Eating walnuts, which are rich in melatonin, can help you fall asleep faster.
According to researchers examined the relationship between walnuts and sleep, the researchers recruited 76 young adults aged 20-35 years to participate in an 18-week trial.
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In the first eight-week phase of the 2025 study, participants were divided into two groups. One group ate 40 grams of walnuts with dinner every day, while the other group did not.
Participants were instructed not to eat any other types of nuts during this time. After a two-week break, the groups switched. Those who had been eating walnuts stopped, and the other group began eating them.
Throughout the study, participants provided urine samples to measure melatonin production. For seven consecutive days during each phase, they also wore wrist trackers that monitored sleep patterns, activity levels, skin temperature, and light exposure.
During the walnut-consumption phase, participants experienced a significant increase in melatonin production at night, took less time to fall asleep, and scored higher on global sleep quality. They also reported less daytime sleepiness.
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