Ultra-processed foods have gotten a bad reputation for their links to obesity, diabetes and even cancer.
But new research suggests that popular products like ready-to-eat meals, soda and energy bars may also be responsible for sleep problems and chronic insomnia.
UPFs are foods that have been heavily altered from their original state and have a number of ingredients and additives that you wouldn’t use in homemade food.
They typically contain added sugar, salt and fat, as well as chemical additives such as sweeteners, emulsifiers and colorings, but tend to be low in vitamins and fiber.
Growing evidence links these foods to a higher risk of obesity, heart disease, diabetes and bowel cancer, with junk food linked to 32 diseases in recent research.
Now, researchers at Sorbonne Paris Nord University in France say the health effects of UPFs can also affect our sleep, linking junk food to chronic insomnia.
They found a statistically significant association between UPF consumption and chronic insomnia after analyzing the diets and sleeping patterns of nearly 40,000 adults.
When data is statistically significant, it means that the results cannot be explained by chance alone.
Lead researcher Marie-Pierre St-Onge, a nutrition and sleep scientist at Columbia University, said: “At a time when more and more foods are highly processed and sleep disorders are rampant, it is important to assess whether diet may contribute to adverse effects or good quality sleep.
“Our research team has previously reported associations of healthy eating patterns, such as the Mediterranean diet, with reduced risk of insomnia and poor sleep quality, and high-carbohydrate diets with increased risk of insomnia.”
About one in three people will have trouble falling and staying asleep in their lifetime, which is characterized as chronic insomnia if it lasts more than three months.
The team researched data collected from 38,570 adults as part of the NutriNet-Santé research project.
Data was collected biannually between 2013 and 2015 from participants, who completed several 24-hour food records and provided information about insomnia and its symptoms.
Overall, participants obtained about 16% of their daily energy from UPFs, while 19.4% reported chronic insomnia.
Significantly, people who suffered from chronic insomnia tended to consume greater amounts of UPFs.
The difference between higher UPF intake and insomnia was slightly greater in men than in women, although it was evident in both.
The researchers said the result makes sense in the context of previous research on the link between diet and sleep.
People who consume higher amounts of UPF also tend to eat fewer fruits, vegetables, legumes and seafood, all of which have been shown to promote sleep, researchers said.
“In fact, prospective research has shown that individuals who adhere to diets rich in nutrients and fiber, such as the Mediterranean diet, have better sleep health and a lower risk of insomnia,” they wrote in a study published in the journal. Journal of the Academy of Nutrition and Dietetics.
“In contrast, […] an increased intake of added sugars, starch and refined grains (all present in UPFs) has been suggested as independent risk factors for the incidence of insomnia.”
The team noted some limitations to their research, including the fact that it relied on self-reports about diet and sleep.
They were also unable to confirm that UPF consumption causes insomnia, only that the two are linked, as the study was observational.
Epidemiologist Pauline Duquenne from Sorbonne Paris Nord University said: “Although the data do not establish causality, our study is the first of its kind and contributes to the existing body of knowledge on UPA.”
The study team recommended that future research examine the association between UPF consumption and poor sleep over time.
But they advised that people with sleep difficulties should consider examining their diet to determine whether UPFs may be contributing to their sleep problems.
Eat to sleep better
There is NO doubt that diet and sleep are linked.
We are often advised to avoid certain foods before bed to avoid interrupting our nap.
And have you ever noticed that you feel uncomfortably full and bloated if you eat a cardiac meal too close to bedtime?
Experts at The Sleep Foundation shared six foods that can help you drift into the land of nod.
They include:
- kiwis – research has linked the fruit to improved sleep, possibly due to its antioxidant properties and high dose of serotonin
- Sour cherries – not to be confused with sweet cherries, studies have found that drinking tart cherry juice can improve sleep due to its melatonin content
- Malted milk – made by combining milk and a specially formulated powder containing wheat flour, malted wheat and malted barley, studies have linked the drink to fewer sleep interruptions
- Fatty fish – researchers believe that fatty fish can help you sleep by providing a dose of vitamin D and omega-3 fatty acids, which are involved in the body’s release and regulation of serotonin.
- Nuts – almonds, walnuts, pistachios and cashews contain melatonin and omega-3, as well as minerals such as magnesium and zinc, which can improve sleep
- Rice – a study of adults in Japan found that those who ate rice regularly reported sleeping better than those who ate more bread or pasta
While these foods can improve your sleep quality, it’s best to focus on the overall quality of your diet.
Sleep medicine physician Dr. Lulu Guo said, “It’s better to focus on healthy eating patterns throughout the day rather than focusing on a specific food or drink to improve sleep.”
But you might want to keep these tips in mind to avoid messing up your nap:
- Limit your caffeine intake, especially in the afternoon or evening, when its stimulant effects can keep you awake at night.
- Moderate alcohol consumption as it can disrupt your sleep cycles, even if it makes you drowsy at first. Try to avoid alcohol, especially four hours before bed.
- Try not to eat too late so you don’t digest before bed and have less risk of acid reflux. Be especially careful with spicy and fatty foods late in the evening.
Source: The Sleep Foundation
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