How Your Diet Impacts You and Your Sleep: Foods to Avoid for Better Rest

The food you eat plays a more important role in your sleep than you might think. At the TMJ & Sleep Therapy Centre of San Diego, we often work with patients who are struggling with sleep related breathing disorders, such as obstructive sleep apnea. Many patients do not realize that their diet may be contributing to their symptoms. By making intentional changes to your nutrition, you can improve not only your overall health but also your quality of rest.
 

The Link Between Diet, Weight, and Sleep-Disordered Breathing

Excess weight is one of the leading risk factors for sleep-related breathing disorders. Fat deposits around the upper airway can obstruct normal breathing patterns during sleep, leading to conditions like snoring and obstructive sleep apnea. Diets high in processed sugars, refined carbs, and saturated fats can contribute to unwanted weight gain, further exacerbating these issues.
 

By maintaining a healthy weight through balanced nutrition, many patients see notable improvements in their breathing and sleep quality. A thoughtful approach to diet isn’t just about cutting calories; it’s about choosing foods that support respiratory health and reduce inflammation.
 

The Role of Inflammation in Sleep Quality

Chronic inflammation in the body is often tied to poor dietary habits and can influence your ability to fall and stay asleep. Inflammatory foods (like those high in sugar, trans fats, and artificial additives) can worsen systemic inflammation, increasing the risk of sleep disturbances and worsening SRBD symptoms.
 

Adopting an anti-inflammatory diet that emphasizes whole, unprocessed foods can make a significant difference. Key staples of an anti-inflammatory diet include:
 

• Leafy greens and colorful vegetables
• Omega-3 rich foods like salmon and walnuts
• Whole grains such as quinoa and oats
• Anti-inflammatory herbs and spices like turmeric and ginger

Avoiding inflammatory foods helps support optimal airway function, hormonal balance, and overall sleep health.
 

Foods to Avoid for Better Rest

Certain foods can interfere with your sleep, especially when consumed too close to bedtime. Here are some of the biggest culprits:
 

• Caffeine (coffee, chocolate, soda): Can delay your sleep cycle and reduce deep sleep stages.
• Alcohol: Disrupts the natural sleep cycle and can worsen snoring and apnea events.
• Heavy or spicy meals: Can lead to acid reflux, increasing sleep interruptions.
• Sugar and refined carbs: Contribute to blood sugar spikes and crashes, which can disturb sleep.

Limiting these foods and replacing them with nutrient-dense options can lead to more restful nights and improved breathing.
 

Personalized Support for Lasting Results

Making dietary changes isn’t always easy, especially when you're trying to address specific health concerns like TMJ disorders or sleep related breathing disorders. We offer guidance and access to high-quality, targeted supplements designed to support sleep, reduce inflammation, and promote overall well-being. During a consultation, we evaluate your individual needs and recommend a plan tailored to your health goals.
 

Take Control of Your Sleep Through Better Nutrition

Your diet has a direct impact on your sleep quality and overall health. By avoiding inflammatory foods, maintaining a healthy weight, and choosing nutrients that support airway function, you can experience more restful nights and improved well-being. If you’re dealing with poor sleep, loud snoring, or signs of a sleep related breathing disorder, the right nutritional support can make a meaningful difference.
 

Contact the TMJ & Sleep Therapy Centre of San Diego to schedule a consultation and learn how our personalized nutritional guidance can help you sleep better and feel better. Visit our office in La Mesa, California, or call (619) 762-4379 to book an appointment today.