Is your diet making you snore?

For most, snoring is harmless, but if it’s chronic, disruptive and loud, it may indicate obstructive sleep apnoea (OSA). Sleep apnoea is when your breathing stops and starts while you sleep. While not all snorers have sleep apnoea, the two often occur together.

The symptoms of snoring are:

• Noisy, vibrating, snorting or rattling sounds
• Daytime sleepiness/fatigue
• Headaches
• Waking up feeling tired
• Poor concentration
• Sore throat, nose or mouth

What causes snoring?

Snoring is caused by the upper airways narrowing, which interferes with airflow. The airways are soft, not rigid, and the muscles surrounding the airways relax as we sleep, meaning the tubes have a tendency to narrow. There may also be an inflammatory link.

Other potential causes include:

1. Age: as we age, throat muscles relax, increasing the likelihood of snoring.
2. Weight: being overweight can result in extra tissue around the neck, restricting the diameter of the upper airways. One study suggests that overweight/obese subjects have significantly higher prevalence of snoring than those who are normal weight.
3. Sleeping position: lying on your back can increase the chances of snoring, thanks to the effect of the tongue and soft palate falling back into the throat.
4. Consuming alcohol has been shown to make snoring worse, as it makes the throat muscles more relaxed.
5. Nasal congestion from colds can obstruct airflow, causing people to breathe through their mouth, which can result in snoring.
6. Allergies, including certain food allergies, can increase the amount of mucus produced in the airways. The excess mucus causes histamines to be produced, which increases blood flow that causes inflammation.
7. Anatomy of the mouth and throat, such as larger tonsils or an elongated uvula (the dangling tissue at the back of the throat), can narrow the airway, leading to snoring.
8. Diet can play a role in either alleviating or aggravating snoring. Some foods and drinks can exacerbate snoring by relaxing the throat muscles, causing inflammation or encouraging weight gain – all of which make snoring more likely.

The worst foods for snoring

Snoring is linked to inflammation and mucus production, so an unhealthy diet high in pro-inflammatory foods may make symptoms worse. Some simple dietary changes include restricting:

1. Wheat-based products, such as bread, pastries and baked goods made with refined flour.
2. Dairy products like yogurt, cheese and milk increase mucus production, which can contribute to nasal congestion and make it harder to breathe. When mucus builds up, it narrows the airways and increases the chances of snoring.
3. Meat, especially red meat and processed meat are thought to make snoring worse.
4. Sugar. A high intake of sugar can lead to inflammation in your throat and nasal passages. Sugar has been shown to reduce sleep quality, leading to more restless, disrupted sleep, as it is a major cause of inflammation in the body.
5. Alcohol is a major trigger for snoring. It relaxes the muscles in your throat, making it more likely they will obstruct the airway.
6. Processed foods/fast food can cause reflux/digestive discomfort. They are often high in sugars, refined carbohydrates and unhealthy fats, all of which can increase inflammation.
7. Spicy foods can trigger acid reflux by relaxing the lower oesophageal sphincter, allowing stomach acid to irritate the throat.

What to eat instead

Conversely, people who eat an anti-inflammatory diet that is high in vegetables, fruit, wholegrains and nuts are less likely to suffer from snoring and OSA. Foods to include that may help improve snoring are:

1. Herbal teas, such as chamomile and peppermint, can help reduce inflammation and relax throat muscles, but to a lesser degree than alcohol. Green tea also acts as a decongestant.
2. Honey is a natural antiseptic, anti-inflammatory and antimicrobial. It has been found to reduce congestion and mucus in nasal passages.
3. Turmeric is the number-one anti-inflammatory spice, so is worth including in the diet where possible.
4. Omega-3 fatty acids found in oily fish, flaxseed and walnuts help reduce inflammation. Since congestion is a common cause of snoring, adding omega-3 foods to your diet could help keep your airways open.
5. Onions are an anti-inflammatory and a rich source of antioxidants, so they act as a decongestant – meaning they may help reduce snoring.

Overall, a balanced diet rich in whole foods like fruit, vegetables, lean proteins and wholegrains will not only help with weight management, but also provide the nutrients to support overall sleep quality.

Does eating late affect snoring?

Eating a large, rich meal right before bed can lead to indigestion and acid reflux, both of which are associated with snoring. Acid reflux occurs when acid from the stomach flows into the oesophagus (throat). This irritation of the lining of the throat causes inflammation, which tightens the airway and makes it smaller and more susceptible to snoring. The recommendation is to avoid eating late to improve sleep quality and reduce snoring. This goes for drinking alcohol, too: try to avoid it at least 3-4 hours before going to sleep.

Does exercise improve snoring?

Exercise can reduce snoring, especially when combined with a healthy diet and other lifestyle changes. As excess body weight, especially around the neck, is a common contributor to snoring. Regular exercise and losing weight can ease airway obstruction, improve sleep quality and reduce the risk of OSA.

Overall, does diet affect snoring?

While snoring can be challenging, it’s not necessarily permanent. Small dietary changes can make a big difference to snoring, improving sleep quality and overall health and well-being. By tweaking the diet, you might notice that both you and your partner start sleeping more peacefully. If snoring persists, it might be worth consulting a health professional; however, for many, diet and lifestyle changes are an effective starting point.

Further reading:

Why am I always tired?
Health benefits of exercise
Feeling bloated
Cut back on ultra processed foods
Honey recipes

Jo Williams is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

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