A study conducted by a team of researchers in India suggests that consuming almonds may enhance sleep quality in adults experiencing sleep disturbances. The study, published in July 2026 in the journal Frontiers in Nutrition, examined the impact of almonds on sleep latency and sleep efficiency, which are measures of how quickly a person falls asleep and the quality of sleep achieved during time spent in bed.
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The researchers focused on 175 participants aged between 21 and 55, all of whom reported poor sleep quality. The study divided participants into two groups: 88 consumed a regular serving of almonds, while 87 consumed a non-almond snack with equivalent calories. The almond consumption lasted for five months.
The findings indicated that those consuming almonds reported fewer sleep disturbances and had an easier time falling asleep. Blood tests revealed significantly increased levels of melatonin, a hormone associated with sleep regulation.
The researchers noted that almonds contain micronutrients that may aid muscle relaxation and neuroendocrine regulation, which are beneficial for sleep. However, they cautioned about their calorie content, advising moderation in consumption, as about 23 almonds constitute a typical serving.
This research highlights the potential health benefits of almonds, supported by the Almonds Board of California.