Could Eating Pistachios Before Bed Help You Sleep? (2024)

FAQs

Could Eating Pistachios Before Bed Help You Sleep? ›

Pistachios. Pistachios hit the sleep-inducing jackpot, packing in protein, vitamin B6, and magnesium, all of which contribute to better sleep.

"Turns out pistachios are loaded with protein, and they also have vitamin B6 and magnesium," Dr. Breus says, "all of which are great for sleep." How many pistachios should you eat before bed—and when exactly? "I recommend about a quarter of a cup maybe an hour to an hour and a half before bedtime," the sleep doc says.

"Among all nuts, pistachios have the highest amount of melatonin and that's why they are best for sound sleep. Melatonin helps us sleep longer and fall asleep more quickly. It also improves the quality of our sleep which is mandatory for healing all physical, mental- health and Auto-immune disorders.

“Many nuts such as almonds, walnuts and pistachios have melatonin, along with magnesium and zinc, which together can help people get a better night's sleep,” Melendez-Klinger says. Spread some nut butter on a rice cake for the ultimate before-bed snack. (Basic peanut butter and crackers works, too.)

Another study performed by the American Pistachio Growers measured the amount of melatonin using two methods and reported that raw and roasted pistachios contained 0.0034-0.066 mg of melatonin per 3.5-ounce (100-gram) serving (9).

The amino acid, tryptophan, found in pistachios, can contribute to the production of serotonin and melatonin, aiding sleep,” said Bhardwaj. Additionally, pistachios contain B vitamins, which play a role in regulating sleep patterns and reducing stress. However, portion control is important, as they are calorie-dense.

People with irritable bowel syndrome, or IBS, may limit FODMAPs in their diet to have better control over their symptoms. Pistachios are considered a high-FODMAP food because they contain fructans. If you have fructan intolerance – a bad reaction to this type of carbohydrate – pistachios might bother your belly.

Excess consumption of pistachios may also result in several side effects like allergies, weight gain, risk of cancer, kidney stones, digestive problems, and high blood pressure. As a result, eating pistachios in moderation may offer you a variety of health advantages while also avoiding any hazardous side effects.

Pistachios and almonds are especially high in melatonin. As a bonus, pistachios are also high in vitamin B6, which helps convert tryptophan (an essential amino acid) into melatonin.

Benefits Cognitive Health

Pistachios are high in flavonoid antioxidants, such as anthocyanins and flavones. These compounds may help protect against cognitive decline by reducing cellular damage and decreasing inflammation in the brain.

What is the best thing to eat at night before you go to bed? ›

Other foods and drinks that may promote sleep

Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise. Bananas: Banana are a modest source of magnesium.

In short, eating pistachios may help you fall asleep faster and stay asleep longer than if you don't eat them before bedtime. It's most effective to eat pistachios between 6 pm and 9pm each evening to boost melatonin levels.

Pistachios hit the sleep-inducing jackpot, packing in protein, vitamin B6, and magnesium, all of which contribute to better sleep. Refrain from a shell-cracking frenzy, though. "Don't exceed a 1-ounce portion of nuts," London warns. "Anything too high in calories can have the reverse effect of keeping you awake!"

Pistachios are a very nutritious food. They offer several health benefits, especially for the heart, gut, and waistline. Regularly eating pistachios may help improve health and wellbeing. But people should stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 1 oz a day.

A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. Pistachios are a naturally cholesterol-free and sodium-free food that contains 13 grams of fat per serving, the majority of which (11.5 grams) comes from monounsaturated and polyunsaturated fats.

How many pistachios should you eat a day? Pistachios have a rich, buttery flavor that can be addicting. And even though they have health benefits, it's always a good idea not to overdo it. About a handful (1.5 ounces) is a good amount to shoot for each day.

According to Losso, pistachios contain certain phenolics which can reduce the breakdown of tryptophan to toxic compounds so that it is converted to melatonin. The increase in tryptophan has the potential to help with delayed sleep onset, sleep duration and quality.