The Best and Worst Foods You Can Eat if You Have Sleep Apnea!

Do you struggle with sleep apnea? This condition comes with many symptoms and risks, which can all be managed if you take the proper steps. Treatment from a sleep apnea dentist like me combined with positive lifestyle changes like exercise are important ways you can get back to your good night’s rest. However, did you know that the food you eat can also contribute to how well you sleep? It’s true! That’s why I’ve included some of the best and worst foods you can consume if you have sleep apnea. Keep reading to learn about the diet that will help you count sheep and catch Zzz’s.

Sleep Better by Eating…

Food is fuel for your body and can have a direct impact on your ability to sleep through the night because of your weight. Obesity is one of the main risk factors of sleep apnea because it narrows your airway and makes it more difficult to breathe. To give yourself the best chance at a great night’s sleep, work these healthy foods into your diet:

Fruits & Veggies

Fruits and veggies are rich in fiber, which helps you stay full and lose weight. Apples, orange, celery, carrots, and so much more are great for your body and therefore your sleep! Eating these foods will help you shed excess fat that could be blocking your airway. However, do not eat bananas because they cause you to produce mucus that can negatively affect your breathing.

Tart Cherry Juice

One of the best sources of the hormone melatonin, which controls your sleep cycle, is tart cherry juice. Keep a bottle on hand and consume a glass after dinner to give yourself a boost in melatonin before you sleep.

Whole Grains

Whole grains contain complex carbohydrates, which release tryptophan through the production of insulin. This is an amino acid that produces melatonin and serotonin, helping your chances of better sleep. Plus, whole grains also contain lots of fiber to keep you from snacking throughout the day!

But You Should Avoid…

Unfortunately, some of your favorite foods could be contributing to your sleep apnea symptoms. Skip these items to decrease your risk of interrupted rest:

Chocolate

I hate to be the one to tell you, but your favorite sweet contains caffeine! That said, dark chocolate does have higher amounts, and these snacks will keep you up, especially if you are overly sensitive to caffeine or consumer chocolate before bed.

Alcohol

You may look to your favorite nightcap to help you get to sleep. However, alcohol hurts your rest more than it helps. While it can ease you into getting shuteye initially, alcohol relaxes the throat muscles, increasing the likelihood of interrupted breathing and restlessness.

Sugary/Fatty Items

Processed and sugary snacks are bad for your body in general, contributing to weight gain, but they can also negatively impact your sleep. Candy, ice cream, potato chips, and other snacks take longer to digest, which can cause your body to use more energy during the night (especially if you eat before bed). This can interrupt your circadian rhythm – the regulation of your sleep-wake cycle, and it will make you hungrier throughout the night. That’s why I always tell patients at my office to indulge in treats earlier in the day, if they must, instead of waiting for a nightly dessert.

When it comes to your sleep, it’s best to do all you can to get the rest you deserve. After all, your quality of sleep can affect how well you function and feel while you’re awake. Remember these good and bad foods for sleep apnea to help yourself enjoy better nights for more productive, healthier days.