Here’s a quiz. What’s “snnnn…zzzz…snnnn…zzzz”? What’s “r-r-r-r-r”? It’s the sound a snore makes (at least phonetically). Do you snore? If yes, then you probably don’t know how you sound. But, does your better half snore? Then you definitely know the sound. And what’s “grrrr”? It’s the sound you make when your partner’s snoring disrupts your sleep. Here we won’t be mentioning any other fancy products or medicines that tackle the problem of snoring; only the natural ways to deal with snoring. This is all about essential oils for snoring.
So, what is Snoring?
Medically, snoring happens when the flow of air through the mouth and nose is partially blocked during sleep. This blockage causes the tissues in the throat and nose to vibrate, creating the snoring sound.
Simply put, snoring occurs when the air passage gets a bit squished during sleep, making the tissue in your throat and nose vibrate, which creates the snoring sound.
How Snoring Affects Your Partner?
Now, this is important snorers. Snoring can affect a partner’s sleep in several ways. The noise can be disruptive, making it hard for them to fall asleep or stay asleep through the night. The loudness and consistency of snoring may lead to frequent awakenings, causing fatigue and irritability the next day. Partners of snorers might also experience frustration, resentment, or sleep disturbances, impacting their overall well-being and relationship dynamics.
Interesting Snoring Statistics
Snoring is a prevalent issue globally. Here are some statistics:
· How many people snore worldwide? Approximately 40% of adult men and 24% of adult women are habitual snorers.
· Age Factor: Snoring becomes more common with age, affecting about 60% of men and 40% of women aged 60 and older.
· Effect on Relationship: Around 25% to 30% of couples sleep in separate rooms due to snoring disturbances.
· Health Implications: Snoring is often linked to sleep disorders like sleep apnea. Up to 80% of people with sleep apnea snore.
· Economic Impact: Snoring-related healthcare costs and reduced productivity can amount to billions of dollars annually.
Before we learn about the essential oils for snoring, we should know what causes snoring so as to better understand how essential oils for snoring works.
Causes of Snoring
Snoring often occurs when the flow of air through the mouth and nose is obstructed during sleep. Several factors contribute to this obstruction, including:
· Anatomy: Certain anatomical features like a low, thick soft palate, enlarged tonsils or adenoids, or a deviated septum can narrow the airways, thereby causing snoring.
· Age: As people age, throat muscles tend to relax more, leading to increased likelihood of airway obstruction during sleep.
· Weight: Excess weight, particularly around the neck and throat, can put pressure on the airways, making them more likely to collapse during sleep.
· Sleep Position: Sleeping on your back can cause the tongue and soft palate to collapse to the back of the throat, obstructing airflow.
· Alcohol and Sedatives: These substances relax the throat muscles, increasing the likelihood of airway obstruction and snoring. The causes of snoring in middle aged men is usually caused by drinking alcohol.
· Nasal Problems: Chronic nasal congestion from allergies, sinus infections, or nasal deformities can contribute to snoring. The European Respiratory Journal on 1996 published a research that showed that snoring was one of the symptom of nasal obstruction and may be associated with cardiovascular issues. 
· Sleep Apnea: This serious sleep disorder involves repeated pauses in breathing during sleep, often accompanied by loud snoring. It requires medical attention.
Understanding these causes helps in identifying potential solutions to reduce or alleviate snoring.
Can Essential Oils For Snoring Really Reduce The Issue?
The use of essential oils for snoring has gained attention due to their potential to alleviate certain symptoms contributing to snoring. While they may offer some relief for mild cases or specific causes of snoring, their effectiveness does vary among individuals.
Essential oils like peppermint, eucalyptus, lavender, and tea tree oil possess anti-inflammatory and decongestant properties. They can help clear nasal passages, reduce inflammation, and promote relaxation, potentially easing snoring caused by congestion or inflammation in the airways.
Using essential oils through aromatherapy (inhaling their scent) or diluted application on the skin might offer temporary relief by improving breathing and promoting relaxation before bedtime and while sleeping.
However, it’s crucial to note that essential oils are not a guaranteed or complete solution for all types of snoring. Persistent or severe snoring, especially if it’s due to underlying conditions like sleep apnea, might not be significantly impacted by essential oils alone.
The journal Phytotherapy Research in 2004 published a double-blind study that ratified essential oils used in sprays or gargle formulations reduced snoring. 
Consulting a professional is advisable, especially if snoring is chronic, severe, or associated with other symptoms like excessive daytime fatigue or pauses in breathing during sleep. Only they can assess the underlying causes and recommend appropriate treatments or therapies, which may (or may not) include essential oils as part of a broader management plan.
