recipes to stop snoring

Healthy Recipes for Better Sleep and Less Snoring

Good sleep is crucial for overall health, and what we eat before bedtime can significantly impact the quality of our slumber and snoring habits. This blog explores healthy recipes that not only promote better sleep but also help in reducing snoring.

Understanding the Connection

Certain foods can relax the muscles in your throat, increasing the chances of snoring. Conversely, foods rich in nutrients like magnesium, calcium, and tryptophan can promote relaxation and improve sleep quality.

Recipe Ideas

  1. Almond and Cherry Smoothie

    • Almonds are rich in magnesium, which promotes muscle relaxation and sleep. Cherries are one of the few natural sources of melatonin. Blend together almond milk, a handful of cherries, a teaspoon of honey, and a few ice cubes for a refreshing pre-bedtime drink.
  2. Banana and Oatmeal Cookies

    • Bananas are rich in potassium and magnesium, while oats contain soothing melatonin. Combine mashed bananas, oats, a sprinkle of cinnamon, and bake for a healthy nighttime treat.
  3. Herbal Tea Elixir

    • Herbal teas like chamomile or valerian root are known for their sleep-inducing properties. Brew a cup and add a teaspoon of honey for a calming effect.
  4. Warm Turmeric Milk

    • Turmeric contains curcumin, which can reduce inflammation. Heat a glass of milk with a teaspoon of turmeric and honey. This drink can soothe your throat and reduce snoring.
  5. Whole Wheat Turkey Sandwich

    • Turkey is a good source of tryptophan. A small whole wheat turkey sandwich in the evening can be both satisfying and sleep-promoting.
  6. Kiwi and Yogurt Parfait

    • Kiwis are surprisingly effective at improving sleep quality. Layer Greek yogurt with sliced kiwi and a drizzle of honey for a light, sleep-friendly snack.

Tips for Eating Before Bed

  1. Light and Early: Eat at least 2-3 hours before bed to allow time for digestion.
  2. Avoid Heavy Meals: Large or spicy meals can lead to indigestion and discomfort.
  3. Limit Liquids: To avoid nighttime trips to the bathroom, limit liquids right before bed.


Incorporating these healthy recipes into your evening routine can not only enhance sleep quality but also reduce snoring. By choosing the right foods, you create a foundation for a restful night, leading to better overall health and energy levels.

Remember, a balanced diet combined with good sleep hygiene can significantly impact your sleep and snoring patterns. Here’s to peaceful nights and energetic mornings!

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