THERE is nothing quite like the sound of your partner’s deafening snores keeping you up into the wee hours.
But as annoying as it is for you, snoring also puts your other half’s health at risk.
GettyThere are several foods that can make snoring worse, according to experts[/caption]
Obstructive sleep apnoea, which causes people to wheeze loudly through the night, increases their chances of several killer diseases.
Not all snorers have the condition, but the two often go hand-in-hand.
It leaves sufferers at risk of high blood pressure, heart disease and type 2 diabetes.
Sleep apnoea, or snoring, is usually treated with lifestyle changes like losing weight, giving up smoking or reducing how much you drink – but alterations to your diet can help too.
Ashleigh Tosh, a health and nutrition expert at Prepped Pots powered by Musclefood, has shared some foods your loved one should cut out to reduce the racket they make at night.
1. Dairy
Eating dairy products like yoghurt, cheese, and ice cream before bedtime can aggravate the annoying habit.
“This is because the lactose found in dairy products increases the production of mucus which can contribute to snoring,” Ashleigh said.
2. Sugary foods and drinks
We’re always being told to cut down our sugar intake generally.
A diet high in the sweet stuff has been linked to insulin resistance, which is a precursor to type 2 diabetes, fatty liver, and cardiovascular disease.
But it can also wreak havoc on snorers.
“A high intake of processed sugars can lead to inflammation in your throat and nasal passages,” Ashleigh said.
“It’s best to avoid consuming sweets, cookies, desserts and soft drinks in the evening if you want to stop snoring.”
3. Wheat
Processed wheat, found in most breads, pastries and baked goods, can contribute to inflammation in the airways and sinuses, which can worsen snoring.
Wheat-based products can also increase the molecules that cause mucus production, according to Ashleigh.
“To reduce snoring, it’s better to opt for gluten free options,” she added.
4. High-fat meat
“Eating meat, especially fatty cuts, can cause people to snore because the high protein content and saturated fats trigger phlegm production,” Ashleigh said.
“It’s better to opt for lean meats and avoid consuming meat altogether just before going to bed.”
She also suggests anti-inflammatory foods like vegetables, fruits, salmon, nuts, avocados and olive oil.
5. Fast food
Finally, Ashleigh advises steering clear of fast food right before hitting the hay.
“It is highly processed, which means it can cause congestion in the respiratory system, potentially aggravating snoring,” she said.
Also, fast food typically comes in large portions so can easily cause indigestion.
“This can lead to disrupted sleep patterns and potentially worsen snoring,” Ashleigh added.