Protein already gets plenty of attention for muscle and energy, but Mark Kovacs says it can also help with sleep.
“Sleep and protein are two of the most powerful pillars of health,” he says. “And they work together in a synergistic way.”
“Protein plays a much more important role in sleep than many people realize,” says Kovacs, who describes protein as the “building block” of sleep quality.
“Beyond supporting muscle repair and recovery, protein provides the amino acids that serve as building blocks for neurotransmitters involved in sleep regulation,” he explains. “One of the most important is tryptophan, an amino acid that helps the body produce serotonin and melatonin, two compounds that are critical for regulating sleep-wake cycles,” the doctor adds.
Melatonin helps regulate the body clock. When it is released naturally in the evenings, it helps people fall asleep and stay asleep through the night.
“Adequate protein intake also helps stabilize blood sugar levels throughout the night,” says Kovacs, CEO of Kovacs Institute, a human performance consultancy. “Large fluctuations in blood glucose can contribute to nighttime awakenings, whereas a balanced diet with sufficient protein may support more consistent sleep patterns.”
Kovacs says reducing nighttime disruptions can improve sleep quality. He says that can help people get enough of each sleep stage, including REM and deep sleep.
“For physically active individuals, protein also helps facilitate overnight tissue repair and recovery, which can improve how rested they feel upon waking,” explains Kovacs.
He says increasing protein intake will not necessarily mean sleeping longer, but it can help people sleep more efficiently and spend more time in restorative stages of sleep.
“When adequate protein intake supports better sleep quality, the benefits extend throughout the body.”
“From a physical health perspective, quality sleep improves muscle recovery, immune function, metabolic health, hormone regulation, and overall energy levels.”
“From a mental health standpoint, high-quality sleep supports cognitive performance, emotional regulation, mood stability, stress resilience, memory consolidation, and decision-making. Poor sleep has been linked to increased risks of anxiety, depression, and impaired cognitive function.”
On how much protein people should eat, Kovacs cites the recommended dietary allowance of 0.8 grams per kilogram of body weight, but says “that amount is likely too low to optimize health, recovery, and healthy aging.”
“For the average healthy adult, I typically recommend approximately 1.2 to 1.6 grams of protein per kilogram of body weight daily,” he says. “For highly active individuals, athletes, or adults over age 50 who are trying to maintain muscle mass and functional capacity, protein needs may increase to approximately 1.6 to 2.2 grams per kilogram per day.”
Kovacs says a 70-kilogram adult would generally benefit from consuming 84 to 112 grams of protein a day, while a physically active person of the same weight may benefit from 112 to 154 grams a day.
But he says timing matters too.
“Consuming 25–40 grams of high-quality protein at each meal appears to be more effective for muscle health, recovery, and potentially sleep support than consuming the majority of protein in a single meal.”
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