Walnuts May Offer Natural Sleep Support, Research Suggests
New findings indicate a handful of walnuts before bed could be a natural alternative or supplement to melatonin for some individuals struggling with sleep, though experts caution against relying on them as a sole treatment.
Walnuts contain several compounds linked to improved sleep quality.They are a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Approximately 30 to 40 grams (a small handful) of walnuts provides a measurable amount of this hormone. Additionally, walnuts contain tryptophan, an amino acid that the body uses to produce both serotonin and melatonin.
Research also points to the role of nutrients within walnuts in promoting relaxation. Magnesium, abundant in walnuts, is associated with muscle relaxation and calming of the nervous system. The nuts also provide healthy fats and antioxidants, which may indirectly support sleep by mitigating oxidative stress – a common disruptor of sleep patterns.
Experts emphasize that walnuts should not be considered a replacement for medical treatment of chronic or severe sleep disorders. Instead, they may serve as a natural supplement when combined with established sleep hygiene practices, such as maintaining a dark sleep environment, avoiding caffeine late in the day, and adhering to a regular sleep schedule.
While studies suggest potential benefits, limitations exist. Some research has been conducted on small sample sizes or with funding from sponsors, potentially affecting generalizability. Individuals with nut allergies or sensitivities should avoid consuming walnuts. Overconsumption can also lead to excess calorie intake and related health concerns.
Ultimately, incorporating a small portion of walnuts into an evening routine, alongside good sleep hygiene, may offer a supportive approach to improving sleep quality. Individuals experiencing persistent sleep problems should consult a healthcare professional for evaluation and appropriate treatment.
