Can Protein Help with Sleep? Exploring the Connection

In the trials and tribulations of achieving a good night of sleep, many of us will turn to the classic: counting sheep. But, according to some studies, adding them to your plate might be more effective.

Specifically, a high-protein diet may lend itself to a deeper sleep.

That said, the verdict is still mixed on whether increasing protein intake improves sleep quality. Some studies even suggest it could have the opposite effect, potentially disrupting sleep instead.

Let’s explore and uncover the truth behind consuming protein for sleep.

The Connection Between Protein and Sleep

In a 2023 study, researchers found that a high-protein diet improved the sleep of mice and flies.

For the experiment, researchers at Harvard University examined the impact of 3,400 genes on sleep patterns in fruit flies. Using groups of eight flies at a time, they individually deactivated each gene, resulting in a total of 27,200 genetically modified flies.

The flies were then given platforms to sleep on — each one atop a speaker that emitted varying levels of vibrations.

For flies with one or two sleep genes silenced, 85% awoke from low-level vibrations. One such gene increases the production of CCHa1, which regulates the circadian rhythm. That said, it was also found that the body may produce CCHa1 when exposed to protein in the gut.

To support these findings, researchers fed half the flies a high-protein diet. Only half the flies on a high-protein diet responded to vibrations compared to those on a regular diet, supporting the idea that a high-protein diet may lead to a deeper sleep and a reduced chance of waking up throughout the night. A similar study with mice yielded similar findings.

What’s more, protein may trigger the production of key hormones that support sleep. These include:

• Serotonin – Serotonin can naturally boost your mood, and it also influences the brain's sleep-wake cycle by regulating melatonin production. During the day, serotonin levels are higher, promoting wakefulness. As daylight decreases, serotonin helps regulate melatonin, a hormone that signals to the body that it’s time to prepare for sleep. Foods rich in tryptophan can help promote serotonin regulation. Tryptophan is largely found in high protein foods like salmon, poultry, eggs, milk and soy products.
• Melatonin – Melatonin is another hormone that can regulate the body’s sleep-wake cycle and promote sleep. In the evening, melatonin levels rise, preparing your body for sleep. Tryptophan is also a precursor to melatonin, meaning eating high-protein foods may support better sleep quality.

Additionally, a 2022 study that involved middle-aged and older adults in Singapore found that increased dietary tryptophan improved sleep duration, particularly if the tryptophan came from plant-based dietary protein sources — including vegetables, fruits, grains, legumes, and nuts and seeds — compared to animal protein sources such as red meat, poultry, fish and seafood, dairy and eggs.

A survey published in The European Journal of Clinical Nutrition found similar results: Plant proteins may improve quality of sleep, while animal proteins may impair sleep.

How was this discovered?

Researchers examined data from 83,338 women and 14,796 men across three separate cohorts. They evaluated dietary intake using a validated food-frequency questionnaire that covered over 130 food items. Participants reported their consumption frequency for each food item, ranging from “never or less than once per month” to “more than six times per day,” based on standard U.S. portion sizes.

The study then analyzed protein consumption, categorizing it into total animal, dairy and plant-based proteins as percentages of overall energy intake.

To assess sleep quality, participants completed the Pittsburgh Sleep Quality Index (or a similar survey) at one point during the study. This assessment included:

• Measures of sleep duration
• Sleep latency (time taken to fall asleep)
• Sleep efficiency (ratio of total sleep time to time spent in bed)
• Sleep disturbances
• Perceived sleep quality
• Use of sleep medicines
• Daytime dysfunction resulting from sleep issues

In the women who were observed, those who ate higher amounts of plant proteins reported a better sleep. Similar results were not observed within the male population.

Further, they found that eating higher amounts of processed red meat and poultry led to poorer sleep. In one group, dairy protein was found to improve sleep quality; however this was not observed in the other groups; fish consumption, on the other hand, showed no effects on sleep quality.

Thus, the findings suggest that the typeof protein for sleep consumed may have a greater impact on sleep quality than the quantity of protein intake.

Understanding Protein Types

Protein sources can be categorized into animal-based and plant-based sources, each with unique effects on sleep. Animal-based proteins, such as those from meat, dairy and eggs, contain essential amino acids that are directly involved in the synthesis of neurotransmitters like serotonin and melatonin. These neurotransmitters play a crucial role in regulating sleep-wake cycles and overall sleep quality.

For instance, tryptophan, an amino acid prevalent in turkey and dairy products, is a precursor to serotonin and melatonin, both of which are vital for inducing sleep and maintaining healthy sleep patterns.

On the other hand, plant-based proteins, found in foods like legumes, nuts and seeds, also offer valuable nutrients but can differ in their impact on sleep. While they may not always provide the same levels of tryptophan or other sleep-regulating amino acids as animal-based proteins, they offer other benefits, such as antioxidants and fiber, which can contribute to overall well-being and potentially improve sleep indirectly — sometimes, apparently, better than animal proteins.

INVIGOR8 Shakes: Your Protein Source for Better Sleep

While more research is needed to understand the full effects of protein on sleep, it’s believed that protein-rich foods high in tryptophan may help regulate the sleep-wake cycle and support quality sleep. At the same time, plant-based proteins — like nuts and seeds — may provide even greater sleep benefits than animal-based proteins. To get a full look at the power of protein, find our other blogs on the endless benefits of protein consumption, from protein and satiety to protein and heart health.

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Packed with whey protein and eight nutritional complexes, a protein shake made with our premium whey protein powder can help aid weight loss, enhance lean muscle mass and even support a quality night of rest.

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Sources:

1. New Scientist. The key to deeper sleep might be a high-protein diet
2. Science. Want to sleep better? Bulk up on protein, animal study suggests
3. Medical News Today. How to boost serotonin and improve mood
4. Medical News Today. Opting for animal vs plant protein may affect sleep quality differently