Hey Drs.,
I’m not a big macro tracker, but I have noticed in the past year that every time I make an effort to increase my intake of protein to around 1gram per lb of body weight, I suffer from insomnia. When I’m not tracking, I probably take in ~150g a day…a bit low for a guy who is ~215lbs. Anything near 200g a day and I simply can’t fall asleep. I normally have absolutely no problems with sleep. A quick google search has a few articles talking about high protein /low carb diets causing insomnia…but I’m not eating low carb. Another article suggests that high protein blocks tryptophan which helps produce serotonin, which in turn helps you fall asleep. For the record, I have good sleep hygiene with no late caffeine consumption and reduced screen time near bed time etc. Just wondering if you have any thoughts on the subject, or if this is something that is common. Thanks-Ray
I don’t think there’s any connection between dietary protein intake and insomnia with all else kept the same. I’d probably try slowly increasing your protein intake, like averaging an extra 20g/day for a week and going up each week after that. Make sure you’re not eating more right before bed, as that can certainly be an issue.
I have had a recent case of insomnia as well. I did not link it to the protein but rather to some other acute stress in work. I am drinking another protein shake around 2 hours before bed so that I don’t cave in to the craving for extra carbohydrates right before I go to sleep; and to add an extra boost to my protein intake because what I have access to in my current location limits my protein sources.
My question would be are the mentioned issues with protein and insomnia before bed an actual chemical reaction as OP was concerned about or rather a gastric related symptom? I revamped my sleep hygiene routine and take 10mg sustained release melatonin to help at the moment with mixed results.
Thanks in advance for your time.