Snoring is not only irritating to your partner it can be unhealthy for you if it has progressed into sleep apnea.
Several methods can reduce the severity of snoring, and one of the most effective is the use of essential oils.
According to the Mayo Clinic, what causes snoring for one individual may not be the cause of snoring in another individual. The truth is, nearly every person will snore at some point in their life, even if it is just due to temporary sinus congestion from the common cold.
But when snoring becomes chronic, and especially when it begins to affect your quality of sleep and/or that of your bed partner, it is time to do something to fix it! Here, you can choose from medical or natural remedies or both.
In this article, we look at one time-honored natural remedy proven to ease snoring symptoms: essential oils. This article will offer a list of the best essential oils for snoring along with suggestions for how to use each essential oil to ease snoring for yourself or your partner.
Understanding the Many Reasons People Snore
One of the most important parts of reducing your snoring is understanding what is causing it in the first place. The same holds for a partner who snores.
The Huffington Post reports that more than half of all couples have been woken up by one partner’s snoring! That is a lot of folks going without sleep at night!
Help Guide outlines the most common reasons why people may snore. Reading through this list helps to explain why you or your partner may be snoring.
– Face and neck anatomy. If you have narrower air passages or more flesh in your head and neck area, this can cause obstructions leading to snoring.
– The natural passage of time. Aging can decrease muscle tone in your jaw and throat and also narrow your airways. This can increase the likelihood of snoring.
– Gaining weight. The more fat deposits you have in your face and neck area, the more likely your airways are compressed, leading to snoring.
– Not exercising regularly. If your muscle tone decreases, you may begin snoring. Conversely, strengthening your jaw and neck muscles can decrease snoring.
– Certain health or medical issues. Having a cleft palate, swollen tonsils/adenoid glands, a deviated septum or narrow respiratory passages can increase snoring.
When airways become completely blocked during sleep, this leads to a condition called sleep apnea.– Sleep apnea. Chronic, loud snoring is one symptom of sleep apnea.
– Your personal habits. If you regularly drink alcohol or take sleep medication before bed, these substances may relax your muscles sufficiently to increase snoring.
– Sleep position. It is well known that sleeping on your back is the position most likely to cause you to snore.
How Essential Oils Can Help Reduce Snoring
According to WebMD, one of the top seven snoring remedies is simply to ensure your nasal and respiratory passages remain open and clear throughout the night. The moment those passages begin to narrow or close, you can expect a bout of snoring to launch soon thereafter.
Essential oils can help open up and clear out nasal and respiratory passages impacted by allergens or germs. They can also ease the physical effects of stress on the body by boosting the immune system and calming the central nervous system.
It is important to use essential oils in the right ways to get the benefit of reduced snoring. These methods will deliver the benefits of the essential oils directly to where they can do the most good:
– Steam inhalation. By adding essential oils to steaming water, the warmth helps to open up your respiratory passages while delivering the essential oils benefits right into the cells and tissues that need them.
– Respiratory spray. By diluting several drops of essential oil into distilled water with a sprinkling of epsom salts, you can create a respiratory spray to use to open your nasal passages before bed.
– Gargling. Gargling with essential oils can be particularly beneficial to soothe irritated mouth and throat tissues and deliver targeted relief and relaxation. Put six drops of essential oil into six ounces of water and gargle for three minutes before sleep.
– Massage. Who doesn’t love a good before-bed massage? For relief from snoring, try massaging your essential oil(s) of choice into the hands, feet and neck/shoulders areas.
– Topical application. By dabbing a small amount of essential oil on certain key points, such as under the nostrils, that essential oil can go to work right away in that area to ease symptoms that could lead to snoring.
– Diffusion. Diffusers have become a popular way to freshen the air, but they are also a great way to add essential oils to the air you are breathing in.
– Humidifiers. Some humidifiers are now specially equipped to take essential oils and diffuse them together with hot steam into a room.
Luckily, there is more than one essential oil that can produce excellent relief from snoring. You may want to use just one essential oil at first until you see how each separate essential oil impacts your snoring at night.
But once you find your favorites, the National Institutes of Health (NIH) recommends using a blend of several essential oils in a respiratory spray or gargle formula.
Each essential oil listed here has specific healing properties that may be beneficial to reduce or eliminate snoring.
Table of Contents
The Best Essential Oils for Snoring
1. Thyme Essential Oil
For decades, this oil had been used as an anti-microbial, anti-fungal, and a soother of fatigued souls, making it ideal for snorers.
It relaxes the mind and eases one into an easy peaceful sleep that eliminates the likelihood of throat muscles collapsing.
