Can ultra-processed food worsen insomnia?

Question

Hello doctor,

I am a 35-year-old male. I have been struggling with insomnia lately, and I think my diet of mostly ultra-processed foods, like frozen meals, fast food, and snacks, could be contributing. What exactly are ultra-processed foods, and how do they impact sleep? Should I be avoiding them?

Please advise.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

Here, I will say both are different concerns. Yes, eating ultra-processed food affects overall health and sleep patterns, as they lack nutrients and lead to poor body recovery. Sleep is very important for overall hormonal and body recovery, so we need to follow good sleep hygiene.

How sleep is important?

Sleep hygiene refers to a set of habits that support quality sleep. These include lifestyle and dietary habits that align with the body’s natural rhythms.

Improving sleep hygiene to support weight loss:

There are several actions a person can take to improve their sleep hygiene, which include:

Introducing consistency: Going to bed at the same time each night prepares the body for sleep. Waking up at the same time each day ensures a person is tired enough to fall asleep when bedtime approaches. People should aim for seven to eight hours of sleep each day.
Creating a healthy sleep environment: A dark bedroom will help a person feel more ready for sleep. Turn off the TVs(television) and computers before going to bed. People can also fall asleep quicker if they keep laptops or cell phones out of the bedroom.
Avoiding large meals before bedtime: A person is unlikely to feel tired when their body is digesting a substantial meal. Additionally, consuming caffeinated drinks makes people more alert and awake, so they should avoid these before bedtime.
Staying active: When a person is physically active during the day, they feel more tired as their body uses more energy.
Drinking a glass of warm milk without sugar before sleeping: Milk contains an amino acid called tryptophan, which relaxes you when you go to sleep. It also contains casein, a slow-digesting protein that helps with muscle recovery and reduces muscle breakdown while sleeping. It boosts muscle growth by increasing protein synthesis rates, improving post-exercise overnight recovery.

Once you see improvement in sleep, reach back, and I'll help you with how to reduce processed food.

I hope this information helps you, and please reach out if you have any doubts.

Thank you.