How Junk Food Leads to Junk Sleep

Small, manageable changes to diet can lead to better sleep.

Illustration by The Epoch Times, Shutterstock

“If something is made in a factory, it’s probably better left there—not in your body,” said Nasha Winters, a naturopathic doctor.

Food is more than calories—it’s information. If the input isn’t healthy, it shows up as signals in your body.

She added that sleep is just one of many signs that something in your daily choices isn’t working. When the body is fed poor-quality fuel, every system can be affected—and sleep is often one of the first to suffer.

How Ultra-Processed Foods Interfere With Sleep

A 2024 study found that people with a higher intake of ultra-processed foods (UPFs) had a 53 percent higher risk of experiencing insomnia compared with those who ate less.

Several biological mechanisms may explain the connection. Melatonin, the hormone that regulates the sleep-wake cycle, is made from serotonin, which in turn is synthesized from the amino acid tryptophan. Processed foods are often low in protein and tryptophan, which can interfere with the body’s ability to make sleep-regulating hormones.

By contrast, dietary patterns rich in nutrients and fiber are associated with a lower likelihood of insomnia. Most UPFs are stripped of the nutrients that support sleep—magnesium, B vitamins, zinc, tryptophan, omega-3s, and antioxidants, Winters said. UPFs also lack fiber and prebiotics, which nourish the gut microbiome, an important factor in sleep.

The absence of these key nutrients in UPFs can directly impair sleep, said Seattle-based registered dietitian nutritionist Angel Planells:

• Omega-3 fatty acids: Help regulate circadian rhythms and reduce inflammation
• Fiber: Stabilizes blood sugar—crucial for uninterrupted sleep
• Tryptophan: Needed to produce serotonin and melatonin
• Calcium: Assists in converting tryptophan into melatonin
• Magnesium: Promotes relaxation and melatonin production
• Vitamin B6: 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 night-time awakenings.

Sodium, often high in processed foods, can raise blood pressure or cause dehydration, further disturbing sleep. Additives and preservatives may also affect brain chemistry in ways that make it harder to fall or stay asleep, Planells said.

Some UPFs also contain caffeine—think energy drinks, sodas, and chocolate-flavored snacks—making it even harder to wind down at night.

“Ultra-processed foods are disruptive on multiple levels,” Winters said. “We’re trying to fuel a human body with nonfoods—it’s no wonder the system breaks down.”

Even the packaging of these foods can be a problem. Chemicals like BPA, commonly found in UPF containers, have been linked to sleep disturbances—possibly by increasing the risk of metabolic and cardiovascular issues.

Can UPF-Triggered Insomnia Be Reversed?

If you suspect that ultra-processed foods are interfering with your sleep, the good news is that dietary changes can make a real difference, Winters said.

“It’s often faster than people think,” she noted.

Once blood sugar stabilizes and inflammation starts to subside, many people notice their sleep improving. Your body wants to heal—it just needs the right inputs. This isn’t fringe science, she added—it’s basic physiology.

“We’ve normalized a level of dysfunction that wasn’t even possible a few generations ago, when food was food—not a science experiment,” Winters said.

That said, Planells added that behavioral changes do take time. Insomnia is often multifactorial. Stress, anxiety, medications, environmental triggers, and lifestyle habits can all contribute, he said.

However, with the right support, improvement is absolutely possible.

Where to Start

When shifting away from ultra-processed foods to improve sleep, focus on incorporating whole foods, Winters advised. Build your meals around protein, healthy fats, and vegetables. Stick to shopping the perimeter of the store, where you’ll usually find fresh produce, meat, dairy, and other less-processed items. The center aisles are typically where the packaged, shelf-stable UPFs tend to live.

Better yet, visit your local farmer’s market. Avoid products with long ingredient lists, and choose foods your great-grandparents would recognize as real food.

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 before bed, and managing stress—can amplify the effectiveness of dietary changes, Planells said.

“Improving sleep through diet is a journey, not a one-size-fits-all solution. Focus on progress, not perfection.”