The speed at which you fall asleep (or struggle to do so) has a scientific name – it is called “sleep latency.” Another term related to rest is “sleep efficiency,” which indicates how much of the time spent in bed you actually spend sleeping, according to “The healthy.”
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A team of six researchers from India made a discovery: a handful of almonds can improve both of these indicators. “Sleep disorders are associated with negative metabolic, neurocognitive, and inflammatory consequences,” says the research group, whose specialties include endocrinology (the field of metabolism and hormone functions), lung health, and general medicine.
The team, which published their work in July 2026 in the scientific journal “Frontiers in Nutrition,” emphasizes that almonds contain micronutrients that support sleep by relaxing muscles and regulating the neuroendocrine system.
The study involved 175 participants (aged 21–55) with poor sleep quality. 88 participants regularly consumed almonds, while the control group of 87 participants ate another snack with the same number of calories.
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The experiment lasted five months. The scientists hypothesized that the sleep of the group eating almonds would improve both in objective measurements and in the subjective feelings of the participants themselves. To ensure accuracy, brain wave recordings, blood tests, and personal sleep reports from participants were used.
What did the scientists find out?
At the end of the study, the almond group reported fewer sleep disturbances and easier falling asleep. Additionally, blood tests showed a significantly higher concentration of melatonin. The most notable benefit was related to the participants’ subjective assessment of their own sleep quality.
As with most nuts, it is necessary to monitor the quantity consumed. Nutrition experts at Harvard University remind that although almonds are rich in nutrients, they are also calorie-dense. One serving (about 28 grams) corresponds to approximately 23 almonds.
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