Almonds contain tryptophan, melatonin, and magnesium, all of which have been associated with better sleep. Tryptophan is the essential amino acid responsible for why you feel drowsy after a good turkey dinner. It’s abundantly available in turkey and almonds. But there’s an unexpected way in which tryptophan works to stimulate drowsiness: it is involved in the creation of serotonin, the hormone that influences your mood and sleep, among other things. There is, however, some debate on just how much tryptophan you’ll need to happily drift off to sleep.
Even so, you probably already know that melatonin plays a key function when it comes to your sleep and wake cycles. Your melatonin levels increase in response to darkness and put you in prime condition for sleep, and although your body produces melatonin on its own, sometimes you can help the process along by adding foods that contain the stuff.
The effects of magnesium on sleep are multi-pronged. The mineral reduces your stress hormone cortisol, promotes the production of melatonin, and plays a role in regulating gamma-aminobutyric acid (GABA), the neurotransmitter involved in calming the nervous system. Additionally, it is thought to promote muscle relaxation by inhibiting a neurotransmitter called the N-methyl-D-aspartate receptor. In addition to sleep-inducing nutrients, almonds are a good source of healthy fats, fiber, and protein.