Late-night protein meals may boost sleep quality, defying conventional wisdom
By isabelle // 2025-11-20
Copy
 
  • Late-night protein intake may improve sleep quality for shift workers, contradicting traditional health advice.
  • Higher-protein meals before bed correlated with better sleep efficiency and duration in a study of 128 night-shift nurses.
  • Protein may enhance melatonin and serotonin production, neurotransmitters critical for regulating sleep.
  • Fiber intake also supports better sleep by promoting a healthier gut microbiome and reducing nighttime awakenings.
  • The findings suggest strategic protein consumption could benefit sleep, especially for those with irregular schedules.
For decades, the health establishment has warned against late-night eating, claiming it disrupts metabolism and packs on pounds. But a groundbreaking study from South Korea is turning that dogma on its head, suggesting that for shift workers, a high-protein meal before bed might actually improve sleep quality. The findings, published in International Journal of Environmental Research and Public Health, challenge everything we’ve been told about bedtime snacks. Researchers studied 128 night-shift nurses, tracking their sleep with accelerometers and self-reported surveys. The results were striking: those who ate closer to bedtime slept longer, while higher-protein meals correlated with better sleep efficiency. Even more surprising, higher-calorie meals were linked to improved subjective sleep quality. This flies in the face of mainstream advice, which often demonizes late-night eating as a metabolic disaster.

Why protein? The science behind the sleep boost

The study’s lead author, Jung Hoon Park, found that protein intake was directly associated with better sleep efficiency, a measure of how well people stay asleep. Previous research supports this: a Japanese study of 4,825 adults linked higher protein and fiber intake to longer sleep duration. Scientists speculate that protein may enhance melatonin and serotonin production, neurotransmitters critical for sleep regulation. But here’s the catch: this study focused on night-shift workers, whose circadian rhythms are already disrupted. Does this mean protein before bed helps everyone? Not necessarily. Earlier research has shown late-night eating can impair fat metabolism. The takeaway? Context matters. For those with irregular schedules, protein might be a game-changer. For others, timing and portion control remain key.

The gut-sleep connection: Fiber’s role in restful nights

The Japanese study also highlighted fiber’s role in sleep quality. Participants with higher fiber intake fell asleep faster and woke less often. This aligns with growing evidence that gut health influences sleep and vice versa. A healthier microbiome, nurtured by fiber-rich foods, may promote deeper rest. Yet, as the researchers noted, self-reported data has limitations. The study didn’t account for meal timing or exercise habits, leaving questions unanswered. Still, the pattern is clear: what we eat affects how we sleep, and protein and fiber appear to play protective roles.

What this means for you: Practical takeaways

For those struggling with sleep, the findings offer actionable insights. Incorporating protein-rich foods like salmon, eggs, or edamame into evening meals could support better rest. A smoothie with collagen or a small serving of nuts might be a smart bedtime choice, especially for shift workers. But caution is warranted. The study doesn’t justify binge-eating before bed. Instead, it suggests strategic protein intake may help regulate sleep cycles, particularly for those with disrupted schedules. This finding is incredibly useful at a time when nearly 30% of U.S. adults suffer from insomnia. Poor sleep is linked to obesity, diabetes, and heart disease. If diet can improve sleep quality, it’s a low-cost, drug-free intervention worth exploring. Yet the medical establishment remains slow to embrace nutritional solutions. Big Pharma profits from sleep aids, while processed food giants push sugar-laden snacks that wreck sleep. This study is a reminder that real food, not pills, may hold the key to better rest. The study’s authors urge more research to confirm these effects. Until then, individuals can test whether protein-rich evening meals improve their sleep. For night-shift workers, the evidence is compelling. For others, it’s a hypothesis worth exploring. One thing is certain: the dogma against late-night eating is crumbling. As science evolves, so should our approach to nutrition and sleep. The question isn’t just what we eat, but when and why it might help us rest. Maybe the secret to better sleep isn’t counting sheep... it’s counting grams of protein. Sources for this article include: MindBodyGreen.com ScienceAlert.com PubMed.NCBI.NLM.NIH.gov
Copy