What you eat can play a significant role in reducing or worsening snoring. Spicy foods, in particular, can irritate your airways in much the same way alcohol does, increasing the likelihood of snoring throughout the night. Research shows that spicy meals may trigger acid reflux by relaxing the lower esophageal sphincter, allowing stomach acid to irritate the throat and interfere with smooth breathing during sleep.
A study published in the International Journal of Psychophysiology also found that spicy and very hot foods can disrupt sleep patterns. These foods raise the body’s core temperature during the first sleep cycle, making it harder to achieve deep, restful sleep and potentially increasing snoring.
Some people use a simple trick to reduce inflammation caused by alcohol or spicy meals: taking a tablespoon of olive oil before bed. While this won’t completely eliminate snoring, it may help soothe the throat long enough for you and your partner to fall asleep more comfortably.
Excess salt intake can also be problematic. A 2023 UK study of nearly 500,000 people found that those who frequently added extra salt to their food were 11% more likely to experience snoring and sleep apnea.
Choosing a balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports better sleep and overall health.
