Almonds may improve sleep quality: Indian study finds

According to a new randomised controlled trial, daily almond consumption may help to improve the perceived sleep quality in Indian adults who are habitual poor sleepers.

The 2026 study found that compared to a calorie-matched snack, the consumption of roughly 50 almonds per day was associated with improvements in the perceived overall sleep quality and a shorter time to fall asleep.

The randomised, controlled trial was conducted among 175 Indian adults (aged 21-55) that reported poor sleep quality. Participants were divided into groups, one of which consumed 60 grams of almonds (approximately 50 almonds) daily, while the other received a similar number of calories in the form of a snack such as khakra, chivda or crackers.

The results showed that compared to the control group, those who consumed almonds experienced improvements in their perceived overall sleep quality, as well as sleep efficiency (the percentage time in bed spent asleep) and the time needed to fall asleep.

Nighttime wakefulness was also reduced, although these associations were not consistent enough to reach statistical significance.

The study used self-reported sleep questionnaires as well as more objective overnight polysomnography (PSG), a standard test for determining sleep patterns and potential sleep disorders.

Almonds contain a number of nutrients linked to normal nervous system function and overall health, including magnesium, tryptophan, melatonin, unsaturated fats and antioxidants.

Magnesium supports the normal functioning of muscles and the nervous system, while tryptophan is used in the body to create serotonin, a “feel-good” neurotransmitter, and melatonin, a hormone that promotes sleep.

Nutrition and wellness consultant Sheela Krishnaswamy said the results were promising, as participants who consumed almonds had an improvement in their sleep quality, sleep efficiency and the time taken to fall asleep.

She also noted that almonds contain a range of nutrients, including magnesium, potassium and vitamin E, and that the unsaturated fat in almonds contributed to their overall healthy profile.

However, the researchers cautioned against conflating perceived sleep quality with objectively measured sleep parameters and said further research was needed to establish the link between almond consumption and overall objectively measured sleep parameters.

The results suggest that almonds could be a valuable addition to a wider food-first approach to healthy eating and sleep support, rather than a standalone solution for sleep problems.

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The Hans India