5 foods that naturally help with sleep apnea

For many, a day is good or bad depending on the kind of sleep they had. This is because during this time, the entire body goes through more or less, a form of reset that regulates and balances it. Thus, while a good night's sleep can make your day, a bad one is enough to induce some tears. This condition is much further worsened when someone is experiencing sleep apnea. According to the National Heart, Lung and Blood Institute, it is a condition that occurs when your breathing stops and restarts numerous times while you sleep, preventing the body from processing enough oxygen

If you snore or gasp for air while you sleep, it could be a sign of sleep apnea. The condition is mainly of two types: Obstructive and Central. OSA or Obstructive Sleep Apnea happens when the upper airway is blocked at different times during sleep, stopping or blocking the air flow. It is mostly caused by obesity, large tonsils or hormonal changes. CSA or Central Sleep Apnea occurs when the brain doesn't send the signals to breathe thus obstructing airways and chest muscles. But did you know that eating certain foods can help you sleep and tackle sleep apnea better? Find them out below!

Whoever thought avocados would plant the seeds of sleep that effectively? Consuming an avocado daily for six months was reported to lead to better sleep, in a 2025 study published in the Journal of the American Heart Association. This is because it contains tryptophan, folate, magnesium, fibre and more all of which promote sleep health.

Products including soy, such as tofu, edamame, soy milk and more are packed with compounds such as isoflavones which help in sleep duration and quality. A 2015 study published in Nutrition Journal stated that high isoflavone intake was associated with optimal sleep duration and quality in the Japanese population.

Nuts have always been known to be beneficial to human health but when it comes to sleep apnea, it seems walnuts do their magic. As per a 2024 study published in Proceedings, walnuts have a unique nutritional profile, including tryptophan and melatonin which helped them improve sleep quality and efficiency in people who consumed 40g of the nuts daily. Additionally, they also reduced daytime sleepiness in young adults.

Tart cherries juice recently went viral for its effectiveness in inducing sleep and benefiting health. As per a 2025 study published in Food, Science and Nutrition, tart cherries improved sleep indicators such as sleep duration, sleep efficiency, and sleep onset time.

Oily fish such as salmon, sardines and more are rich in Omega-3 fatty acids and according to international dietary guidelines, people should consume at least two servings per week of oily fish. According to a 2013 study published in Frontiers in Neurology, Omega-3 fatty acids are beneficial for the cardiovascular system, minimise the inflammatory process and thus reduce cardiac dysfunction and premature death in patients with OSA.

Sleep problems are more prevalent than before. According to the National Sleep Foundation, over 50 million Americans are estimated to have OSA and 80% of those are undiagnosed. While the condition does require medical expertise, these foods can certainly ease the burden of its effects a bit.

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.