The Role of Peanuts and Tree Nuts in Improving Diet and Sleep Quality: A Pilot Study and Literature Review

Abstract

Background: Peanuts and tree nuts are nutrient-dense foods associated with improved diet quality and reduced chronic disease risk. Diet quality and sleep are interrelated, but the relationship between nut consumption and sleep quality remains understudied, particularly among young adults. Objective: This study examined peanut and tree nut consumption, diet quality, and sleep quality in undergraduate students. Existing clinical trials on nut intake and sleep outcomes in healthy adults were reviewed. Methods: A pilot study recruited 46 undergraduates to complete three 24 h dietary recalls and self-report sleep quality. Recall days were categorized as containing nuts or no nuts. Diet quality was assessed using the Healthy Eating Index-2020 (HEI). A literature search of PubMed identified human clinical trials testing nut intake with sleep-related outcomes. Results: Sixteen percent of the 139 recall days contained nuts. Mean HEI scores were greater on days that contained nuts (64.9 ± 2.3) versus nut-free days (45.4 ± 1.1; p < 0.0001). Scores for total fruit, whole fruit, total protein, sea and plant protein, sodium, and refined grains were greater on nut-containing days (p < 0.05 for all). Participants reported better sleep on days following nut consumption (p = 0.04). From the literature search, four randomized controlled trials (RCTs) were identified with results varying by nut type, dosage, timing, and participants. Conclusions: The positive association observed in this pilot study between nut intake and improved diet quality, along with a modest link to better sleep quality, suggests that incorporating nuts regularly into the diet may help enhance overall dietary habits and contribute to improved sleep. The present trials suggest nut intake may improve sleep quality, but significant heterogeneity highlights the need for RCTs with objective sleep outcomes.