Diet and Sleep Apnea: What Foods to Avoid and What to Eat More Of

Ever had one of those nights when you went to bed early but woke up feeling even more tired?  That could be the work of a sneaky sleep disorder called sleep apnea. It’s like a glitch in your sleep matrix, causing your breathing to hit the pause button multiple times during sleep, jolting you awake each time. 

There are two main types of sleep apnea. There’s Obstructive Sleep Apnea (OSA), where the muscles at the back of your throat decide to go on strike and relax to the point of causing partial or complete airway blockages. Then, there’s Central Sleep Apnea (CSA), where your brain doesn’t send the right signals to the respiratory muscles and you “forget” to breathe.

What triggers this nighttime showdown? Studies show that weight gain, aging, or hormonal changes contribute to this illness. Plus, lifestyle habits like drinking alcohol or using sedatives can also make sleep apnea worse.

What’s even more concerning is how it can manifest itself. If you wake up gasping for air or feeling like you’ve spent the night in a wrestling ring, sleep apnea might be the culprit. The ripple effect doesn’t stop there. It can cast a shadow over your daytime activities, affecting your focus and even giving you those persistent headaches.

But here’s the good news, sleep apnea can be managed by making certain dietary changes, especially if it’s mild. If you suspect you’re a character in this sleep apnea narrative, keep reading! This article will give an idea of what foods to avoid and what to eat more of to manage your sleep apnea symptoms.

Sleep apnea and weight are closely intertwined. When you gain weight, you will have fat deposits around the throat and neck, known as pharyngeal fat. This often contributes to the blockage of the upper airway, resulting in disrupted breathing patterns.

Studies showed that individuals who are overweight or obese are at a significantly higher risk of developing sleep apnea. In fact, about 60–90% of adults with obstructive sleep apnea (OSA) are overweight or obese, highlighting the strong association between weight and this sleep disorder.

Additionally, the impact of sleep on weight management is noteworthy. Insufficient sleep can disrupt the body’s circadian rhythm and elevate stress hormone levels, particularly cortisol. Elevated cortisol levels can stimulate the release of ghrelin, the hunger hormone, leading to an increase in appetite. 

As a result, sleep-deprived people usually prefer high-calorie, sugary foods. This claim was supported further in a study published in 2018 that stated that poor sleep is linked to the intake of midnight snacks and junk food. 

To break this cycle, healthcare professionals recommend making lifestyle changes that prioritize healthy eating habits and regular, restorative sleep. It’s important to note that while weight loss may not necessarily cure sleep apnea, it can be an effective way to minimize sleep apnea symptoms and improve sleep quality.

By giving equal attention to cultivating healthy sleep routines and making informed dietary choices, individuals can effectively manage sleep apnea and reduce its impact on overall well-being.

Some foods, especially those loaded with unhealthy fats and sugars, can make your sleep apnea symptoms worse. They promote inflammation and can make you gain weight, especially around your throat and neck. In addition, when these areas get bigger, your airway becomes narrower, increasing the chances of breathing disruptions during sleep.

On the flip side, a diet packed with foods that fight inflammation can help ease sleep apnea symptoms. Just think of fruits, veggies, whole grains, and lean proteins. Not only that! It’s also important to avoid big meals, alcohol, and caffeine close to bedtime. 

Eating heavy meals before sleep leads to indigestion and heartburn. As for alcohol, that can make you feel drowsy at first, but once it wears off, you’re at risk of tossing and turning throughout the night. Likewise, consuming caffeinated drinks before bedtime can block your adenosine receptors, lowering your adenosine levels and preventing you from feeling sleepy.

Overall, these choices can help you sleep better and breathe easier, making a real difference in how you feel during the day. By understanding this food-sleep apnea connection, you gain the power to make smart choices and improve your sleep quality.

While various factors contribute to sleep apnea, including genetics and lifestyle, one aspect that can significantly impact its severity is diet. Let’s explore the relationship between sleep apnea and nutrition, focusing on the foods you should avoid to manage this sleep disorder. 

Fatty Meats

Avoid fatty meats such as lamb, pork, and beef as they are rich in saturated fats. Moreover, they have the potential to cause inflammation throughout your body and increase the risk of cardiovascular problems, a concern for individuals with obstructive sleep apnea. If you want to include meat in your diet, try to eat more lean meats such as chicken and fish, or maybe consider swapping out some red meat for plant-based proteins. 

Bananas

Bananas are a popular fruit that is known for its nutritional benefits. They are a good source of antioxidants, potassium, and fiber. However, for people with sleep apnea, bananas may be a hidden danger.

One of the ways that bananas can worsen sleep apnea is by increasing mucus production. Mucus is a sticky substance that helps to trap and remove dust, dirt, and other irritants from the airways. However, too much mucus can narrow the airways and make it more difficult to breathe.

Alcohol

Alcohol can disrupt your sleep in several ways. Firstly, it relaxes throat and airway muscles, increasing the risk of airway collapse, a significant concern for people with OSA. 

Secondly, alcohol dehydrates the body which thickens mucus and complicates breathing for people with OSA and CSA. Alcohol also disrupts sleep patterns, making it harder to fall or stay asleep. Specifically, alcohol shortens deep REM sleep and causes nighttime awakenings, further impacting sleep quality.

Caffeine

Caffeine poses a triple threat to quality sleep. First off, it hinders the ability to fall asleep due to its stimulating properties, keeping both mind and body alert. When consumed too close to bedtime, it can make drifting off a challenging task.

Same with alcohol, caffeine intake also disrupts the sleep cycle, leading to nighttime awakenings and reduced time spent in REM sleep. Also, caffeine exacerbates sleep apnea symptoms by elevating heart rate and blood pressure, potentially worsening the condition.

