Nuts such as walnuts, almonds or pumpkin seeds are not only rich in protein but also contain essential amino acids that help support the production of deep sleep hormones such as melatonin and serotonin, important factors in the body's sleep-sleep cycle.
People who eat about 40 g of walnuts each day before dinner have higher melatonin levels, faster sleep time, and significantly improved overall sleep quality. This result shows that protein-rich nuts not only support nutrition but are also directly related to better sleep.
According to Daniella Marchetti, PhD, DBSM, a sleep psychologist in the US, tryptophan in nuts is the starting point for the production of serotonin and melatonin, two chemicals that help the brain regulate the circadian clock and sleep signals. Ms. Marchetti emphasized that eating a handful of nuts after dinner can boost the body's natural circadian rhythm, but should not be considered an alternative to intensive insomnia treatments.
International nutritionist Shona Wilkinson also noted that protein provides tryptophan, the substrate for the body to convert into melatonin, and recommended a suitable daily protein intake of about 0.8–1 g/kg of weight. However, she warned against eating too many nuts near bedtime to reduce the risk of indigestion.
Protein-rich nuts such as walnuts, almonds and pumpkin seeds are not simply healthy snacks, but are increasingly recognized by science as potential allies for good sleep if combined with a scientific lifestyle and sleep habits.
