HormonesMelatonin

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).

Last updated: Aug 23, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score44/100
Human RCT★★☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Effects of almond consumption on sleep quality in adults: a randomized controlled trial.

observational

Desai SR, Pinto L, Halbe A, Vaidya RA, Udipi SA, Kalita S · Frontiers in nutrition (2026)

Participants: N/A
Duration: 5 months
Intervention: Daily whole-almond consumption (amount not specified in abstract) for 5 months, compared to an isocaloric control snack
Outcome: Subjective sleep quality (PSQI, ESS), subjective sleep efficiency, sleep latency, polysomnography (PSG) parameters, melatonin, biochemical and inflammatory markers
Effect Size: N/A (mean differences reported: PSQI difference 0.85, sleep efficiency difference 2.6%, sleep latency difference 7.83 min)
Population: Adults aged 21-55 years with poor sleep quality (PSQI ≥5 and/or ESS ≥10)

Result:

PubMed: 42577429DOI: 10.3389/fnut.2026.1892442

Mechanism Graph

Almonds contain melatonin and magnesium, which may promote sleep
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Regular consumption increases circulating melatonin levels
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Higher melatonin may improve sleep-wake regulation
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Result: Improved subjective sleep quality and efficiency

Limitations

  • ⚠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.

Products

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References

  1. 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
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.