Nutrition and Sleep Apnea in Silver Spring, MD
The Best Foods For A Great Night of Sleep – Dr. Bassford Explains!
Do you toss and turn all night, struggling to get some shut-eye? Or does your partner complain about your disruptive snoring? If this sounds familiar, you may be one of over 22 million Americans suffering from sleep apnea.
Sleep apnea interrupts breathing during sleep, decreasing oxygen levels and often jolting you awake. Left untreated, it can increase your risk for other medical issues. Luckily, there are solutions, including improving your nutrition. At Silver Spring Sleep Solutions, our Silver Spring sleep dentist near you, Dr. Alice Bassford, explains the connections between diet and sleep apnea.
Call (301) 593-5500 to schedule your sleep apnea consultation with Dr. Bassford. She can suggest lifestyle changes and treatment options to help you discover a better night’s sleep! We’re here for patients in Silver Spring, Kensington, Wheaton-Glenmont, Washington DC, and beyond.
What Is Sleep Apnea?
Sleep apnea occurs when the muscles supporting your airway relax during sleep, narrowing or blocking airflow. These collapsed airways cause loud snoring and breathing lapses called apneas.
There are two main types of sleep apnea:
- Obstructive Sleep Apnea (OSA)
- Central Sleep Apnea (CSA)
With OSA, the more common variety, the airway collapses at the back of your throat. Central sleep apnea happens when signals between your brain and muscles malfunction, failing to trigger breathing.
Sleep apnea keeps you from reaching crucial deep sleep stages. The resulting fatigue can impact concentration, mood, and more during waking hours. Frequent apneas may also reduce blood oxygen, increasing your risk for high blood pressure, heart disease, and stroke, so it’s best to visit a sleep dentist near you once you begin noticing symptoms.
How Does Nutrition Affect Sleep Apnea? Our Sleep Dentist Near Kensington Explains
Diet and sleep apnea influence one another. Carrying excess weight predisposes you to OSA by narrowing your throat. Some foods and beverages also worsen or trigger apneas. However, a healthy diet can equip your body to breathe easier at night.
Weight Loss
Losing weight can significantly improve OSA if you are overweight. Every 10 percent of body weight shed reduces the Apnea-Hypopnea Index (AHI) measurement of OSA severity by over one-third. Slimming down decreases fat deposits around your upper airway, removing obstruction sources.
Anti-Inflammatory Foods
Systemic inflammation from OSA may originate from the gut. One theory suggests microbes and compounds from foods leak across damaged intestinal walls, entering the bloodstream and promoting inflammation. An anti-inflammatory diet supports a healthy microbiome and gut barrier.
Carbs and protein impact sleep-related factors. Imbalances can dysregulate hunger hormones, metabolism, and drowsiness rhythms. Stabilizing carbs and protein, meal portions, and timing assists in weight loss while optimizing sleep-wake cycles.
Alcohol and Caffeine
Consuming alcohol and caffeine close to bedtime can exacerbate OSA. Alcohol over-relaxes muscles, increasing airway collapse. Caffeine masks exhaustion, delaying sleep. Both upset sleep quality, compounding apnea effects.
What Are the Best Foods For Reducing Sleep Apnea?
Certain foods fight the underlying causes of sleep apnea, such as inflammation or excess weight.
Fruits and Vegetables
Filling up on antioxidant- and phytonutrient-rich produce can lower systemic inflammation. These compounds mitigate cell damage, regulate hormones, and optimize gut health. Go for a rainbow of colors to consume various vitamins and minerals.
Healthy Fats
Omega-3 fatty acids like those in salmon combat inflammation and balance weight-influencing hormones like leptin. Avocados provide metabolism-boosting monounsaturated fats. Nuts and olive oil are other excellent sources.
Fermented Foods
Fermented options like kimchi, kefir, and yogurt contain probiotics to improve your microbiome. They support nutrient absorption and decrease gut permeability. Include them regularly to maintain intestinal and immune function.
High-Fiber Carbs
Foods high in viscous fiber, like oats, nuts, and flax, help provide lasting fullness by slowing digestion. Fiber also feeds good gut bacteria linked to anti-inflammatory benefits in OSA patients.
What Foods Should I Avoid For Better Sleep?
Just as positive dietary choices can prevent apneas, the wrong foods can set the stage for poor sleep. Steering clear of these options curtails compounds that spark inflammation or disrupt sleep quality:
- Processed meat and fried foods
- Butter and margarine
- Sugar-sweetened beverages
- Refined grains like white rice or bread
- Alcohol
- Caffeine
Limit intake of these foods to occasions rather than everyday staples. Be mindful of portion sizes as well. This ensures stable energy, hunger satisfaction, and balanced blood sugar overnight. Be sure to reach out to Dr. Bassford, our Silver Spring sleep dentist, if you have any questions.
Frequently Asked Questions
What food substitutions help manage sleep apnea?
Substitute water for sweetened beverages, olive oil for butter, oatmeal for refined cereal or pastries, and berries for chocolate. These simple swaps bolster fruits, vegetables, fiber, and anti-inflammatory fats in your routine.
Is dairy bad for sleep apnea?
Dairy doesn’t need to be off-limits, but moderation is key. Some components may increase mucus or inflammation in sensitive people. Stick to just one serving daily of lower-sugar options like Greek yogurt or cottage cheese.
What's the best meal timing for sleep apnea?
Allow two to three hours for your stomach to clear after eating before bed. Dividing calories evenly between meals prevents energy crashes or hunger later. Standout options for pre-bed snacks are cherries, chamomile tea, and cottage cheese.
Should I avoid carbs for sleep apnea?
You don’t necessarily have to ban all carbs for OSA. Focus instead on consuming whole, high-fiber varieties like sweet potatoes, quinoa, beans, and non-starchy vegetables. Limit added or refined sugars that may cause energy spikes.
Breathe Easier Tonight with Better Nutrition
Alongside proper sleep hygiene and treatment, an apnea-friendly diet enhances sleep and health. For personalized guidance in creating your nutritional plan, schedule a consultation with our Silver Spring sleep dentist, Dr. Alice Bassford, by calling (301) 593-5500.
She and our exceptional team will help you address sleep apnea and its risks through tailored lifestyle changes and oral appliance therapy. Breathe freely and sleep better tonight! We’re here for patients in Silver Spring, Kensington, Wheaton-Glenmont, Washington DC, and beyond.
PHONE
OFFICE
10301 Georgia Ave, Suite 207
Silver Spring, MD 20902