Trouble Falling or Staying Asleep? Try Eating This Nut, Says New Research

Sleep latency and sleep efficiency are two rest-related terms that measure the speed at which you fall asleep and how much of your time in bed is actually spent sleeping, respectively. A team of six researchers in India has found that a handful of almonds can improve both measures. Almonds have micronutrients that support sleep via muscle relaxation and neuroendocrine regulation. The study, published in July 2026 in Frontiers in Nutrition, involved 175 participants with poor sleep quality. Eighty-eight participants consumed almonds regularly, while 87 ate a non-almond snack with the same number of calories. After five months, the researchers found that the almond group reported fewer sleep disturbances and an easier time falling asleep. Blood testing showed significantly higher melatonin concentrations. The participants' perceived sleep quality improved the most. It's essential to note that almonds are calorie-dense, and excessive consumption can be detrimental to daily wellness.