What Nuts Make You Tired? Your Guide to Sleep-Promoting Snacks

October 26, 2025 •

4 min read

According to the Sleep Foundation, certain nuts like almonds, walnuts, and pistachios are often considered good food for sleep due to their nutrient content. Understanding what nuts make you tired and why can help you make a smart, restful choice for your next bedtime snack.

Quick Summary

Certain nuts promote sleepiness through key nutrients like melatonin, magnesium, and tryptophan. This article explores which nuts are most effective, why they work, and how to incorporate them into your nightly routine for better rest.

Key Points

Melatonin and Magnesium: Nuts like pistachios, almonds, and walnuts contain both melatonin, a sleep-regulating hormone, and magnesium, a natural muscle relaxant.
Pistachios are Top Tier: Pistachios contain one of the highest levels of melatonin among plant-based foods, making them a top choice for a sleep-friendly snack.
Tryptophan Boost: Cashews and walnuts provide tryptophan, an amino acid the body uses to produce sleep-promoting serotonin and melatonin.
Choose Unsalted Varieties: To avoid disrupting sleep, opt for raw or unsalted nuts, as high sodium can cause dehydration and restlessness.
Portion Control is Key: A small handful, approximately one ounce, is a sufficient amount of nuts for a satisfying bedtime snack without causing digestive issues.
Timing Matters: For best results, consume your nut snack about 30 to 60 minutes before you plan to go to sleep.

The Science Behind Nuts and Sleep

Many foods contain compounds that can influence our sleep-wake cycle, and nuts are a prime example. The sleep-inducing effects of certain nuts can be attributed to their unique nutritional profiles, which include significant amounts of melatonin, magnesium, and tryptophan. By understanding how these components work in the body, you can better select the right snack to help you wind down before bed.

Melatonin: The Sleep Hormone

Melatonin is a hormone produced naturally by the body to regulate the circadian rhythm—the internal clock that tells you when to sleep and wake. Some plant foods, including nuts, also contain melatonin. Consuming dietary melatonin can increase your body’s levels and help signal that it's time for rest. For example, pistachios are noted as having one of the highest melatonin contents among plant foods.

Magnesium: The Natural Relaxant

Magnesium is a mineral known for its relaxing effects on the muscles and nervous system. It helps to activate neurotransmitters that calm the body and mind, making it easier to fall asleep. Many people have low magnesium levels, and supplementation has been shown to improve sleep quality in older adults. Eating magnesium-rich nuts offers a natural way to increase your intake and promote relaxation before sleep.

Tryptophan: The Precursor to Serotonin and Melatonin

Tryptophan is an essential amino acid that the body uses to produce serotonin, a neurotransmitter that regulates mood, and melatonin. Nuts like cashews and walnuts are good sources of tryptophan, providing the building blocks your body needs to produce these important sleep-regulating compounds. While the effect is subtle, a small amount of tryptophan can help set the stage for a restful night.

Top Nuts That Can Make You Tired

Not all nuts are created equal when it comes to promoting sleep. Here are some of the most effective choices for your bedtime snack:

Pistachios

Pistachios are arguably one of the best nuts for sleep, as they contain significant amounts of melatonin and magnesium. They are also a good source of vitamin B6, which aids in the conversion of tryptophan to serotonin. A handful of unsalted, raw pistachios is an excellent choice for a snack before bed.

Walnuts

Walnuts are another powerhouse nut for sleep, providing a double dose of melatonin and omega-3 fatty acids. The omega-3s have anti-inflammatory properties that can support a better night's sleep, while the melatonin helps regulate your body’s sleep-wake cycle. Recent research has shown that regular walnut consumption can improve sleep quality.

Almonds

Known for being a magnesium powerhouse, almonds are a classic choice for a relaxing bedtime snack. Just one ounce (about 23 almonds) contains a substantial amount of your daily magnesium needs. Almonds also contain some melatonin, making them a great natural source for both muscle relaxation and sleep regulation.

Cashews

Cashews are rich in magnesium, which helps calm the nervous system, and they also contain tryptophan. This combination makes them effective at helping the body and mind relax before sleep. A small serving of cashews can be a satisfying and calming snack.

