Walnuts Before Bed Can Help You Sleep Better

Discover how eating walnuts before bed may improve sleep quality, melatonin levels, and next-day energy. Practical tips and product picks included.

1. Introduction: Can Food Really Improve Sleep?

When most people think about improving sleep they focus on mattresses, blackout curtains, or bedtime routines — rarely food. Yet a growing body of research shows nutrition can influence sleep quality. Foods that contain melatonin, tryptophan, magnesium, or ingredients that support serotonin production may help your body prepare for rest. One such food getting attention is the humble walnut.

2. The Study: What Researchers Discovered

A randomized study from the University of Barcelona examined whether daily walnut intake influences sleep. The trial included 76 healthy young adults who were assigned to eat 40 grams of walnuts daily (about a small handful) with dinner for 8 weeks. Sleep was measured objectively (wrist actigraphy) and biochemically via urine levels of 6-sulfatoxymelatonin (6-SMT), a melatonin metabolite.

Key findings: compared to controls, walnut eaters:

• Fell asleep faster
• Spent a greater proportion of time in actual sleep (improved sleep efficiency)
• Reported less daytime sleepiness
• Showed higher evening levels of 6-SMT (suggesting increased melatonin activity)

3. Why Walnuts May Help You Sleep Better

Walnuts contain several nutrients that may support natural sleep processes. Below is a concise table summarizing the main contributors:

Science note: the study measured both objective sleep and a biochemical marker of melatonin, which strengthens the case that walnuts have a physiological effect on sleep regulation.

4. How to Add Walnuts to Your Evening Routine

Practical, sustainable changes work best. Here’s a simple approach:

• Portion: Aim for ~30–40g (a small handful) roughly 1–2 hours before bed.
• Pair it: Combine with a sleep-friendly pairing — plain yogurt, a banana, or chamomile tea.
• Keep it simple: Choose raw or lightly roasted walnuts; avoid sugary or heavily salted mixes.
• Make it a ritual: Use the snack as part of a calming pre-sleep routine: dim lights, gentle stretching, or 10 minutes of journaling.

5. Bottom Line: A Simple Snack for Better Rest

Current research suggests adding a small handful of walnuts to your evening routine may help you fall asleep faster, increase sleep efficiency, and reduce daytime sleepiness — likely through combined effects of tryptophan, melatonin, magnesium, and healthy fats. While walnuts aren’t a cure for chronic insomnia, they are a low-risk, nutritious strategy worth trying as part of a balanced bedtime routine.

Ready to try it? Add a handful of walnuts to your evening for a week and note how your sleep changes — small habits can produce meaningful results.

References: University of Barcelona randomized walnut trial; sleep biomarkers (6-SMT) measurements. For full study details, consult the original publication. This article is informational and not medical advice. If you have persistent sleep issues, consult a healthcare professional.