On the right side, a sleepy young man is cuddling a pillow with one hand and rubbing his eyes with the other. On the left, a jar of nuts is knocked over with some nuts spilling out.

Best nuts for better sleep


Do nuts help with sleep? Absolutely Yes! If you’re experiencing trouble with sleeping and need a nutritious boost, a handful of nuts could be the answer. Nuts are a great source of melatonin, magnesium, and selenium, all linked to a better night’s sleep.

Which nut is good for sleeping? We’ve compiled a list of three nuts for better sleep that we feel can help you get some decent sleep. Let’s see what nuts help you sleep better


Foods high in the melatonin hormone have been proven to help people sleep better. That’s because melatonin helps to reset the body clock (known as our “circadian rhythm”) and treat sleep disorders, including insomnia.

According to studies, melatonin has been proven to help people sleep longer and sleep more rapidly.

Magnesium and calcium are also found in pistachios. Together with melatonin, these nutrients help relax muscles and promote restful sleep. Foods like French iced pistachio nougat and Turkish waffles with clotted cream, olive and pistachio chicken, and Indian rice pilaf all feature this versatile nut.

As one of the nuts for better sleep, a handful of pistachios is also a great bedtime snack if you like to eat them raw. Pistachios, which contain a high amount of protein (5.9 grams per 30-gram serving), can keep you fuller for longer and help you sleep better at night.

Brazil Nuts

As a source of antioxidants, selenium-rich Brazil nuts can be found throughout the Amazonian forests of Brazil, Peru, Colombia, and Ecuador.

Selenium and sleep are now being studied together by scientists for the first time. According to a large observational study, smaller intakes of selenium were discovered in short sleepers than in regular folks who slept seven to eight hours a day.

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As one of the nuts for better sleep, you can get the necessary daily allowance of selenium from eating three Brazil nuts a day.

This mineral has been linked to various health advantages, including a reduction in inflammation and an increase in the generation of active thyroid hormone, which can affect sleep if it isn’t in balance. They also have high magnesium levels and vitamin E and B vitamins, including thiamin and folate, niacin, and riboflavin.


When it comes to sleeping well and the subject of nuts for better sleep, almonds offer a double benefit thanks to their high melatonin and magnesium content.

Only Brazil nuts contain more magnesium than almonds.  Clinical research has indicated that magnesium (combined with melatonin and vitamin B) can alleviate insomnia, particularly in the elderly.

Try almond butter if you have dentures and are afraid to eat almonds. Pure nut butter (those that aren’t flavored or sugared) are packed with the protein, fiber, and minerals found in whole nuts.

Almonds were once regarded as a fertility charm in ancient Rome and were presented to newlyweds as a bonbonniere and also as a wedding gift in many different cultures. Almond recipes from Spanish, Moroccan, French, Iranian, and Italian cuisines use the tasty nut in less romantic ways.

Nuts play an important role in traditional diets throughout the world, and almonds are among the best nuts for insomnia. Among the world’s healthiest diets is the Mediterranean diet, which includes nuts as a major component; it’s one of the most nutritious. Chronic disease and mortality risks have been reduced by following a Mediterranean diet. Studies have shown that it improves sleep, as if that wasn’t enough.

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In a nutshell

Now that you are familiar with the best nuts for better sleep, I must say that the quality of our sleep is affected by a variety of factors. Are there any foods that will help you get a good night’s rest? Probably not. Rather, the range of nutrients required to support sound sleep can be found in a well-balanced diet.

Nuts for better sleep are a great source of melatonin, selenium, and magnesium, all of which could help us all at night.

1 thought on “Best nuts for better sleep

  1. Today, I went to the beach front with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

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