Snoring is a common sleep issue. But, it is one issue that affects the person sleeping next to the one who snores. There have been instances where a person’s snoring has wreaked havoc in their relationship.
Well, let’s not venture into the emotional aftereffect of snoring and let’s just stay focused on snoring, the essential oils for stopping snoring and the snore stop essential oil recipe. Snoring occurs when a person breathes through the mouth instead of the nose. The sound from snoring is harsh and hoarse.
Different Causes Of Snoring
There are many reasons why a person may start snoring. Clogged nasal passage or respiratory tract is the most common cause; however, snoring can also result from alcohol consumption, incorrect sleeping posture, sleep deprivation and a person’s mouth anatomy.
The disruptive sleep patter of sleep apnea is a serious cause of snoring, and is characterized by loud snoring. The essential oils for snoring can also treat sleep apnea. The common method of using essential oils to stop snoring is inhalation aromatherapy.
The causes of snoring can be genetic, environmental, emotional or medical. Many people have narrow airways and when lying down in the bed can relax the tongue and other muscles in the mouth. However, some issues such as excess bodyweight and fats in the neck, or deviated nasal septum can constrict the nasal passage resulting in snoring.
Other reasons that may cause snoring are colds, coughs, allergies and respiratory ailments. Smoking aggravates the issue. OSA or obstructive sleep apnea causes snoring which is chronic in nature. This ailment causes a person to wake up in the middle of the night gasping for breath. OSA constantly affects a person’s sleep cycle.
Essential oils for snoring are natural remedy to stop snoring and getting good sleep; however, it is better to consult a doctor in case anyone is suffering from sleep apnea.
There have been several studies on snoring including the one published in the European Respiratory Journal in 1996 (1). A review on the acoustics of snoring was published in the peer-reviewed medical journal Sleep Medicine Reviews in 2010 (2).
Another study was done in Canada to find out the relationship between snoring and other medical conditions. It was published in the British Medical Journal.
Do Essential Oils Stop Snoring?
The main question in this entire write up is whether essential oils treat or mitigate snoring. The concentrated plant oils have been used for many years to treat health issues. The compounds in the aromatic oils have therapeutic benefits.
The plethora of compounds in the plant oil gives it its aroma and medical benefits. These oils are extracted from different parts of a plant including its bark, leaves, roots and petals.
Aromatherapy with essential oils is done to improve physical, emotional and spiritual wellbeing. There are different ways of using essential oils for health. They are applied on the skin topically after diluting or they are inhaled.
There are several ways of topical application and inhalation of these oils. (However, Gya Labs does not recommend the ingestion of essential oils.)
Essential oils have therapeutic properties, which have been proven in several studies. For instance the effect of these oils on nausea and anxiety of cancer patients has been published in 2022 (3).
This study has also ascertained the antimicrobial properties of several essential oils. Essential oils have also been used by many people to stop snoring. The peer-reviewed scientific journal Phytotherapy Research has published a 2004 study on essential oils treating snoring (4).
However, more research is needed on this topic. A research on treating snoring with essential oils was conducted by the makers of an essential oils spray (5).
A survey found that at least half of all adults snore occasionally. And, a quarter of the adults snored habitually. Snoring can result in insomnia, sometimes to the person who snores, but most times to the person who sleep next to the snorer.
It is largely an inconvenience, but may point to severe underlying health issues including sleep apnea which increases risk of diabetes and heart conditions. Essential oils may loosen phlegm, and help reduce or alleviate sleep related illness or help clear the nasal tract.
Benefits Of Snore-Stop Essential Oils
Essential oils have expectorant properties that are used to clear stuffy nose and several respiratory ailments. These oils are also diffused to improve the sleep quality. Some of the benefits of essential oils that helps prevent snoring and promote good health are mentioned here.
1. Resolves Issues in the Respiratory Tract
Essential oils have expectorant properties that are useful in clearing the respiratory tract. Mucous and phlegm block the airways making it difficult to breathe from the nose. By loosening the mucous, the oils allow the air to flow freely in the tract. The oils help break obstructive mucous and help improve breathing. Incorporating essential oils for breathing into your daily routine can help clear congestion and promote clear airways.
