A good night’s sleep is a cornerstone of our health. However, more and more people are struggling to fall asleep or experience bouts of insomnia, making the search for an effective and safe solution a real quest. Recently, experts have turned their attention to our diet, and among many foods, the common walnut has attracted special interest. But is a handful of walnuts really able to give us restful sleep, or is this just another myth? The latest scientific data offer a rather encouraging answer, though with some caveats.
Pharmaceutical experts stress that nuts should not be seen as an instant sleep aid. They are not a magic pill. Still, accumulated scientific evidence allows us to confidently refer to them as a natural ally for our bodies. We’re talking about comprehensive support as part of a healthy lifestyle and proper evening routines. Recent research by Spanish scientists has only reinforced this viewpoint, providing concrete figures and facts.
What does science say about the effects of nuts on sleep?
A key argument in favor of walnuts was a clinical study conducted in 2025 at the University of Barcelona. The experiment involved 76 young participants who consumed 40 grams of walnuts daily for eight weeks. The results were quite remarkable. Not only did participants fall asleep faster, but the overall quality of their nighttime rest improved, as confirmed by objective indicators. As a result, they felt more energetic during the day and experienced less drowsiness.
But most importantly, scientists recorded an increase in melatonin metabolite levels in the participants’ analyses. This substance is a reliable marker indicating that the body itself began to produce the ‘sleep hormone’ more actively. Thus, the study clearly demonstrated the biochemical mechanism at work. These findings complemented earlier research, which, back in 2005, first discovered melatonin directly in walnuts and suggested its ability to influence melatonin levels in the human bloodstream.
A biochemical cocktail for restorative sleep
What makes the composition of walnuts so unique? Pharmacists describe them as a true natural elixir, with each component playing its own role. First, they contain melatonin in its natural form. Second, walnuts are rich in tryptophan—an essential amino acid that serves as a building block for the production of serotonin (“the happiness hormone”) and, again, melatonin. This transformation would be impossible without magnesium and vitamin B6, both of which are also present in significant amounts in walnuts. Moreover, magnesium helps relax the muscles and the nervous system.
The picture is completed by omega-3 fatty acids, known for their beneficial effects on brain function and emotional stability, as well as polyphenol antioxidants. These substances, found in the brown skin of the kernel, combat oxidative stress—one of the factors that can disrupt circadian rhythms. It is this synergy of all these elements that holds the secret to the efficacy of walnuts in improving sleep.
Practical tips: how and when to consume
It’s important to understand that foods do not deliver immediate results. In the mentioned study, positive changes were observed after eight weeks of daily consumption. Therefore, to properly assess the results, it’s recommended to integrate nuts into your diet for at least a month. The recommended daily intake in the Mediterranean diet is 25-30 grams, which is roughly one handful. In the experiment, a 40-gram dose was used and it did not cause any side effects.
The ideal time for such a snack is in the afternoon or evening. Nuts can be eaten on their own, added to yogurt, kefir, or an evening salad. They pair well with other ‘sleep-promoting’ foods, such as bananas, kiwi, oatmeal, or cherries. However, there are some precautions to consider. People with nut allergies should avoid them. It’s also important to keep in mind their calorie content: one handful amounts to about 180-200 kcal. For those with sensitive digestion, it’s best to introduce nuts into the diet gradually. In any case, nuts do not replace doctor-prescribed medications for insomnia, but they can be a wonderful, safe, and tasty addition to a healthy lifestyle.
