There are only a few things in life that are equally frustrating as lying awake in bed at night, willing your mind to shut off and go to sleep but not being able to do so. You’re tired — physically and mentally — and you desperately want to get those recommended hours of sleep (7-9 hours for adults), but your brain seems to have other plans (like over-analyze a simple conversation you had with your crush).
Although it wasn’t a crush that was keeping us awake at night, getting to bed soon and staying asleep soundly was becoming a struggle, so we turned to TikTok, a place where information (useful and absurd) is shared in bitesize goodness. According to user adolift, almonds are the midnight snack you’ve been waiting for if sleep has been eluding you. “Eat this food every night to fall asleep fast,” the user shares in his post. He then proceeds to list a scientific study that talks about the magnesium and melatonin content of the nuts and how they promote quality sleep.
Even though we’re not big on midnight snacks, we decided to give it a go, and we’re grateful we did. Consuming as little as 12 almond nuts about an hour before bedtime seemed to significantly improve how soon we fell asleep and how long we stayed asleep.
Almonds contain a lot of sleep-friendly nutrients
Almonds, one of the world’s most popular types of nuts, are native to southwest Asia, but the U.S. produces almost 80% of the world’s supply now. The brown skin of this earthy nut contains most of the antioxidant properties that protect against inflammation, aging, and chronic disease. The sleep-friendly nutrients in almonds are magnesium, melatonin, calcium, healthy unsaturated fats, and protein.
Magnesium has long been linked with sleep health. A 2024 study published in the journal Sleep found that magnesium intake was associated with longer sleep times and better sleep outcomes. One ounce of almonds (about 23 whole kernels) contains 76.5 milligrams of magnesium. Magnesium is thought to have an effect on regulating the neurotransmitter gamma-aminobutyric acid (GABA), which calms the nervous system, and it’s also linked with reducing the stress hormone cortisol. It apparently hinders the neurotransmitter N-methyl-D-aspartate receptor too, which results in muscle relaxation. This, together with the calcium in almond nuts (which is also linked with muscle relaxation), could promote better sleep.
Melatonin is what regulates your sleep and wake cycle, and consuming foods rich in melatonin can help promote better sleep. Almonds are also full of healthy fats (monounsaturated and polyunsaturated), and these are linked with boosting serotonin levels in your body, a chemical associated with better mood and sleep. Finally, the protein content in almonds (6.01 grams in just 1 ounce) can keep your blood sugar levels stable, thereby facilitating uninterrupted sleep.
How to consume almonds for better sleep
@adolift
Prepare to sleep like a baby 😴💤 #sleephacks #sleephack #sleeptips #sleepbetter #adolfotex #sleep
♬ Blade Runner 2049 – Synthwave Goose
We’re pleasantly surprised when advice dished out on TikTok turns out to be helpful, and the almond midnight snack hack is something we can definitely recommend. Apart from their sleep-friendly benefits, almonds are also great for lowering low-density lipoprotein (LDL) or bad cholesterol, keeping you full for longer (thanks to their protein and fiber content), lowering blood pressure, strengthening your bones, and improving your gut health.
They’re easy to find, and even though they’re on the pricey side of things, you don’t need a lot of nuts before bed to reap their sleep-promoting benefits. While the TikTok user adolift recommends eating 30 to 60 grams of almonds before bed, we only had 10 to 12 nuts, which is about 11 grams, and that was enough to get the job done. Be mindful, however, of consuming almonds with additives like sodium, as salt can be detrimental to your sleep. Also, pay attention to portion sizes, as almonds are a calorie-dense food. Those with nut allergies may want to avoid this TikTok hack, too.
And for those of you wondering if you can consume almond milk instead of having nuts for better sleep, science says you can (although we didn’t try this ourselves). Just be aware of the additives that go into almond milk, like salt, sugar, and other preservatives. They might not be as great for your health and may even derail you from your sleep goals.
