How to Prevent Snoring with the Right Diet


Snoring is a very common problem that can be caused by many factors such as obesity, age, and sleeping position. However, one of the most common causes for snoring is due to food allergies or sensitivities. Knowing what you should eat and drink before bedtime can help reduce your chances of snoring.

There has been lots of research into snoring prevention and many products created to form a multi million dollar market. But sometimes the simplest and easiest things can have the most profound effect.

No need to resort to sleeping pills or changing your sleep position, you can stop snoring and get a peaceful night’s sleep by making easy changes to your diet. In this article we will discuss some foods and drinks that may make it difficult for you to have a peaceful night!

Food to Eat to Avoid Snoring

  • Bananas are a great snack to eat before bedtime because they contain high levels of magnesium, potassium and B vitamins which helps the body relax for a meaningful deep sleep at night! Replenish your nutrient stores with bananas anytime during the day or even right after dinner for dessert instead of snacking on something that will leave you feeling tired and groggy. Bananas can also reduce mucus production which is another cause of snoring!
  • Peppermint tea. Making a hot cup of peppermint tea is another great bedtime ritual that can help you wind down at night so you are ready to reach a deep sleep cycle sooner! The warm drink also helps improve airflow by relaxing muscles in your throat tissues, which means there will be less snoring! If you are so inclined, you can also diffuse peppermint essential oil in a diffuser to reduce snoring. Peppermint is also known to have anti-inflammatory properties that can also help with allergies, which is another common cause of snoring.
  • Drinking water is one of the best things you can do to avoid snoring at night because it helps keep your throat and sinuses hydrated, which means less dryness that may cause irritation or swelling in your nasal passages. Aim for drinking half your body weight in ounces so if you weigh 150 pounds then drink about 75 ounces of water every day to reduce snoring!
  • Almonds are a great snack that you can eat before bedtime because they contain high levels of magnesium, which helps relax your throat muscles and give you a good night’s sleep by reducing the amount of time it takes for you to fall asleep at night. They also help reduce inflammation in your nasal passages so there will be less snoring during the night!

Foods that Help with Sleep Apnea

Sleep apnea is a common, potentially serious disorder in which breathing repeatedly stops and starts during sleep. People with this condition often snore and may wake up with a headache or sore throat. Sleep apnea can also worsen other health conditions that already exist such as diabetes or high blood pressure .If left untreated, people with sleep apnea are at risk for heart disease, depression ,car accidents caused by falling asleep while driving ,and more.

There are different types of treatments including wearing an air mask (CPAP) or a dedicated sleep apnea mouthpiece when sleeping; surgery; or weight loss if appropriate to the individual’s case.

And of course altering your diet can also play a major in combating the condition

  • Fruits and vegetables. Eating plenty of fruits and veggies is a great way to get all the vitamins, nutrients, antioxidants and fiber you need for a proper night’s sleep. In particular fresh produce such as spinach or kale are good options because they contain high levels of magnesium, which can help relax your throat muscles at night so you stop snoring!
  • Eating lots of protein in the evening is a great way to help relax your muscles and give you better sleep at night because it contains amino acids that can make you feel tired, which means less time trying to fall asleep when your head hits the pillow!
  • Whole grains. Whole grain breads or cereals are another good bedtime snack that contain high levels of tryptophan, which is an amino acid the body uses for the natural production of serotonin and melatonin. These hormones are responsible for helping you relax when it’s time to hit the sack.
  • Watermelon contains a lot of electrolytes like magnesium and potassium in addition to vitamin C and B vitamins that can help you maintain a healthy metabolism and relax your muscles so there is less chance of snoring during the night. It also helps with sleep apnea, which is a serious sleep disorder that causes you to stop breathing for short periods of time in bed.

Foods to Avoid Before Bedtime

  • Chocolate is a favorite treat for many people, but it can cause serious problems if you eat too much of it right before going to sleep at night because your body takes longer to digest chocolate compared with other types of foods and drinks which means there will be more undigested food in your stomach that can cause bloating and gas which leads to snoring.
  • Soda or carbonated drinks. Soda and other types of carbonated beverages are very bad for you because they increase the amount of air in your digestive tract, which can lead to excessive burping and gassiness during sleep, which will definitely cause snoring!
  • Drinking alcohol is another one of the worst things you can do right before bedtime because it causes sleep disturbances and decreases blood flow, which means your muscles will relax less so there will be more tension in your nose and throat that may cause obstructive or central apneas during sleep. Too much alcohol could lead to loud snoring and even more serious complications such as high blood pressure, heart disease, stroke or a heart attack.
  • Processed wheat flour. Some people have a sensitivity to processed wheat flour that can cause bloating, gas or nausea which will lead to excessive amounts of air in your stomach and digestive tract so there may be more snoring during the night. If you think this could be an issue for you and you’re avoiding wheat, try replacing white bread with gluten free crackers instead!
  • If you love your morning coffee, then we have some bad news for you! Drinking too much of this caffeinated beverage can impact the levels of acid in your stomach which may cause heartburn and indigestion during sleep that leads to snoring. If you are someone who has trouble sleeping or wakes up with a dry mouth at night, then you might want to stop drinking coffee after lunch or switch over to decaf instead.
  • Processed meat products. Eating processed meats like sausages, hot dogs and bacon may cause you problems later on in the night because they contain high levels of saturated fat which can lead to heartburn that causes snoring during sleep. Try having low-fat turkey or beef franks instead for a healthy night of rest.
  • Dairy Products. Some people like to eat yogurt before bed because it contains probiotics and calcium, but dairy products can actually cause digestive issues that lead to snoring. If you want the health benefits of yogurt without worrying about gas or bloating during sleep, then go for a low-fat lactose free version instead! Allergy to dairy can also increase mucus production in your nose and throat that leads to snoring.
  • Spicy food. If you love spicy foods, then we have bad news for you because eating these types of food before bedtime can cause acid reflux that leads to snoring. If you are someone who loves hot and spicy meals, try having them earlier in the day or just omit it from your diet completely instead!
  • Processed sugar. Sugar is delicious, but it can also cause digestive issues that lead to snoring. If you absolutely love sweet treats before bedtime, then go for a low-fat or sugar free option instead because eating too much of this type of food will increase the amount of acid in your stomach which leads to heartburn and indigestion during sleep causing you to snore. It can also increase phlegm production which could obstruct your nasal passages.


Reduce your snoring by changing what you eat at night! With this blog post we hope that you have learned about some of the foods to avoid for better sleep quality so there will be less snoring during the night and no more sleep deprivation.

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