Sleep apnea affects millions worldwide and is linked to serious health issues such as cardiovascular and metabolic diseases1. Recent large-scale research suggests that eating cheese may reduce the risk of developing sleep apnea by nearly a third2. This connection appears to be related to cheese’s influence on various biomarkers tied to metabolic and cardiovascular health3. Understanding how cheese consumption impacts sleep apnea risk could open new avenues for dietary prevention strategies4.
Cheese and Sleep Apnea Connection
Sleep apnea is a common disorder characterized by repeated interruptions in breathing during sleep, leading to fragmented rest and increased risks of heart disease, diabetes, and cognitive decline3. A large Mendelian randomization study, which uses genetic variants to infer causal relationships, investigated the link between cheese intake and sleep apnea risk in European populations56. The study found that individuals consuming more cheese had a 27.6% lower risk of developing sleep apnea (odds ratio 0.724, p=0.00478)734.
This inverse association was supported by data from over 400,000 participants, revealing that cheese consumption influenced 23 biomarkers related to sleep apnea28. Among these, six key biomarkers acted as mediators in the relationship between cheese intake and sleep apnea risk:
- Aspartate aminotransferase (liver function)
- Urea (kidney function)
- Cystatin C (kidney health and inflammation)
- Sex hormone-binding globulin (hormonal regulation)
- Testosterone (energy and sleep patterns)
- Diastolic blood pressure (cardiovascular health)38
These biomarkers suggest that cheese may improve metabolic and cardiovascular health, which are strongly linked to sleep apnea risk3. However, the study’s observational nature means causality cannot be definitively established, and its findings are primarily based on European cohorts, limiting generalizability5. Additionally, details on cheese types and consumption quantities were not specified, which restricts precise dietary recommendations5.
Correlational data from the UK Biobank and FinnGen Biobank revealed a 27.6% lower risk of sleep apnea among individuals consuming more cheese (OR=0.724, p=0.00478). This suggests a meaningful inverse relationship between cheese intake and sleep apnea risk.7
Potential Health Benefits of Cheese
Cheese is a nutrient-dense food containing high-quality proteins, calcium, fatty acids, bioactive peptides, amino acids, and essential vitamins3. These components may positively influence metabolic and cardiovascular biomarkers associated with sleep apnea59. For example, cheese consumption has been linked to improved blood pressure and lipid profiles, both important factors in sleep apnea risk reduction59.
“We were particularly interested in whether cheese might be indicated as one such food as it is often identified in various folklore traditions as resulting in bizarre dreams or nightmares.”
— Russ Powell, MacEwan University11
Hypertension (high blood pressure) is a major modifiable risk factor for obstructive sleep apnea, and cheese’s ability to lower blood pressure may partly explain its protective effect15. Moreover, cheese intake has been associated with lower testosterone levels in some studies, which could contribute to reduced sleep apnea risk since elevated testosterone has been linked to increased risk in certain populations15.
Despite cheese’s calorie density, its unique nutrient matrix may counterbalance potential negative effects on weight and metabolic health, leading to complex but generally beneficial impacts on sleep apnea risk factors59. Dietary moderation remains important, with cardiovascular health guidelines recommending limiting cheese intake to moderate serving sizes, such as 1.5 ounces of hard cheese per day5.
- Cheese contains bioactive peptides that may improve blood pressure and lipid profiles59.
- Lower testosterone levels associated with cheese intake could reduce sleep apnea risk5.
- Cheese’s nutrient matrix includes proteins and micronutrients beneficial for metabolic health5.
- The impact of cheese on weight and sleep apnea risk is complex and may vary by individual5.
- Moderation is advised, with standardized serving sizes around 1.5 ounces for hard cheese5.
Additional Sleep Apnea Prevention Strategies
Eating cheese regularly may reduce the risk of sleep apnea by nearly a third according to a study involving 400,000 Brits. However, moderation is crucial due to cheese’s high calorie and sodium content.10
While cheese consumption shows promise in lowering sleep apnea risk, other lifestyle and dietary factors remain critical in prevention and management. Obesity is a major risk factor for obstructive sleep apnea, and weight management through diet and physical activity is the cornerstone of reducing disease risk152.
Dietary patterns that emphasize nutrient-rich, anti-inflammatory foods such as plant-based foods, low-fat dairy, and omega-3 fatty acids support respiratory and cardiovascular health, which are important in sleep apnea prevention5. Managing gastroesophageal reflux by avoiding certain trigger foods can also alleviate sleep apnea symptoms, as acid reflux often coexists with and worsens airway inflammation15.
Reducing exposure to airway irritants like alcohol and tobacco further improves sleep apnea outcomes15. Multidisciplinary evaluation and personalized treatment plans are recommended to address the complex nature of sleep apnea1.
Key strategies to reduce sleep apnea risk include:
- Maintaining a healthy weight through diet and exercise5.
- Following dietary patterns rich in plant foods, low-fat dairy, and omega-3s5.
- Managing acid reflux by avoiding specific foods that exacerbate symptoms5.
- Avoiding airway irritants such as alcohol and tobacco1.
- Seeking multidisciplinary evaluation for personalized prevention and treatment1.
