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Many people consistently miss out on enough sleep, prompting searching for better sleep solutions. A person's diet and eating habits significantly affect sleep duration and quality. A recent study revealed that individuals consuming more ultra-processed foods had a 53% greater risk of insomnia than those who ate less of these foods.
One explanation is that melatonin, which regulates the sleep-wake cycle, is derived from serotonin, a molecule made from the amino acid tryptophan. Since ultra-processed foods often lack sufficient protein and tryptophan, they can impair the body’s ability to produce these critical sleep-regulating hormones. In contrast, foods rich in the amino acid tryptophan have been shown to enhance sleep quality.
Most ultra-processed foods lack sleep-supporting nutrients like magnesium, B vitamins, zinc, tryptophan, omega-3s, and antioxidants. They are also low in fiber and prebiotics, which support a healthy gut microbiome crucial for sleep. This nutrient deficiency in ultra-processed foods can directly disrupt sleep quality.
Sleeping less than seven hours per night, the recommended amount for adults, can heighten hunger and make sugary, high-fat foods more appealing, potentially causing overeating. Insufficient sleep may also impair the body’s ability to process sugar, raising the risk of obesity, type 2 diabetes, and cardiovascular issues.
Poor quality sleep can be caused by a diet that has an insufficient intake of fats, carbohydrates, or proteins. Consuming caffeine or alcohol, particularly within two to three hours of bedtime, often impairs sleep quality.
If you believe a poor diet is disrupting your sleep, the encouraging news is that dietary changes can have a significant impact. As blood sugar levels stabilize and inflammation decreases, many individuals experience better sleep. Center your meals on protein, healthy fats, and vegetables, prioritizing whole, unprocessed foods.
To view the original scientific study click below:
Ultra-Processed Food Intake and Risk of Insomnia: A Systematic Review and Meta-Analysis
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