Struggling to fall asleep at night despite optimizing your nightly wind-down routine? There may be another factor that’s making it challenging to get the recommended seven to nine hours of good-quality sleep: inflammation. While addressing inflammation may not be as easy as avoiding screens too close to bedtime, small changes in your diet may help. For example, choosing a late-night snack like these spiced roasted walnuts may help you tackle inflammation while also supporting better shut-eye.

“When it comes to sleep and inflammation, it’s a two-way street,” says Karman Meyer, RDN, LDN, RYT. She adds that sleep deprivation is associated with an increase in inflammatory markers, including C-reactive protein and cytokines, yet having inflammation can interfere with your ability to fall and stay asleep. The good news? You don’t have to stay stuck in this cycle forever. Meyer points out that small lifestyle changes, like adding more anti-inflammatory foods to your diet, can help. Read on to learn why our experts recommended a handful of spiced walnuts as the best late-night snack to help reduce inflammation.

What Makes Spiced Walnuts Great for Inflammation?

Omega-3S

Omega-3s are essential fatty acids known for their anti-inflammatory superpowers, helping to restore balance between the production of pro-inflammatory and anti-inflammatory molecules in the body. Walnuts contain alpha-linolenic acid (ALA), a type of omega-3 found in nuts and other plant oils. In fact, walnuts are the only tree nut that’s an excellent source of ALA, containing 2,500 milligrams of ALA per 1-ounce serving.

Antioxidants

Polyphenols are nutrients found in plants that have antioxidant effects and help protect against chronic inflammation—and this snack is loaded with them. Walnuts are rich in polyphenols, which research suggests may contribute to walnuts’ protective effects on brain and heart health.

This snack also contains cinnamon and ginger, spices that also offer antioxidant benefits. While spices may seem a small part of your overall diet, regularly adding them to meals may help reduce inflammation. Umo Callins, M.S., RD, CSSD, LD, CPTexplains that cinnamon is rich in specific polyphenols that have been shown to lower markers of inflammation. She adds that ginger also contains potent anti-inflammatory compounds, including gingerol, shogaol and zingerone.

Fiber

Falling short of your daily fiber target? This snack can help! Each ¼-cup serving provides 2 grams of dietary fiber. In addition to being linked with heart health, fiber supports a thriving microbiome. While research on gut health continues to evolve, studies show that gut health plays a critical role in managing inflammation. What’s more, one study found that walnuts’ unique combination of fiber and polyphenols promotes the formation of anti-inflammatory compounds that help reduce inflammation in and outside the gut.

Magnesium

If you’ve struggled with sleep, you’ve likely already come across the potential benefits of magnesium. While a supplement is one option, eating more magnesium-rich foods, like walnuts, may also help you catch more zzz’s. “Walnuts are a good source, with 45 mg of magnesium per 1-ounce serving,” says Meyer. Besides better sleep, magnesium may also be anti-inflammatory. Meyer notes that one review found sufficient magnesium intake was linked with reduced inflammatory markers, including C-reactive protein.

Melatonin

Another benefit of walnuts before bed is that they’re a source of melatonin, a hormone that helps your body prepare for sleep. While more research is needed, one study found that folks who snacked on one serving of walnuts daily for eight weeks fell asleep faster and stayed asleep longer compared to those who didn’t consume walnuts.

What to Look For in an Anti-Inflammatory Bedtime Snack

Hungry at bedtime? It’s OK to reach for a snack. “Sometimes, we may need a bedtime snack! If there’s a four- to five-hour stretch between dinner and bedtime, or if dinner didn’t have a good balance of protein, fiber and fat to keep you satiated, then a snack before heading to bed may be a good idea,” says Meyer. The key is choosing a snack that’s both nutritious and won’t get in the way of a good night’s rest. Here’s what to look for.

• Provides the Power Trio: “Enjoy a small snack that contains protein, fat and complex carbohydrates (aka fiber). This powerful trio can help prevent blood sugar spikes and should keep you from waking up hungry in the middle of the night,” says Meyer.
• Minimal Added Sugars: Snacking on food with natural sugars like fruit is fine, but you’ll want to avoid sweet treats like candy, cookies or ice cream before bed. For starters, research has found that excess sugar intake is associated with higher levels of inflammation. All that sugar too close to bedtime may also impact your sleep. “Avoiding sugar before bed will help to avoid any spikes or drops in blood sugar throughout the night, which can disrupt sleep,” says Caitlin Ogletree, M.S., RD.
• Filled with Fiber: When possible, reach for snacks that provide at least 3 grams of fiber per serving. That fiber is multipurpose: it slows down digestion to keep you full longer and helps stabilize blood sugar levels, an important factor for keeping inflammation at bay.
• Contains Antioxidants: There’s no denying that these naturally occurring plant compounds do your body good. Luckily, they’re found in a wide variety of foods, including fruits, vegetables, legumes, whole grains, teas and more.

The Bottom Line

When it comes to getting a better night’s rest, chronic inflammation may be getting in the way. The relationship between inflammation and sleep is often a catch-22 since not getting enough sleep can increase inflammation, yet having inflammation can make getting adequate sleep challenging. Luckily, eating more anti-inflammatory food may help, and our spiced roasted walnuts recipe is an excellent—and satisfying—option. This crunchy snack is packed with anti-inflammatory compounds and offers magnesium and melatonin to help you score more restful sleep.