The Exam Room by the Physicians Committee Best and Worst Foods for Sleep: Dr. Barnard’s Science-Backed Rules
Jul 3, 2025
Neal Barnard, President of the Physicians Committee and best-selling author, dives into the surprising impact of diet on sleep quality. He reveals how fruits, vegetables, and complex carbohydrates can enhance rest, while high-protein diets and alcohol disrupt it. Listeners learn about unexpected food choices to avoid before bed and Dr. Barnard's five essential rules for better sleep. The fascinating connection between melatonin and dietary choices is also explored, challenging traditional beliefs about what to eat for a good night's sleep.
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Carbs vs Protein for Sleep
- Carbohydrates promote faster sleep onset and better sleep quality.
- High protein intake delays sleep onset and REM sleep, disrupting sleep architecture.
Animal Protein and Fat Hurt Sleep
- Animal proteins and fats negatively impact sleep quality.
- Beans and plant proteins are better because they have low fat content.
Carbohydrates Help Sleep By Boosting Melatonin
- Both refined and whole carbohydrates promote sleep via tryptophan conversion.
- Sugar was surprisingly not linked to poor sleep quality in this study.