Eating walnuts before bed may improve your sleep. Their melatonin content can help you fall asleep faster.
How Did Researchers Study Walnuts and Sleep?
To examine the link between walnuts and sleep, researchers recruited 76 young adults aged 20-35 to participate in an 18-week trial.1
In the first phase of the 2025 study, which lasted eight weeks, participants were divided into two groups. One group ate 40 grams of walnuts with dinner each day, while the other did not. Participants were instructed not to eat other types of nuts during this time.1
After a two-week washout period, the groups switched: Those who had been eating walnuts stopped, and the other group began eating them.1
Throughout the study, participants provided urine samples to measure melatonin production. For seven consecutive days in each phase, they also wore wrist trackers that monitored their sleep patterns, activity levels, skin temperature, and light exposure.
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