This nut is packed with magnesium.
Nuts are one of the most popular snacks for a reason: Just a handful will fill you up, while also offering a ton of health benefits. They are a good source of plant-based protein and fiber, heart-healthy, and packed with vitamins and nutrients. But did you know that some nuts can also help you sleep better? Ahead, we tapped a nutrition expert to share the nut she recommends over all others for a good night’s sleep.
Best Nut for Better Sleep
Almonds are the nut to snack on for better sleep, according to Theresa DeLorenzo, RD, registered dietitian and owner and founder of Nutrition for Optimal Performance. “Almonds are rich in magnesium, making them ideal for assisting with sleep,” says DeLorenzo.
Magnesium is an essential mineral that the body needs for functioning, supporting everything from your nervous system to regulating your blood pressure. While more research is needed, some studies have shown an association between magnesium intake and better sleep quality.1
And while walnuts also contain magnesium, almonds have much more. To be exact, they have 77 milligrams per one-ounce serving, which is 20% of your daily value.2 “Although walnuts contain the same nutrients, almonds have twice as much magnesium, making them more ideal for assisting with better sleep,” DeLorenzo explains.
Almonds also contain melatonin, the natural hormone that helps signal your body that it’s time to sleep.3
Additionally, a 2026 study found that there was a correlation between consuming almonds and better sleep quality in adults with poor sleep quality.4
Beyond sleep, DeLorenzo points out that almonds are also great for your heart health. “Almonds also contain monounsaturated fat and omega- 3 fat, and are low in saturated fat, making them heart-healthy, too.” Her favorite is Blue Diamond Salt and Vinegar almonds. “They are a great after-dinner, before-bed snack,” she says.
There are also so many ways to enjoy almonds, other than just eating a handful of them. Some of DeLorenzo’s favorite ways include blending almonds into pesto, adding them to salads, crushing them and mixing them into breading for chicken, fish, or tofu, and adding slivered almonds on top of soups. Looking for a snack before bed that will support your sleep? DeLorenzo suggests a bowl of oatmeal or yogurt topped with almonds.
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