2. Essential Oils as Snoring Remedy
The therapeutic and aromatic molecules in the essential oils prevent and treat infection of the respiratory system. It is a decongestant that clears blockage due to colds and coughs.
3. Sleep Well with Essentials Oils
Essential oils have a sedative nature that induces sleep. Its aroma stimulates the olfactory system that relaxes the mind and ensures better sleep. It also reduces anxiety and stress. By improving sleep quality it mitigates the affect of disturbed sleep issues, thus lowering the chances of snoring.
4. Supplemental Therapy for Snoring
Essential oils are mostly used as a supplementary treatment for various ailments. There might be some medications that may assist in getting proper sleep and prevent snoring.
Best Essential Oils For Snoring and Sleep Apnea
The concentrated plant oils have several benefits and uses. These essential oils are also used to get good sleep with no snoring. However, not every essential oil is used to prevent snoring. Here is a list of best essential oils that can mitigate and prevent snoring.
A research article published in the journal Phytotherapy Research has verified that essential oils decreased snoring (6).
1. Peppermint Essential Oil Stops Snoring
Extracted from the aromatic perennial herb Mentha piperita L., peppermint essential oil is used for treating many respiratory ailments. It has the ingredient menthol that is super useful in treating colds, coughs and flu symptoms.
The minty fresh fragrance of peppermint oil is a popular choice in aromatherapy. The expectorant properties of peppermint resolves breathing issues and prevents the nasal passage from getting clogged in the middle of the night, which avoids snoring and ensures proper sleep. There are many essential oils for breathing difficulties available but pepper mint essential oil is the most effective oil which is recommended by aromatherapists.
2. Cedarwood Essential Oil To Stop Snore
Obtained from the evergreen tea Cedrus deodara, cedarwood essential oil has a deep woody aroma that reduces anxiety and stress when diffused in aromatherapy. It also relaxes the muscles. These properties ensure that by inhaling the aroma of cedarwood, a person can get sound sleep.
3. Eucalyptus Essential Oil for Snoring
Made from the fruitful eucalyptus tree, the essential oil of eucalyptus has a minty and camphor like aroma. The aromatic molecules of eucalyptus essential oil are used for its purifying properties. It is similar to peppermint oil as both the oils are used to drive away respiratory ailments and infections.
This oil has many compounds that supply the body with many nutrients. These nutrients along with the expectorant properties of the oil ensure that snoring is not an impediment in getting good night’s sleep. The oil is used in aromatherapy to treat colds and coughs because it prevents too much of mucus from getting released into the respiratory system.
People with respiratory ailments including asthma and bronchitis have snoring issues, which can be controlled with eucalyptus oil. The journal Current Microbiology published a 2007 study that showed that the antibacterial and antiviral properties of eucalyptus essential oil were effective against respiratory bacteria and viruses (7).
4. Marjoram Essential Oil Cures Snoring
Marjoram oil, along with other techniques that helps stop snoring can gradually cure the issue. It is extracted from the marjoram herb and has an aroma similar to basil and oregano. This essential oil is useful in dealing with several ailments due to its health related properties.
This oil has expectorant that loosens the phlegm and mucus from the respiratory tract, making it easier to eliminate from the body. It also has antidepressant properties that relax the mind and body for a good night’s sleep.
5. Thyme Essential Oil Anti-Snoring Benefits
Extracted from the aromatic shrub Thymus vulgaris, thyme essential oil has therapeutic properties that reduces and stops snoring and improves the quality of sleep. The oil of thyme also has expectorant properties that are useful in treating common colds and coughs.
The main component in thyme oil that makes it useful in the treatment of respiratory tract infections is thymol. The antispasmodic properties of thymol control the spasmolytic effect of the respiratory tract and ensure that snoring is prevented.
6. Pine Essential Oil Snoring Relief
The oil from the pine needles has antimicrobial and antioxidant properties. It is topically applied to soothe muscle aches and spasms. It is generally used to treat insomnia. Applying the oil topically before sleep can relax the body and prevent snoring.