For individuals with sleep apnea, it’s essential to stay away from caffeine, especially before bedtime. If you can’t live without coffee, then moderation is key, and it should be avoided within 6 hours of bedtime to safeguard your sleep.

Here are some other sources of caffeine that you need to avoid as well: 

• Coffee: 1 cup (8 ounces) of brewed coffee contains about 95 mg caffeine, instant coffee has about 60 mg, and decaffeinated coffee has around 4 mg.
• Espresso: 1 shot (1.5 ounces) has around 65 mg caffeine.
• Soda: 12 ounces of dark cola has about 40 mg caffeine, while Mountain Dew contains 55 mg in the same amount.
• Energy drinks: An 8-ounce cup has around 85 mg caffeine. Energy shots are highly concentrated, with a 2-ounce shot containing about 200 mg of caffeine.
• Chocolate (cacao): 1 ounce of dark chocolate has at least 24 mg caffeine, while milk chocolate contains only a quarter. 
• Tea: Black tea includes around 47 mg of caffeine per cup, green tea contains 28 mg, decaffeinated tea contains 2 mg, and herbal tea is caffeine-free.

Sugary Foods and Drinks

A diet high in sugar affects sleep quality in general. Sugary foods and drinks can cause fluctuations in blood sugar levels, which can lead to nighttime awakenings. Sugar can also interfere with the production of melatonin, a hormone that helps to regulate sleep-wake cycles.

If you have sleep apnea, it is important to follow a healthy diet that is low in sugar. This can help improve your sleep quality, reduce your risk of complications from sleep apnea, and promote better sleeping habits.

Although there is no “cure” for sleep apnea, there are several things you can do to manage sleep apnea symptoms. 

One key aspect is maintaining a healthy diet. Here, we’ll explore the foods you should eat more of to better manage sleep apnea.

Fruits and Vegetables

Fruits and vegetables are packed with nutrients, including vitamins C and E. These vitamins have antioxidant and anti-inflammatory properties, which can help reduce inflammation and improve sleep quality. Some specific options to consider include:

• Tart cherries, kiwis, berries, and grapes: These fruits are a good source of antioxidants,  anti-inflammatory compounds, and melatonin.
• Broccoli, asparagus, and brussel sprouts: These vegetables are good sources of vitamins C and E, as well as fiber. They also contain sulforaphane, a compound with anti-inflammatory properties.

Omega-3 Fatty Acids

Studies have found that not getting enough Omega-3 fatty acids in your diet can make sleep apnea worse. To help with this, eating oily fish like salmon, tuna, mackerel, and sardines can be good for your health.

Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation and make sleep apnea symptoms less severe. They can also improve the quality of your sleep by reducing stress and anxiety and by helping your body make more melatonin. 

Whole Grain

Although sleep apnea cannot be cured, doctors suggest it can still be treated to make its effects manageable. One treatment that can lessen the severity of sleep apnea is weight loss. As a result, a diet consisting of whole grains is beneficial for those suffering from sleep apnea. 

Whole grains facilitate weight loss because they are rich in fiber and promote a feeling of fullness. Moreover, they provide complex carbohydrates that are digested slowly by the body, which stabilizes blood sugar levels throughout the night and enhances sleep quality.

Tryptophan

When you eat foods that contain tryptophan, an essential amino acid, your body uses it to produce serotonin. Serotonin is a neurotransmitter that plays a role in mood, sleep, and other bodily functions. Serotonin is also converted into melatonin, a hormone that helps regulate sleep-wake cycles. 

Tryptophan can be found in: 

• Animal products: turkey, chicken, fish, and eggs
• Plant products: nuts, seeds, beans, and tofu 

Magnesium

Like tryptophan, magnesium too, is an essential mineral that plays a role in many important bodily functions, including sleep. It aids in regulating the production of melatonin and also helps relax the muscles and nerves, which can make it easier to fall and stay asleep.

Here are some tips for increasing your magnesium intake:

• Eat plenty of leafy vegetables, such as spinach, broccoli, or turnip greens. 
• Include nuts and seeds in your diet, such as almonds, cashews, pumpkin seeds, and sunflower seeds.
• Choose whole grains over refined grains.
• Eat avocados and black beans.

Besides medical treatments such as CPAP therapy, making certain changes in your daily life can help improve sleep apnea symptoms. These changes can reduce airway blockage, which not only help you sleep better, but also reduce the chances of developing other health problems.

That said, let’s explore what you can do to improve your sleep apnea symptoms:

• Stick to a regular sleep schedule.
• Develop a relaxing bedtime routine.
• Elevate your head with pillows.
• Avoid sleeping on your back.
• Use nasal decongestants for clear airways.
• Manage stress by engaging in physical activity and practicing relaxation methods like yoga or meditation. 

Understanding the importance of diet and lifestyle changes is key to effectively managing sleep apnea. Your choice of foods can either worsen or alleviate your symptoms, making dietary adjustments essential for those dealing with symptoms of sleep apnea.

Avoiding fatty meats, bananas, alcohol, caffeine, and sugary foods while embracing fruits, vegetables, fish, whole grains, and foods rich in tryptophan and magnesium can significantly improve sleep quality.

Equally important are lifestyle changes. Maintaining a consistent sleep schedule, incorporating relaxing bedtime routines, elevating your head during sleep, avoiding supine sleeping positions, and managing stress through relaxation techniques are crucial elements in enhancing your sleep apnea management.

By combining these dietary and lifestyle modifications, you empower yourself to take charge of your sleep apnea. This comprehensive approach leads to better sleep, improved overall health, and brighter, more energized mornings.