What You Should & Shouldn’t Eat if You Have Obstructive Sleep Apnea

The holidays are upon us and that likely means you’ll be participating in celebrations where there will be an abundance of food to enjoy. Maybe you’re even looking to learn how to bake your grandmother’s famous apple pie or some delicious holiday cookies?  New food and recipes mean new ingredients. Along with cooking and baking, comes taste testing and eating your delicious (hopefully!) new creations. However, if you suffer from diagnosed or potentially undiagnosed obstructive sleep apnea, what you eat can help ease or, conversely, exacerbate the condition. With this in mind, it’s important to know which foods are safe for you to enjoy, and which ones you should avoid or limit. Below, you’ll find a list of foods that will help you get your much-needed rest.

Sleep-Friendly Foods

1. Melatonin Rich Foods

Melatonin is a natural sleep enhancer, and luckily, you’ll find it in many fruits and vegetables. Cherries, corn, asparagus, tomatoes, grapes, broccoli, and cucumbers all contain this sleep-inducing hormone. And, one of the best natural sources for melatonin is tart cherry juice.

2. Omega-3 Foods

When you consume a high level of omega-3 fatty acids, this actually helps your body produce melatonin. Eating a variety of seafood items, like salmon, tuna, and even shrimp is your best bet to increase melatonin production. So, go ahead and enjoy that shrimp cocktail for a great night of sleep.

3. Tryptophan-Infused Foods

Tryptophan is an amino acid, and when you consume it, your body turns it into the neurotransmitter serotonin, which is eventually converted into…melatonin! Turkey is famously rich with tryptophan, which is why taking a nap after the holiday meal is a tradition for almost everyone. You’ll also find tryptophan in chicken, fish, beans, nuts, and various vegetables.

Foods to Avoid this Season

1. Bananas

If you think bananas are healthy, you’re right! But, while they are a great source of potassium and fiber, eating bananas can actually increase mucus production in your mouth and throat, which can worsen the breathing problems associated with sleep apnea. So, hit the pause button on, or at least limit, bananas.

2. Fatty Meats

Meats like steaks, burgers, bacon, pork, lamb, and sausage are all high in saturated fats, and eating too much of them can cause inflammation throughout the body. This can, in turn, lead to cardiovascular issues, which is always a big risk for someone with obstructive sleep apnea. Lean meats like fish and chicken are sleep apnea-friendly alternatives.

3. High-fat Dairy Products

Just like with bananas, high-fat dairy products like whole milk, cream, and heavy cheeses can increase your body’s mucus production. Eating them too often can also lead to weight gain, which is one of the leading risk factors for sleep apnea.

What to Remember

Basically, if you limit the saturated fat in your diet, you should be able to consistently get a good night’s rest. And also, while it isn’t technically food, we would be remiss if we didn’t address the nightcap (or two) you might be enjoying on a regular basis. Consuming alcohol within a few hours of going to bed can make it more likely that the muscles in your mouth and throat relax and block your airway, increasing apnea symptoms, so try to keep adult beverages to a minimum before turning in for the night. While we are on the subject of beverages, don’t forget to limit caffeine intake late in the day, too.

Above all, while diet is important, it’s only a small component of your overall sleep apnea care regimen, so remain diligent in wearing your oral appliance or CPAP every night. And, if you haven’t seen a sleep medicine specialist, add that to your new year to-do list. Keeping all of this top of mind will ensure that you’ll have plenty of energy to tackle your holiday plans and keep you and your family happy and healthy this festive season.

Meet Dr. Mogell

Dr. Kenneth Mogell is a dental sleep medicine expert who specializes in helping patients conquer sleep apnea via oral appliance therapy. He has decades of experience and has gained a reputation for being a leader in his field. To learn more about him and how he may be able to help you start getting the sleep you need, contact our office at 321-265-3462. We accept Medicare, Tricare and most medical insurance!