If you have obstructive sleep apnea, working with your sleep medicine team to manage your condition is vital. However, there may also be some things you can do on your own to improve the quality of your sleep. Changing your eating and drinking habits may help! Let’s talk about some foods and beverages that you should cut back on — or avoid entirely — in order to facilitate easier breathing at night.
Bananas
Bananas are full of healthful nutrients, and they are delicious. Unfortunately, they are not a great fruit option for individuals with obstructive sleep apnea. That is because they increase mucus production in the mouth and throat, which can exacerbate breathing problems while you are asleep. If you do choose to eat bananas, opt for ones that are on the green side; the riper and sweeter bananas are, the more they contribute to mucus production.
Refined Carbohydrates
Whole grain foods are great for your health because they contain lots of nutrients and contribute to satiety. Refined carbohydrates, on the other hand, are a different story. Eating a lot of sugar can spark an inflammatory response in your body that worsens sleep apnea. Plus, refined carbs can easily contribute to weight gain, and obesity is one of the major risk factors for sleep apnea.
Dairy
It has long been believed that high-fat dairy increases mucus production. However, while dairy products can create a “thick” feeling in the mouth, they do not actually increase mucus. With that being said, if you feel that you breathe easier and sleep easier when you reduce your high-fat dairy consumption, there is no harm in doing so. A study from 2008 even found that sleep apnea sufferers who cut back on high-fat dairy as part of a reduced-calorie diet experienced a reduction in their symptoms.
Alcohol
While alcohol may help you fall asleep at night, it can lessen your time in REM sleep and cause the muscles in your throat to overrelax. Studies have found that even people who breathe normally at night most of the time may experience episodes of sleep apnea if they consume large amounts of alcohol. If you choose to drink, you should do so in moderation and have your last alcoholic beverage at least a few hours before bedtime.
Fatty Meats
Fatty meats contain a lot of saturated fat, which can increase inflammation and worsen sleep apnea. You may find it beneficial to replace such meats with leaner alternatives, such as fish and chicken breast.
Do you suffer from sleep apnea? Cutting back on the above foods might just help you breathe easier at night.
About the Author
Dr. Dean Hutto is an experienced dentist and an active member of the American Academy of Dental Sleep Medicine. He focuses on helping patients find relief from sleep apnea via oral appliance therapy. If you have questions about what you can do to manage your sleep apnea, he would be pleased to talk with you. Reach out to our friendly team at 281-422-8249.