TikTok trend: Eating mini carrots before bed can make you sleepy, is it true?

JAKARTA - The social media TikTok has recently been flooded with a trend claiming that eating mini carrots (baby carrots) before bed can improve sleep quality. However, according to nutrition experts, this claim has not been supported by scientific evidence. No one food, including carrots, has been proven to directly function as a "sleeping pill".

According to the US Department of Agriculture (USDA), mini carrots are low in calories and rich in fiber, carbohydrates, potassium, vitamin K, and beta-carotene that the body converts into vitamin A. These nutritional contents are important for general health, but are not recognized as a trigger for drowsiness.

"This belief comes from the nutritional content in carrots and its relationship with sleep regulation," said Jessica Mack, a health expert from New York, quoted by Fox News on Saturday, December 27, 2025.

"Beta-carotene is converted into vitamin A which plays a role in maintaining normal circadian rhythms," he continued.

However, Mack emphasized that the biological role is often simplified.

"On social media, this is narrowed down to the assumption that eating carrots before bed can make the body relax, thus triggering a trend on TikTok," he said.

Sleep experts insist that carrots do not directly make people fall asleep quickly. At night, it is best not to eat too much or too heavy, because it can interfere with sleep due to discomfort or digestive disorders. Light snacks may be more suitable, but everyone's response is different.

"Carrots can indirectly support sleep if consumed as part of a balanced dinner," explains Mack.

"Its natural fiber and carbohydrates help maintain blood sugar stability, thereby reducing sleep disorders. The benefits are mild and supportive, not instant."

Other foods such as yogurt, milk, nuts, seeds, bananas, kiwis, cherries, and whole grains, which contain tryptophan, magnesium, or melatonin-supporting compounds, have a stronger relationship with sleep quality.

Mack also suggests combining carbohydrates and protein as a night snack to support serotonin and stable blood sugar.

Even so, mini carrots are still a healthy, practical, and nutritious snack.

"Beta-carotene in carrots is good for the eyes, skin, and immune system. The fiber also supports digestion, while its crunchy texture helps reduce snacking on ultra-processed foods at night," said Mack.

For those who want to try this trend, Mack reminds not to expect too much.

"If you like mini carrots, you can use it as a snack at night, but don't expect it to have the same effect as a sleep supplement," he said.