Do pistachios promote better sleep when consumed at night?

Eating too many close to bedtime might lead to discomfort, said Shruti Bhardwaj, consultant clinical dietician at Narayana Multispeciality Hospital Ahmedabad

Are pistas good to have before you hit the bed? (Source: Freepik)

Social media is a vast reservoir of knowledge, but it is extremely important to verify any new information before trying it out. When we came across a post suggesting that a handful of pista or pistachios can help induce sleep, as it contains a high amount of melatonin or the sleep hormone, we decided to dive deeper and explore more.

Shruti Bhardwaj, consultant clinical dietician at Narayana Multispeciality Hospital Ahmedabad said that pistachios can be a good pre-sleep snack due to their nutrient content. “They contain protein, healthy fats, and fibre, which can help you feel full and satisfied. The amino acid, tryptophan, found in pistachios, can contribute to the production of serotonin and melatonin, aiding sleep,” said Bhardwaj.

Additionally, pistachios contain B vitamins, which play a role in regulating sleep patterns and reducing stress. However, portion control is important, as they are calorie-dense.

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“Eating too many close to bedtime might lead to discomfort. Also, avoid flavoured or salted varieties, as excess sodium could disrupt sleep,” Bhardwaj mentioned.

How much to have?

Imagine a handful, about an ounce (28 grams) – that’s your ballpark, said Zoya Surve, head dietician, Bhatia Hospital Mumbai. “Exceeding this limit might inadvertently usher in extra calories, and that’s not quite what we’re aiming for, especially if you’re watching your waistline,” said Surve.

Experts urge that individual responses vary, so consider your own digestion and any potential allergies. “For better sleep, pair pistachios with a carbohydrate source, like whole-grain crackers, as this can enhance tryptophan’s effects,” said Bhardwaj.

Here’s a rule of thumb: enjoying pistachios before bed every now and then is unlikely to ring alarm bells. “Yet, making it a nightly affair might not be a one-size-fits-all game plan,” Surve added.

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Let’s delve more (Source: Getty Images/Thinkstock)

What else to consider?

Keep in mind that establishing a regular sleep routine, minimising screen time before bed, and creating a relaxing environment is equally crucial for a good night’s sleep. “It’s best to consult with a healthcare professional before making significant changes to your diet,” said Bhardwaj.

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