Some of the 10 essential oils for snoring list may consist of lemon essential oil; but, citrus oils like lemon may help clear the sinuses, but may not help with snoring and sleep. Now, let’s look at the best essential oils for snoring.
14 Essential Oils For Snoring
1. Lavender Essential Oil for Snoring
Lavender essential oil’s calming properties can ease muscle tension in the airways, potentially reducing snoring. Use it by diffusing a few drops before bedtime or diluting it with a carrier oil for topical application on the chest or under the nose. Include this into night time routines to promote relaxation, get better sleep and potentially minimize snoring. The oil is also used to detoxify the body and clear the nasal passageways.
The Journal of Chinese Medical Association published a research that investigated the impact of single lavender essential oil and complex lavender essential oil on sleep quality. It concluded that both oils more or less improved sleep quality and decreased spontaneous arousals. 
2. Thyme Essential Oil for Snoring
Thyme essential oil has antimicrobial properties that may help address respiratory issues contributing to snoring. When diffused before sleep, its vapors may clear airways. Mix with a carrier oil for topical application on the chest or throat to potentially ease breathing. Regular use in bedtime routines may offer relief by supporting clearer air passages, potentially reducing snoring. Thyme oil is diffused to help you in quitting your snoring habit and providing an environment that is easier to breathe in.
3. Peppermint Essential Oil for Snoring
Peppermint essential oil (Mentha piperita) contains menthol, which can act as a decongestant. When diffused, it may help clear nasal passages, aiding easier breathing during sleep. Diluted with a carrier oil, applying it topically to the chest or throat might alleviate congestion, potentially reducing snoring. Regular use of peppermint oil before bedtime may promote clearer airways, contributing to a decrease in snoring.
Peppermint essential oil is not only beneficial for respiratory issues but also makes for one of the best essential oils for hives. Its cooling and soothing properties can provide instant relief from the itching and discomfort associated with hives.
When diluted with a carrier oil and applied topically, peppermint oil can help calm the skin and reduce inflammation. By incorporating this versatile oil into your skincare routine, you can experience its refreshing effects and enjoy a more comfortable and itch-free skin
4. Eucalyptus Essential Oil for Snoring
Eucalyptus essential oil, known for its anti-inflammatory properties, can be beneficial for snoring. When diffused, its aroma may help clear nasal congestion, allowing for easier breathing during sleep. Diluted with a carrier oil, applying it topically to the chest or throat might further alleviate congestion, potentially reducing snoring. Consistent use of eucalyptus oil before bedtime may support clearer airways, aiding in reducing snoring tendencies.
Eucalyptus can help purify the system in a medicinal way and get rid of the ailment that is the underlying reason for snoring. Eucalyptus is one of the optimal essential oils used to get a better night’s sleep with less snoring. Eucalyptus can help break obstructive sleep habit and help you get a better and healthy sleep.
6. Valerian Essential Oil for Snoring
Valerian essential oil, although not as common as the others oils, is recognized for its calming effects on the nervous system, potentially promoting better sleep quality. While not a direct remedy for snoring, diffusing valerian oil before bedtime may help relax muscles, potentially easing tension in the throat and promoting better sleep, indirectly contributing to reduced snoring. Topical application when diluted with a carrier oil could also aid relaxation, potentially supporting better sleep habits and potentially reducing snoring occurrences over time.
7. Citronella Essential Oil for Snoring
Citronella oil is commonly known for its insect-repelling properties and isn’t typically used specifically for snoring. While it may offer a pleasant aroma when diffused, there isn’t substantial evidence supporting its use in addressing snoring directly. However, its fresh scent could contribute to a more soothing sleep environment. So, remember, citronella is for good sleep quality and may be a little assistance for reducing snoring. For snoring, other essential oils like lavender or eucalyptus may be more commonly recommended due to their potential benefits in promoting relaxation and easing congestion.
8. Marjoram Essential Oil for Snoring
Marjoram essential oil is known for its calming properties and potential to relax muscles. When diffused before sleep, it may help ease tension in the throat and airways, potentially reducing snoring. Diluting it with a carrier oil for topical application on the chest or throat could also aid in relaxation. Incorporating marjoram oil into bedtime routines might promote better sleep quality, indirectly contributing to decreased snoring tendencies over time. Those prone to snoring will experience reduction in snoring after inhaling this essential oil.
