Having a restful night's sleep replenishes our energy without leaving us feeling sluggish the following day. Nuts can aid in achieving this by providing certain nutrition when consumed. Let's explore some of the best nuts to eat for a sound sleep.
Which nuts are best for sleep?
While taking a supplement to aid sleep is convenient, however, nuts are an excellent alternative with their natural wholesome nutrition. Other than benefiting from sleep-inducing nutrition, it also provides others that are beneficial to our health. Below are some of the best nuts you can consider for aiding sleep.
Walnuts: Increase Levels of Melatonin
Walnuts contain melatonin naturally, and consuming a handful of walnuts before bed may help increase melatonin levels and promote better sleep.
Melatonin is a sleep hormone that helps to regulate our sleep-wake cycles. In other words, it helps maintain our body's clock and is commonly used as a supplement to aid sleep.
Almonds: Rich in Magnesium
Almonds are a great source of magnesium with a quarter-cup of almonds providing about 20% of your daily magnesium needs. Magnesium helps to promote relaxation in our body and brain, aiding sleep. Studies related to magnesium have observed that it helps with insomnia and it helps to reduce the duration of falling asleep.
Pecans: Source of Selenium
Pecans are a good source of selenium. A serving of pecans in your diet can contribute to your selenium intake supporting overall health. Selenium is required to produce Serotonin, a neurotransmitter that is associated with mood regulation and sleep-wake cycles.
Cashews: High in Tryptophan
Cashews contain the highest amount of Tryptophan, which is a precursor for serotonin and melatonin, supporting relaxation and sleep. Tryptophan is an essential amino acid that our body can't produce naturally. A lack of Tryptophan could lead to low serotonin and melatonin, which can cause negative effects on our emotions and sleep.
Peanuts: Protein Good For Satiety
Peanuts are an excellent source of protein, one of the highest compared to the other nuts. Snacking on peanuts before bed can help stabilize blood sugar levels and promote satiety throughout the night. This can prevent waking up due to hunger and affect your sleep.
Macadamias: Rich in Healthy Fats
Macadamias are rich in healthy fats - monounsaturated or polyunsaturated. Adding macadamia nuts to your evening meal or enjoying them as a snack can provide a dose of healthy fats to support restful sleep. Here is the puzzling part: how do healthy fats affect our sleep? Well, fats do play a part in the hormone production of serotonin and melatonin.
How much nuts can I eat at night?
Nuts are packed with excellent nutrition, but they are calorie-dense. It is recommended not to consume too much before sleep.
- Portion control is important - nuts can be high in calories, so do watch out for the amount that you are eating. Probably just a handful portion is enough.
- Mixed nuts offer variety - it's not necessary to consume only a single type of nuts. You can mix it up with a variety of nuts.
- Opt for Natural baked (unsalted) nuts - Some nuts come with added salt, sugar, or fats. It is recommended to go for a natural baked type as an evening snack.
Nuts offer a natural and nutritious way to support better sleep. Each type provides unique benefits, from melatonin in walnuts to magnesium in almonds, tryptophan in cashews, and selenium in pecans. Peanuts and macadamias also contribute to sleep health with their protein and healthy fats.
Remember to enjoy nuts in moderation due to their calorie density, and opt for natural, unsalted varieties for maximum health benefits. Consuming a variety of nuts into your evening routine can promote restful sleep and overall well-being.
