Essential Oils for Snoring – How to Sleep Easily

Everybody snores from time to time.

But living with a constant snorer can be challenging.

When the snoring is more constant, it causes real issues for both the snorer, and those living with him/her.

Snoring can be related to many causes, including drinking too much alcohol, being obese, and smoking.

But that aside, we are here today to talk about potential remedies for snoring.

One remedy is using essential oils.

As with many other conditions, essential oils come to the rescue and provide their antimicrobial, antifungal, anti-inflammatory, and antibacterial properties.

Because nobody likes having his/hers sleep disturbed, people find it difficult to get back to sleep due to snoring of their partner or their own.

Without enough sleep, fatigue and tiredness come onto the scene, and you cannot perform your daily duties and focus properly.

Lack of sleep can also lead to irritation and in the long term, serious physical and mental repercussions.

Snoring can also be embarrassing for you, especially if you live with a partner that doesn’t snore.

So, with that in mind, do not let snoring destroy your relationship. Find something that works, and essential oils definitely do.

Quick facts about snoring

While it can be destructive, snoring is common.

According to some statistics, 20% of people are regular snorers

  • Men are twice as likely to snore compared to women
  • The three main causes of snoring are drinking alcohol, smoking, and being overweight
  • One third of couples report that snoring causes problems in their relationship
  • When you snore, your bed partner will also suffer from lack of sleep
  • Partners of snorers say they get only between three to five hours of sleep in the night
  • A person who snores regularly is up to five times more at risk of high blood pressure, high cholesterol, diabetes, and heart disease
  • Snoring can be a hereditary condition
  • The snoring sounds are caused by air vibration in your upper airway structures
  • Lifestyle changes like eliminating alcohol and smoking can prevent and stop snoring

Why essential oils work?

There has not been a lot of research done on the subject of essential oils and snoring.

But the little research on the subject is all positive.

For example, a research at the Royal Shrewsbury Hospital in 2004 suggested that snoring can be treated with essential oils [1]http://www.ncbi.nlm.nih.gov/pubmed/15478208.

There were 140 snorers included in the clinical trial, and they were given a gargle mixture or a spray made from essential oils.

They had to gargle for full 3 minutes before bedtime, and after 14 days, 82% of the patients reported that their snoring was reduced.

The study suggests that essential works by having an action on both the soft palate and the larger area of the snorer’s pharynx.

It all comes down to the antispasmodic properties of the essential oils used in the study.

The oils altered the tone of the snorer’s musculature.

Another belief is that essential oils increase the flow of blood to the palate causing a slight increase in the stiffness of the palate.

This reduces the fluttering and subsequent noise.

With that in mind, let’s talk about some of the essential oils you should try.

Best essential oils for snoring

Best essential oils for snoring ( infographic )

Lavender

Lavender makes the list as it is great for improving sleep quality.

Lavender has soothing qualities and a reputation for promoting a relaxing night’s sleep [2]https://www.ncbi.nlm.nih.gov/pubmed/16298774.

The essential oil also has some antispasmodic properties that will clear your airwaves.

A lot of patients have reported that lavender reduced their snoring.

Research also shows that volunteers slept 20% better with lavender oil diffused during the night.

Thyme

Known for its many health benefits, thyme also has a reputation for helping people sleep better.

A study has shown that applying directly to the bottom of your feet can help you sleep better [3]https://www.sleepdr.com/the-sleep-blog/aromatherapy-to-help-you-sleep/.

Dilute it in a 50:50 ratio with a carrier oil before using topically.

Coconut and almond oil works best in combination with thyme.

Eucalyptus

The antiseptic, analgesic and antispasmodic properties of eucalyptus are welcomed in the battle with snoring.

Eucalyptus can be used for a number of breathing problems, like asthma, sinusitis, bronchitis, and coughs.

That is why it helps with snoring as well.

You can use it on its own, or blend with lemon, lavender, and thyme.

You can apply it directly on the skin [4]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808543/.

Peppermint

You can also use peppermint to treat breathing problems like asthma and coughs.

The anti-inflammatory and antispasmodic properties of peppermint make it a great asset in the battle with snoring [5]https://www.ncbi.nlm.nih.gov/pubmed/15708642.

The essential oil will reduce inflammation in the lining of the nostrils and throat.

Add two to three drops of peppermint to a glass of water, and gargle for three minutes before going to bed.

Marjoram

There are many uses of marjoram essential oil, one of it being treating breathing difficulties.

Sleep apnea and snoring are easily treatable with marjoram.

You can use it on its own, or blend it with other essential oils for a “stop snoring blend”.

Frankincense

Specially used for treating anxiety and stress, frankincense will keep you calm.

Stress might be keeping you awake at night, and frankincense helps with this specific problem [6]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4086286/.

The calming aroma will allow you to sleep without interruptions.

Sage oil

One of the common uses of sage oil is to treat the respiratory tract.

You can use it to relieve inflammation, which will help with sinus infections and other causes of snoring.

Blend 5 drops of sage and one teaspoon of carrier oil, and rub on your neck and chest before going to sleep.

Tea tree oil

Known as one of the most potent anti-inflammatory oils, tea tree can quickly soothe respiratory passageways and induce normal breathing.

Tea tree oil is best used in a diffuser in very small quantities.

Lemon oil

For those suffering from chronic respiratory problems like asthma, lemon oil is the best thing to get.

In addition to helping you sleep better, lemon oil will increase your energy levels and promote healthy activity [7]https://academic.oup.com/chemse/article/31/8/731/363897.

Add two to three drops to a cup of warm tea to reap the benefits of lemon essential oil.

You can also apply it topically to clear your sinuses.

How to use essential oils for snoring?

We mentioned that in the study, people were given a gargle, and they had to gargle for three minutes before bedtime.

But that is not the only way you can use them.

Here are some other methods.

Apply them topically

Dilute essential oils in a 50:50 ratio by mixing equal amounts of carrier oil and essential oils.

Massage the mixture into your chest, neck, and shoulders before you go to bed.

Another way is to massage the oil onto the underside of your feet.

Use a diffuser

Diffusers are very popular nowadays.

They are also relatively cheap.

You can use most essential oils in a diffuser.

Just be careful with citric essential oils, as they damage your machine.

Steam inhalation

When the snoring is caused by congestion, the best way to use essential oils for snoring is by inhalation.

Drop a few drops of essential oil to a sink full of hot water.

Bend over the sink, hold a towel over your head and inhale the steam.

Alternatively, you can use a bowl with hot water instead of a sink.

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