About Sleep
Sleep Related Conditions
Sleep Disorders
Do you have a habit of snoring loudly during sleep at night or has your bed partner ever complained about your snores? Snoring is a very common sleeping problem that affects many people at some point in their lives. However, it can be rather disruptive leaving many searching for effective solutions. Certain essential oils are said to help reduce congestion and improve airflow, making breathing easier during sleep. In this article, we’ll explore the 10 best essential oils for snoring and how to use them for a quieter, more restful night.
What is Snoring?
Snoring is defined as a loud and harsh breathing sound that occurs while sleeping. It happens when the soft tissues in the throat vibrate due to an obstruction or narrowing of the airway.
While mild or occasional snoring is not a cause for concern, loud or chronic snoring may be an indication of sleep apnea, a serious condition that causes your breathing to stop during sleep [1].
Essential Oils For Health
Essential oils are increasingly popular these days as a natural solution for relieving stress, relaxation, and enhancing overall mood. However, there is still a lack of research to truly determine their effectiveness for treating certain health conditions or overall health.
A study conducted with a group of volunteers who snore seemed to suggest that essential oils may help to reduce snoring significantly. The study involved volunteers using either an essential oil spray or a gargle formulation of thyme, lavender, lemon, and peppermint essential oils [2], [3].
List of 10 Best Essential Oils
Where hundreds of essential oils are available, not all of them work for snoring.
So, here is the list of the 10 best essential oils that offer promising results against loud snoring.
1. Thyme Oil
Thyme essential oil is a good and purifying oil that helps to keep the airways open and potentially treat respiratory infections or conditions.
2. Peppermint Oil
Known for its freshness and mintiness, peppermint oil makes a pretty good decongestant for respiratory issues. It can help you to breathe better, keep the nasal passages clear, and reduce mucus [2].
3. Eucalyptus Oil
Inhaling eucalyptus essential oil is known to reduce the dreadful snoring sounds. Its purifying and anti-inflammatory properties loosen the stubborn mucus of the sinus and back and may help to treat various respiratory problems, including asthma and bronchitis. However, it’s worth noting that there is no clear scientific evidence pointing to it being an effective treatment option for respiratory conditions [4].
4. Lavender Oil
Lavender oil does not directly help with reducing snoring. However, lavender can help to promote relaxation and induce sleep even if you are dealing with respiratory problems. Some studies have shown that lavender oil contains sedative or sleep-enhancing properties promoting deeper, and more restful sleep [5], [6].
5. Fennel Oil
Using fennel essential oil for snoring and sleep apnea treatment leaves a marked difference.
It contains a sweet herbaceous aroma with anti-inflammatory compounds that are known to:
- Reduce nasal congestion
- Improve airflow
- Boots metabolism
- Soothe mind and body muscles.
As a result, the blocked nostrils open, resulting in improved sleep apnea symptoms and snoring.
6. Clove Oil
Clove oil has health-benefiting properties. For example, it can help to loosen the accumulated phlegm at the back of the throat at night, thus reducing snores.
Moreover, it clears the stuffy nose, opens the nasal passage, and improves the airflow. That is why it is counted in the list of the best essential oils for snoring treatment.
7. Sweet Marjoram Oil
Since the mucus obstructs breathing and leads to snoring, Marjoram oil acts as an analgesic to soothe and relax the throat muscles for better airflow. It has expectorant and antibacterial properties that break the built-up mucus of the throat, resulting in smoother breathing.
8. Lemon Oil
Studies show that lemon oil contains citrus compounds that reduce the inflammation of body tissue. Therefore, it acts on the swollen throat to reduce swelling, thus helping minimize sleep problems, including snoring and sleep apnea [7].
9. Chamomile Oil
Chamomile oil is known for its calming and anti-inflammatory properties, which can help reduce muscle tension in the throat and airways. By easing muscular inflammation and spasms, it promotes relaxation and may improve airflow, making it beneficial for those who snore. Additionally, its soothing aroma can enhance sleep quality and support a more restful night.
10. Tea Tree Oil
Tea tree oil is yet another known essential oil with anti-inflammatory and antimicrobial properties. It can help to reduce nasal congestion and swelling in the airways, making it easier to breathe during sleep.
By clearing blocked sinuses and reducing throat inflammation, tea tree oil may help minimize snoring and promote a more restful night’s sleep.
How to Use Essential Oils to Treat Snoring
From stream to massage, there are different ways to enrich yourself with the benefits of essential oils. A few known ways are:
- Diluting the essential oil and massaging under the nose, around the neck, and near the chest
- Rubbing the oil on the lower side of the foot
- Adding a few drops of essential oil in hot water and practicing steam inhalation to open the blocked airways
- Diffusing the drops of essential oil around your sleeping space
- Adding a few drops in a cup of lukewarm water and gargling for a half minute
Conclusion
While snoring can be a disruptive experience, natural remedies such as essential oils can potentially provide relief by helping to reduce congestion and promote relaxation. From peppermint, and eucalyptus to lavender and tea tree, these oils seem to offer support in minimizing snoring for better sleep quality.
Alternatively, you may also turn to ShutEye® app for an advanced way to detect your snores, track sleep, and receive personalized insights to help you understand and manage your sleep better. Try it for FREE today!
