Foods That Stop Snoring

Last updated: January 28th, 2024

Snoring - the nighttime nuisance that affects sleep quality and peace for both the snorer and those within earshot. But what if we told you that diet and lifestyle changes, including incorporating foods that stop snoring, could help turn down the volume on this common problem?

Key Takeaways

  • Incorporating anti-inflammatory foods like fish, honey, and turmeric into your diet can help reduce snoring by alleviating congestion and inflammation in the nasal passages and throat.

  • To avoid worsening snoring, it’s advisable to limit intake of dairy products, processed sugars, and alcohol, particularly before bedtime, as they can increase mucus production and obstruct the airways.

  • Effectively managing allergies by identifying triggers and maintaining a clean sleep environment, along with lifestyle changes like weight loss and adjusting sleep positioning, can contribute to quieter nights with less snoring.

Foods to Help You Stop Snoring

Various foods like fish, honey, and turmeric with anti-inflammatory properties

The answer to a quieter night could be on your plate. Yes, your diet plays a significant role in controlling snoring. Certain foods have properties that can help you stop snoring by reducing inflammation and congestion in your nasal passages.

So, what’s on the menu for a peaceful night’s sleep? Fish, honey, and turmeric are not just delicious additions to your meals but also sleep-friendly choices that can reduce snoring. We will examine these food items thoroughly.


Fish, specifically types like salmon, tuna, sardines, mackerel, and trout, are rich in good fatty acids that have anti-inflammatory properties. These properties can help reduce the inflammation of muscles in the nose and throat that obstructs the nasal passage and results in snoring. Including these fish in your diet as anti inflammatory foods, along with olive oil, can be beneficial for those who snore.

On the other hand, red meat can contribute to snoring by causing inflammation, including in the throat. So, replacing red meat with fish in your meals can reduce the likelihood of snoring and is considered a healthier alternative.


Honey is a sweet remedy for snoring. It possesses anti-inflammatory and anti-microbial properties that can help reduce congestion and swelling, resulting in quieter sleep. Particularly, Manuka honey can coat the throat, minimize snoring vibrations, and provide relief from sore throats.

To reap these benefits, consider adding a teaspoon of honey to your daily diet. You can mix it in hot water, add it to ginger tea, or even consume it directly before bed. Scientific studies have recognized these anti-inflammatory properties of honey in reducing snoring and improving sleep quality.


Another food to include in your anti-snoring diet is turmeric. Its active compound, curcumin, helps clear blocked nasal passages and promotes throat healing, which reduces snoring.

One popular way to consume turmeric is in the form of ‘golden milk,’ a concoction of ground turmeric and warm milk. Having this beverage daily can help soothe a sore throat and reduce snoring. Research supports the use of turmeric for reducing snoring and suggests it may even help prevent snoring in some individuals.

Foods to Avoid for Better Sleep

Dairy products like milk, cheese, and yogurt

While some foods can help reduce snoring, others may make snoring worse. Dairy products, processed sugars, and alcohol can increase mucus production and obstruct the airways, worsening snoring.

What is the exact impact of these foods on your sleep and what can be used as substitutes? We will clarify this.

Dairy Products

Milk, cheese, and yogurt - while loved by many, these dairy products can be a nightmare for snorers. They are known to increase mucus production, leading to blocked nasal passages and snoring.

If you’re a dairy lover, don’t fret! Almond milk, soy milk, lactose free milk, and other non-dairy milk alternatives can be a great substitute if you want to reduce your snoring or avoid cow’s milk.

Processed Sugars

While that sweet treat before bed might seem tempting, it could be worsening your snoring. Processed sugars can increase mucus production, leading to obstructed airways and heightened snoring.

Foods high in processed sugars include those with added sugars such as cane sugar, corn syrup, and brown rice syrup. So, next time you reach for the soda, sports drink, or sugary cereals, remember you might be signing up for a noisy night.


Glass of alcoholic beverage

While it might help you fall asleep faster, alcohol can also relax your throat muscles, making snoring more likely. Besides, it can disrupt your REM sleep, crucial for memory consolidation and overall sleep quality.

