Health and nutrition experts and influencers are raving about the benefits of protein for various aspects of health and fitness, including better sleep.
The idea is that protein helps promote satiety and may influence the production of sleep hormones, which may help you sleep through the night.[1][2]
But, is there any evidence to support the protein-sleep-trend?
We’re breaking down the facts behind the potential benefits of protein for sleep, and (spoiler alert) why more research is needed.
The Potential Connection Between Protein and Sleep
Protein is definitely having its macro-moment, with health, nutrition, and fitness experts touting the benefits of a high-protein, high-fiber diet for supporting metabolic function, optimal body composition, muscle maintenance, hormonal health, satiety, and an easier perimenopause and menopause.
Although there is solid research to support many of these benefits, the connection between protein intake and sleep is possible but less established.
Here’s what we know.
As mentioned above, the idea behind protein supporting sleep comes from its effects on promoting metabolic function and satiety,[3] which should help you sleep more soundly.
The amino acid tryptophan, found in protein, is also a precursor to melatonin, the body’s master sleep hormone, as well as serotonin, the “feel good” hormone associated with calmness and emotional well-being.[4]
Many people also report better sleep when increasing their protein intake, which, although anecdotal, has fed into the more protein equals better sleep narrative.
While the protein-sleep theory is based on some evidence, studies demonstrating the direct effect of protein consumption on sleep are mixed.
So, What do the Studies Say About Protein and Sleep?
Research on the direct effects of increased protein consumption and sleep is limited, with mixed results.
For example, although we’re often told that tryptophan-rich proteins, such as poultry, can help you sleep, a 2024 study from the European Journal of Clinical Nutrition found that processed red meat and poultry were associated with worse sleep quality.[5]
Granted, processed protein isn’t as healthful as unprocessed, and some food additives in processed meats may negatively impact sleep, but the results are surprising.
Researchers from the same study also found that consumption of dairy and fish protein made no difference to sleep quality.
A 2023 review of several studies concluded that increased protein consumption has little influence on sleep outcomes. However, the researchers recognized the limitations of the available studies and suggested that more robust trials are needed before drawing conclusions.[6]
So, is there any research suggesting protein helps with sleep? Yes, which is partly why the trend continues.
As mentioned previously, we know the amino acid tryptophan is essential for the production of melatonin, without which, sleep quality will suffer.
A 2022 small study from Singapore showed that increased dietary intake of tryptophan from protein, particularly plant protein, was associated with better sleep duration and quality.[7]
Another study found that adults consuming a high-protein, high-fiber diet experienced improvements in sleep duration.[8]
A 2016 study found that eating more protein while dieting may improve sleep in overweight and obese adults.[9]
We also know that protein is satiating, and people generally sleep better when they’ve eaten a balanced meal of protein, fat, and carbs versus a meal without protein.
Many functional medicine doctors also promote the idea that eating more protein helps you feel full, signaling the brain that you are safe, allowing the body to remain in relax and digest mode versus fight or flight (stress).
However, the evidence supporting this is also mixed and limited.
Ultimately, more high-quality, high-powered studies are needed to understand the potential link between protein consumption and sleep patterns.
Want to Try Protein for Better Sleep? Here’s How
Although the evidence supporting the protein-sleep link is mixed, many people swear by it for helping them fall asleep faster and avoid night waking.
Plus, since getting enough protein is essential for good health, adding a little extra for sleep can’t hurt, provided you don’t go overboard.
How much extra? No one really knows. So it’s likely best to stick with the recommended daily amount (0.36 grams per pound of body weight)[10], or the amount suggested by your healthcare practitioner.
What about timing? That’s a mystery too.
Some experts say timing doesn’t matter so long as you hit your protein targets and include some protein at your evening meal.
Others recommend having a small, protein-rich snack, like a protein shake or a handful of nuts, before bed to support satiety.
If you’re otherwise healthy, you can experiment to see what works best.
If having a small snack before bed helps and doesn’t create any unwanted side effects, like weight gain or feeling too full to sleep, then keep it up!
Biochem offers grass-fed whey and organic, sustainably-sourced vegan protein powders you can use to create a healthy, protein-rich shake before bed.
For before-bed protein, consider sticking with vanilla or unflavored, as chocolate contains small amounts of naturally occurring caffeine.
If you feel better not eating before bed or if you’re intermittent fasting, talk to your healthcare practitioner about increasing your protein intake during the day.
You may also want to experiment with the type of protein you consume, as some studies suggested plant protein may provide greater sleep benefits than animal-based protein.
That said, many people swear by a warm glass of milk before bed (great for mixing in whey protein), so again, experimentation is key.
Related reading: 5 Warm Protein Shake Ideas & Recipes
Looking for More Protein-Centric Health and Fitness Tips?
At Biochem, we’re committed to helping power your health and fitness journey with clean protein powders, sports nutrition supplements, protein-centric recipes, and health and wellness articles.
For more protein-centric tips, information, and recipes, check out the following:
- 3 Maternity Protein Shake Recipes for Energy, Strength, & Nutrition
- A Beginner’s Guide To Protein Cycling
- How To Read A Protein Powder Nutrition Label
- How to Make Your Own Vegan Protein Bars + Recipes
- The Role of Protein in Hormonal Health
References:
- “Roles of circadian rhythmicity and sleep in human glucose regulation”. Endocr Rev.
- “Tryptophan: The Molecular Key to Unlocking Superior Sleep, Mood Enhancement and Athletic Recovery”. Journal of Education Health and Sport.
- “Roles of circadian rhythmicity and sleep in human glucose regulation”. Endocr Rev.
- “Tryptophan: The Molecular Key to Unlocking Superior Sleep, Mood Enhancement and Athletic Recovery”. Journal of Education Health and Sport.
- “Protein intake and its association with sleep quality: results from 3 prospective cohort studies”. Eur J Clin Nutr.
- “Protein intake and its effect on sleep outcomes: a systematic review and meta-analysis of randomized controlled trials.” Nutrition Reviews.
- “Association Between Dietary Protein Intake and Sleep Quality in Middle-Aged and Older Adults in Singapore”. Frontiers in Nutrition.
- “Relationship Among Macronutrients, Dietary Components, and Objective Sleep Variables Measured by Smartphone Apps: Real-World Cross-Sectional Study”. Journal of Medical Internet Research.
- “Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials”. American Journal of Clinical Nutrition.
- “How much protein do you need every day?” Harvard Health Publishing, Harvard Medical School.