In the pursuit of a restful night, many have turned to lavender sprays, calming music, and sleep masks. But recent studies point to an unexpected and affordable sleep aid that costs just 90p – pistachios.
These nuts are gaining attention for their potentially high ‘melatonin’ content, a hormone crucial for regulating sleep. A 2014 study revealed that a 100-gram serving of pistachios may contain about 23mg of melatonin – considerably more than what’s found in typical drug-based melatonin supplements.
However, various experts, including those at Healthline, call for further research on the subject due to uncertainties over the testing methods previously used. “While your body naturally produces melatonin, it can also be found in supplements and foods,” nutrition specialists at the site advise.
“Although more research is needed on exactly how much melatonin is found in pistachios, many other food sources, including nuts, grains, and mushrooms, can help boost your intake naturally.”
Apart from pistachios, Rosey Davidson, a sleep consultant and author at Just Chill Baby Sleep, previously advised against consuming certain foods too close to bedtime. She told the Mirror that spicy meals such as curries and foods high in fat could lead to indigestion, which may, in turn, interfere with sleep quality.
At the time, she said: “Food plays an important role in how well we sleep, as it can influence our hormones and digestion. Foods rich in tryptophan, magnesium, or melatonin can promote relaxation and better sleep.
“For example, carbohydrates can help tryptophan reach the brain, supporting the production of serotonin and melatonin, which help us to fall asleep. A well-balanced evening meal containing protein, healthy fats, and carbohydrates can also stabilise blood sugar levels, reducing the likelihood of waking during the night.
“However, some foods should be avoided in the evening. Spicy foods can cause heartburn and discomfort, which may disrupt sleep […] High-fat or greasy meals may cause indigestion, making it harder to fall asleep, while consuming too much sugar or caffeine close to bedtime can overstimulate the body and delay sleep onset.”
Rosey’s advice is supported by research, including a 2011 study that found eating soybeans made good sleep ‘2.5 times more likely’, while noting adverse effects from foods like papaya and spicy dishes.
Further findings from 2016 showed that adults’ sleep suffered when their diet was heavy in saturated fats, sugars, and low in fibre, leading to lighter, less restorative sleep with more interruptions. Caffeinated beverages, like coffee, and alcohol intake have been previously linked with worsened sleep quality too.
Rosey went on: “Sugary snacks can lead to blood sugar spikes and crashes, potentially causing night [awakenings], while heavy protein meals can slow digestion and result in more restless sleep.
“…[However] other foods that may improve sleep include cherries, which are naturally high in melatonin, and bananas, which contain magnesium, potassium, and tryptophan to relax muscles and nerves. Oats are another great choice, as they are rich in melatonin and complex carbohydrates, aiding serotonin production.
“Nuts, such as almonds and walnuts, are packed with magnesium and melatonin, while turkey is an excellent source of tryptophan. Chamomile tea is also worth mentioning, as it contains apigenin, an antioxidant that may reduce insomnia and promote relaxation.”
Individuals can buy pistachios at various UK supermarkets including Tesco which offers a 50g pack for £1, Sainsbury’s with a 35g pack for 90p and Morrisons with 175g for £2.