9. Fennel Essential Oil for Snoring
Fennel essential oil is recognized for its potential to ease respiratory issues and congestion. Diffusing this oil before bedtime may help clear airways, supporting easier breathing during sleep and potentially reducing snoring. When diluted with a carrier oil, applying it topically on the chest or throat might further alleviate congestion, contributing to better airflow. Regular use of fennel oil in bedtime rituals could aid in promoting clearer air passages, potentially reducing snoring occurrences. Fennel oil has long been used to deal with a variety of ailments.
10. Sage Essential Oil for Snoring
Sage essential oil is valued for its potential to alleviate congestion and respiratory issues. Diffusing this oil before sleep might help clear airways, aiding smoother breathing during the night and potentially reducing snoring. Diluting sage oil with a carrier oil and applying it topically on the chest or throat could also assist in easing congestion, potentially supporting better airflow. Consistent use of sage oil in bedtime routines might contribute to clearer air passages, potentially lessening snoring tendencies.
11. Clove Essential Oil for Snoring
Clove essential oil is known for its antimicrobial properties, but its direct impact on snoring is limited. However, its warming sensation might help improve nasal airflow when diffused before bedtime. Diluted with a carrier oil and applied topically, it might offer minor relief from nasal congestion, potentially aiding in better breathing during sleep. While not a primary remedy for snoring, using clove oil in bedtime routines might support clearer airways and contribute to reducing snoring occurrences.
12. Pine Essential Oil for Snoring
Pine essential oil is recognized for its potential to alleviate respiratory issues. Diffusing this oil before bedtime may help clear air passages, supporting easier breathing during sleep and potentially reducing snoring. Diluting pine oil with a carrier oil and applying it topically on the chest or throat could also assist in easing congestion, promoting better airflow. Regular use of pine oil in bedtime rituals might contribute to clearer air passages, potentially lessening snoring tendencies over time. Pine oil can help loosen the mucus or phlegm and clear the respiratory system.
13. Cedarwood Essential Oil for Snoring
Cedarwood essential oil’s soothing properties can aid relaxation before sleep. When diffused, it may create a calming atmosphere, potentially reducing stress and promoting better sleep quality. While not a direct solution for snoring, its calming effects might indirectly contribute to easing muscle tension in the throat, potentially reducing snoring occurrences. Diluted with a carrier oil and applied topically, cedarwood oil might offer relaxation benefits, supporting better sleep habits, and potentially lessening snoring tendencies over time.
Cedarwood essential oil’s earthy, woody aroma adds a touch of sophistication, making it one of the Top men’s essential oil for creating a masculine ambiance. Its grounding properties can help promote a sense of confidence and stability, which can be particularly beneficial for men in leadership roles or high-stress environments.
14. Roman Chamomile Essential Oil for Snoring
Roman Chamomile essential oil is valued for its calming properties, which can promote relaxation before bedtime. When diffused, it may create a soothing atmosphere, potentially reducing stress and aiding better sleep quality. While not a direct remedy for snoring, its relaxing effects might indirectly contribute to easing muscle tension in the throat and airways, potentially reducing snoring occurrences. Diluted with a carrier oil and applied topically, Roman Chamomile oil might aid in relaxation, supporting better sleep habits, and potentially lessening snoring tendencies over time.
15.Bergamot Essential Oil for Snoring
Bergamot essential oil, known for its calming and uplifting properties, may aid in relaxation before sleep when diffused. Its soothing aroma might promote better sleep quality and potentially reduce stress, indirectly contributing to reduced muscle tension in the throat and airways. Although not a direct solution for snoring, using bergamot oil in bedtime routines could support relaxation, potentially minimizing snoring tendencies over time. Always dilute with a carrier oil if applying topically, as bergamot oil can cause skin sensitivity in some individuals.
How to Use Essential Oils For Snoring
Using essential oils for snoring can be done through various methods:
· Diffusion: Add a few drops of essential oil to a diffuser before bedtime to fill the room with the aroma. This allows for inhalation throughout the night, potentially easing breathing and reducing snoring.
· Topical Application: Dilute essential oils with a carrier oil (like coconut or almond oil) and apply the mixture to the chest, throat, or under the nose. This can help the oils penetrate the skin, offering potential relief from congestion or tension in the airways.
· Inhalation: Inhale the scent directly from the bottle or by adding a few drops to a tissue or cotton ball placed near the bedside. This method allows for immediate exposure to the essential oil’s aroma, aiding relaxation and promoting better sleep.
