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Ultra-processed foods and poor sleep: Breaking the link through dietary choices

Recent studies have highlighted the strong connection between the consumption of ultra-processed foods (UPFs) and poor sleep quality. UPFs, which make up a large portion of the average American diet, have been linked to various health issues, including insomnia and chronic diseases.

• A 2024 study showed that those consuming high levels of UPFs have a 53% increased risk of insomnia. A previous 2023 Harvard study also connected UPFs to reduced deep sleep quality.

• UPFs lack essential nutrients that support sleep, such as tryptophan, fiber, magnesium, and antioxidants. Additives like artificial sweeteners can disrupt metabolic and hormonal functions, further worsening sleep.

• Poor sleep can lead to increased cravings for sugary and processed foods, creating a vicious cycle that makes sleep issues harder to resolve.

• Switches to a whole-food diet, such as the Mediterranean diet, can enhance sleep quality within weeks. A study displayed that participants on such diets reported better sleep duration and melatonin levels after just seven days.

• UPFs now account for 50% of the average American diet, straying from less processed diets prior to the 1950s, which are associated with fewer chronic diseases.

• Experts recommend transitioning away from UPFs by focusing on “real foods,” such as vegetables, whole grains, and lean proteins. This includes cooking at home and snacking on fruits or nuts instead of processed snacks.

• The increase in UPF consumption reflects broader societal changes driven by convenience and affordability. Public health advocates are urging for systemic changes, including improved food labeling and better access to fresh produce.

• The NOVA food classification system is proposed as a useful tool for consumers to avoid UPFs while shopping.

• Improving sleep and health requires dietary commitment, focusing on nutrient-dense meals, proper hydration, and good sleep hygiene. The principle of “progress, not perfection” can guide individuals towards better health choices.

The evidence strongly suggests that the unhealthy relationship with UPFs profoundly impacts sleep and overall health. By prioritizing whole foods and making conscious dietary changes, individuals can improve their sleep quality and reduce the risks associated with chronic diseases linked to ultra-processed diets. As society moves forward, embracing healthier eating patterns is vital to reclaiming better sleep and health outcomes. 

https://www.naturalnews.com/2025-04-29-ultra-processed-foods-linked-to-poor-sleep.html

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