Are you spending sleepless nights wondering why you’re unable to sleep? Those pizza, burger, and coke meals you’re consuming regularly, might be the reason behind your sleeplessness. But now you would wonder how is what you eat connected to your sleeping? Studies have shown that Ultra Processed Foods (UFPs) have been linked to chronic insomnia.
To get a clarity on this topic, OnlyMyHealth spoke to Sanchi Tiwari, Nutritionist, Lord’s Mark Biotech, Mumbai. According to Tiwari, UPFs have high content of sugars, unhealthy fats, and additives which can disrupt your metabolic process and hormonal balance, adversely affecting your sleep quality.
Researchers in France studied 38,570 adults and found a significant link between high UPF consumption and increased risk of chronic insomnia. Participants consuming 16% of their daily energy from UPFs reported higher rates of insomnia, with 19.4% experiencing chronic symptoms, particularly among men.
Explaining, Tiwari said, “UPFs, often calorie-dense, can lead to weight gain, and a higher body mass index is associated with sleep disorders. While the exact mechanisms remain unclear, these foods may exacerbate conditions that disrupt sleep.”
As UPF consumption rises, understanding their impact on sleep is crucial. The Indian Council of Medical Research updated dietary guidelines emphasise reducing UPF intake. For better sleep, opting for healthier alternatives is advisable over late-night processed food binges.
Also read: Sweet Poison: Expert Reveals Why Sugary Processed Foods Are Harmful
Connection Between UPFs and Insomnia
Ultra-processed foods (UPFs) are linked to insomnia due to their adverse effects on metabolic and hormonal balance. UPFs, high in sugars, unhealthy fats, and additives, can lead to weight gain and higher body mass index (BMI), which are associated with sleep disorders.
“UPFs disrupt sleep quality by altering circadian rhythms and increasing inflammation and oxidative stress. UPFs' lack of essential nutrients also contributes to poorer sleep outcomes. While the exact mechanisms remain unclear, the evidence suggests that UPFs' impact on metabolic health plays a crucial role in sleep disruption,” Tiwari said.
Also read: Study Reveals Highly Processed Food Consumption Linked To Premature Death
Ways to Reduce UPF Consumption and Manage Insomnia
To mitigate insomnia risks, Tiwari emphasised on reducing UPF intake and adopting diets rich in whole foods, like the Mediterranean diet, is recommended. This dietary shift can enhance sleep quality by providing essential nutrients and maintaining hormonal balance. Here are some ways listed by Tiwari to reduce consumption of UPFs and manage insomnia.
- Read Labels: Educate yourself on food labels to identify and avoid UPFs. Look for ingredients such as artificial sweeteners, preservatives, and high-fructose corn syrup.
- Whole Foods: Focus on whole, minimally processed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and support overall health.
- Home Cooking: Prepare meals at home using fresh ingredients. This gives you control over what goes into your food and helps reduce reliance on processed options.
- Healthy Snacks: Replace UPF snacks with healthier alternatives such as nuts, seeds, fresh fruit, and yoghurt. Keep these accessible to reduce temptation.
- Plan Meals: Plan your meals and snacks ahead of time to avoid last-minute decisions that might lead to unhealthy choices. Batch cooking and meal prepping can be helpful.
- Hydration: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking on UPFs.
- Mindful Eating: Avoid heavy or large meals close to bedtime. Opt for a light, healthy snack if you're hungry at night.