Daily almond consumption improves sleep quality
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Key takeaways:
- There was a larger change in Pittsburgh Sleep Quality Index score from baseline to week 20 with almond vs. isocaloric snack consumption.
- The almond group had more improvement in the Epworth Sleepiness Scale.
Adults with poor sleep quality had improved Pittsburgh Sleep Quality Index and Epworth Sleepiness Scale scores with 20-week daily almond consumption, according to data presented at the European Respiratory Society International Congress.
“Almonds are rich in bioactive phytochemicals, magnesium, zinc and melatonin, all of which are known to promote sleep,” Lancelot Pinto, MBBS, DNB, MSc, consultant pulmonologist and epidemiologist at P.D. Hinduja Hospital and Medical Research Centre in India, and colleagues wrote on the presented poster.
In this randomized trial, Pinto and colleagues assessed 64 adults (mean age, 45.3 years) in India with a Pittsburgh Sleep Quality Index (PSQI) score of five or higher and an Epworth Sleepiness Scale (ESS) score of 10 or higher — indicators of poor sleep quality — to find out how daily almond consumption for 20 weeks impacts PSQI, ESS, sleep efficiency and wake after sleep onset (WASO).
Within the total cohort, 31 adults received 60 g almonds per day and the remaining 33 adults received an isocaloric snack (control).
The two groups had comparable BMIs and sleep quality measures at baseline, according to the poster.
Between the almond group and the control group, researchers found a larger change in PSQI score from baseline to week 20 among those consuming daily almonds (mean change, –2.03 vs. –1.3). Adults consuming almonds vs. an isocaloric snack also had more improvement in ESS by week 20 (mean change, –2.6 vs. –0.61).
In terms of WASO, the poster highlighted that this measure dropped by an average of 4.11 among those receiving almonds at week 20, whereas it went up by an average of 8.38 among those receiving the isocaloric snack.
Lastly, by week 20, sleep efficiency went up by an average of 0.45% in the daily almonds group and by 0.55% in the control group.
Perspective
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It is well known that almonds are an excellent source of several nutrients beneficial to health and wellness, including antioxidants and heart-healthy fats. However, almonds are also a natural source of melatonin and magnesium, both nutrients that have been considered and associated in helping promote and enhance sleep quality.
For these reasons, the results of this specific study were unquestionably interesting and significant in examining the correlation between almond consumption and sleep quality, sleepiness and overall sleep efficiency.
In addition to the sleep-promoting compounds magnesium and melatonin, almonds also contain numerous B vitamins, such as riboflavin, niacin and thiamine, which have also been studied for their role in sleep health.
Any time that food can be utilized as a form of medicine is particularly intriguing from a holistic standpoint, as there is often very little risk involved. This makes findings such as those of this study particularly interesting not only for nutrition providers such as registered dietitian nutritionists (RDNs), but medical experts as well.
RDNs may find specific curiosity in the results of studies like these, for reasons that they may not only be applicable to our general practice, but also of the potential to more widely benefit the health and wellness outcomes of the patients we work with and help each and every day. To be more specific, it is already widely recognized in the medical community that poor sleep quality correlates with chronic disease risk and weight management. Therefore, if nutritional interventions such as the ones implemented with this study can make an impact, it would provide numerous layers of health benefits beyond sleep alone.
As of the current date, the effects of almonds on sleep quality have been more thoroughly scientifically investigated utilizing animal models, and more extensive human trials would be of benefit to help verify the positive effects pertaining to sleep.
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Pinto L, et al. A randomized trial of a non-pharmacological dietary intervention on subjective and polysomnography-measured sleep quality. Presented at: European Respiratory Society International Congress; Sept. 7-11, 2024; Vienna.
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