When it comes to getting a good night’s sleep, most people focus on bedtime routines and screen habits. But what you eat in the evening can also play a major role. Specifically, the debate over whether carbohydrates or protein is better for promoting restful sleep has gained attention from researchers and wellness experts alike. While both nutrients play unique roles in sleep regulation, understanding how they affect the body can help you make better choices before bedtime.
Carbohydrates are often seen as the sleep-friendly option, and there’s science to back that up. Eating complex carbs can help your body produce more serotonin, a neurotransmitter that is converted into melatonin, the hormone that regulates your sleep-wake cycle. According to a study published in The American Journal of Clinical Nutrition, people who consumed a high-glycemic-index meal four hours before bedtime fell asleep faster than those who ate a low-glycemic-index meal. The rise in insulin from carb consumption helps tryptophan, a precursor to serotonin cross the blood-brain barrier more easily, facilitating melatonin production and sleep onset.
On the other hand, protein is critical for repairing tissue and building muscle, but its role in sleep is more nuanced. High-protein meals can increase alertness because they contain amino acids like tyrosine, which promotes the production of dopamine and norepinephrine both stimulating neurotransmitters. However, not all proteins are created equal. Some protein-rich foods, like turkey, dairy, and eggs, contain tryptophan, which may help promote sleep. A study in Nutrients found that diets rich in tryptophan-containing proteins were associated with improved sleep efficiency and longer sleep duration.
Timing also plays a key role in how carbs and protein affect your sleep. Eating a carb-heavy meal too close to bedtime can cause a spike in blood sugar followed by a crash, which may disrupt sleep. Likewise, consuming large amounts of protein right before bed may lead to digestive discomfort and restlessness. Experts generally recommend a light, balanced snack that includes both complex carbs and a small amount of protein about an hour before bed. Examples include a slice of whole-grain toast with almond butter or oatmeal with a splash of milk.
Ultimately, the best approach may be to combine both carbs and protein in the right proportions and timing. Carbohydrates can help deliver tryptophan to the brain, while protein provides the raw material for neurotransmitter production. Together, they create a biochemical environment that supports better sleep quality and duration.
So, is one better than the other? It depends on the context. For faster sleep onset, carbs may have the edge. For sleep quality and hormonal balance, protein plays a supporting role. Choosing whole, minimally processed foods and experimenting with timing can help you discover what works best for your body.
Sources:
The American Journal of Clinical Nutrition – High-Glycemic Meals and Sleep Latency
Nutrients – Tryptophan-Rich Protein Intake and Sleep Quality
National Sleep Foundation – Sleep and Nutrition Guidelines
Harvard Health Publishing – Foods That Help or Harm Sleep
Disclaimer: This content is for informational purposes only and is not intended to replace professional medical or dietary advice. Always consult your healthcare provider or a registered dietitian before making changes to your diet, especially if you have underlying health conditions.