Can Eating Almonds Improve Sleep Quality? What a New Study Reveals
- A 20-week trial published in Frontiers in Nutrition on Oct 23, 2026, and reported by Firstpost, found that adults eating 60 grammes of almonds daily reported taking less...
- For people tossing and turn at night waiting for sleep, changing diet can seem like an easy place to start.
- The 20-week trial compared the effects of consuming 60 grammes of almonds daily with calorie-matched snacks.
A 20-week trial published in Frontiers in Nutrition on Oct 23, 2026, and reported by Firstpost, found that adults eating 60 grammes of almonds daily reported taking less time to fall asleep and experiencing better overall sleep quality compared to those consuming calorie-matched snacks, though laboratory measurements did not show significant differences across physiological sleep parameters.
Trial Findings on Almond Consumption and Sleep Quality
For people tossing and turn at night waiting for sleep, changing diet can seem like an easy place to start. According to Firstpost, recent research from India indicates that consistent almond intake could enhance subjective perceptions of sleep quality.
The 20-week trial compared the effects of consuming 60 grammes of almonds daily with calorie-matched snacks. Out of the 175 adults who finished the sleep questionnaire, the adjusted calculations for perceived sleep latency averaged roughly 18 minutes for those eating almonds, while the control group reported taking about 26 minutes.
Participants consuming almonds also reported better overall sleep quality. However, these findings relied on what participants reported about their sleep rather than clear improvements across objective measurements.
Objective Sleep Measurements and Study Limitations
When researchers used polysomnography—an overnight evaluation tracking physiological signals such as brain activity, oxygen levels, and breathing—they found no statistically significant differences between the two study arms across the majority of parameters. Participants also knew which food they were consuming, potentially influencing expectations.
The analysis focused on people who completed the trial rather than everyone originally assigned to the groups. The Almond Board of California funded the study, making independent research particularly important. These limitations mean results should not be interpreted as proof that almonds directly improve sleep.
Nutritional Components and Sleep Regulation
Almonds contain magnesium and tryptophan, nutrients involved in processes regulating sleep and bodily functions. Tryptophan is an amino acid the body uses to produce serotonin, which is involved in mood and sleep regulation and contributes to the production of melatonin.
Magnesium plays a role in normal nerve and muscle function and processes associated with the nervous system. However, the presence of these nutrients does not automatically mean eating almonds will make someone sleepy, and the trial examined regular consumption over 20 weeks rather than immediate bedtime effects.
Dietary Context and Professional Guidance for Chronic Insomnia
Almonds can be part of a balanced diet providing nutrients, healthy fats, and dietary fibre, but the findings do not justify recommending 60 grammes daily specifically for better sleep. Portion sizes should be considered in the context of overall diet, and people with almond allergies must avoid them.
Persistent difficulty falling asleep should not be dismissed as a minor inconvenience. If sleeplessness continues or affects daytime functioning, speaking to a healthcare professional helps identify the cause, with cognitive behavioural therapy for insomnia recommended as the first-line treatment for chronic insomnia.