Sleep problems are common and significantly impact health and well-being. Diet, particularly protein intake, may affect sleep, yet the precise relationship remains unclear. This study investigates the association between protein consumption and sleep problems while considering potential confounders and gender differences, using data from the National Health and Nutrition Examination Survey. Our cross-sectional analysis included 18,077 women (51.3%) and 17,175 men (48.7%), averaging 45.9 years (standard deviation = 17.7). Protein consumption was assessed through 24-h dietary recall interviews and sleep problems were assessed through the question: “Have you ever told a doctor or other health professional that you have trouble sleeping?” Using binary logistic regression models, we found that 24.6% of individuals reported sleep problems. A statistically significant association emerged between protein consumption and the likelihood of experiencing sleep problems across quartiles of protein intake. Specifically, individuals in the highest quartile of protein consumption had the lowest odds of sleep problems compared to those in the lowest quartile, even after adjusting for various demographic and lifestyle factors (P < 0.001). Gender-stratified analysis revealed a persistent association between protein intake and sleep problems, with a stronger effect observed in females (P < 0.002) compared to males (P = 0.337). Overall, our findings suggest that higher protein consumption is independently associated with reduced odds of sleep problems. This underscores the importance of adequate protein intake for promoting better sleep outcomes and highlights potential implications for public health interventions and clinical practice.