If you have obstructive sleep apnea (OSA), you probably already know that drinking coffee or alcohol before bed is a bad idea. While one keeps you wired and full of energy, the other relaxes the airway, worsening symptoms. But did you also know that the food you eat can affect your OSA, too? Here’s a closer look at three menu options that could make getting proper rest harder, and some smart swaps that can help you get the safe, comfortable sleep you need!
This is Bananas!
Bananas may be an excellent source of potassium, but unfortunately, they can increase mucous production in the body, making it harder to breathe. When you already have a condition like OSA due to airway restrictions, this additional challenge can make getting the rest you deserve even harder.
Until We “Meat” Again
Not all meats are created equal. While lean proteins like fish and poultry should not create any additional challenges for sleep apnea patients, fatty varieties like pork, bacon, beef and anything fried should be avoided, especially close to bedtime.
“Carb” Your Enthusiasm
Refined carbohydrates are usually full of sugar, which can increase your risk of obesity or being overweight, both of which are risk factors for sleep apnea and diabetes. Excess weight also increases inflammation and fat deposits around your airway, increasing breathing difficulties.
Thank You, and Goodnight: 4 Foods That Could Help You Fall Asleep
Now that you know which foods to avoid in the pursuit of a good night’s sleep, here are four that can help you!
- Fresh fruits and vegetables are full of vitamins, minerals, and fiber. Not only will they leave you feeling satisfied longer, but they also can satisfy your sweet tooth without the hyperactivity associated with refined sugar.
- Low fat dairy products are filling, packed with calcium and protein, and can even help you maintain a healthier body weight than consuming fuller fat varieties.
- Plant based oils such as olive, canola, or safflower oil are better for you than saturated fats and can help bring life to your favorite recipes without increasing your weight.
- Whole grains have plenty of fiber without the sugar of refined carbs, making them more filling and less likely to increase your body weight.
Remember, no matter what you decide to include in your daily diet, the key is moderation. An occasional cookie or bacon at breakfast shouldn’t derail your sleep schedule, but regularly consuming foods that can increase your weight or mucous levels can. Thus, be sure to eat plenty of whole, unrefined foods and leave the rest for an occasional treat. If you have any questions or concerns about any lifestyle choices that may be making it harder to get the rest you deserve, reach out to your sleep dentist for help.
About Our Practice
At Healthy Sleep Tulsa, we understand the importance of a good night’s rest. That’s why we’re committed to helping you get to and stay asleep with the help of oral appliance or combined therapy. If you’re tired of being tired, it’s time to stop tossing and turning and put your sleep apnea symptoms to bed. Schedule a consultation for sleep apnea treatment today by visiting our website or calling 918-300-4325.