Almond Can Help You Sleep Better, Here's the Explanation According to Research

Illustration explaining according to research that almonds help you sleep better (Freepik)

YOGYAKARTA - Quality sleep is often influenced by various daily habits, including the food consumed before resting. One snack often associated with sleep quality is almonds. Several studies show that almonds can help you sleep better because of their nutritional content that supports the body's relaxation process. Therefore, almonds are often referred to as one of the foods that can potentially help improve sleep quality.

A number of studies reported by Health, Friday, March 13, tried to look at the relationship between almond consumption and a person's sleep quality. One of them, a 2019 study was conducted by a team of researchers from Tehran University of Medical Sciences in Iran. This study was published in the Iranian Journal of Public Health and involved 446 students as participants. Students were asked to eat about 10 almonds every day for two weeks. The results showed a decrease in the number of participants who experienced insomnia.

Other research also found that 64 participants who regularly ate almonds tended to report better quality sleep. However, researchers considered that these findings still needed to be supported by more extensive studies.

One of the reasons almonds are thought to help sleep better is the magnesium content in them. This mineral plays an important role in helping to calm the nervous system and reduce muscle tension. When the body is in a more relaxed state, the process of falling asleep usually becomes easier. Therefore, magnesium is often associated with better sleep quality.

Illustration explaining according to research that eating almonds helps you sleep better (Freepik)

In addition to magnesium, almonds also contain melatonin which plays a role in regulating the body's sleep and wake cycles. This hormone gives the body a natural signal that it's time to rest. With the presence of melatonin, the body can maintain a more stable sleep rhythm. The presence of this compound is one of the reasons why almonds are often referred to as snacks that are suitable for consumption before bedtime.

Almonds also contain tryptophan, an amino acid that helps form serotonin in the body. Serotonin can then be converted into melatonin which plays a role in regulating the sleep cycle. The presence of this compound is also related to a sense of calm and a more stable mood. These conditions can make the body easier to enter the sleep phase.

On the other hand, the protein, fiber, and healthy fat content in almonds helps keep blood sugar levels stable throughout the night. Stable blood sugar can prevent the body from waking up due to hunger or energy fluctuations. Thus, the body can maintain a more consistent sleep until the morning. This effect makes almonds often considered better than sweet snacks before bed.

If you want to try eating almonds before bed, you should stick to a reasonable amount. One small handful of almonds is usually enough to provide nutrients without making the stomach feel too full. This habit should also be balanced with a regular sleep pattern and a comfortable sleeping environment. In this way, the benefits of almonds can be part of efforts to maintain sleep quality.

In the end, some studies do show that almonds can help you sleep better thanks to their nutritional content. Although not an instant solution to overcome sleep disorders, almonds can be a healthy snack that supports the body's resting process. Therefore, almonds can help you sleep better if consumed as part of a balanced diet and a healthy lifestyle.