Supports serotonin and melatonin synthesis In addition to nutrient gaps, excess added sugar is another culprit linked to shorter sleep duration and poor sleep quality. High-glycemic foods such as white bread, sugary cereals, pastries, candy, and soda cause rapid blood sugar spikes followed by crashes that may trigger stress hormones and lead to symptoms such as anxiety, a racing heart, shakiness, and nighttime awakenings.42:T710,Start with small, manageable changes and build from there. Planells offered the following tips:

Cook at Home: Preparing meals yourself gives you control over the ingredients and helps reduce hidden additives. Think of it as crowding out ultra-processed foods rather than eliminating everything all at once.
Pack Snacks: If you’re tempted by the vending machine at work, bring your own snacks—such as fruit, veggie sticks, nuts, seeds, or yogurt—for healthier, more satisfying options.
Choose Complex Carbs: Swap refined carbs for whole grains and complex carbohydrates. Opt for oats, brown rice, quinoa, and whole-grain bread instead of white bread, pastries, and sugary snacks.
Eat Out Wisely: When dining out, choose healthier sides like salads, vegetables, or fruit, or opt for grilled, baked, or roasted dishes over fried ones.
Stay Hydrated: Processed foods can displace healthy fluids, so drink plenty of water to support restful sleep.

Just as poor nutrition can affect sleep, poor sleep can influence your food choices the next day, often leading to cravings for ultra-processed foods. This creates a cycle that’s tough to break. Being mindful of both your diet and sleep hygiene—such as maintaining a regular bedtime, limiting screen time befor

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