Eating a handful of almonds before bed is a popular tip for better sleep, but how much of it is backed by science? The idea rests on the nut’s natural composition: it contains melatonin, magnesium, and other nutrients linked to improved sleep. While promising, the evidence remains limited. This article breaks down what we know, what’s still unclear, and how almonds fit into the broader picture of sleep hygiene.
The Nutritional Basis for Better Sleep
Almonds aren’t just a tasty snack; they’re packed with compounds that could influence your sleep cycle.
Magnesium plays a key role in calming the nervous system, potentially reducing anxiety and depression, both of which disrupt sleep. It’s also involved in melatonin production, the hormone that regulates your body’s internal clock.
Melatonin itself is present in almonds, making them a dietary source of this sleep-promoting hormone, especially when eaten raw. The nut also contains zinc and tryptophan, both supporting melatonin production indirectly.
According to Julie Stefanski, a registered dietitian nutritionist, “This combination is thought to provide the right nutrients that can support sleep.”
Macronutrients: Sustained Energy and Fullness
Beyond micronutrients, almonds offer a balanced mix of macronutrients:
- 6.4 grams of protein per 30-gram serving
- 3.2 grams of fiber
- 12.75 grams of unsaturated fats
This combination can stabilize blood sugar levels overnight, reducing sudden awakenings. The protein and fiber also promote fullness, making almonds a healthier late-night snack option than sugary alternatives.
What the Research Shows (So Far)
The nutritional profile suggests almonds could be a sleep aid, but the research is still catching up.
A 2019 study involving 446 college students found that after two weeks of eating ten almonds daily, insomnia rates fell from 78% to 69%.
More recently, a 2024 study with 64 adults showed that those who ate 60 grams of almonds daily for 20 weeks reported improved sleep quality and fewer nighttime awakenings.
However, both studies are small. Experts caution that the benefits may not extend to smaller almond portions, and the sleep quality of participants at the start could skew results.
As Robin Tucker, a food science professor at Michigan State University, notes, “It’s plausible that almonds could aid in improving sleep outcomes, but the evidence we have currently doesn’t yet support this.”
How to Maximize Sleep-Boosting Potential
If you want to try almonds for sleep, it might be worth it, especially if hunger keeps you awake. Pairing them with other sleep-promoting foods, like dried tart cherries (rich in melatonin), could enhance the effect.
Caution: If you have acid reflux, high-fat foods like almonds may worsen symptoms.
The Bigger Picture: Sleep Hygiene
Almonds alone won’t fix poor sleep. A high-quality diet overall is strongly linked to better sleep outcomes. Focus on incorporating nuts (walnuts may also help), legumes, fruits, vegetables, lean proteins, dairy, and whole grains into your daily meals.
Avoid caffeine and heavy meals close to bedtime. Eating well throughout the day sets the foundation for restful nights.
Ultimately, while almonds show promise as a sleep aid, more research is needed. For now, they remain a potentially beneficial addition to a well-rounded sleep routine, not a guaranteed cure.
