What drink is good for sleep apnea?

No drink can treat sleep apnea. However, some beverages can support better sleep quality, reduce inflammation, and ease nighttime symptoms that make sleep apnea worse. Here are some you can try: Chamomile tea: naturally calming, reduces anxiety, and promotes deeper sleep Lavender tea: has gentle sedative effects that help relax the nervous system Tart cherry juice: a natural source of melatonin , which regulates sleep cycles Warm milk (or non-dairy alternatives): contains tryptophan , which may help promote relaxation Decaffeinated green tea: rich in antioxidants that reduce inflammation in airway tissues. Pairing these drinks with good sleep hygiene and using your continuous positive airway pressure (CPAP) machine as prescribed can make a big difference in managing your sleep apnea.

What should you avoid with sleep apnea?

If you have sleep apnea, certain drinks can make sleep apnea worse. It’s best to avoid the following: Alcohol , which relaxes throat muscles and may worsen airway obstruction Caffeinated drinks such as coffee, energy drinks, soda, and black tea, which interfere with sleep quality Sugary beverages, since they can cause inflammation and weight gain, both of which are linked to worse sleep apnea symptoms These drinks may worsen sleep apnea symptoms. You also want to avoid habits like smoking, heavy late-night meals, and lying flat on your back.

The 6 Best Foods for Sleep Apnea and What to Avoid

Key takeaways:

Sleep apnea is a common sleep disorder. People who have this condition have a higher risk of developing heart disease, diabetes, and dementia.
Following a Mediterranean-style diet — including lean protein, fruits, veggies, and whole grains — may reduce the severity of sleep apnea.
Additional lifestyle strategies — such as exercising, avoiding smoking, and changing your sleeping position — may also help manage symptoms.

Obstructive sleep apnea (OSA), which is usually just called sleep apnea, is a common sleep disorder that affects nearly 30 million adults in the U.S. The condition is more common in men and in people with extra body weight.

While not a cure, certain dietary strategies may help reduce sleep apnea symptoms. In turn, these efforts may lower the risk of health conditions that are often associated with sleep apnea.

What is sleep apnea?

OSA is a condition in which your airways are partly or fully blocked while you sleep, causing temporary pauses in your breathing. This prevents you from getting adequate oxygen into your lungs. As a result, it can interrupt your sleep cycle and affect the quality of your rest.

Disrupted sleep can make you feel tired during the day, but it can also put you at a higher risk of developing chronic health conditions, including:

Is there a sleep apnea diet?

There isn’t a specific diet for sleep apnea, and little research exists around using dietary strategies to manage symptoms. That said, one small trial found encouraging results. Men with sleep apnea and extra body weight ate a Mediterranean diet, which focuses on fresh produce, seafood, and healthy fat. They had less severe symptoms than those who didn’t.

The men in this study also avoided alcohol and tobacco, exercised more, and took steps to improve their sleep hygiene. So it’s possible that the diet wasn’t solely responsible for the reduction in sleep apnea symptoms.

In another study, adults with sleep apnea and a larger body size experienced lowered inflammation if they:

Followed a Mediterranean diet
Exercised more
Improved their sleep habits

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Scientists are still studying the link between inflammation and sleep apnea. One theory is that sleep apnea might be connected to higher inflammation in the body. And the Mediterranean diet may help with sleep apnea because it's thought to reduce inflammation in the body.

Foods that might help sleep apnea

Adding the following six foods to your diet may help by lowering inflammation, promoting better sleep, or curbing certain effects of sleep apnea. Overall, though, more research is needed to determine if these foods have any effect on sleep apnea itself. Many of these foods are also a part of the Mediterranean diet.

1. Fruits and vegetables

Fruits and vegetables that are high in antioxidants like vitamins C and E can be especially helpful. Antioxidants can help improve sleep quality, reduce inflammation, and slow oxidative damage, which can contribute to heart disease and diabetes. Fruits and vegetables are also high in fiber, which helps you feel full and may assist with weight loss.

2. Whole grains

Whole grains are rich in fiber, which is satiating and may help with weight loss. Most whole-grain products are also fortified with folic acid, a nutrient that may have some protective effects against sleep apnea.

3. Seafood

Oily fish, such as salmon and sardines, are rich in omega-3 fatty acids and vitamin D. Low levels of vitamin D have been associated with sleep apnea. Foods high in omega-3s may help reduce inflammation.

4. Soy

Soy products — including tofu, edamame, and soy milk — contain compounds called isoflavones. These compounds are thought to help improve sleep duration and sleep quality. But it's unclear if the same effects are seen in people with sleep apnea.

5. Eggs

Eggs are rich in choline, an essential nutrient for your brain. There isn’t research to say that adding eggs to your diet will help sleep apnea. However, choline-rich foods may help cognitive health. And since lack of sleep from sleep apnea can affect mental clarity and alertness, eggs might be worth a try to counter sleep apnea’s effects.