Comparison of Sleep-Promoting Nuts


Nut	Key Sleep-Promoting Nutrient	Nutrient Benefits	Best For...
Pistachios	Melatonin, Magnesium	Helps regulate sleep-wake cycle and calm the body.	Best choice for boosting melatonin.
Walnuts	Melatonin, Omega-3s	Supports circadian rhythm and reduces inflammation.	A solid all-around option for sleep and heart health.
Almonds	Magnesium, Melatonin	Relaxes muscles and aids sleep regulation.	High-magnesium needs and overall relaxation.
Cashews	Magnesium, Tryptophan	Calms the nervous system and aids serotonin/melatonin production.	Combining relaxation with a satisfying snack.

How to Incorporate Nuts into Your Bedtime Routine

To get the most benefit from nuts for sleep, consider these tips:

Keep Portions Small: A small handful (about one ounce) is enough. Overeating can lead to digestive discomfort that might disrupt sleep.
Choose Unsalted and Unroasted: High levels of sodium can interfere with sleep. Some studies suggest the roasting process might also reduce the melatonin content in nuts.
Time it Right: Eat your snack about 30 to 60 minutes before bed to give your body time to absorb the nutrients.
Pair Strategically: For an extra calming effect, pair your nuts with other sleep-promoting foods, such as a cup of chamomile tea or a small bowl of oatmeal.
Consider Nut Butter: If you have trouble chewing nuts, a spoonful of unsalted, all-natural almond or cashew butter can provide the same sleep-boosting nutrients.

Are There Any Downsides? The Risk of Excessive Salt

While nuts offer excellent sleep benefits, it is important to choose wisely. Opting for salted nuts can actually have the opposite effect. According to Benenden Health, salty foods can cause dehydration and increase water retention, leading to disturbed sleep. The high sodium content can disrupt your body's natural processes, counteracting the relaxing effects of the other nutrients. Always check the label and choose raw or dry-roasted, unsalted varieties for your bedtime snack. Additionally, while nuts contain healthy fats, they are also calorie-dense, so a large portion could be counterproductive for weight management.

Conclusion: A Small Handful Goes a Long Way

When looking for a natural, healthy way to help you feel sleepy, certain nuts are an excellent option. By understanding the roles of melatonin, magnesium, and tryptophan, you can strategically incorporate a small handful of pistachios, walnuts, almonds, or cashews into your nighttime ritual. Paired with a consistent sleep hygiene routine, this simple snack can help pave the way for a more restful night. As noted by the Sleep Foundation, combining a healthy diet with practices like limiting screen time and maintaining a consistent schedule is key for overall sleep health.

For more detailed information on foods that help promote sleep, resources like the Sleep Foundation are highly valuable. Learn more about sleep-promoting foods here.

Frequently Asked Questions

No, not all nuts are equally effective. While most nuts offer some sleep-supporting nutrients, some, like pistachios and walnuts, are particularly high in melatonin and magnesium, making them more likely to promote sleepiness.

A small handful, typically one ounce, is sufficient. A serving of about 23 almonds or 49 pistachios provides enough nutrients to have a positive effect without causing digestive discomfort.

Yes, natural peanut butter can be a good bedtime snack, especially when paired with a complex carbohydrate like whole-grain crackers. Peanuts contain tryptophan, and some evidence suggests roasting can increase its melatonin content.

For optimal results, consume your nut snack about 30 to 60 minutes before bed. This provides enough time for your body to start absorbing the nutrients and for their calming effects to take hold.

Yes, if you eat too many or choose heavily salted varieties. Excessive fat and calories from a large serving can cause indigestion, while high sodium can lead to dehydration and restlessness, both of which can disrupt sleep.

Eat a small handful of raw, unsalted nuts on their own. Alternatively, you can have a spoonful of natural nut butter or sprinkle them on yogurt for an added calming effect.

Pistachios help you sleep because they contain one of the highest levels of melatonin among all nuts, which directly helps regulate your sleep-wake cycle. They also provide magnesium and calcium, which further aid in muscle relaxation.