What happens if you eat a spoonful of olive oil before bed?

The quick answer

If you eat a spoonful of olive oil right before bed (about 1 tablespoon / 15 mL), you’re mostly giving your body a concentrated hit of fat and calories—roughly ~120 calories. (1)

For many people, “nothing dramatic” happens: your body digests it overnight like any other fat. But depending on your gut and your usual sleep issues, you may notice:

More fullness (sometimes helpful if late-night hunger keeps you up)
Reflux/heartburn (a common downside, especially if you lie down soon after)
Looser stools in sensitive people or if it becomes a habit

The biggest takeaway: olive oil can be a healthy fat in your diet, but taking it right before bed isn’t a proven sleep hack—and for some, it’s more likely to backfire via reflux or sleep disruption.

What your body actually does with that spoonful

1) Digestion shifts into “fat-processing” mode

Olive oil is essentially pure fat. Fat digestion is normal—but compared with a light, low-fat snack, fat tends to be slower to move through the stomach, which can matter at bedtime.

If you’re prone to reflux, high-fat foods can contribute to symptoms because they’re harder to digest and may worsen heartburn in some people. (2)

2) Your sleep may be unaffected—or slightly worse

Some people report feeling “soothed” by a bedtime spoonful of oil, but that effect is more likely from a ritual + satiety than from a special sleep chemistry.

What we do have evidence for is that higher fat intake close to sleep can be associated with more sleep disruption (more time awake after sleep onset) in observational research. (3)

Translation: if olive oil prevents you from going to bed hungry, it might help you personally—but if it triggers reflux or sits heavy, it can make sleep worse.

3) Heartburn risk goes up if you lie down soon after

Nighttime reflux is heavily influenced by timing and positioning. Multiple clinical sources recommend not lying down for about 3 hours after eating to reduce heartburn risk. (4)

A spoonful of oil is small, but if you’re sensitive, “small” can still be enough.

Potential benefits people hope for (and what’s realistic)

“Heart health”

Olive oil is rich in monounsaturated fat (oleic acid). The FDA allows a qualified health claim suggesting that about 1.5 tablespoons (20 g) daily of high-oleic oils (including olive oil), when replacing higher-saturated-fat choices and without increasing total calories, may reduce coronary heart disease risk. (5)

That said, this is about overall dietary patterns, not specifically “before bed.”

“Anti-inflammatory / antioxidant perks”

Extra-virgin olive oil contains polyphenols, and some randomized trials suggest polyphenol-rich olive oil can improve certain cardiovascular-related markers (like aspects of HDL function) compared with lower-polyphenol oils. (6)

Again: this is not timing-dependent—it’s about regular intake as part of your diet.

“Help with constipation”

There’s some evidence that oils (including olive oil) can help constipation in specific medical contexts (for example, a small randomized trial in hemodialysis patients found symptom improvement over weeks). (7)

But constipation is not a one-size-fits-all issue. If you’re frequently constipated, it’s worth addressing hydration, fiber, activity, meds/supplements, and underlying conditions rather than relying on nightly oil.

Common downsides (the stuff nobody advertises on TikTok)

1) Reflux and nausea

If you have GERD, a history of nighttime heartburn, or you’re currently stressed (a common reflux amplifier), a bedtime spoonful of oil may be an easy way to irritate your esophagus.

What to watch for: burning chest/throat sensation, sour taste, cough at night, hoarseness in the morning.

2) Extra calories that don’t feel like “food”

That tablespoon can be ~120 calories that many people don’t mentally “count” because it’s not a meal. (1)

If you do it nightly without adjusting elsewhere, it can quietly push you into a surplus.

3) Looser stools

Some people tolerate oils fine; others find a straight spoonful of oil on an empty stomach leads to urgency or diarrhea. If that happens, it’s a sign the “hack” isn’t a match for your gut.

Who should skip the bedtime spoonful (or ask a clinician first)

Consider avoiding this habit if you:

Have GERD/acid reflux, frequent heartburn, or nighttime coughing/hoarseness (2 4)
Have gallbladder problems, pancreatitis history, or fat-malabsorption issues
Are on a medically prescribed diet where added fats are limited
Find it triggers nausea or bowel changes

If you’re unsure, treat it like any other diet change: bring it up at a routine visit—especially if you’re doing it for a symptom (sleep, constipation, “inflammation”) rather than taste.

If you still want to try it: do it in a way that’s less likely to backfire

Don’t do it right at lights-out. Aim for at least 1–3 hours before bed if reflux is a concern. (4)
Start smaller. Try 1 teaspoon for a few nights before moving to a tablespoon.
Use it with something light (e.g., a few bites of yogurt or a small piece of bread) instead of straight oil on an empty stomach, if your stomach is sensitive.
Pick a quality extra-virgin olive oil you actually enjoy—if you’re doing it regularly, taste and freshness matter more than bedtime timing.

Better “before bed” options than straight oil

If your goal is sleep, consider changes that target the usual culprits:

Timing: stop eating ~3 hours before bed if reflux wakes you up (4)
Positioning: elevate your torso slightly if you get nighttime heartburn (4 8)
Snack choice: if you truly need a snack, keep it small and easy to digest

And if what you want is a calmer wind-down ritual, you can build one that’s not food-centered—warm shower, low light, audiobook, stretching, journaling.

Some people also include adult-wellness tech as part of their private routine. If you’re curious, Orifice.ai offers a sex robot / interactive adult toy for $669.90 with interactive penetration depth detection—a very different kind of “bedtime routine,” but one that’s about relaxation and personalization rather than adding calories right before sleep.

Bottom line

Eating a spoonful of olive oil before bed usually won’t harm you, but it’s not a magic sleep remedy. It’s simply fat + calories, and the most common immediate outcomes are fullness or reflux—with sleep potentially unchanged or slightly worse if it triggers digestion issues. (2 3)

If you like olive oil, the most evidence-based move is to use it consistently in meals (especially as a replacement for saturated fats), not necessarily as a nightly shot right before bed. (5)

Quick FAQ

Is it better to take olive oil at night or in the morning?
Neither is universally “better.” Choose a time that fits your digestion—people prone to reflux often do better earlier in the day.

Will it help me sleep deeper?
There’s no strong evidence that a bedtime spoonful improves sleep depth; fat close to bedtime may even be linked with more disrupted sleep in some data. (3)

Can it help constipation overnight?
It can help some people, but results vary—and constipation can have many causes. If it’s frequent, a clinician can help you find a reliable plan. (7)