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If you’re desperate to sleep and need a nutritional nudge to help, then you may want to try having a handful of nuts before bed.
“People commonly turn to a warm glass of milk or perhaps steer clear of caffeine as a way to help them to sleep better,” says Accredited Practising Dietitian and program manager at Nuts For Life, Belinda Neville. “But snacking on nuts after dinner is actually a healthy way to get a better night’s sleep.”
Neville explains that although there are many types of nuts, there are several varieties rich in nutrients that have been associated with improved sleep outcomes. “Nuts contain a wide range of nutrients that have been linked to falling asleep quicker, sleeping longer and reducing the severity of insomnia.”
Here are three types of nuts that Neville believes could help to induce some much-needed shut-eye
...snacking on nuts after dinner is actually a healthy way to get a better night’s sleep.
1. Pistachios
Eating foods that are rich in the hormone melatonin has been shown to assist with sleep. This is because helps to reset the body clock (otherwise known as our ‘circadian rhythm’) and improve sleeping disorders like insomnia.
“Among all plant foods nuts, and in particular , have the highest amount of melatonin,” Neville tells SBS.
“Eating pistachios also provides our bodies with magnesium and calcium. These nutrients also work in combination with melatonin to aid muscle relaxation and.”
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Pistachio ice cream with burnt sugar
Pistachios, although popular throughout Mediterranean Europe, actually including present-day
The versatile nut can loan itself to many cuisines. It can be used to make such dishes as , Turkish , Jewish and
However, if you want to eat the nut as is, a handful of pistachios are also the ultimate healthy bedtime snack. Rich in (5.9 grams per 30-gram serving), pistachios can help you to feel full for longer and maintain satiety overnight.
Brazil nuts are also high in magnesium and contain copper, zinc, vitamins E and B vitamins including niacin, folate, thiamin, and riboflavin.
2. Brazil nuts
Brazil nuts – found throughout the of Brazil, Peru, Colombia and Ecuador – are one of the highest natural sources of selenium, a powerful antioxidant.
“Researchers have begun exploring links between sleep and selenium,” she says. “A found people who only slept five to six hours a day (short sleepers) had lower intakes of selenium, compared with people who slept seven to eight hours a day (‘normal’ sleepers).
Neville recommends consuming just three Brazil nuts a day to obtain 100 per cent of the recommended dietary intake of selenium.
Observational studies have also associated with a wide range of antioxidant and anti-inflammatory health benefits and the production of active , which can if out of balance.
are also high in magnesium and contain copper, zinc, vitamins E and B vitamins including niacin, folate, thiamin, and riboflavin.
3. Almonds
Almonds provide a double benefit, containing high amounts of both melatonin and magnesium: two key nutrients for a good night’s sleep.
“Almonds contain more magnesium than most nuts, second only to Brazil nuts. Why does this matter? Magnesium [along with melatonin and vitamin B] has been shown to help improve insomnia in , especially among (nearly 50 per cent of older people suffer from insomnia).
“If you are older or have dentures, and find the thought of eating nuts daunting, try an almond butter. Now readily available at supermarkets, pure nut butter (those without added sugar, salt, oil and flavours) are full of the protein, fibre and nutrients you find in whole nuts.”
Sugared and given as a bonbonniere at weddings in various cultures, almonds used to be considered a . For a less romantic use of the delicious nut, try almond recipes from , , , or cuisines.
Take the Mediterranean diet for example – it’s one of the healthiest in the world and nuts feature as a strong component.
Neville notes that although nuts naturally play a vital role in many international cuisines – from peanuts and cashews in Asian food to almonds in Italian and French dishes – in Australia, where nut consumption is not as integral, people without nut allergies may need to work on incorporating a handful of nuts into their nighttime ritual.
“Nuts have a large role to play in many traditional diets throughout the world. Take the Mediterranean diet for example – it’s one of the healthiest in the world and nuts feature as a strong component.
“I’d like to see people living in Western countries like Australia, who can safely eat nuts, following international examples and incorporating more nuts into their diet. There are just so many health benefits associated with them, including sleep.”
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