6. Walnuts

Walnuts are commonly linked to better brain health and may also help lower inflammation. They also are high in antioxidants and contain melatonin, a hormone that helps with sleep.

What foods should you avoid if you have sleep apnea?

Some research shows that following certain dietary habits can make sleep apnea worse. Here are some foods you may want to consider avoiding.

1. Red meat and processed meats

One study found that among people with sleep apnea, the symptoms were worse for those who ate more red and processed meats. If you have sleep apnea, it may be a good idea to limit your intake of red meat.

2. Foods high in fat

High-calorie foods and saturated fat can contribute to weight gain and are a known risk factor for heart disease. Some research has shown that people with severe sleep apnea were also more likely to have a diet high in calories and saturated fat.

3. Soda and other sugary foods

A diet high in sugar might aggravate sleep apnea because sugar is linked to weight gain, elevated blood sugar levels, and inflammation. A diet high in sugar may also affect sleep quality.

4. Refined grains

A diet that includes a lot of refined grains may also worsen sleep apnea symptoms. Breakfast cereals, baked goods, and many ultra-processed foods are made from refined grains. These grains lack essential nutrients and fiber.

5. Alcohol

While the mechanism isn’t fully understood, it's thought that alcohol might relax the muscles in the upper airway. And, if you have sleep apnea, this may lead to a higher likelihood of interrupted breathing. Some research indicates that alcohol might make sleep apnea worse.

What else can be done naturally for sleep apnea?

As some of the earlier mentioned research indicates, pairing a nutritious diet with other lifestyle strategies may provide some relief from sleep apnea. Potentially helpful habits include:

Exercising regularly
Losing weight, if needed
Stopping smoking
Reducing or eliminating alcohol consumption if possible
Sleeping on your side

When to seek care for sleep apnea

Sleep apnea is a serious sleep disorder that often requires treatment. Talk with a healthcare professional if you experience any of the following:

Feeling constantly tired during the day
Feeling unrested even though you got a good night’s sleep
Frequently falling asleep during the day
Having difficulty concentrating or focusing
Having a partner notice that you snore and gasp for air while you’re sleeping

Frequently asked questions

No drink can treat sleep apnea. However, some beverages can support better sleep quality, reduce inflammation, and ease nighttime symptoms that make sleep apnea worse. Here are some you can try:

Chamomile tea: naturally calming, reduces anxiety, and promotes deeper sleep
Lavender tea: has gentle sedative effects that help relax the nervous system
Tart cherry juice: a natural source of melatonin, which regulates sleep cycles
Warm milk (or non-dairy alternatives): contains tryptophan, which may help promote relaxation
Decaffeinated green tea: rich in antioxidants that reduce inflammation in airway tissues.

Pairing these drinks with good sleep hygiene and using your continuous positive airway pressure (CPAP) machine as prescribed can make a big difference in managing your sleep apnea.

If you have sleep apnea, certain drinks can make sleep apnea worse. It’s best to avoid the following:

Alcohol, which relaxes throat muscles and may worsen airway obstruction
Caffeinated drinks such as coffee, energy drinks, soda, and black tea, which interfere with sleep quality
Sugary beverages, since they can cause inflammation and weight gain, both of which are linked to worse sleep apnea symptoms

These drinks may worsen sleep apnea symptoms. You also want to avoid habits like smoking, heavy late-night meals, and lying flat on your back.

Most people with sleep apnea can take magnesium safely. In fact, it may be beneficial. Magnesium supports the production of melatonin, which calms the nervous system and helps you fall and stay asleep. It also helps to relax muscles, including those in the airway, which may reduce nighttime awakenings.

Magnesium glycinate or citrate are the forms recommended for relaxation and sleep. Always check with a healthcare professional before supplementing, since magnesium can build up in your body if not cleared properly.

The bottom line

There’s no specific diet for sleep apnea. But following an eating pattern similar to the Mediterranean diet may help curb symptoms by lowering inflammation and your risk for related health conditions. Remember, while a healthy diet and lifestyle may help control sleep apnea symptoms, it’s important to talk with a healthcare professional if you think you might have this condition. They can help make sure you’re getting the treatment you need.

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Written by:

Laura M. Ali, MS, RDN, LDN

Laura M. Ali, MS, RDN, LDN, is a dietitian and culinary nutritionist with over 30 years of experience. She spent the first half of her career working in clinical nutrition, helping clients manage their health through diet.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

Reviewed by:

Bernadette Anderson, MD, MPH

A native of Saginaw, Michigan, Dr. Bernadette earned an undergraduate degree in psychology from the University of Michigan, Ann Arbor. She completed a master's degree in public health at the University of California, Berkeley, and a doctorate of medicine from the Medical College of Ohio.

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