Late-Night Crunch: My Go-To Anti-Inflammatory Walnut Snack for Better Sleep

Intro:

Struggling to wind down at night—even after doing all the right things? I’ve been there. And recently, I stumbled across something surprisingly simple that might just be the missing piece: a handful of spiced walnuts.

Inspired by research-backed advice from registered dietitians, this easy late-night snack packs a serious punch—loaded with omega-3s, antioxidants, magnesium, and even natural melatonin. And the best part? It’s crunchy, satisfying, and crazy easy to make. Let me show you how to turn humble walnuts into a delicious, functional snack that works overtime while you sleep.

Why Walnuts Work: The Science Behind the Snack

Here’s the breakdown of why this snack earns a permanent spot in my pantry:

Omega-3 Power: Walnuts are the only tree nut with a solid dose of ALA, a plant-based omega-3 that helps combat inflammation.
Antioxidant Boost: Polyphenols from the walnuts, cinnamon, and ginger fight oxidative stress—key to better brain and heart health.
Magnesium Magic: One ounce = 45 mg of magnesium, which can help relax the body and lower inflammatory markers.
Fiber Factor: With 2g of fiber per ¼-cup, these walnuts help feed your gut microbiome, which plays a huge role in inflammation.
Natural Melatonin: Yup, walnuts naturally contain this sleep hormone to help you fall asleep faster and stay asleep longer.

Cooking with Dubbs Recipe: Anti-Inflammatory Spiced Walnuts

A Pinterest-style recipe card titled “Cooking with Dubbs – Spiced Roasted Walnuts.” The card is divided into two columns. On the left, under the heading “Ingredients,” it lists: 2 cups walnut halves, 1 tablespoon extra-virgin olive oil, 1 tablespoon maple syrup, ½ teaspoon ground cinnamon, and ¼ teaspoon ground ginger. On the right, under “Directions,” it provides step-by-step instructions for preparing the snack, including mixing the ingredients, spreading on a baking sheet, and roasting at 300°F. At the bottom left is a cartoon image of a Black chef with glasses and a white chef’s hat making an “OK” hand gesture, adding a playful branded touch. The background is cream-colored with brown accents for a warm, wellness-oriented aesthetic.

Ingredients:

2 cups raw walnut halves
1 tablespoon olive oil (or avocado oil)
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon cayenne pepper (optional for a kick)
1 tablespoon maple syrup or honey (optional for touch of natural sweetness)
¼ teaspoon sea salt

Instructions:

Preheat your oven to 300°F (150°C).
In a mixing bowl, toss walnuts with oil, cinnamon, ginger, cayenne, and maple syrup/honey (if using) until evenly coated.
Spread the walnuts on a parchment-lined baking sheet in a single layer.
Roast for 20–25 minutes, stirring halfway through. Keep an eye on them—they go from golden to burnt fast.
Remove from oven and immediately sprinkle with sea salt. Let cool completely.
Store in an airtight container for up to 1 week (but trust me—they’ll be gone before then).

Serving Suggestions:

Enjoy a small handful 30–60 minutes before bed.
Pair with chamomile or ginger tea for added nighttime calm.
Sprinkle over yogurt or oatmeal for a gut-healthy bonus earlier in the day.

The Dubbs Takeaway:

You don’t need to overhaul your life to sleep better and lower inflammation—just start with your snack game. These roasted spiced walnuts are flavorful, functional, and proven to support better rest. Add them to your bedtime ritual and let the magic happen.

Read the original article on EATINGWELL https://www.eatingwell.com/best-late-night-snack-to-reduce-inflammation-11732245