Want deeper sleep? Study says this common nut could be your night time fix

Are you having trouble falling asleep at night? Science says that a small snack might help. Walnuts, which are full of compounds that help you sleep, are being linked to better sleep at night. A new study says that eating a handful before bed can help you fall asleep faster and feel better when you wake up.

Researchers discovered that walnuts can help the body make more melatonin, help people sleep better, and even make them more alert during the day. Experts say that walnuts can help you sleep better, but they shouldn't be used instead of other good sleep habits, as per a report by Health.

How did scientists look into walnuts and sleep?

There were 76 adults in the trial, which was published in Food and Function. For 18 weeks, the people in the study took turns eating 40 grams of walnuts with dinner and not eating them. Researchers used urine samples, wrist trackers, and sleep assessments to keep an eye on melatonin levels, sleep patterns, and the quality of overall rest, as per a report by Health.

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Participants exhibited quantifiable elevations in melatonin during walnut consumption phases. They also saw improvements in four important areas of sleep: less time it took to fall asleep, better sleep efficiency, fewer times they woke up, and less time spent awake at night.

What changes did the people who took part see?

“Our study is the first to provide experimental evidence through a nutritional intervention, demonstrating a causal relationship between daily walnut consumption and improved sleep quality, Izquierdo Pulido, who is also a professor of gastronomy and food science at the University of Barcelona, explained, reported Health.

People said they fell asleep faster and slept better. They also felt less sleepy during the day and more alert. The results suggest that walnuts may help people who have trouble sleeping better.

Researchers, however, acknowledged limitations. The study was not very big, the people who took part ate a Mediterranean diet, and the California Walnut Commission paid for it. The authors made it clear that the commission had nothing to do with the design or analysis, as per a report by Health.

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Why do walnuts affect sleep?

Walnuts have melatonin, which is the "sleep hormone," and tryptophan, which helps the body make serotonin and melatonin. The study found that each serving of the nuts had an average of 84.6 milligrams of tryptophan and 118 nanograms of melatonin, as per a report by Health.

"Melatonin rises in the evening to signal that it is nighttime, which helps you fall asleep. [Therefore], eating foods with melatonin can boost these signals to help the body prepare for sleep," said Daniella Marchetti, PhD, DBSM, a psychologist who studies behavioral sleep medicine.

The ratio of tryptophan to CAA (a competing amino acid) in walnuts also matters. It makes it easier for tryptophan to get into the brain and help control sleep.

“If you have a lot of amino acids competing for space to get through the ‘doorway’ in the brain, tryptophan usually loses out to its competitors,” Marchetti said. “Having a high CAA ratio means that tryptophan has a better chance at crossing the blood-brain barrier.”

Should you eat walnuts every night?

Experts agree that walnuts are good for your heart, brain, and now maybe even your sleep. Lisa Valente, MS, RD, a registered dietitian, says that walnuts are a good snack in general.

But Marchetti says, “These results are strong enough to indicate that walnuts are a sleep-promoting food, but they would not be considered an adequate substitute for insomnia treatment at this time.”

For best results, she says to eat 30 to 40 grams of walnuts after dinner or as a small snack before bed. This will give the body two to three hours to absorb their natural compounds before sleep.

FAQs

Do walnuts really help you sleep better?
Yes. Research shows that walnuts help the body make melatonin, which helps people fall asleep faster and stay asleep longer.

How many walnuts should you eat before you go to bed?
After dinner or as a bedtime snack, experts say you should eat 30–40 grams, or a small handful.