Are you tired of tossing and turning all night, struggling to get a good night’s sleep?
Well, it turns out that a simple snack before bedtime could be the solution you’ve been searching for.
Brazil nuts, packed with the nutrient selenium, have been linked to improved sleep quality and duration. But is there any truth to this claim?
In this article, we’ll explore the science behind the relationship between Brazil nuts and sleep, as well as other nuts that may help you catch some Z’s.
So grab a handful of nuts and read on to find out if they really can make you sleepy.
Do Brazil Nuts Make You Sleepy
Brazil nuts are one of the best natural sources of selenium, a mineral that has been linked to improved sleep quality and duration. Selenium is involved in the production of thyroid hormone, which can affect sleep patterns if imbalanced.
A study found that people who only slept 5-6 hours a day had lower intakes of selenium compared to those who slept 7-8 hours a day. Just three Brazil nuts a day provide 100% of the recommended dietary intake of selenium.
But selenium isn’t the only nutrient in nuts that can help you sleep. Magnesium, found in nuts and green leafy vegetables, has been shown to improve insomnia in clinical trials, especially among older people. Almonds, in particular, contain high amounts of both melatonin and magnesium, making them a great choice for a pre-bedtime snack.
The Science Behind Brazil Nuts And Sleep
Brazil nuts are packed with beneficial nutrients and minerals, including selenium, which has been linked to better sleep quality and duration. Selenium is an essential trace mineral that plays a vital role in the production of thyroid hormone. Thyroid hormone is responsible for regulating metabolism and body temperature, which can affect sleep patterns if imbalanced.
A study conducted on the diets and sleep patterns of over 4,500 adults found that greater consumption of selenium-rich foods, such as Brazil nuts, was linked to satisfying and unbroken sleep patterns. The study also found that people who only slept 5-6 hours a day had lower intakes of selenium compared to those who slept 7-8 hours a day.
In addition to selenium, nuts like Brazil nuts and almonds are also rich in magnesium, a mineral that has been shown to improve insomnia in clinical trials, especially among older people. Magnesium helps relax muscles and calm the nervous system, making it easier to fall asleep and stay asleep.
The Role Of Selenium In Sleep
Selenium plays an important role in regulating sleep patterns by supporting the production of thyroid hormone. A diet low in selenium may increase the risk of sleep problems, as observed in a study that found a link between low selenium intake and difficulty falling asleep.
Consuming enough selenium has been associated with a lower risk of having trouble falling asleep, making Brazil nuts a convenient and delicious way to boost your selenium intake. In fact, just three Brazil nuts a day provide the recommended daily intake of this essential mineral.
Selenium is also a powerful antioxidant that can help reduce inflammation and support overall health. Observational studies have linked selenium with a wide range of health benefits, including improved immune function and reduced risk of chronic diseases such as cancer and heart disease.
While more research is needed to fully understand the relationship between selenium and sleep, incorporating Brazil nuts into your diet can be a simple and tasty way to support healthy sleep patterns and overall well-being.
Other Nutrients In Brazil Nuts That Promote Sleep
Aside from selenium, Brazil nuts also contain other nutrients that can promote sleep. One of these is magnesium, which has been shown in clinical trials to help improve insomnia, especially among older people. Magnesium is also found in other nuts and seeds, as well as green leafy vegetables.
Brazil nuts are also rich in copper, zinc, vitamins E and B vitamins including niacin, folate, thiamin, and riboflavin. These nutrients have various health benefits that can contribute to better sleep quality and duration. For instance, vitamin B6 is involved in the production of serotonin, a neurotransmitter that regulates mood and sleep.
Studies On The Effect Of Brazil Nuts On Sleep Quality And Duration
Several studies have investigated the potential benefits of Brazil nuts on sleep quality and duration. One observational study found that people who consumed higher amounts of selenium had better sleep quality compared to those with lower intakes. Another study found that supplementing with selenium improved sleep quality in patients with rheumatoid arthritis, a condition associated with poor sleep.
In addition to selenium, Brazil nuts also contain potassium, which has been linked to better sleep in several studies. A study of over 4,500 adults found that greater consumption of potassium was associated with less daytime sleepiness and better sleep quality.
Furthermore, Brazil nuts are a good source of healthy fats, which have been shown to promote better sleep. A study found that a diet high in polyunsaturated fatty acids (PUFAs) improved sleep quality and reduced the time it took to fall asleep. Brazil nuts are one of the richest sources of PUFAs among nuts.
Other Nuts That May Help You Sleep Better
While Brazil nuts are an excellent source of selenium and magnesium, there are other nuts that can also help you sleep better.
Almonds, for example, contain high levels of magnesium and melatonin, a hormone that regulates sleep-wake cycles. A study found that consuming almonds improved sleep quality and duration in adults with insomnia. Walnuts are another good option, as they are rich in both melatonin and tryptophan, an amino acid that promotes relaxation and sleepiness.
Cashews are also a good source of magnesium, which can help calm the nervous system and promote relaxation. Additionally, they contain tryptophan and zinc, which is important for the production of melatonin. Pistachios are another nut that may improve sleep quality, as they contain high levels of vitamin B6, a nutrient that helps regulate melatonin production.
How To Incorporate Nuts Into Your Bedtime Routine
If you’re looking to incorporate nuts into your bedtime routine, there are a few easy ways to do so.
Firstly, try snacking on a handful of Brazil nuts before bed. These nuts are a great source of selenium and can help improve sleep quality and duration. Just three Brazil nuts a day provide 100% of the recommended dietary intake of selenium.
Another great option is almonds, which are high in both melatonin and magnesium. Melatonin is a hormone that helps regulate sleep, while magnesium has been shown to improve insomnia in clinical trials. You can snack on raw almonds or add them to a trail mix with other nuts and dried fruits.
If you prefer something warm before bed, try making a cup of warm almond milk. Simply heat up almond milk on the stove and add a touch of honey for sweetness. This warm and comforting drink will not only help you relax before bed but also provide you with the sleep-promoting benefits of almonds.
Overall, incorporating nuts into your bedtime routine is an easy and delicious way to improve sleep quality and duration. Try snacking on Brazil nuts or almonds or making a warm cup of almond milk before bed to reap the benefits of these sleep-promoting nutrients.