Finding ways to live comfortably with sleep apnea isn’t easy, but eating the wrong kinds of foods – especially close to bedtime – can actually worsen the impact on your body’s ability to get a good night’s rest.
This page will walk you through what you need to know about foods to avoid when you’re living with sleep apnea, as well as some foods that are actually good for promoting healthy sleep.
How does food affect sleep apnea symptoms?
This really depends on the type of food that you’re discussing, and don’t worry, we’ll get to several throughout this page.
However, anything that affects how your body functions may also affect your sleep patterns. Whether it’s impacting your blood sugars or your stomach acid, there are plenty of different foods that can disrupt sleep – especially if you’re choosing to eat close to bedtime.
REMEMBER: There are no specific foods you have to avoid if you’re living with obstructive sleep apnea, but it’s best not to eat within 2-3 hours before you plan to sleep. This helps your body fully digest your meals before lying down to rest.
The connection between acid reflux and sleep apnea
As we’ve discussed before, there’s a strong compounding relationship between sleep apnea and acid reflux, since each can worsen the symptoms of the other if left untreated.
Acid reflux specifically may lead to stomach contents coming back up into your esophagus and/or mouth during sleep, further narrowing your airway and making it more likely that you could wake up choking or gasping for breath.
Unfortunately, acid reflux can be triggered by some of the foods on this list as well, which again compounds the severity and frequency of your sleep apnea episodes.
8 foods and beverages to avoid near bedtime when you’re living with sleep apnea:
1) Alcohol
You might think that alcohol makes it easier for you to fall asleep, but the truth is that although it may help you initially fall asleep, its ability to relax the tissues in your throat makes it a dangerous addition to those who have sleep apnea.
This doesn’t even have to be excessive drinking. Moderate drinking (2-3 drinks in the evening) is still considered enough to worsen the impact of your sleep apnea symptoms.
2) Refined carbohydrates
Did you know that refined carbohydrates break down into sugars when your body digests them? It’s true, and foods like white bread, white rice, and other highly processed carbohydrates (and those with added sugars) can spike your blood sugar when you’re trying to sleep, which can also impact your AHI.
Not only can this disrupt sleep, but these types of foods trigger inflammation in your body, as well as contributing heavily to weight gain over time.
3) Dairy products
Any kind of dairy product that’s not lactose-free is going to be loaded with saturated fats. Cream, milk, cheese, butter – they may taste great, but they also encourage your body to produce mucus.
If you eat a lot of dairy before bed, the mucus that your body is producing naturally from having eaten these types of foods can contribute to airway blockages while you’re sleeping, further worsening the severity and/or frequency of apnea episodes.
However, certain dairy products have been shown through meta-analysis studies (multiple studies combined) to be an effective sleep aid, particularly those that are high in melatonin or tryptophan.
These contrary points of perspective make dairy a commonly discussed topic among practitioners when it comes to treatment of sleep apnea symptoms.
4) Spicy foods
Even if you’re someone who really enjoys spicy foods, it’s a really good idea to avoid eating too much spicy food at dinner. It’s also a good idea to avoid them completely within the last few hours before you head to bed.
Spicy foods may trigger acid reflux, especially at bedtime when lying down, so if you eat spicy snacks before bed, there’s a much higher risk of stomach contents making their way back up into your esophagus and/or mouth.
Spicy foods are also believed to disrupt sleep, which some scientists believe could be a result of our body’s natural thermoregulation process.
5) Fried or fatty foods
Fried or fatty foods are high in saturated fats, which trigger inflammation in your body, as well as mucus production. These foods are also very calorie dense, which makes them a contributing factor in weight gain, as well.
Just like dairy products, this can lead to additional narrowing of your airway while you’re trying to sleep, and increased risks of choking or waking up gasping for air.
6) Pop or sugary foods
Pops and many types of junk food are full of sugar (and sometimes caffeine), which are very effective at spiking your blood sugar levels when consumed close to bedtime.
Over time, if this is done often, it can lead to inflammation and fatty deposits in your airway, which is known to worsen your sleep apnea symptoms. It can also cause inflammation, which can impact the narrowing of your airway, further contributing to sleep apnea episodes.
7) Red or processed meats
Red meat and processed meat are often high in sodium, as well as preservatives like nitrates. This can lead to fluid retention and, you guessed it, inflammation in your body.
In turn, this can cause tightening of your airways during episodes of apnea, which can worsen your symptoms. These types of foods are also calorie-dense, so they are known to contribute to weight gain over time.
8) Caffeinated beverages
This really just applies to the latter half of the day. Some people believe that they can confidently drink caffeinated beverages until after dinner time, but we recommend cutting those out of your diet after 2-3 pm.
Doing this will give your body a chance to finish processing all the caffeine in your system before your body goes to bed. Otherwise, you run the risk of the caffeine disrupting your sleep cycles and further escalating how much fatigue you may feel the next day.
Foods that promote healthier sleep
There are some food options that you can choose, that are much healthier than those listed above, which may even encourage deeper, stronger sleep cycles. These foods include:
- Whole grain foods
- A ‘Mediterranean diet’
- Probiotic-heavy foods
- Foods with Omega-3 fatty acids
- Caffeine-free teas
- Tart cherry juice (a natural source of melatonin)
- Foods with tryptophan in them (i.e., turkey, chicken, beans, almonds, certain vegetables)
When should I talk to a dietitian about supporting my metabolic health?
If you believe that you could be living with sleep apnea, and you’re concerned that your metabolic health is worsening your condition, don’t hesitate to talk to one of our healthcare practitioners about it.
They may be able to refer you for a sleep study and suggest a treatment plan that can improve both your dietary habits as well as reduce the severity of your sleep apnea symptoms. This way, you can start sleeping better and get back to living life on your terms – the way it should be.
