A new randomised controlled trial published in 2026 suggests that eating almonds every day may help improve perceived sleep quality among Indian adults who regularly experience poor sleep.
The study found that participants who consumed approximately 50 almonds daily reported better overall sleep quality and took less time to fall asleep than those who ate a calorie-matched snack. The findings also indicated improvements in sleep efficiency, although researchers said further investigation is needed to confirm the effects on objectively measured sleep patterns.
What Did the Study Find?
The trial involved 175 Indian adults aged between 21 and 55 who reported poor sleep quality. Participants were divided into two groups. One group consumed 60 grams of almonds, equivalent to around 50 almonds, each day. The other group received a snack providing a similar number of calories, such as khakra, chivda or crackers.
Compared with the control group, participants who ate almonds reported improvements in their overall sleep quality, sleep efficiency and the time required to fall asleep. Sleep efficiency refers to the proportion of time spent in bed that a person actually spends sleeping.
The researchers also observed a reduction in nighttime wakefulness among almond consumers. However, this result did not consistently reach statistical significance, meaning the evidence was not strong enough to establish a reliable effect.
How Were Sleep Patterns Measured?
Researchers assessed participants using self-reported sleep questionnaires and overnight polysomnography (PSG). Polysomnography is a standard sleep test used to examine sleep patterns and help identify potential sleep disorders.
Using both methods allowed the researchers to compare participants’ perceptions of their sleep with measurements collected during the night. However, the findings highlighted the importance of distinguishing between improvements reported by participants and changes confirmed through objective measurements.
Why Almonds May Support Healthy Sleep
Almonds contain several nutrients associated with normal nervous system function and overall health, including magnesium, tryptophan, melatonin, unsaturated fats and antioxidants.
Magnesium plays a role in normal muscle and nervous system function. Tryptophan is an amino acid that the body uses to produce serotonin and melatonin, which are involved in mood regulation and the body’s sleep-wake cycle.
Nutrition and wellness consultant Sheela Krishnaswamy described the findings as promising. She noted that participants consuming almonds experienced improvements in perceived sleep quality, sleep efficiency and the time taken to fall asleep.
She also highlighted almonds’ nutritional content, including magnesium, potassium and vitamin E, along with their unsaturated fats, which contribute to their overall nutritional profile.
More Research Is Needed
Despite the encouraging findings, the researchers cautioned against treating improvements in perceived sleep quality as proof that all objectively measured sleep parameters had improved. Additional studies are needed to better understand the relationship between regular almond consumption and sleep.
The results suggest that almonds may be a useful part of a balanced, food-based approach to supporting healthy sleep. However, they should not be considered a standalone treatment for persistent sleep difficulties or sleep disorders.
Disclaimer: This article is intended for general informational purposes only and should not be considered medical advice. The study’s findings do not establish that almonds can treat sleep disorders or guarantee better sleep for everyone. Individual results may vary. People experiencing persistent sleep problems should consult a qualified healthcare professional before making changes to their diet or treatment.
