Can Cashews Make You Sleepy? A Look at Their Nutrients

November 26, 2025 •

3 min read

According to the Sleep Foundation, nuts like cashews are often considered a good food for sleep due to their beneficial nutrient profile. This article will delve into the science behind why a handful of cashews can actually help you wind down and address the question, 'Can cashews make you sleepy?'

Quick Summary

This article explores the key nutrients in cashews, such as magnesium and tryptophan, and how they interact with the body to promote relaxation and regulate sleep. It discusses the best way to incorporate cashews into a nighttime routine and offers a nutritional comparison with other sleep-supporting foods.

Key Points

Magnesium relaxes muscles: Cashews are a rich source of magnesium, a mineral that acts as a natural muscle relaxant and calms the nervous system, which helps prepare the body for rest.
Tryptophan boosts melatonin: The tryptophan found in cashews is converted into serotonin and then melatonin, the hormones essential for regulating your sleep cycle and promoting relaxation.
Balances blood sugar: The healthy fats and protein in cashews can help stabilize blood sugar levels overnight, preventing spikes and crashes that might otherwise disrupt sleep.
Moderate portion size is key: Consuming a small handful of unsalted cashews is the ideal bedtime snack, as it provides the benefits without the risk of digestive issues from overindulgence.
Best consumed before bed: Eating cashews 30-60 minutes before sleep allows the body enough time to absorb the sleep-promoting nutrients effectively.
Part of a healthy routine: For best results, pair your cashew snack with a calming ritual like herbal tea, and consult a doctor if you have persistent sleep problems.

The Nutrients in Cashews That Aid Sleep

Cashews are more than just a tasty snack; they contain several key nutrients that are known to support better sleep. The primary players in this sleep-promoting effect are magnesium and tryptophan, but other vitamins and minerals also contribute to the overall calming effect.

Magnesium: The Natural Muscle Relaxer

Magnesium is a mineral that plays a crucial role in over 300 biochemical reactions in the human body, including those that influence sleep. A single ounce of cashews contains a significant amount of magnesium, which helps relax muscles and calm the nervous system. It works by regulating neurotransmitters and binding to gamma-aminobutyric acid (GABA) receptors, which are essential for promoting sleep and reducing anxiety and stress. Low levels of magnesium have been linked to poor sleep and insomnia, making magnesium-rich foods like cashews a valuable addition to your diet.

Tryptophan: The Precursor to Serotonin and Melatonin

Cashews are also a good source of tryptophan, an essential amino acid. The body uses tryptophan to produce serotonin, a neurotransmitter that helps regulate mood and promote relaxation. Serotonin is then converted into melatonin, the hormone that controls your sleep-wake cycle. By providing the body with the building blocks it needs, cashews can support the production of these key sleep-inducing hormones, helping you fall asleep faster and stay asleep longer.

Vitamin B6 and Zinc: Supporting the Conversion Process

While magnesium and tryptophan are the main stars, cashews also contain smaller amounts of Vitamin B6 and zinc. These nutrients are vital for the enzymatic processes that convert tryptophan into serotonin and melatonin, further enhancing the sleep-regulating benefits. Adequate levels of these nutrients are associated with improved sleep quality and better regulation of the body’s circadian rhythms.

Cashews as a Bedtime Snack

Eating a small, mindful snack before bed can prevent hunger pangs that might wake you up during the night. A handful of cashews is an ideal choice because they are light, easy to digest, and offer a balanced combination of healthy fats, protein, and sleep-supporting minerals. Opt for raw, unsalted cashews to avoid excessive sodium or sugar, which can have the opposite effect on sleep. It's best to enjoy this snack about 30 to 60 minutes before you plan to go to sleep to give your body time to process the nutrients.

Comparison: Cashews vs. Other Sleep-Promoting Foods

To illustrate the unique benefits of cashews, here is a comparison with other common bedtime snacks:


Snack	Primary Sleep-Supporting Nutrient	Additional Benefits	Notes
Cashews	Magnesium & Tryptophan	Zinc, Vitamin B6, healthy fats	Promotes relaxation, supports hormone production, stabilizes blood sugar
Almonds	Magnesium & Melatonin	Vitamin E, healthy fats	Helps relax muscles and contains a small amount of sleep hormone
Walnuts	Melatonin & Omega-3s	Antioxidants	High in melatonin and essential fats that help regulate circadian rhythm
Tart Cherries	Melatonin & Antioxidants	Reduces inflammation	High in natural melatonin, but often consumed as a juice for concentrated effect
Oatmeal	Tryptophan & Magnesium	Fiber, complex carbohydrates	Helps with tryptophan conversion and provides a sustained release of energy

Potential Downsides and Best Practices

While cashews are beneficial for sleep, it is important to consume them in moderation. They are calorie-dense, and overeating can lead to digestive discomfort such as bloating or indigestion, which can interfere with sleep. A small handful (around 1 ounce) is sufficient to reap the benefits without negative side effects. For those with nut allergies, of course, cashews should be avoided.

Conclusion

While they won't induce immediate drowsiness in the same way a medication might, cashews can certainly make you feel sleepier over time by supporting your body's natural sleep-regulating processes. Through their rich content of magnesium and tryptophan, they help relax muscles, calm the nervous system, and provide the essential components for producing sleep hormones like melatonin. Incorporating a small, unsalted portion into your nightly routine is a simple, effective, and delicious way to promote a more restful night's sleep. As with any dietary change, consulting a healthcare professional is recommended for persistent sleep issues.

Learn more about the science of sleep and diet from the Sleep Foundation: Foods That Help You Sleep.

Frequently Asked Questions

A small handful, about one ounce (28 grams), is an ideal portion size for a bedtime snack. This provides enough sleep-enhancing nutrients without causing digestive discomfort from overeating.

For optimal health benefits and easier digestion, choose raw, unsalted cashews. Avoid heavily salted or sugar-coated varieties, as excess salt and sugar can disrupt sleep.

It is recommended to eat cashews about 30 to 60 minutes before you plan to sleep. This timing allows your body to digest the snack and start absorbing the beneficial nutrients.

Due to their magnesium and tryptophan content, cashews can help improve overall sleep quality and may be beneficial for individuals with mild insomnia. However, they are not a cure for chronic sleep disorders, and severe insomnia requires medical consultation.

When consumed in moderation, cashews are generally safe. Eating too many may lead to digestive issues like bloating or weight gain due to their high calorie and fat content.

While many nuts contain beneficial sleep nutrients, the exact concentration varies. For example, pistachios have higher melatonin, and almonds are also rich in magnesium. However, cashews provide a potent combination of magnesium, tryptophan, and other supporting nutrients.

Yes, for individuals with a cashew allergy, consuming them can trigger an allergic reaction that can be life-threatening and would certainly disrupt sleep. Those with nut allergies should always avoid cashews.