Archive · 29 Sep 2026
Daily Almonds May Improve Perceived Sleep Quality, Study Finds
Researchers studied whether eating almonds could help people sleep better.
The study included 175 Indian adults who usually had 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 reported better sleep quality.
They also said they fell asleep faster and spent more of their time in bed asleep.
The almond group seemed to wake less during the night, but this result was not strong enough to be certain.
Researchers used both sleep questionnaires and overnight tests.
They said almonds might be helpful as part of healthy eating, but almonds are not yet proven to treat 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, approximately 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 appeared lower among almond eaters, but the finding was not consistently statistically significant.
Researchers said almonds may support a broader food-first approach, while more research is needed on objectively measured sleep outcomes.
- Who
- The study involved 175 Indian adults aged 21–55 who reported poor sleep quality; nutrition consultant Sheela Krishnaswamy commented on the findings.
- What
- A randomized controlled trial examined whether eating 60 grams of almonds daily affected sleep compared with a calorie-matched snack.
- When
- The study was conducted and reported in 2026.
- Where
- The participants were Indian adults; the articles do not specify the trial location.
- Why
- Researchers aimed to assess 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 reported better overall sleep quality, higher sleep efficiency and a shorter time to fall asleep than the control group.
Evidence remains limited
The study measured several key outcomes through self-report, and researchers cautioned that perceived sleep quality may not match objectively measured sleep physiology.
Role of almonds
Promising nutritional benefit
Sheela Krishnaswamy described the findings as encouraging and pointed to 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 broader food-first approach rather than a standalone solution for sleep problems.
- 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
- Appeared reduced in the almond group but was not consistently statistically significant
- Measurement methods
- Validated self-reported sleep questionnaires and overnight polysomnography
- Research caution
- Researchers said perceived sleep improvements should not be conflated with objectively measured sleep parameters
