Diet plays a meaningful role in reducing or worsening snoring, and spicy foods are among the biggest contributors. They can have a similar effect on the airways as alcohol, causing irritation that may keep you snoring throughout the night. Research shows that spicy foods can also trigger acid reflux by relaxing the lower esophageal sphincter, which irritates the throat and makes breathing more difficult during sleep.
A study published in the International Journal of Psychophysiology found that spicy or very hot foods may disrupt normal sleep patterns. This is because they raise the body’s temperature during the first sleep cycle, interfering with restful sleep and potentially increasing snoring.
Some people find relief by taking a tablespoon of olive oil before bed. While this won’t completely eliminate snoring, it can help reduce inflammation from alcohol or spicy foods, giving you and your partner a better chance of falling asleep before snoring begins.
Excessive salt intake can also worsen snoring. A 2023 study involving nearly 500,000 participants in the UK reported that those who frequently added extra salt to their meals were 11% more likely to experience snoring or sleep apnea.
Adopting a balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports weight management and promotes better overall sleep quality.
