7 Foods You Need to Avoid If You Have Sleep Apnea

Snoring and sleep apnea are not the same. Snoring is simply a noise caused by a reverberating soft palate, while sleep apnea is a disorder where breathing repeatedly stops and starts due to airway obstruction. Sleep apnea symptoms include loud and frequent snoring, choking/gasping for air mid-sleep, restlessness, morning headaches, and tiredness during the day.

If you have been diagnosed with sleep apnea, it is best not to eat anything two hours before bedtime. Certain foods can cause acid reflux and heartburn, which can increase the symptoms of sleep apnea. It may be beneficial to avoid eating the following foods in the evening:

Caffeine

Caffeine is a stimulant that can keep you wide awake, so it’s best to avoid it close to bedtime. It’s recommended not to drink anything containing caffeine within six hours of wanting to go to sleep.

High-Fat Dairy and Meat

These foods contain a high amount of fat and can be difficult for the body to break down. Eating too much at once can lead to discomforts like bloating and cramping. Limiting your fat intake can help improve your sleep apnea and help you maintain a healthy weight.

Alcohol 

Alcohol consumption may make you sleepy, but it can prevent you from getting the deep, restful sleep you need. It can also relax the muscles in the throat, which increases the risk of an obstructed airway during sleep.

Refined Carbohydrates

Refined carbohydrates are foods that have been processed and have had fibre and other beneficial components removed. These include white bread, white rice, and processed sugars like those found in sweets, cakes, and other sugary snacks. Eating too many refined carbohydrates can lead to weight gain and increase the risk of sleep apnea symptoms.

Rich and Spicy Foods 

Rich and spicy foods contain a lot of strong, intense flavours. They can be quite enjoyable to eat but can also cause discomfort if eaten too much. Eating too much of these types of food can lead to heartburn, throat irritation, and increased body temperature while sleeping.

Fibre-Enriched Food

Fibre-enriched foods are high in fibre, a nutrient that helps keep your digestive system healthy. It’s best to eat foods high in fiber during lunchtime instead of in the evening or at night, as they can take a while to digest and cause bloating if eaten too close to bedtime. Examples of fibre-rich foods are broccoli, cabbage, and other vegetables.

Bananas

Eating overripe bananas can cause your body to create more mucus, making it harder to breathe while sleeping.

How Diet Affects Sleep Apnea

Eating the right foods can make all the difference in getting a good night’s sleep. Eating plenty of fruits, vegetables, whole grains, and lean proteins can help to promote deep and restful sleep. On the other hand, consuming heavy meals with high sugar and carbohydrates can make it harder to fall asleep. Avoid eating heavy meals close to bedtime if you have trouble sleeping.

Conclusion

If you suffer from sleep apnea, it is important to limit or avoid certain foods that can exacerbate symptoms. While dietary changes may be difficult initially, they can significantly improve your sleep apnea. The best advice is to consult your doctor or nutritionist to determine which foods are best and which to avoid.

At Lethbridge Snoring and Sleep Apnea Clinic, we’re passionate about helping our patients achieve better sleep health. We provide sleep testing to help understand and assess underlying sleep conditions and provide the right treatment. If you’re looking for a sleep apnea clinic in Lethbridge, we can help! Get in touch with us today!