How Many Nuts to Eat Before Bed for Better Sleep?

January 1, 2026 •

4 min read

According to a study published in the journal Food & Function, consuming just 40 grams of walnuts daily for eight weeks can significantly improve sleep quality and reduce daytime sleepiness in young adults. This and other research suggests that eating a controlled portion of nuts, like a small handful, before bed can be a healthy and effective strategy for promoting more restful sleep.

Quick Summary

A small handful of certain nuts before bed, such as walnuts or almonds, can support better sleep by providing melatonin, magnesium, and tryptophan. Portion control is key to reaping the benefits without consuming excess calories.

Key Points

Portion Control is Key: Eat a small handful (about one ounce or 28-30g) of nuts to get the benefits without the caloric overload.
Focus on Melatonin: Walnuts, almonds, and pistachios are particularly rich in melatonin, a hormone that regulates sleep.
Magnesium Promotes Relaxation: Almonds and cashews are excellent sources of magnesium, which helps calm the nervous system and relax muscles.
Tryptophan is a Precursor: Nuts like cashews contain tryptophan, which helps the body produce sleep-inducing melatonin.
Opt for Unsalted Varieties: Choose natural, unsalted nuts to avoid excess sodium, which can disrupt your sleep cycle.
Timing Matters: For optimal digestion and absorption, eat your bedtime nut snack about 30 minutes to an hour before you go to bed.

The Science Behind Nuts and Sleep

Nuts are a nutrient-dense food, and several varieties contain compounds that are known to support sleep. These key components include melatonin, magnesium, and tryptophan. Melatonin is the hormone that regulates your sleep-wake cycle, signaling to your body when it is time to sleep. Many nuts are natural dietary sources of this hormone, which can help increase its levels in your body. Magnesium is a mineral that acts as a natural muscle relaxant and helps calm the nervous system. It has been linked to improved sleep quality, especially for those with insomnia. Finally, tryptophan is an amino acid that serves as a precursor to both serotonin and melatonin, further aiding in relaxation and sleep regulation.

The Recommended Portion: A Handful is Enough

For a bedtime snack, portion control is critical. A small handful, or approximately one ounce (28-30 grams), is the general recommendation. Nuts are calorie-dense due to their high fat content, and consuming too many before bed can lead to weight gain or digestive discomfort that disrupts sleep. The goal is to provide your body with the beneficial nutrients without overloading your digestive system or consuming excess calories when your body's metabolism is slowing down. For example, one ounce of dry roasted almonds contains about 24 nuts, which provides 80mg of magnesium. For walnuts, a study that showed improved sleep used a daily serving of 40 grams, or around 20 walnut halves, taken with dinner.

Best Nuts for a Restful Night

Not all nuts are created equal when it comes to their sleep-promoting properties. Certain nuts have a higher concentration of beneficial nutrients. Here is a list of some of the best choices for a bedtime snack:

Almonds: A great source of both melatonin and magnesium. The combination of these two nutrients can help relax muscles and promote a calmer state for sleep.
Walnuts: Known to be one of the best food sources of melatonin. Eating walnuts can help increase your body's melatonin levels and improve overall sleep quality.
Pistachios: Stand out for their high melatonin content compared to many other plant foods. They are also a source of protein that helps keep you full overnight.
Cashews: Contain a high amount of tryptophan, which is converted into serotonin and then melatonin, supporting relaxation.
Brazil Nuts: A single serving of about three nuts provides 100% of the recommended daily intake of selenium, a mineral linked to better sleep duration.

Nut Comparison for Sleep Benefits

To help you decide which nuts might be best for your needs, here is a comparison based on key sleep-promoting nutrients in a standard 1-ounce (28g) serving.


Nut Type	Primary Sleep-Supporting Nutrient	Key Benefit	Serving Size for Sleep	Notes
Almonds	Magnesium, Melatonin	Muscle relaxation, calmed nervous system	1 ounce (~24 nuts)	Also high in Vitamin B and fiber.
Walnuts	Melatonin, Tryptophan	Regulates sleep-wake cycle	1 ounce (~20 halves)	Excellent source of omega-3s.
Pistachios	Melatonin	High natural source of sleep hormone	1 ounce (~49 nuts)	Rich in protein, promotes satiety.
Cashews	Tryptophan	Precursor to serotonin and melatonin	1 ounce (~18 nuts)	Contains magnesium to aid relaxation.
Brazil Nuts	Selenium	Supports healthy sleep duration	3 nuts	Extremely high selenium content, moderation is key.

Tips for a Healthy Bedtime Snack

To maximize the sleep-promoting benefits of nuts, consider the following preparation and consumption tips:

Choose natural and unsalted: Opt for raw, natural, or dry-roasted nuts. Salt can disrupt sleep cycles, and sugary coatings add unnecessary calories.
Time it right: It is best to eat your nuts about 30 minutes to an hour before bedtime. This gives your body enough time to digest and absorb the nutrients.
Pair with other sleep-friendly foods: Combine your nuts with a small amount of fruit, like a few slices of apple, for added fiber and balance.
Avoid heavy additions: Don't turn your healthy handful of nuts into a heavy snack by adding excess sugars or processed ingredients. Avoid commercial nut butters with added oils and sugars.
Listen to your body: While a small snack can aid sleep, a large, heavy meal of any kind before bed can cause indigestion and disrupt rest. If a small handful of nuts feels too heavy, consider a lighter alternative.

Conclusion: Prioritize Portion Control

Incorporating a small, controlled portion of nuts into your evening routine can be a simple and natural way to support a better night's sleep. The combination of melatonin, magnesium, and tryptophan in nuts like almonds and walnuts provides a powerful blend of sleep-promoting nutrients. However, the key takeaway is that portion control is paramount. A small handful, rather than a large bowl, is the sweet spot for delivering benefits without causing counterproductive digestive issues or excess calorie intake. For the best results, choose unsalted, raw, or dry-roasted options and enjoy them about an hour before you plan to sleep.

For more information on the link between diet and sleep quality, a comprehensive review of studies can be found on the National Institutes of Health website at: NIH Article on Magnesium and Sleep

Frequently Asked Questions

A standard one-ounce serving, which is about 24 almonds, provides a good dose of magnesium and melatonin to promote sleep without being too heavy.

Yes, eating too many nuts can disrupt sleep. Their high calorie and fat content can lead to digestive discomfort, and the extra calories can contribute to weight gain over time.

While most natural nuts are fine in moderation, nuts that are heavily salted, sugared, or part of a processed snack should be avoided. Excess sodium and sugar can disrupt sleep patterns.

Yes, walnuts are one of the best nuts for sleep. They are a natural source of melatonin and also contain tryptophan, which helps regulate your sleep-wake cycle.

It is recommended to have your nut snack approximately 30 minutes to one hour before you plan to sleep. This allows for proper digestion.

If you are concerned about weight, portion control is essential. While nuts are healthy, they are high in calories. A small, mindful portion can curb hunger without sabotaging weight management goals, but excessive consumption should be avoided.

Magnesium is a mineral that helps relax muscles and calm the nervous system, which can help reduce anxiety and promote a more restful state conducive to sleep.