Research from a team of six scientists in India suggests that consuming almonds could improve sleep latency and sleep efficiency. Sleep latency refers to how quickly individuals fall asleep, while sleep efficiency measures the proportion of time spent asleep while in bed.
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The findings were published in July 2026 in the journal Frontiers in Nutrition. The researchers focused on the health impacts of sleep disturbances, noting they are linked to negative metabolic, neurocognitive, and inflammatory outcomes. They indicated that almonds contain micronutrients that may aid sleep through muscle relaxation and neuroendocrine regulation. This research was supported by the Almonds Board of California.
The study involved 175 participants aged 21 to 55 who reported poor sleep quality. Among them, 88 consumed almonds regularly, while 87 participants had a non-almond snack equivalent in calories. The almond consumption lasted five months, after which the researchers aimed to evaluate improvements in sleep through brain-wave recording, blood tests, and subjective sleep quality assessments.
Results indicated that those who consumed almonds reported fewer sleep disturbances and found it easier to fall asleep. Blood tests also revealed significantly higher melatonin concentrations among the almond group. Participants experienced marked improvements in their perceptions of sleep quality.
Nutrition experts advise moderation in nut consumption due to their calorie density. For reference, a serving size is about 23 almonds, which equals one ounce.