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You’ve packed your bags, your hypoallergenic travel pack and you can’t wait to embark on that exciting vacation you’ve been planning over the past couple of months. You’re looking forward to relaxing, sightseeing, and getting away from the daily grind but sharing a hotel room isn’t a lot of fun when your partner’s snoring sounds like a buzzsaw cutting timber, though there are some ways to sleep with a snorer on vacations.

While there are many ways to try to reduce snoring, it’s been found that certain foods can actually make your snoring worse. In this blog, we’ll take a look at four of the main culprits.

What foods that cause snoring should you avoid?

Dairy Products

When you were a kid, your parents may have talked you into drinking a warm glass of milk before bed. Continuing this ritual as you relax in your hotel room is something to avoid as the consumption of dairy products can increase mucus production, thus contributing to snoring. Mucus buildup (sounds yucky, doesn’t it?) can partially block the nasal passage and either be the cause or an intensifying factor to your snoring. Avoiding dairy products extends beyond just avoiding milk a couple hours before bed. Other dairy products such as cheese, yogurt, and ice cream can have the same effect. Take this into account if you’re traveling to an area where dairy items are a popular part of the local cuisine!

Pro Tip:

Replace that yucky glass of milk with non-dairy milk like almond or rice milk. There are also dairy-free cheeses, yogurts, and ice cream products that may be available at local grocery stores. If you run out of luck, avoidance during your trip or limiting consumption to the morning or afternoon is recommended. The closer you drink or eat dairy products to bed, the more likely that it’ll negatively affect your snoring.

[Related: Why does Snoring Happen?]


Anything but the sweets, you say! If you have a sweet tooth, you won’t be happy to hear that processed sugar can turn acidic, leading to the production of mucus. The list of products that are heavy on sugar is seemingly endless but includes desserts, pastries and pies, chocolate, soft drinks, and energy drinks.

Pro Tip:

Instead of drinking a Coke a couple hours before bed, try a sugar-free soft drink or water. As with dairy products, we don’t want you to miss out on enjoying popular local desserts during your vacation, but it might be helpful for your beauty sleep (and your partner’s) to avoid the indulgent midnight snack.


If you’re not one to indulge in processed sugar to begin with, you may enjoy eating a lot of fruit. Even though it’s a healthy option, fruit contains fructose, a natural sugar. Fructose has the same effect as the sugar used in desserts and treats.

Pro Tip:

Especially if you’re visiting a tropical locale, the juiciness and freshness of local fruit isn’t something to be missed. Enjoy fruit with your meal earlier in the day and avoid finishing your day with fruit as a snack before bed. Try munching on a granola bar, a handful of almonds, or a pack of fruit snacks instead! If you’re feeling rebellious, eat an avocado. It’s technically a fruit and doesn’t contain much fructose!


Part of your vacation may mean enjoying the nightlife at your destination of choice. However, be careful with how many rum and Cokes you down or you may sound like a lawnmower throughout the night. Studies have shown that even one drink can intensify your snoring. There’s an interesting connection to both red wine and cheese as well. A chemical called tyrosine is found in some red wines and some fermented cheeses. Tyrosine can affect sleep quality and snoring. Definitely something to keep in mind if you’re visiting a destination where wine and cheese are popular such as France, Spain, or Italy.

Pro Tip:

Drink alcoholic beverages with lower alcohol content like beer or wine coolers. Another option is to mix your alcohol consumption with food. Just make sure it’s food that’s not included in our list!Now that you know what to avoid while you’re on vacation, have a blast and enjoy it to the max. After all, nobody wants to share a room with a buzzsaw!

Don’t let allergy struggles ruin your vacation! There’s a lot you can do in order to have a great time during your time off while having allergies or sleep apnea.
From how to sleep on an airplane to the best tips on how to sleep with a snorer on vacation, be sure to check our blog posts.

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