Here are 5 types of nuts that help improve sleep according to science.
Almond seeds
Almonds are a rich source of magnesium an important mineral that helps relax muscles and nerves.
According to research published in the Nutrition Factors Journal (Nutrients Journal), magnesium helps regulate the production of melatonin, an important hormone in controlling sleep cycles.
Almonds also contain tryptophan, an amino acid that helps increase serotonin production, creating a feeling of relaxation and easier sleep.
Eat a handful of almonds (about 28g) about 1 hour before bed to improve sleep quality.
Walnuts
Dog oil is one of the rare nuts that contain natural melatonin - a hormone that helps the body recognize sleep time and regulate circadian rhythms.
According to research from the University of Texas Medical Center, melatonin levels in walnuts can help increase melatonin levels in the blood, helping the body fall asleep quickly.
The omega-3 fatty acid content in walnuts also helps reduce inflammation and supports brain health, contributing to improved sleep.
Eat 35 walnuts in the evening to support natural melatonin production.
Sunflower seeds
Sunflower seeds contain tryptophan - an amino acid needed to produce serotonin and melatonin, which help improve mood and regulate sleep.
According to research from the American Journal of Clinical Nutrition, a diet rich in tryptophan helps increase serotonin levels in the brain, thereby supporting deeper sleep and reducing stress.
Eat a handful of unsalted roasted sunflower seeds in the evening to naturally increase tryptophan levels.
Chia seeds
Chia seeds are a rich source of fiber, protein and omega-3 fatty acids, which help stabilize blood sugar at night - an important factor in maintaining deep sleep.
According to the British National Nutrition Foundation, omega-3 in chia seeds helps reduce inflammation, balance hormones and improve sleep quality.
The protein in chia seeds also helps increase the production of tryptophan, supporting the synthesis of melatonin.
Mix chia seeds with warm water or milk about 30 minutes before bed to help the body relax.
Pumpkin seeds
Pumpkin seeds contain high levels of magnesium and tryptophan, which help reduce stress and promote sleep.
According to research in the Journal of Sleep Medicine, magnesium in pumpkin seeds helps stimulate the emotional nervous system, reduce anxiety and improve sleep quality.
Eat a handful of unsalted roasted pumpkin seeds before bed to promote melatonin production.
