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A viral media hack claims that eating baby carrots before bed can improve sleep, but food science doesn’t support the idea that carrots — or any single food — work as a sleep aid. Fox News Digital spoke to experts to find out the truth about the trend.
According to the United States Department of Agriculture, baby carrots are a low-calorie vegetable that provides fiber, carbohydrates, potassium, vitamin K, and beta-carotene, which the body converts to vitamin A.
These nutrients play established roles in overall health, but none are recognized by government health agencies as causing sleep when consumed at night.
A dangerous TikTok trend claims that eating seven baby carrots before bed will help improve sleep. (Stock)
Still, the nutritional profile helps explain why carrots have become part of the Internet conversation.
“The belief comes from eating carrots that contain and how those nutrients are related to sleep regulation,” Dr. Jessica Mack, a health professional, told Fox News Digital.
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“Carrots provide beta-carotene, which the body converts into vitamin A, nutrients involved in maintaining the normal circadian rhythm.”
He also pointed to potassium, noting that it “supports muscle relaxation and nervous system signaling.”
Claims circulating on social media oversimplify how nutrients such as vitamin A and potassium work in the body and exaggerate their role in regulating sleep, according to experts. (Stock)
In social media, those biological roles are often oversimplified, Mack explains.
“This connection is often simplified to the idea that eating carrots before bed can help the body ‘calm down,’ which has fueled the trend on TikTok.”
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Despite the claims circulating on the internet, evidence does not show that carrots directly improve sleep. According to nutritionists and sleep experts, a large or heavy meal close to bedtime may disrupt sleep by causing discomfort or indigestion. Light snacks may be better tolerated for some people, but individual responses vary.
Studies have found associations between higher fruit and vegetable intake, higher fiber consumption, and better sleep quality, but those findings reflect overall diet quality, not immediate results from late-night snacking.
Foods that contain nutrients such as tryptophan, magnesium, or compounds linked to melatonin production have been specifically researched to kill your relationship. (Stock)
“Carrots are not a sleep aid and there is no strong evidence that eating baby carrots alone can make a person fall asleep early,” said Mack.
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He added that any potential benefit is not straightforward.
“They can indirectly support sleep when eaten as part of a balanced dinner. Their fiber and natural carbohydrates can help stabilize blood sugar levels overnight, which can reduce sleep disturbances in some people. Any benefit is likely subtle and supportive rather than immediate or dramatic.”
Some foods have been studied more closely for their relationship with sleep-related hormones and neurotransmitters.
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According to Mack, foods containing tryptophan, magnesium, or compounds that support melatonin production may have a stronger connection to sleep.
“Carrots are not a sleep aid and there is no strong evidence that eating baby carrots alone will make you fall asleep faster.”
He cited examples including yogurt, milk, nuts, seeds, oats, bananas, kiwi, cherries, and whole grains, and noted that “pairing carbohydrates with protein at dinner or as a light snack can also help promote restful sleep by supporting serotonin production and balancing blood sugar.”
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Even without the direct sleep benefit, baby carrots are still a nutritious option.
Research on diet and sleep has focused on overall eating patterns, not a single meal eaten at bedtime, with fruits, vegetables, and high-fiber foods associated with better sleep quality over time. (Stock)
“Young carrots are nutritious, affordable, and easy to eat,” says Mack. “They support eye health, body function, and skin health due to their beta-carotene content.”
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He added that their fiber supports digestion and gut health, and that their wraps can help people cut back on late-night snacking on processed foods.
For those interested in experimenting with trends, expectations are important.
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“If someone likes baby carrots, there’s no harm in adding them as part of a dinner or snack,” says Mack.
“Don’t expect them to work as a sleep supplement.”
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