1 hr ago
Study finds almonds may improve sleep quality in Indian adults
Researchers studied whether eating almonds could help people sleep better.
The study included 175 Indian adults who usually experienced poor sleep.
One group ate about 50 almonds every day.
Another group ate a snack with a similar number of calories.
People who ate almonds said their sleep quality improved.
They also said they fell asleep faster and spent more of their time in bed asleep.
The almond group appeared to wake less during the night, but this finding was not strong enough to be certain.
Researchers used both sleep questionnaires and overnight sleep tests.
They said almonds might be helpful as part of healthy eating, but almonds alone are not a proven treatment for sleep problems.
A 2026 randomized controlled trial studied 175 Indian adults aged 21–55 who reported poor sleep quality.
Participants consumed either 60 grams of almonds, about 50 almonds, or a calorie-matched snack daily.
The almond group reported better overall sleep quality, greater sleep efficiency, and less time needed to fall asleep.
Nighttime wakefulness was lower among almond eaters, but the result was not statistically significant.
Researchers said almonds may support a broader food-first approach, but more research is needed on objectively measured sleep outcomes.
- Who
- The study involved 175 Indian adults aged 21–55 with self-reported poor sleep; nutrition consultant Sheela Krishnaswamy commented on the findings.
- What
- A randomized controlled trial tested whether eating 60 grams of almonds daily affected sleep quality compared with a calorie-matched snack.
- Where
- Among Indian adults; the articles do not specify the trial location.
- When
- The study was reported as a 2026 study.
- Why
- Researchers aimed to examine whether daily almond consumption could improve perceived and objectively measured sleep outcomes.
Promising nutritional benefit
Evidence remains limited
Effect on sleep quality
Promising nutritional benefit
The almond group showed improvements in perceived overall sleep quality, sleep efficiency and the time needed to fall asleep compared with the control group.
Evidence remains limited
Researchers cautioned that perceived sleep quality does not necessarily correspond to objectively measured sleep parameters.
Role of almonds
Promising nutritional benefit
Sheela Krishnaswamy described the findings as promising and highlighted almonds' magnesium, potassium, vitamin E, unsaturated fats and other nutrients.
Evidence remains limited
The researchers said further research is needed and presented almonds as part of a wider food-first approach rather than a standalone solution for sleep problems.
Key facts
- Participants
- 175 Indian adults aged 21–55 who reported poor sleep quality
- Almond serving
- 60 grams daily, or approximately 50 almonds
- Control group
- A calorie-matched snack, such as khakra, chivda or crackers
- Reported benefits
- Improved perceived sleep quality and sleep efficiency, plus a shorter time to fall asleep
- Nighttime wakefulness
- Reduced in the almond group, but not consistently enough to reach statistical significance
- Measurement methods
- Self-reported sleep questionnaires and overnight polysomnography
- Research caution
- Researchers said perceived sleep improvements should not be conflated with objectively measured sleep parameters
Sources
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