Protein may improve sleep quality and stabilize blood sugar

A nutritional therapist suggests that eating more protein may help improve sleep quality. Protein is commonly known for supporting muscle growth and keeping you full. Now, research indicates it could also aid in enhancing sleep. Protein contains amino acids, which are important for making neurotransmitters. These help regulate mood and relaxation. One amino acid, tryptophan, is particularly linked to sleep. It contributes to serotonin production, which helps create melatonin, the hormone that controls our sleep-wake cycle. Foods rich in tryptophan include poultry, fish, dairy, eggs, nuts, and even dark chocolate. Blood sugar levels are another factor that affects sleep quality. High-carb meals without enough protein can lead to blood sugar spikes and crashes. This can cause sleep disturbances. Protein helps slow down digestion and stabilize blood sugar levels, which may prevent restlessness at night. For those looking to improve their sleep, timing of protein consumption matters. Eating protein-rich foods before bed may support muscle recovery and enhance sleep. Whey protein has shown benefits in athletes, while casein protein is slowly digested and may provide a steady release of amino acids overnight. However, eating too close to bedtime can lead to digestive issues for some people. It is important to consider personal routines when planning meals. Distributing protein intake evenly throughout the day may ensure a steady supply of amino acids, which is beneficial for sleep and overall health. In summary, while there is evidence suggesting that protein can improve sleep quality, it’s essential to consider sources, timing, and personal needs. A balanced approach to protein intake is recommended for better health and sleep.