A recent trend on social media claims that consuming baby carrots before bedtime can improve sleep quality, but nutrition experts have debunked this notion. While carrots are nutritious, there is no scientific evidence supporting the idea that they directly aid sleep.
According to the U.S. Department of Agriculture, baby carrots are low in calories and provide essential nutrients such as fiber, potassium, and beta-carotene, which the body converts into vitamin A. Despite their health benefits, these nutrients are not recognized by health authorities as sleep enhancers. Dr. Jessica Mack, a wellness expert, explained to Fox News Digital that the misconception arises from an oversimplification of how certain nutrients function in the body.
Understanding the Nutritional Claims
Dr. Mack noted that while carrots contain beta-carotene and potassium, which play roles in maintaining a normal circadian rhythm and supporting muscle relaxation, these connections do not imply that eating carrots can help one “wind down” before sleep. The trend’s popularity on platforms like TikTok simplifies complex biological processes into a misleading narrative.
Despite the viral claims, experts emphasize that no substantial evidence links carrots to improved sleep. Nutritionists and sleep specialists often advise against large or heavy meals close to bedtime, as they may cause discomfort or indigestion. While lighter snacks might be easier to digest, individual responses vary significantly.
Research indicates that a higher intake of fruits and vegetables correlates with better sleep quality, but these findings reflect overall dietary patterns rather than immediate effects from specific foods consumed at night. Dr. Mack reiterated, “Carrots are not a sleep aid, and there is no strong evidence that eating baby carrots alone will make someone fall asleep faster.”
Alternative Foods for Sleep Quality
While carrots may not be a quick fix for sleeplessness, they can contribute indirectly to better sleep when included as part of a balanced evening meal. Their fiber and natural carbohydrates may help stabilize blood sugar levels, potentially reducing sleep disruptions.
Foods that have been more closely studied for their effects on sleep include those rich in tryptophan, magnesium, or compounds that support melatonin production. Dr. Mack highlighted alternatives such as yogurt, milk, nuts, seeds, oats, bananas, kiwi, cherries, and whole grains. “Pairing carbohydrates with protein at dinner or as a light evening snack can also help promote more stable sleep by supporting serotonin production and blood sugar balance,” she added.
Even without a direct link to improved sleep, baby carrots remain a healthy snacking option. “They are nutrient-dense, affordable, and easy to eat,” Dr. Mack noted. Their beta-carotene content supports eye health, immune function, and skin health. Additionally, their fiber content aids digestion and gut health, and their crunchy texture can deter late-night cravings for ultra-processed foods.
For those curious about trying this trend, Dr. Mack advises managing expectations. “If someone enjoys baby carrots, there is no harm in including them as part of an evening meal or snack. Just don’t expect them to work like a sleep supplement.”
In summary, while baby carrots boast numerous health benefits, they should not be viewed as a solution for sleep issues. A balanced diet incorporating a variety of foods is essential for overall wellness and can contribute to better sleep quality over time.