Eating for Sleep — What Foods Can Worsen Sleep Apnea?

If you have been diagnosed with obstructive sleep apnea, you might already be taking steps to manage your symptoms, such as sleeping on your side and using a medical device that supports healthy breathing at night. However, you may not realize that your diet can also play a significant role in the quality of your sleep. Certain foods can actually worsen sleep apnea, making it more challenging to get the rest you need. What foods should you avoid? This blog post provides helpful information.

Foods That May Intensify Sleep Apnea Symptoms

Bananas

While bananas are nutritious and tasty, they may not be the best choice if you are dealing with obstructive sleep apnea. Bananas can promote mucus production in your throat and mouth, which might make breathing more difficult during the night. If you prefer not to eliminate bananas entirely, try choosing slightly green ones, since the riper and sweeter varieties are more likely to increase mucus buildup.

Refined Carbohydrates

Not all carbohydrates affect your body in the same way. Processed carbs, especially those high in added sugars, can trigger inflammation and contribute to weight gain. Since excess weight is a significant risk factor for sleep apnea, it is wise to swap refined carbohydrates for whole grain options. Pairing whole grains with protein can help you feel full and keep cravings in check.

Dairy Products

There is a common belief that high-fat dairy increases mucus, but it typically only creates a thicker sensation in the mouth rather than actual mucus. Nevertheless, some research suggests that reducing high-fat dairy products could help alleviate sleep apnea symptoms. You may want to choose lower-fat dairy alternatives to support better sleep.

Alcohol

Although alcohol might seem like a nice way to relax before bed, it can worsen sleep apnea and increase snoring by relaxing the tissues in your throat. Try to consume alcohol in moderation and avoid drinking close to bedtime.

Fatty Meats

Meats high in saturated fat can lead to inflammation, which may worsen sleep apnea symptoms. Opt for leaner protein sources, such as fish or chicken breast, to promote easier breathing while you sleep.

Foods That Support High-Quality Rest

While some foods can worsen sleep apnea, others can encourage restful, restorative sleep. Try eating more of these items:

• Melatonin-rich foods: These help regulate your sleep cycle. Tart cherries and walnuts both fall into this category.
• Omega-3-rich foods: Beneficial for both brain health and sleep quality, you can find omega-3s in fatty fish, chia seeds, and flaxseed.
• Tryptophan-rich foods: This amino acid supports serotonin production, which aids in sleep. Turkey and eggs are excellent sources.

Your diet is just one of many factors that can influence your sleep apnea symptoms. Try adjusting your eating habits, and monitor how the changes affect the quality of your nightly rest.

Meet the Practice

Drs. Yitta Garden and Kenneth Mogell are both Diplomates of the American Board of Dental Sleep Medicine. Under their leadership, our practice offers custom oral appliance therapy to help patients control their obstructive sleep apnea. If you have been struggling with symptoms of a sleep disorder, our team can provide personalized guidance on your next steps. Contact any of our conveniently located Florida offices for more information.