· Bath: Adding a few drops of essential oil to a warm bath before bedtime can create a relaxing atmosphere, potentially easing muscle tension and promoting better sleep quality.
· Pillow or Linen Spray: Mix essential oils with water in a spray bottle and lightly mist pillows or bed linens. This provides a subtle aroma that can aid relaxation and potentially reduce snoring tendencies.
Remember to always dilute essential oils properly before applying them to the skin to avoid irritation or allergic reactions. Additionally, it’s essential to use high-quality oils and consult with a healthcare professional, especially if snoring is a persistent or severe issue, to explore comprehensive treatment options.
DIY Recipes of Essential Oil For Snoring
Diffusing blends of essential oils at night may help a person stop snoring. Here are a few simple DIY recipes using essential oils that may help with snoring:
1. Snoring Relief Blend
- 3 drops Eucalyptus essential oil
- 3 drops Peppermint essential oil
- 3 drops Lavender essential oil
- 2 tablespoons carrier oil (such as sweet almond or coconut oil)
- Mix the essential oils with the carrier oil in a small glass bottle.
- Before bedtime, apply a small amount of the blend to the chest, throat, or under the nose for potential relief from congestion and better breathing.
2. Snore-Reducing Diffuser Blend
- 4 drops Cedarwood essential oil
- 3 drops Roman Chamomile essential oil
- 2 drops Bergamot essential oil
- Add the essential oil blend to a diffuser filled with water.
- Diffuse the blend in the bedroom for about 30 minutes before going to bed to create a calming and relaxing atmosphere that might help reduce snoring tendencies.
3. Nasal Clearing Steam Inhalation
- 2 cups hot water
- 3 drops Tea Tree essential oil
- 2 drops Peppermint essential oil
- Pour the hot water into a bowl.
- Add the essential oils to the water.
- Cover your head with a towel and lean over the bowl, inhaling the steam for a few minutes to clear nasal passages before bedtime.
Precautions While Using Essential Oils For Snoring
When using essential oils for snoring relief, consider the following precautions:
· Dilution: Always dilute essential oils with a carrier oil before applying them to the skin to prevent irritation or allergic reactions. Follow recommended dilution ratios, typically around 1-2% essential oil to carrier oil.
· Patch Test: Before widespread use, perform a patch test on a small area of skin to ensure you don’t have any adverse reactions to the oil.
· Quality: Use high-quality, pure essential oils from reputable sources to ensure efficacy and safety.
· Consultation: If you have any underlying health conditions, are pregnant, breastfeeding, or taking medications, consult a healthcare professional before using essential oils.
· Avoid Sensitive Areas: Keep essential oils away from sensitive areas such as the eyes, inside the ears, and mucous membranes.
· Proper Storage: Store essential oils in a cool, dark place away from direct sunlight to maintain their potency.
· Use Moderately: Use essential oils in moderation. Excessive use or overexposure to strong aromas can potentially cause headaches or irritation.
· Children and Pets: Be cautious when using essential oils around children and pets, as some oils can be toxic to them. Certain oils are not safe for use around pets or young children, so research thoroughly or consult a veterinarian or pediatrician.
· Discontinue Use if Issues Arise: If you experience any adverse reactions such as skin irritation, headaches, or respiratory discomfort, discontinue use immediately and seek medical advice if needed.
Using essential oils for snoring relief can be a natural and holistic approach, offering potential benefits through their soothing and decongestant properties. However, it’s essential to approach their use with caution and follow necessary precautions regarding dilution, patch testing, and consulting healthcare professionals, especially if there are underlying health conditions.
While these oils might provide support in easing snoring tendencies, they may not be a comprehensive solution for all cases.
Seeking medical advice for persistent or severe snoring is crucial to address potential underlying issues. However, sleep apnea is a serious condition, where essential oils may not work. When used thoughtfully and safely, essential oils can be a part of a broader approach to promote better sleep and potentially reduce snoring occurrences.
- Dalmasso, F. and Prota, R., 1996. Snoring: analysis, measurement, clinical implications and applications. European Respiratory Journal, 9(1), pp.146-159.
- Prichard, A.J., 2004. The use of essential oils to treat snoring. Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives, 18(9), pp.696-699.
- Yang, C.P., Yang, C.C., Tsai, I.J., Lin, T.H., Chiou, Y.L., Wang, H.F., Chang, C.M. and Yih, K.H., 2023. The immediate effects of lavender-based essential oil inhalation on subsequent polysomnography in people with poor sleep quality. Journal of the Chinese Medical Association, 86(7), pp.665-671.