I’ve heard from numerous people that they use essential oils for snoring. But do they really work?
I did some research to find out exactly how this “stop snoring” method works – and if it’s worth trying.
Can You Use Aromatherapy for Sleep and Relief from Snoring?
Whereas a mouthpiece or anti-snore pillow can can “re-position” the tongue or head to help open breathing airways, sometimes that’s not the problem. In fact, plain coughing or nasal congestion can often cause snoring.
If you suffer from a seasonal cough or cold, you may find the best snoring relief from essential oils. AirSnore says that natural oil blends can work as antiseptics and therefore stop snoring.
They can reduce congestion and other illness symptoms and, in turn, make breathing easier. Many people find that they can fall asleep faster and stay asleep with minimal snoring due to congestion.
AirSnore recommends using peppermint and eucalyptus essential oils as decongestants. Plus, eucalyptus works as a vasodilator, allowing more oxygen to reach the lungs.
In addition, lavender essential oil helps to relax and induce sleep while pine oil can loosen mucus and ease breathing.
Research Studies Done on Essential Oil & Snoring:
A study conducted in 2004 showed that essential oil did indeed result in a 82% improvement in snoring in just 2 weeks.
The study involved 4 oils that participants either gargled for 3 minutes or used as a spray before bed. The oils included thyme, lavender, lemon and peppermint.
How Do Essential Oils Stop Snoring?
In the video below, Dr Josh Axe explains the different reasons that snoring can occur in the first place (and ways to resolve it). In regards to essential oils, he states that they help open up airways and prevent snoring.
Specifically, he suggests trying Thyme Essential Oil, Peppermint and Eucalyptus, Plus, he says Lavender and Chamomile can help you fall asleep even when you have annoying cold symptoms.
Although these natural oils won’t work at stopping all snoring disorders like, for example, sleep apnea, they can be a healthy treatment to try for the occasional snorer.
What is the Best Essential Oil for Snoring?
As I mentioned above, certain oils work in different ways. For instance, peppermint and eucalyptus work as decongestants. On the other hand, sage and tea tree oils reduce inflammation and therefore work effectively to minimize sinus infections.
Cedarwood helps stimulate the immune system, as well as the respiratory system. Marjoram oil helps clear the sinuses and lemon can reduce mucus.
As you might guess, the best essential oil to stop snoring may be a mixture because you can target multiple symptoms at once. Below are some popular combo packs you can buy and blend the oils yourself.
- $20 Aromatherapy Set (with lavender, peppermint, eucalyptus, tea tree, lemon & more)
- Edens Garden Essential Oil Pack (with lavender, lemon, eucalyptus, peppermint, tea tree, etc..)
- Young Living Essential Oil Pack (with lavender, peppermint, lemon, tea tree, etc..)
- doTerra Essential Oil 3-Pack (includes peppermint, lemon, lavender)
- Now Foods Essential Oil 3-Pack (including lavender, eucalyptus, peppermint)
Typically, buying essential oils in multiples brings the price down. However, I usually can’t find thyme in these packages, so I just buy thyme separately.
Where to Apply Essential Oils for Snoring
Dr Axe recommends rubbing essential oils (along with a carrier oil like coconut or jojoba) on the upper chest to open up airways. In addition, AirSnore says you can massage it on your neck and even apply it around your nostrils.
Keep in mind that the skin directly absorbs what you apply on it. Therefore, use it where you feel the most congestion.
Put Essential Oils in a Tea, or in the Air
Alternatively, some people drink the herbs in a tea before bed, and put it work as a decongestant. You can also gargle the oils on a glass of water. On the other hand, you can diffuse the essential oils in a diffuser and breathe them in while they sleep.
I have read that some people apple essential oils to their feet or big toe. However, I think that oils applied near the chest, neck and face are more likely to impact the respiratory system as opposed to the feet.