It also allows you to sleep uninterrupted at night and wake up refreshed in the morning.
It’s one of our favorite essential oils for snoring.
How to use Thyme
Thyme can be ingested as well as applied to the body.
Since it’s too strong, we recommend you mix it with equal portions of a carrier oil of your choice or vegetable oil.
Mix four drops of thyme essential oil with four drops of olive oil, then massage the mixture on your feet just before you sleep.
You could also add it to your humidifier and let in infuse in the air all night to sooth you as you sleep.
For a troubled mind that needs all the rest it can get, add two drops of the oil in your tea and sip on before you sleep.
This remedy works best over time, and so you will need to use it for longer than a week to see or feel the changes.
Making it a habit will ease snoring and make your skin look better, and your sleeping pattern will improve immensely.
2. Sage Essential Oil
One of the best qualities of sage that make it a perfect essential oil for snoring is its inflammation relieving ability.
It keeps the respiratory tract clean and free of infection to clear sinuses and other causes of congestion.
You only need to use it once a day just before you sleep and watch as it works wonders over time.
The anti-inflammatory properties reduce nasal blockage while its antibacterial properties prevent future infections to our respiratory system.
Maybe this oil’s most treasured benefit is the presence of antioxidants that prevent macular degeneration by inhibiting free radicals.
While keeping snoring at bay, this product will also keep your brain functioning properly and skin looking good.
How to use Sage
Since it is quite potent, use it with a carrier oil of choice.
Add five drops of sage oil into a teaspoon of coconut oil and mix together.
Apply this mixture to your neck or chest before going to sleep.
The aroma will travel up your respiratory system to sooth it and get you read for a peaceful night.
You can also blend it with ginger oil, lavender, and tea tree for even better results.
Caution
Being a stimulant, this oil may affect people with epilepsy and hysteria or both and so they should avoid it.
It also contains camphor and camphene which is not advisable on pregnant women.
3. Eucalyptus Oil
Eucalyptus oil is extracted from the leaves of eucalyptus trees and packed in highly concentrated doses as is typical of any essential oil.
Naturally, it is potent and so it needs dilution with carrier oils before it’s used.
This oil is not ingested but it’s perfect for massage and diffusion using a diffuser. Thanks to its ability to heal the respiratory system, this oil is used for sinusitis, nasal congestion, bronchitis, asthma, and sore throat among others.
It also deals with mental exhaustion, taking away stress and relieving the mind of sluggishness.
The oil is aromatic and so it activates the nasal glands.
With its decongestant and expectorant properties, this oil cuts through mucus and sinus congestion to free the passage and make breathing much easier.
Because of its antibacterial properties, eucalyptus oil is used in makeup, inhalers, rush creams, and mouthwash.
How to use Eucalyptus Oil
The best way to get all the benefits of this oil is through inhalation.
You can inhale the steam or use a diffuser.
In a pot of hot water, add two to four drops of eucalyptus oil.
Lower your head to cover the steaming pot then cover your head with a towel.
Inhale the steam until it is exhausted, all the while being careful not to get too close to avoid being burnt.
You want to do this minutes before you go to bed.
The heat will get into the respiratory system and clear any congestion for the night.
You will notice the calm effect the oil has in our body when you lay down.
Caution
Eucalyptus oil is potent and so a little goes a long way.
The two to four drops will be enough even if added to two liters of water.
4. Peppermint Oil
This oil is a breed of watermint and spearmint and has been regarded as the world’s oldest medicine for the longest time.
It is available as oil and in capsules and tablets that doctors prescribe as alternative medicine.
This oil contains several nutrients and minerals including copper, manganese, potassium, iron, magnesium, calcium, folate, and vitamins A and C and omega-3 fatty acids.
Other than relieving muscle joint pain, this oil is also great at healing sinuses.
It unblocks a congested nose to make it easy for you to breathe while asleep.
Its anti-inflammatory traits protect the inner mucous lining of your nostrils from inflammation.
It also helps clear the respiratory tract as it is an expectorant and it also relieves the brain of the say’s exhaustion to aid in sleeping.
How to use Peppermint Oil
There are three major ways to use this oil to counter snoring: inhalation-rub two drops of peppermint oil on the lower side of your nose every night before sleeping.
You can also choose to steam it by adding four drops to a little water and inhaling the steam.
Peppermint can also be gargled when you have a throat infection.
The menthol in it will open up your trachea and get rid of any congestion that could hinder a good night’s sleep.
Just add one drop of peppermint to a glass of hot water and gargle without swallowing the mixture.