7. Valerian Essential Oil for Sleep Apnea
The herb Valeriana officinalis is used to treat anxiety. It is also a sedative that improves sleep. The concentrated valerian essential oil has powerful sedative and antidepressant properties. In fact, this oil is used in drugs that induce sleep. By improving the quality of sleep it promotes proper breathing, and reduces sleep apnea.
8. Lavender Essential Oil Snoring Prevention
The most versatile and mild essential oil of lavender is obtained from the Lavandula angustifolia plant. Lavender essential oil is the most common oil used in aromatherapy. It has antidepressant and sedative activities that ensure good sleep. Regular use of such essential oil for snoring may contribute to improved sleep patterns and reduced snoring frequency. The flowery fragrance of the oil has a soothing effect on the mind. Inhaling its aroma improves sleep quality and reduces stress.
The peer-reviewed European Journal of Integrative Medicine in 2012 published a review report that looked into these specific properties of lavender oil (8). The oil increases the releases the hormone melatonin that induces sleep. Good and deep sleep prevents snoring at night.
9. Clary Sage Essential Oil Snoring Remedy
The fresh and spicy aroma of the oil extracted from the herbaceous perennial plant Salvia sclarea is a treatment for sleep apnea, and ergo snoring. The oil has anti-inflammatory and expectorant activities that relieve the causes of snoring including flu, cold, and other respiratory tract infections.
10. Lemon Essential Oil Stops Snoring
The citrusy lemon essential oil has zesty effects after inhalation. However, it has strong anti-inflammatory and anti-allergic properties. The pungent aroma from this oil is widely used to treat nausea and stomach distress. When diffused in the air, lemon oil purifies the ambience.
And, it is useful in treating certain respiratory ailments including reducing the mucus buildup. Inhaling lemon essential oil’s scent early in the evening will ensure relaxed throat muscles during bedtime.
11. Citronella Essential Oil Snoring Solution
The solution of snoring caused due to alcohol consumption lies in citronella essential oil. Excess (or even small amounts) of alcohol consumption can hamper sleep patterns and result in snoring. Citronella essential oil has excellent detoxifying properties that increase the frequency of urination, which flushes out the toxins, and improves sleep quality.
12. Fennel Seed Essential Oil Fixes Snoring
Foeniculum vulgare is an aromatic plant with several medicinal properties. Fennel seed essential oil is extracted from the seeds and leaves of the plant has a sweet herbaceous aroma. The primary uses of fennel seed essential oil relates to digestive health. It is used to boost metabolism and digestion.
It is inhaled to improve lung functions. Inhaling the aroma of the oil also relaxes the mind. Snoring caused by inflammation within the nose and throat can be prevented or reduced with fennel seed oil. The aromatic molecules of the oil treat sleep apnea and improve the air flow through the respiratory tract.
13. Clove Bud Essential Oil Snoring Quiet Snoring
Obtained from the aromatic flower buds of Syzygium aromaticum, clove bud essential oil is used in the treatment of respiratory ailments and inflammations including flu, breathing difficulties and infections. The oil has therapeutic properties that expel mucus from the nasal passage. Clove bud oil (or even clove buds) can be sued to solve the snoring problem.
How To Use Essential Oils To Stop Snoring
Snore stop essential oils can be used in different ways. Some of the oils can be used just before bedtime, a while a few others should be used in the evening, way before bedtime.
Steam Inhalation Aromatherapy
Simply adding a few drops of essential oils to a bowl of steaming water and inhaling the steam will relax the mind and open the respiratory tract, thus preventing snoring.
Add essential oils to a diffuser and operate it an hour before bedtime. Allow the aroma of essential oil to fill the room. Inhale the aroma. The aroma will be present in the room for at least 4 hours ensuring good sleep.
Before going to bed an essential oil shower spray seems like the most efficient way to clear the sinuses. By clearing the sinuses, one can avoid snoring due to nose clogging.
One of the common ways of using essential oils is oil pulling. This method involves gargling or swishing diluted essential oils in the mouth. Think of it as a mouthwash. Here, one drop of any essential oil can be mixed with a mouthwash or warm water and gargled for a minute.
However, make sure that the essential oil is properly diluted and never ingested. (Many people ingest essential oils, but we always recommend a doctor’s consultation before internal consumption of essential oils.)
