In Greek the word “apnea” means “without breath.” Sleep apnea is a condition that causes repeated interruptions in

your breathing during sleep. For a sleep apnea patient, weight loss is firstly recommended. However, losing weight is perhaps far tougher than gaining a few pounds. At the same time, 60 to 70% of sleep apnea patients are obese and for them weight loss could be a really daunting task.

Some interesting information on diet plans for sleep apnea patients have emerged. The research shows that low energy diet followed by professional counseling can actually help the apnea patients to lose significant amount of weight and ensure consistency in weight loss. However, there are some foods that are naturally packed with essential vitamins and minerals and eating these wonder foods can help you in good quality sleep.

1. Melatonin-Rich Foods – Melatonin rich foods are able to increase the body’s natural melatonin production and helps regulate sleep. Foods include pineapples, bananas, cherries, oranges, oats, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber and nuts and seeds like walnuts, sunflower seeds, mustard seeds and flaxseed.
2. Tryptophan-Rich Foods – Tryptophan, an amino acid that when ingested converts serotonin into melatonin, the hormone that helps us sleep. Tryptophan can be found in dairy products (like milk, cheese and yogurt), seafood, nuts, legumes, grains like barley, oats and certain types of fruits and vegetables, including apples, banana, and turnips. Chickpeas also known as garbanzo beans which is a very healthy legume that adds a lot of protein and fiber to your diet and very rich source of tryptophan.
3. Calcium Loaded Foods – Calcium is needed for the production of melatonin in the brain. Calcium rich diets have been shown to help patients with insomnia. Dairy products that contain both tryptophan and calcium are among the best sleep inducers. Sources of calcium include – dark leafy greens, low-fat milk, cheese, yogurt, fortified cereals and soybeans.
4. Foods High in Magnesium – Magnesium is a mineral that, when ingested, can help to reduce the effects of adrenaline, helping us relax and get to sleep. Magnesium is often referred to as the sleep mineral. If you’re looking for foods that contain magnesium, look no further than spinach, kale, nuts, fish, soybeans, bananas, avocadoes, soybeans and yogurt.
5. Vitamin B6 Foods – Vitamin B6 plays a critical role in the process of converting tryptophan into the hormone melatonin. A deficiency in B6 has been linked with lowered serotonin levels and poor sleep. It’s actually quite common in seeds and nuts, such as pistachios, sunflower seeds, and flaxseeds. It can also be found in many types of fish, such as tuna and salmon, and fruits like avocadoes and bananas.
6. Sleepy- Time Drinks – It’s not just foods that are great for sleep. Many drinks contain essential vitamins and minerals that help aid with sleep. For a good night’s sleep, try drinking these before laying down: warm milk, almond milk, lavender tea and peppermint tea.