Have you been told that you snore at night?
There are tons of methods on the market that claim to help people stop snoring, but sometimes natural remedies are the most sought after.
Essential oils are often used to help improve your sleeping and decrease your snoring – so that you can get a better night’s sleep!
Can Essential Oils Really Decrease Snoring?
Essential oils have been used as a natural treatment to help with snoring, but how do you know if it’s working? It may be hard to tell whether or not your snoring remedy is successful, especially when you sleep alone.
Luckily, a 2004 study looked at a group of patients prone to snoring to see if their partners noticed a difference after using essential oils. They asked the partners about the patients' snoring habits before and after they used essential oils before bedtime, and the results were promising – 82% of partners reported less snoring.
While there is not an abundance of evidence on the effectiveness of essential oils to help decrease snoring, the research that is out there suggests that it may be a helpful remedy. Essential oils have been shown to help open up nasal airways, which can help to reduce snoring in many patients.
To improve snoring behaviors (or even help eliminate them), it’s helpful to use essential oils at night time before bed, and most successful patients report that they used aromatherapy.
Best Essential Oils To Help Reduce Snoring
If you are looking to treat your snoring habit with essential oils, it’s important to know which types will work best for you. All essential oils are different and possess different properties that work to treat your symptoms.
To help you find the best option to treat your snoring problem, we put together a list of the top ten essential oils that can reduce snoring based on research.
1. Peppermint
This can be a practical option for people who snore when they are congested and patients who snore regularly. Peppermint oil has been shown to have anti-inflammatory properties that can open your airflow to make breathing easier, even when you’re asleep!
2. Thyme
This may surprise you, but many massage/aromatherapy professionals will say that applying & rubbing thyme oil on the bottom of your feet before bed can effectively decrease snoring. However, thyme is a highly potent essential oil, so it’s essential to make sure you dilute the solution before using it topically.
3. Fennel
Fennel oil offers a pleasant smell that may help open up your nasal passages to reduce snoring. While it is often used for other health conditions, it may help you quit snoring because of the anti-inflammatory properties it possesses.
4. Eucalyptus
Eucalyptus oil offers multiple medicinal benefits that can help to reduce snoring. Inhaling this essential oil through aromatherapy has been shown to help loosen & eliminate mucus within your chest. When your chest is cleared before bed, it can help your breathing to decrease snoring.
5. Citronella
Did you know that occasional snoring is often caused by drinking alcohol? Luckily, citronella oil can detox the alcohol from your system to prevent snoring and a nasty hangover!
6. Sage
Sage is known for eliminating negative energy, which includes some infections! Using sage oil through aromatherapy before bed can improve respiratory function throughout the night, decreasing your snoring and providing a positive sleeping environment for you and your partner!
7. Clove
Clove essential oil has anti-inflammatory properties that can help open your airways for a smooth & quiet sleep. Clove oil can also provide antibacterial benefits that can loosen mucus in your throat/chest before bedtime.
8. Pine
Pine is a great essential oil that is often used to help improve sleep and breathing. This 2012 study shows that pine oil has multiple antioxidant & antimicrobial properties that help clear your system of intrusive bacterias. When used through aromatherapy, pine oil can help promote better respiratory flow to prevent snoring.
9. Marjoram
This essential oil has been used historically to promote feelings of relaxation and happiness. These relaxing benefits can help to promote a better night’s sleep and even work as somewhat of a sedative. It also contains antibacterial properties that can clear out congestion, making it easier to breathe well during sleep & prevent snoring. Marjoram is also used to help relieve symptoms of asthma, bronchitis, and sleep apnea.
10. Lemon
Studies have shown that citrus essential oils like lemon oil have antimicrobial properties that can help to reduce inflamed skin and body tissue. Most notably, the lemon essential oil has been shown to minimize the tissue in your throat which can help open the airways as you sleep. By reducing throat tissue and clearing bacteria in your body, lemon oil can have excellent benefits that prevent snoring.
How To Use Essential Oils To Treat Snoring
The number of essential oil products available on the market may seem intimidating at first. There are endless methods of use, but it’s important to find the best option for your personal needs. Some of the most popular methods for essential oil use are diffusers, roll-ons, and inhalers.
There has been a rise in popularity for the use of essential oil diffusers, especially to help reduce snoring. Diffusers work by mixing small drops of essential oils and water to release a soothing vapor into the air throughout the day. This method can help gradual inhalation of essential oils throughout your night, which is why many people use them for snoring.
However, there are also essential oil inhalers and roll-ons, which can provide a more instant and potent effect. The blends of essential oils in our nasal inhalers offer a fast-acting, refreshing feeling that can help relieve your symptoms, enhance your breathing, and more!
Another option that is popular for snoring is topical application. People who snore can also benefit from an essential oil roll-on. Many snoring patients report that rubbing essential oils onto the bottom of their feet before bed is highly effective. Roll-ons can also provide a soothing sensation that helps you wind down for a good night’s sleep.
A Few More Tips For A Better Night’s Sleep
Getting good sleep is essential to our health and wellness. While snoring may cause issues during bedtime, it’s important to recognize other factors that may affect your sleep quality. Lifestyle changes can not only change your physical sleep routine - it may also change your mood, mental health, and overall well-being.
You may have heard that getting regular exercise can improve your sleep. When you exercise, your body releases endorphins which can balance your energy levels. If you want to sleep better, it is recommended that you exercise at least 1-2 hours before you go to sleep, as it levels your brain activity to signal your mind when it’s time to wind down.
You can also encourage quality sleep by creating a comfortable environment for sleeping. The most helpful environmental factors include darkness, cool temperatures, and quietness. If you need to sleep in unfamiliar environments, you may benefit from using a sleep mask and noise-canceling headphones.
In addition to these tips, your sleep can also benefit from a consistent routine and cutting out caffeine & alcohol. Both of these substances will prevent you from entering into REM, or deep, sleep. If you do indulge in caffeine, enjoy it before 2 p.m. Alcohol is best consumed in moderation before or during dinner.
Improving the quality of your sleep with essential oils and other factors can help you feel healthier and happier the day after. That being said, it’s important to prioritize healthy sleep habits.