Walnuts Before Bed? Science Says They May Help You Sleep Better
If counting sheep isn’t working, your bedtime snack might make the difference. Recent research shows that eating a small handful of walnuts each day could improve sleep quality and boost your body’s natural melatonin levels.
Why Sleep and Diet Are Connected
Poor sleep is more than just a nightly frustration—it’s been linked to serious health problems like obesity, heart disease and even cravings for unhealthy foods. On the flip side, following a nutrient-rich, plant-based diet can encourage more restful sleep. Nuts, especially walnuts, stand out because they supply both tryptophan (a building block for melatonin) and melatonin itself.
The Study on Walnuts and Sleep
A group of researchers set out to test whether walnuts could genuinely improve sleep. They recruited 76 healthy young adults, aged 20–35, and ran an 18-week trial.
Here’s how it worked:
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Intervention phase: Participants ate 40 grams of walnuts daily (just under half a cup) with dinner for 8 weeks.
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Control phase: Participants avoided all nuts for 8 weeks.
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Washout period: A 2-week break between the two phases.
During the trial, everyone followed a Mediterranean-style eating plan and was encouraged to practice healthy sleep habits (like limiting caffeine and screens before bed). Sleep was tracked using wrist monitors, and melatonin levels were measured through urine samples.
What Researchers Found
After the walnut phase, participants showed clear improvements:
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Faster time to fall asleep
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Slightly higher sleep efficiency (more actual sleep time while in bed)
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Reduced daytime drowsiness
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Higher evening melatonin levels
One serving of walnuts contained about 84 mg of tryptophan and 118 ng of melatonin, giving the body the nutrients it needs to regulate the sleep-wake cycle naturally. Even though the improvements were modest, researchers suggest these small changes can add up to better rest over time.
How to Use This in Daily Life
Adding walnuts to your diet is an easy and practical strategy for better sleep:
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Toss into oatmeal or yogurt in the morning
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Sprinkle on salads for a crunchy boost
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Mix with dried fruit for a simple trail mix
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Enjoy roasted walnuts with spices for an evening snack
The best part? You don’t need a complicated routine—just a handful a day may help. And if you’re ready to give it a try, you can easily buy walnuts online and have them delivered straight to your door.
Important Notes
Walnuts alone won’t solve every sleep challenge. Stress, lifestyle factors or medical conditions can also interfere with rest. But walnuts are a simple, nutrient-packed addition to your nightly routine that may help tip the balance toward better sleep.
FAQs: Walnuts & Better Sleep
1. How many walnuts should I eat before bed?
Around 40 grams (a small handful) has been shown to be effective in studies.
2. Are walnuts better than melatonin supplements?
Walnuts provide a natural source of melatonin and tryptophan, making them a gentler option compared to supplements.
3. Do walnuts work instantly for sleep?
Not instantly. Benefits were seen after consistent daily consumption for several weeks.
4. Can children or older adults benefit too?
Yes, walnuts are safe for most ages (except for those with nut allergies). Their sleep benefits may apply across age groups.
5. Where can I find good-quality walnuts?
You can pick them up at most grocery stores, but it’s often convenient to buy walnuts online for freshness and bulk options.
