Sleep is essential for your overall health, but you may not feel well-rested if you have obstructive sleep apnea. That is true even if you sleep for more than eight hours a night. Obstructive sleep apnea causes repeated pauses in your breathing, so your brain wakes up for a little to reopen your airway. That repeated pattern of sleep interruption, which can last 10 seconds or longer and occur at least five times per hour, can limit your ability to get restful sleep. 

There are many factors that worsen symptoms of obstructive sleep apnea, especially weight gain. Eating healthier foods can help people with obstructive sleep apnea manage their weight. There are also certain foods that contain nutrients that may help people with obstructive sleep apnea improve sleep quality and ease symptoms. Continue reading to learn what those foods are. 

Nuts

Almonds, pistachios, walnuts, macadamia nuts, hazelnuts, and other nuts can help support heart health, reduce inflammation, and manage weight. They may also improve sleep quality, and those benefits can be attributed to the following nutrients:

• Protein and fiber help you feel full, which can make it easier to maintain a healthy body weight. 
• Vitamin E is an antioxidant that exhibits anti-inflammatory activity. Vitamin E may also be helpful with obstructive sleep apnea, since they tend to have higher levels of inflammation and oxidant compounds. 
• Magnesium works to relax muscles and can help promote better sleep. 
• Melatonin is a hormone that helps regulate the body’s sleep-wake cycle, eating melatonin-rich foods may help people get more restful sleep on a consistent basis. 

Berries

Nighttime pauses in breathing that results from obstructive sleep apnea can reduce oxygen levels. That can lead to a state of oxidative stress over time, during which there is an overabundance of cell-damaging compounds in the body. Oxidative stress can also increase the risk of heart disease, type 2 diabetes, and cognitive issues. Berries are rich in antioxidants that help reduce that inflammation and fight the free radicals that lead to oxidative stress. They also contain a lot of fiber, which helps you feel full for a while, supporting weight management. Great berries to consume include strawberries, blackberries, blueberries, and raspberries. 

Leafy Green Vegetables

The combination of low oxygen levels and higher oxidative stress can lead to inflammation, which worsens symptoms of obstructive sleep apnea. Leafy green vegetables, such as kale, spinach, Swiss chard, and collard greens, contain compounds that may help reduce inflammation. Reducing inflammation and swelling in airway tissues may lead to better sleep. Leafy greens also provide magnesium, which works to relax muscles and support better sleep quality. Leafy greens are also low in calories and high in fiber, two things that support healthy digestion and weight management, which may help improve symptoms of obstructive sleep apnea. 

Whole Grains

People with obstructive sleep apnea can benefit from weight loss, but it can be hard to do that without eating a balanced diet that contains fiber-rich foods. Whole grains work to support healthy digestion and keep you feeling full for longer. The fiber also helps you keep your blood sugar steady, which may support better sleep and limit inflammatory markers, both of which are essential for obstructive sleep apnea. Fiber-rich whole grains to consume include brown rice, bulgar wheat, oats, and quinoa. 

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.