Exploring the relationship between ultra-processed foods and chronic insomnia

Abstract Chronic insomnia, a common sleep disorder characterised by persistent difficulty in falling asleep, staying asleep, or waking up too early, significantly affects cognitive function, mood, and overall health. Emerging research highlights a potential link between dietary habits, particularly the consumption of ultra-processed foods (UPFs), and the prevalence of chronic insomnia. Several mechanisms explain how UPFs may impair sleep. First, they are often deficient in key sleep-regulating nutrients like magnesium and tryptophan, essential for melatonin production. Second, their high sugar and refined carbohydrate content leads to blood sugar fluctuations, disrupting hormonal balance and the sleep-wake cycle. Third, chronic UPF consumption is associated with systemic inflammation, evidenced by elevated C-reactive protein (CRP) levels, which can interfere with central nervous system regulation and sleep quality. Additionally, UPFs negatively alter the gut microbiome, impacting sleep through the gut-brain axis. Epidemiological studies consistently associate high UPF intake with shorter sleep duration and poorer sleep quality. Clinical trials further confirm that diets rich in added sugars and processed foods increase sleep disturbances compared to whole-food diets. Given the growing evidence, dietary interventions promoting whole, minimally processed foods may serve as an effective strategy for managing chronic insomnia and improving overall sleep health.