Almond consumption improves subjective sleep quality in adults with poor sleep
In a 5-month randomized controlled trial, adults with poor sleep quality who consumed whole almonds showed significantly greater improvements in subjective sleep efficiency compared to controls (mean change 9.7 vs. 5.4, p=0.021). The almond group also had lower global PSQI scores (3.94 vs. 4.79, p=0.013), higher subjective sleep efficiency (94.45% vs. 91.85%, p=0.012), and shorter subjective sleep latency (18.46 vs. 26.29 min, p=0.016) after adjustment. Endline melatonin concentrations were significantly higher in the almond group (250.63 vs. 206.19 pg/mL, p=0.050).
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Almond consumption improves subjective sleep quality in adults with poor sleep The current body of evidence comprises 1 study, including 1 randomized controlled trial. EvidenceHub rates the overall confidence at 44/100 (low).
The Claim
Almond consumption improves subjective sleep quality in adults with poor sleep
This conclusion is most relevant to: Adults aged 21-55 years with poor sleep quality (PSQI ≥5 and/or ESS ≥10).
What the Research Shows
The conclusion draws on 1 linked study. Highlights from the cited literature:
- ▸Effects of almond consumption on sleep quality in adults: a randomized controlled trial. (Frontiers in nutrition, 2026) —
How It Works
The proposed biological pathway:
- ▸Almonds contain melatonin and magnesium, which may promote sleep
- ▸Regular consumption increases circulating melatonin levels
- ▸Higher melatonin may improve sleep-wake regulation
- ▸Result: Improved subjective sleep quality and efficiency
Who Might Benefit
Evidence fit by population:
- ▸Adults aged 21-55 years with poor sleep quality (PSQI ≥5 and/or ESS ≥10)
Recommended Dose
Not specified in abstract (whole almonds, daily for 5 months)
Limitations & Caveats
Important context when interpreting this evidence:
- ▸Open-label design (participants not blinded to intervention)
- ▸Per-protocol analysis may introduce bias compared to intention-to-treat
- ▸No significant effects on most objective PSG parameters, suggesting subjective improvements may not align with objective measures
Frequently Asked Questions
How much almond should I eat to improve sleep?▼
The abstract does not specify the exact amount of almonds used in the intervention, only that it was a daily whole-almond snack for 5 months.
Does almond consumption improve objective sleep measures?▼
Most polysomnography-derived sleep parameters showed no significant treatment effects, although wake during sleep tended to be lower in the almond group (p=0.081).
What is the main benefit of almonds for sleep?▼
The study found significant improvements in subjective sleep quality, including higher sleep efficiency and shorter sleep latency, as well as increased melatonin levels.
Who was eligible for this study?▼
Adults aged 21-55 years with poor sleep quality, defined as a PSQI score of 5 or higher and/or an Epworth Sleepiness Scale score of 10 or higher.
References
- 1.Desai SR, Pinto L, Halbe A, Vaidya RA, Udipi SA, Kalita S. “Effects of almond consumption on sleep quality in adults: a randomized controlled trial..” Frontiers in nutrition, 2026. PMID: 42577429 DOI: 10.3389/fnut.2026.1892442