Almonds

According to Healthline, almonds contain magnesium and a small amount of melatonin. Magnesium is involved in many bodily processes, including nerve function regulation and muscle relaxation. This can enhance sleep quality, particularly for those experiencing insomnia.

Almonds are also rich in protein and unsaturated fats, providing a feeling of fullness without causing a rapid spike in blood sugar when consumed in moderation.

Walnuts

According to Times of India, walnuts are a natural source of melatonin, a hormone crucial for regulating the sleep-wake cycle. They also provide omega-3 fatty acids and various other health-benefiting compounds.

Pistachios

Beyond their high natural melatonin content, pistachios offer protein, fiber, and unsaturated fats. These nutrients help maintain satiety and provide stable energy.

Pistachios can be a suitable evening snack. However, individuals managing their weight should consume them in appropriate portions due to their relatively high calorie count.

Pumpkin Seeds

According to Verywell Health, pumpkin seeds are rich in magnesium, zinc, and tryptophan. Tryptophan is an amino acid the body uses to produce serotonin, which subsequently converts into melatonin—a hormone that regulates sleep. Furthermore, magnesium supports nervous system function and muscle relaxation.

By Bao Bao (Compiled)

Photos by Bao Bao, Mai Cat