Caution
As with any other essential oil, too much peppermint could do you more harm than good.
Just a few recommended drops will work wonders for your snoring situation.
5. Lavender Essential Oil
Lavender oil extracted from lavender leaves through distillation has been used for centuries to heal the body of several conditions.
It has been used to make potpourri for centuries, thanks to its aroma.
The word lavender comes from Latin’s “lavare”, meaning to wash.
Among its make, positive effects on the respiratory system are cleansing it of infection-causing bacteria.
It has been used as an alternative medicine for treating insomnia in the elderly and the young for years, thanks to its relaxing properties.
Its calming qualities make it the ideal relaxant that calms the brain, eases migraines, and eases the mind of tension.
These qualities make it easy to sleep peacefully, which is great for a snore-free night.
How to Use Lavender Essential Oil
This oil works best when combined with other oils.
Add four to five drops of lavender to eucalyptus and thyme oils.
Alternatively, you could replace those other essential oils with an ounce of carrier oil, preferably coconut or olive oil.
Mix them together and use the rub a little of this every day on your chest.
Inhale it too to open up your congested nasal passage.
Caution
Unless some essential oils, lavender should not be ingested as it would result in some adverse results, including vomiting and diarrhea.
6. Marjoram Essential Oil
Marjoram essential oil is not as well known as other essential oils, but that does not make it less effective. It’s still a great essential oil for snoring.
It is extracted through the distillation of fresh and dried leaves of the marjoram plant and has been used for centuries to heal the body and calm the mind.
One of the properties of this oil that makes it effective for snoring is its antibacterial quality that heals current infections on the nasal passage and prevents future infections.
As calming oil, it relaxes the brain to help you sleep all night soundly long, especially when diffused.
It has been known to cure sinusitis, bronchitis, asthma, and other respiratory conditions that cause snoring.
How to use Marjoram Oil
This oil is ingestible, and so you can add a few drops to your meals or drinks.
As much as it is quite strong, this oil does not require any carrier oils.
Just rubbing two drops of it on your nose to inhale before you sleep will open the nasal passage and give you a good night’s sleep.
Marjoram essential oil is so effective that some say they felt the results o the night of using it while others had to use it a little longer.
No doubt, this is one of the most effective oils for snoring.
You can blend it with several other oils, including cedarwood and chamomile for more benefits.
Caution
Since it is potent, it could react with sensitive parts of the body such as the eyes, ears, and nose. It could also react negatively on pregnant women and children.
7. Cedarwood Oil
Cedarwood oil has this woody smell that takes a minute to get used to because it’s extracted from pieces of cedarwood.
This oil has been used for years for several conditions, and the most common of them all is its ability to calm the brain.
It is, among other things, an emmenagogue, expectorant, and sedative.
Cedarwood essential oil heals inflammatory situations on the skin as well as the nasal passage.
It also helps the white blood cells fight off future infections on every part of the body that it is applied.
As an expectorant, this oil eliminates cough and removes phlegm from the respiratory system to promote a good night’s sleep.
It also removes any toxin from the respiratory system, keeping it free of infections.
How to Use Cedarwood Essential Oil
Add four drops of cedarwood oil in equal portions of preferred carrier oil then mix them together for daily use.
You could also blend it with thyme and lavender for more effect. These oils also add a little sweet aroma to the woody smell of cedar.
Caution
Unlike some essential oils, this oil cannot be ingested in any quantity as it is an irritant.
It is highly potent, so it should be blended with other oils or diluted with carrier oils.
Buying Essential Oils for Snoring
There are as many vendors for these oils as articles praise them, so you want to choose your dealer carefully.
Not every dealer out there is genuine, so you want to do proper and thorough research before buying.
One way to tell whether a brand is genuine is by looking out for the Latin name of the ingredient.
This shows that the brand most likely deals with knowledgeable clientele.
The genuine product is likely to be pricier, so don’t fall for a fake, thinking that it could be a bargain.
Always go with the best essential oil brands; cheaper brands could be adulterated.
Other telltales include the smell of your product.
You must already have an idea of how peppermint smells, for example.
If the product deviates from the aroma you expect, it could be adulterated.
Even though essential oils have a strong smell, they should still be pleasant.
Another sign is the percentage of oil, as it should not be mixed with any other.
Essential oils are packed in small doses, but it is potent, so a little goes a long way.
As much as possible, find essential oils made from organic raw materials that will have no adverse effects on your health.
Mass-produced products and those chocked with pesticides will only do more harm than good.
As we noted from the beginning, snoring is not a permanent condition.
