Of all the natural remedies sleep apnea sufferers find helpful in their approach to boosting natural sleep, diet is one of the most overlooked. Balancing your diet and focusing on relaxation-enhancing natural foods such as proteins, plants, and fruits that contain anti-inflammatory properties may give your body the nutrients it needs to rest without exacerbating pressure on your airways.
Although most clinical studies agree that weight loss may be beneficial for people with sleep apnea and obesity, it’s also worth anybody living with the condition to educate themselves about the dietary changes that can support the nasal breathing techniques sleep apnea sufferers use to introduce restful sleep once and for all.
The Connection Between Sleep Apnea Approaches and Diet
Sleep apnea occurs due to obstructions in the airway and the speed at which you breathe to compensate. Slower, deeper breathing, pillow elevation, and innovative breathing techniques are key to promoting easier nighttime breathing without repeatedly waking up or feeling exhausted every morning.
While many people have tried a sleep apnea herbal treatment or supplement to help reduce the intensity of their symptoms, many do not realize that their diet and nutritional intake can also be meaningful. We know that sleep apnea is more prevalent in overweight adults, and focusing on eating healthily to safely and sustainably reduce excess weight can help. Still, dietary changes may also be helpful for other sufferers, including those already at a healthy weight.
Eating Anti-Inflammatory Foods for Sleep Apnea
Inflammation has long been thought to be connected to sleep apnea symptoms due to the impacts on your airways, and recent research has concluded that obstructive sleep apnea can create an ongoing state of low-level inflammation. This may also impact mood, cardiovascular health, kidney function, and metabolism; eating healthier foods that contain anti-inflammatory properties may enhance the effectiveness of other actions to augment your sleep.
Foods that can help balance inflammation levels include:
- Berries
- Probiotic yogurts
- Fatty fish, like mackerel, anchovies, sardines, salmon, and tuna
- Citrus fruits
- Leafy vegetables
- Coconut oils
Clinical studies also highlight foods naturally high in Omega-3 fatty acids, vitamin C, and polyphenols–including whole grains and dark chocolate–that can form part of a low-inflammation diet.
Reducing Dietary Fats and Spices to Assist With Sleep Apnea
Some popular meals and foods that are spicy, heavy, or contain larger amounts of fat can impact sleep quality in people of all ages and those with or without sleep apnea. Side effects like acid reflux are typical, along with increased inflammation in the airway and throat.
Trying to avoid these foods and heavy meals close to bedtime can help to reduce the likelihood of indigestion and gastrointestinal complaints while also ensuring you don’t inadvertently increase inflammation levels, as we’ve explained above. Processed meats, fried foods, alcohol, carbonated drinks, and heavier flavors like garlic and onion can contribute to acid reflux while also potentially counteracting the advantages of healthier options.
Learn More About Sleep Apnea Nutrition
Our latest publication, Sleep Apnea Solution, contains a wealth of knowledge and advice about the best ways to introduce easier breathing at night, including natural choices, breathing techniques, and nutritional tips.
Our Sleep Apnea Nutrition guide provides added value as an exclusive bonus. It explains the importance of dietary protein and offers simple meal suggestions, healthy, sleep-promoting snacks, and ideas to help introduce and maintain a sleep apnea diet plan into even the busiest of schedules!
