A new randomised controlled trial involving 175 Indian adults with poor sleep quality found that consuming 60g of almonds daily for 20 weeks was associated with better self-reported sleep quality, improved sleep efficiency and less time taken to fall asleep. The research, funded by the Almond Board of California, was published in Frontiers in Nutrition.
Participants aged 21–55 years consumed either almonds or a calorie-matched control snack. While the findings indicate improvements in perceived sleep quality, further research is needed to establish their effects on objectively measured sleep.
Almonds contain magnesium, tryptophan, unsaturated fats and antioxidants, which contribute to their nutritional value.
Commenting on the findings, Sheela Krishnaswamy, Nutrition and Wellness Consultant, said, “Sleep is an important part of overall wellbeing, and nutrition can play a role as part of a healthy lifestyle. The findings from this study are encouraging in showing that adults with poor sleep quality who consumed almonds daily reported improvements in how they experienced their sleep, including sleep quality, sleep efficiency and the time taken to fall asleep.”
She added, “While more research is needed to understand the effects on objective sleep measures, almonds can be a simple, nutrient-rich addition to everyday healthy eating habits.”
The study assessed sleep using validated self-reported questionnaires and overnight polysomnography (PSG), an objective method of measuring sleep. The findings highlight the potential role of nutrition in supporting sleep health as part of a balanced lifestyle.