Countering it requires a lifestyle change and essential oils like the ones we have reviewed above.
Choosing the Right Essential Oils Carrier Oil
As mentioned earlier here, you can use any of these 15 essential oils on their own to find relief from the symptoms of snoring. But you may experience even more relief by combining some of these essential oils into anti-snoring recipes.
Here, it is important to use a “carrier oil” substance to help maximize the purity, freshness, and benefits of the essential oils you choose. A carrier oil is a nut, seed, or vegetable-based oil that is pure and unprocessed.
According to Household Tips, it is best to steer clear of commercial grocery oils since they are often subjected to an intensive process of refinement that may contaminate them along the way.
If you can find an oil labeled “unprocessed, “organic” and/or “unrefined,” these terms are a good sign you have found a high-quality oil suitable for use as a carrier oil for essential oil recipes.
These are all good oils to use as carrier oils:
– Coconut oil.
– Olive oil.
– Sunflower oil.
– Sweet almond oil.
– Apricot kernel oil.
– Avocado oil.
– Canola oil.
– Castor oil.
– Vitamin E oil.
– Wheatgerm oil.
– Jojoba oil.
Your choice of carrier oil may be driven by availability or price or preference, or all of the above. So long as your carrier oil of choice is organic, pure, unrefined, unprocessed, and you follow the recipe measurements, you should experience good results.
If you want to use just one essential oil along with a carrier oil instead of a blend of essential oils (such as the recipes listed here next), just aim for a one-to-one ratio of essential oil to carrier oil.
Essential Oil Anti-Snoring Recipes to Try
Here are a few recipes you can try to enhance the anti-snoring results you get from essential oils!
No More Snoring Massage Oil.
Ingredients:
– 3 drops of Lavender.
– 3 drops Cedar.
– 3 drops Thyme.
– 7 drops carrier oil.
Mix well and apply to the following places: the bottoms of the feet, underneath each nostril, the upper back. Do this just before bed.
No More Snoring Massage Oil #2.
Ingredients:
– 8 drops of Sweet Marjoram oil.
– 8 drops of Geranium oil.
– 2 drops of Frankincense oil.
– 3 drops Cedarwood oil.
– 2 drops Eucalyptus oil.
– 8 drops Lavender oil.
Home Health Living recommends mixing and storing overnight. Rub onto soles of feet and chest just before bed.
No-Snore Gargle.
Ingredients:
– 2 drops of peppermint oil.
– 6 ounces of distilled/spring water.
Mix well and gargle for at least three minutes (until all the water/peppermint mix is gone) before bedtime.
Snore-Free Topical #1.
Ingredients:
– 2 drops of Thyme oil.
– 5 drops of Eucalyptus oil.
– 3 drops Lavender oil.
– 2 drops Cedarwood oil.
– 5 drops of Cinnamon oil.
– 7 drops carrier oil.
Mix ingredients well and pour into a roll-on bottle. Store in a cool, dark place between uses. You can roll some onto the chest area before bed.
Snore-Free Topical #2.
Ingredients:
– 5 drops of Sweet Basil oil.
– 5 drops of Lemon oil.
– 2 drops of Thyme oil.
– 2 drops Cedarwood oil.
– 3 drops Eucalyptus oil.
As before, mix ingredients well and pour into a roll-on bottle. Store in a cool, dark place between uses. You can roll some onto the chest area before bed.
Two Oil Steam Inhalant.
Ingredients:
– 5 drops of Peppermint oil.
– 5 drops of Eucalyptus oil.
– Pure distilled/spring water, heated to the steaming point.
Health expert Dr. Axe suggests steaming the water first, then add the essential oils. Cover your head with a towel while bending over the bowl of water and inhaling into your nose and lungs. Do this before bed.
No Snoring Room Spray.
Ingredients:
– 20 drops of Eucalyptus oil.
– 30 drops of Sweet orange oil.
– 20 drops of Pine oil.
– Three ounces distilled/spring water.
Combine all ingredients into a spray bottle and shake well. Shake again before each use. Spritz the bed, including sheets/pillowcases/blankets, before bedtime each night.
Stop Snoring Diffuser.
Ingredients:
– 4 drops of Peppermint oil.
– 2 drops Eucalyptus oil.
– 3 drops Grapefruit oil.
– 1 cotton ball/cotton gauze pad.
Mix essential oils. Place the cotton at the bottom of the bottle. Pour the oils over the cotton pad. Open up the diffuser 30 minutes before bed.
SOURCES:
– WebMD
– National Institutes of Health
– Dr. Axe