Researchers at Ursinus College (USA) have found that regular consumption of peanuts and other nuts may enhance sleep quality and how people feel upon waking. The findings were published in the journal Nutrients.

In a pilot study, students kept food diaries and rated their sleep quality daily over several weeks. Analysis showed that on days when nuts were included in their diet, overall nutrition was more balanced. Participants consumed more plant-based protein, fiber, and micronutrients, and they more often reported feeling good in the morning. Sleep following such days was subjectively perceived as deeper and more restorative.

In addition to student observations, the authors reviewed clinical studies involving adults. Several studies highlighted walnuts in particular, linking their consumption to faster sleep onset and higher melatonin levels. Melatonin regulates circadian rhythms — the body’s internal biological clock — helping the body transition into sleep mode.

The effect depended on the type of nuts, amount consumed, and timing. The researchers emphasize that the findings reflect correlations rather than direct causation: nuts may be part of a generally healthier diet that promotes better sleep. Nevertheless, the authors caution that nuts should not be considered a treatment for insomnia.