You may have noticed sleep problems have become common these days. But did you know some nuts can help you sleep better? Yes, you read that right, Pistachios, also known as happy nuts, have a plethora of health benefits. So if you are someone who has trouble sleeping, make pistachios your best friends. When eaten at night, they include various nutrients that may help with sleep quality. We spoke to our expert Dr Rohini Patil, MBBS and Nutritionist, who explained how pistachios promote better sleep.
How Does Pistachios Promote Sleep
Rich in Magnesium
Dr Patil said, “Pistachios are a good source of magnesium, which can help you fall asleep more easily. This is because magnesium helps in muscle relaxation and calming the nervous system.” So instead of popping on magnesium pills, take a handful of pistachios.
Dr Patil added, “These nuts contain melatonin, a hormone that regulates sleep-wake cycles. Pistachios have the highest amount of melatonin among nuts. Consuming melatonin-rich foods like pistachios in the evening can promote better sleep.” According to the Multidisciplinary Digital Publishing Institute (MDPI), for every 100 grams of pistachios (which is about 3.5 ounces), there are about 23 milligrams of melatonin. This is quite a lot compared to even melatonin pills, which usually have much less, between 0.1-10 milligrams in one dose.
Stabilises Blood Sugar
Dr Patil said, “Pistachios provide a combination of healthy fats, protein, and fibre, which can help stabilise blood sugar levels throughout the night, preventing nighttime awakenings.” Also, it can help reduce the risk of diabetes-related disease in the arteries.
Protein Sustains Sleep
Dr Patil noted, “The protein in pistachios is digested slowly, providing a steady release of energy. This helps you stay asleep and prevent you from waking up hungry.”
Fibre for Digestion
Pistachios contain dietary fibre, which helps in supporting healthy digestion. Dr Patil added, “A healthy digestion helps prevent discomfort or digestive issues that might disturb your sleep.”
Pistachios contain monounsaturated and polyunsaturated fats that can contribute to overall heart health and provide sustained energy during sleep.
Pistachios are a source of vitamin B6, which helps in the production of serotonin and melatonin. This helps in promoting relaxation and sleep. It also maintains a healthy nervous system and keeps your energy levels in check.
Amino Acid Tryptophan
Dr Patil said, “Pistachios also contain the amino acid tryptophan, which helps in the production of two important things for sleep: serotonin and melatonin. These components are important for sleep regulation.”
Instead of eating junk foods, you can consume pistachios and curb your cravings. Dr Patil added, “This mindful snacking helps you take care of your health and eventually healthy sleep. Eating a handful of pistachios can make you feel full and content, which can help you relax and have a comfortable sleep.”
Dr Patil concluded, “It's vital to keep in mind that everyone reacts differently to food, so consuming only those meals is unlikely to ensure improved sleep. Despite these possible advantages, it's still important to take pistachios in moderation because they are high in calories. Any meal consumed in significant quantities before night, especially pistachios, might cause discomfort and perhaps interfere with sleep.”
[Disclaimer: The information provided in this article is based on a study and is shared by a registered healthcare professional. Hence, we advise you to consult your expert for a dietary plan tailored to your needs, especially if you are dealing with any health condition.]