Best Essential Oils for Snoring
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 that has been proven to ease symptoms of snoring: 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 true 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 to be compressed, which can lead 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.
– Sleep apnea. When airways become completely blocked during sleep, this leads to a condition called 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 to open up and clear out nasal and respiratory passages that are 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 prior to 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.
20 Essential Oils That Can Ease Symptoms of Snoring
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 considering use of 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.
1. Lavender essential oil. Lavender essential oil is known to have anti-spasmodic (reduces muscle spasms) as well as relaxant properties.
2. Marjoram essential oil. Marjoram essential oil has natural anti-inflammatory and analgesic (pain relieving) properties. It is also known to be a natural sedative (calming) with anti-septic, anti-bacterial and anti-viral agent.
3. Thyme essential oil. Thyme essential oil has built up its own reputation as an anti-snoring essential oil. It is anti-microbial and anti-biotic, which means it can repel germs and bacteria and ease respiratory inflammation.
4. Peppermint essential oil. Peppermint essential oil has long been lauded for its cooling, soothing and anti-microbial properties. It is particularly good at easing stomach upset, which can be a major cause of night time snoring and restless sleep. Like marjoram, peppermint is also a natural analgesic and anti-septic agent.
5. Eucalyptus essential oil. Eucalyptus essential oil is so popular for relieving respiratory distress and congestion it has become its own remedy for breathing and respiratory system issues. Eucalyptus is also a natural anti-fungal, anti-bacterial, anti-biotic and anti-viral agent.
6. Tea Tree essential oil. Tea tree essential oil is a particularly potent essential oil for use with treating illness and infection. Tea tree has natural anti-viral, anti-bacterial, anti-fungal and anti-microbial properties, in addition to its anti-inflammatory benefits.
7. Sandalwood essential oil. Sandalwood is known to enhance mental clarity as well as promote relaxation and calm. Sandalwood also has great ability to ease inflammation and is a natural expectorant, which can help to get rid of congestion.
8. Cedarwood essential oil. Cedarwood is a natural anti-inflammatory and anti-spasmodic, relieving congestion, swelling and muscle twitches and spasms. It is also a natural anti-septic and diuretic, which can neutralize germs and reduce water weight/bloat.
9. Pine needle essential oil. Pine needle essential oil has potent expectorant, decongestant and anti-inflammatory properties as well as its ability to guard against sinus infections and easing muscle aches, stiffness and pain.
10. Geranium essential oil. Geranium essential oil is particularly beneficial for women, with its ability to help balance hormones and ease PMS and menopause symptoms. As well, geranium is known to be a natural anti-inflammatory agent that can boost circulation and immune system response while relieving stress and lowering blood pressure.
11. Blue Tansy essential oil. Blue Tansy is an natural anti-allergen, anti-histamine, anti-fungal and anti-inflammatory. Blue Tansy is sometimes also called Moroccan Chamomile.
12. Chamomile essential oil. Chamomile has natural anti-anxiety and anti-depressive properties, which can aid in getting a good night’s sleep. It also has powerful anti-inflammatory properties, which can ease congestion and swelling due to allergies and illness.
13. Lemon essential oil. Lemon is a powerful cleansing essential oil, known to be an anti-fungal, anti-bacterial, anti-viral and anti-septic agent. It has also been tested and proven to reduce chronic pain in laboratory studies.
14. Citronella essential oil. Citronella is perhaps best known for its ability to repel insects like mosquitoes, but that is not all it can accomplish. Citronella can aid the digestion, reduce inflammation, detoxify the body, reduce pain, relax muscles and more.
15. Clove essential oil. Clove is known for its anti-microbial, anti-bacterial, anti-fungal, anti-septic and anti-viral qualities. Clove can also help to improve immune system function and response naturally.
16. Cinnamon essential oil. Cinnamon oil naturally decreases inflammation, boosts immune system function, eases depression and eases pain (it is a natural analgesic and anesthetic). Cinnamon essential oil is also a natural anti-viral, anti-microbial, anti-parasitic, anti-oxidant and anti-septic.
17. Sweet Basil essential oil. Sweet Basil is a natural stomach soother that can ease digestive and inflammation issues. It is also a natural anti-microbial, anti-septic, anti-viral and anti-bacterial agent.
18. Sweet orange essential oil. Like many of the other essential oils noted here, sweet orange is a potent anti-inflammatory and anti-microbial oil. It can also ease depression, enhance calm and reduce muscle spasms, aches and pains.
19. Grapefruit essential oil. Grapefruit essential oil is a natural disinfectant, anti-septic, anti-depressant, detoxifier and overall body tonic. It also helps cleanse the lymphatic system and reduce bloat as a diuretic.
20. Frankincense essential oil. Frankincense is a natural anti-stress and anti-anxiety agent that also has analgesic (pain reducing) and anti-inflammatory properties.
Choosing the Right Essential Oils Carrier Oil
As mentioned earlier here, you can use any of these 15 essential oils on its own to find relief from the symptoms of snoring. But you may experience even more relief by combining some of these essential oils together into anti-snoring recipes.
Here, it is important to use a substance called a “carrier oil” 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 and 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 your use of essential oils!
No More Snoring Massage Oil.
– 3 drops 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.
– 8 drops of Sweet Marjoram oil.
– 8 drops Geranium oil.
– 2 drops Frankincense oil.
– 3 drops Cedarwood oil.
– 2 drops Eucalyptus oil.
– 8 drops Lavender oil.
Home Health Living recommends mixing together and storing overnight. Rub onto soles of feet and chest just before bed.
– 2 drops 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.
– 2 drops Thyme oil.
– 5 drops Eucalyptus oil.
– 3 drops Lavender oil.
– 2 drops Cedarwood oil.
– 5 drops Cinnamon oil.
– 7 drops carrier oil.
Mix ingredients together 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.
– 5 drops Sweet Basil oil.
– 5 drops Lemon oil.
– 2 drops Thyme oil.
– 2 drops Cedarwood oil.
– 3 drops Eucalyptus oil.
As before, mix ingredients together 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.
– 5 drops Peppermint oil.
– 5 drops Eucalyptus oil.
– Pure distilled/spring water, heated to steaming point.
Health expert Dr. Axe suggests steaming the water first, then adding 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.
– 20 drops Eucalyptus oil.
– 30 drops Sweet orange oil.
– 20 drops 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.
– 4 drops Peppermint oil.
– 2 drops Eucalyptus oil.
– 3 drops Grapefruit oil.
– 1 cotton ball/cotton gauze pad.
Mix essential oils together. Place the cotton at the bottom of the bottle. Pour the oils over the cotton pad. Open up the diffuser 30 minutes before bed.
– Dr. Axe