Snore Stop Essential Oil Recipe
The above mentioned list of essential oils is useful in dealing with snoring. There are a few oils that are not included in this list including cinnamon essential oil and ginger essential oil.
These oils can be used in the snore stop essential oils blends to stop or reduce snoring. Some of the recipes of essential oils for snoring are mentioned here.
Massage Essential Oils Blend To Stop Snoring
- 5 drops of lavender essential oil
- 5 drops of peppermint essential oil
- 2 drops of ginger essential oil
- 3 tablespoons of coconut oil
- Mix all the oils together in a small jar or bowl.
- Massage this oils blend to the nose, neck, forehead and throat before going to bed.
Massaging with essential oils and leaving it overnight will not do any harm; in fact, these oils are good for the skin.
Diffuser Aromatherapy with Essential Oils Blend for Preventing Snoring
- 3 drops of eucalyptus essential oil
- 5 drops of Clary sage essential oil
- Aroma diffuser
- Add water to the diffuser
- Mix the essential oils to the water
- Power the diffuser before bedtime and inhale the aroma.
Snoring Remedy with Topical Application of Essential Oils
- 2 drops of thyme essential oil
- 2 drops of cedarwood essential oil
- 3 drops of eucalyptus essential oil
- 4 drops of fennel seed essential oil
- 5 tablespoons of fractionated coconut oil
- Roll on bottle.
- Add all the ingredients to the roll on bottle.
- Shake well before use.
- Apply the oils blend on the nose, throat and chest before sleeping.
- Keep it next to the bed in case it needs to be used at night.
Precautions While Using Essential Oils
Essential Oils are concentrated plant oils and are 100% organic, but using it incorrectly can result in side effects. Take precautionary measures so that the oils work its magic without causing any adverse effect. Some of the precautions to follow while using essential oils for snoring are as follows.
- Always dilute the essential oils with carrier oils before topical application. Dilute the oils even if it is not explicitly stated.
- Never ingest the essential oils. Consult a doctor before taking essential oils internally.
- Store the oils in a cool dark place away from children and pets.
- Pregnant women and nursing mothers must consult their gynecologist before using the oils.
- People with serious health issues and those consuming medications on a regular basis must consult their doctors before using any oils.
- Do a skin patch test before using the oils on the face. If the skin feels irritated wash off the oil with cold water.
Snoring is a common problem. It is more of a concern to the person that sleeps next to the one who snores. There are many natural ways of stopping a person from snoring – essential oils are one such way. Diffusing the oils or topical applications on the neck and throat opens the respiratory tracts, relaxes the mind and body and induces sleep.
Use essential oils to get relief from snoring and sleep apnea and for restful sleep. Essential oils also gets rid of snoring in a holistic manner.
Frequently Asked Questions
Which essential oil is best for snoring?
There are several essential oils that can be used to reduce snoring or to treat it. Based on your preference you can choose from the following:
1. Fennel seed essential oil
2. Peppermint essential oil
3. Eucalyptus essential oil
4. Lavender essential oil
5. Lemon essential oil
6. Citronella essential oil
7. Cedarwood essential oil
Can essential oils help stop snoring?
Essential oils have anti-inflammatory, expectorant and sedative properties. It can prevent the snoring caused by a clogged nose. Colds and coughs can cause snoring; so does stress and sleeplessness. These properties of the oils ensure snore-less night’s sleep.
- Snoring: analysis, measurement, clinical implications and applications. https://erj.ersjournals.com/content/9/1/146.short
- Sleep Medicine Reviews. (2010). The acoustics of snoring. https://www.sciencedirect.com/science/article/abs/pii/S1087079209000495
- Aromatherapy With Essential Oils (PDQ®). https://www.ncbi.nlm.nih.gov/books/NBK65820/
- The use of essential oils to treat snoring. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.1360
- The Use of Essential Oils to Treat Snoring. http://dcscience.net/prichard-snoring.pdf
- Effect of Eucalyptus Essential Oil on Respiratory Bacteria and Viruses https://link.springer.com/article/10.1007/s00284-007-9045-0
- European Journal of Integrative Medicine Lavender and sleep: A systematic review of the evidence. https://www.sciencedirect.com/science/article/abs/pii/S1876382012010700