Heavy drinking can contribute to sleep-induced breathing abnormalities like snoring and sleep apnea. So, cutting back on alcohol, especially close to bedtime, can lead to quieter nights and better sleep.

Allergy Triggers and Snoring

Allergies can also play a role in snoring. They can cause nasal congestion and inflammation, which can lead to snoring. Food allergies or intolerances can contribute to snoring by causing a buildup of mucus in the nose and throat. This can obstruct the airways and lead to snoring during sleep..

How can these allergy triggers be managed to reduce snoring? We will address this next.

Identifying Your Own Allergy Triggers

Knowing your enemy is half the battle won. Identifying your allergy triggers can help you manage your allergies and reduce snoring. Some common allergy triggers include:

  • Pollen

  • Dust mites

  • Pet dander

  • Mold

  • Certain foods

Seasonal allergies like hay fever can lead to nasal congestion and inflammation, exacerbating snoring.

Allergy testing, such as skin prick tests and blood tests, can help identify allergens like pollen, mold, pet dander, dust mites, and certain foods that may be causing your snoring.

Managing Allergies for Better Sleep

Once you’ve identified your allergy triggers, the next step is managing them. This can involve medication, avoiding allergens, and maintaining a clean sleeping environment.

Some tips for an allergy-free sleeping environment include:

  • Using dust-mite-proof covers for pillows and mattresses

  • Washing bedding in hot water weekly

  • Vacuuming with a HEPA filter vacuum

  • Showering before bed to remove allergens from the body

Lifestyle Changes for Quieter Nights

Aside from diet, other lifestyle changes can also contribute to a better night’s sleep and quieter nights. These include weight loss, adjusting your sleep position, and taking care of your nasal passages.

Each of these changes can significantly reduce your snoring. We will look at them more closely.

Weight Loss

Healthy weight loss concept

Excess weight, especially around the neck, can put pressure on your airways when you sleep, causing snoring. Losing weight can alleviate this pressure, enhancing lung function, increasing lung volume, and reducing soft tissue volumes, thereby creating more space for air to flow.

Remember, weight loss should be achieved through a balanced diet and regular exercise, not fad diets or quick fixes.

Sleep Position

Believe it or not, the position you sleep in can affect your snoring. Sleeping on your side can prevent the base of your tongue and soft palate from collapsing into the back of your throat, reducing the obstruction of the airway and consequently decreasing snoring.

If you naturally gravitate towards sleeping on your back, consider using a body pillow or other methods to maintain sleeping in a side position.

Nasal Care

Keeping your nasal passages clear is another way to reduce snoring. Saline rinses, neti pots, and nasal strips can all help.

These methods cleanse the nose, decrease inflammation, and improve airflow during sleep, leading to reduced snoring.


In conclusion, the path to a quieter night’s sleep might not be as far off as you think. A balanced diet, lifestyle changes, and managing allergy triggers can all significantly reduce snoring. So, here’s to peaceful nights and brighter mornings!

Frequently Asked Questions

What can I drink before bed to stop snoring?

You can drink a cup of hot water with a teaspoon of honey, or chamomile/ginger tea before bedtime to help lubricate your throat and reduce snoring. Honey's anti-inflammatory properties can also help in reducing snoring vibrations.

Why does honey stop snoring?

Honey helps stop snoring by reducing swelling in the throat due to its anti-inflammatory and anti-microbial properties. This prevents congestion of the air passage, making it an effective remedy for snoring.

Do certain foods cause snoring?

Yes, certain foods such as fatty and acidic foods can contribute to snoring by causing throat irritation and inflammation, as well as prolonged stomach activity.

Medicine to stop snoring?

Consider using steroid nasal sprays like Flonase, Nasonex, or Nasacort to relieve seasonal allergies and potentially reduce snoring.

How can allergies affect snoring?

Allergies can cause nasal congestion and inflammation, which in turn can lead to snoring. Keep in mind your allergies may be contributing to your snoring.


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