Top Essential Oils To Reduce Snoring
During sleep, an unpleasant noise associated with a soft vibration may occur that is commonly referred to as snoring. Although it is so common that about half of people will snore at some point in their life, snoring can affect sleep quality and lead to other health issues related to sleep loss.
Essential oils have been suggested to patients suffering from a variety of medical ailments for thousands of years, including snoring. These essential oils can be applied to the skin in low doses to allow the astonishing healing compounds to be absorbed.
In fact, one double-blind study found that participants given essential oils were alleviated from snoring symptoms when compared to others in the group that were instead given a placebo. In this particular study, the oils were absorbed into the skin by either massaging onto skin lightly before bed or by gargling a small dose of the oil in a mouthwash. (1)
Remarkably, this sensational result is not solely found in just this one instance. In a recent study performed in Japan, researchers found that simply breathing in the scent of certain essential oils can trigger healthier sleep cycles.
Participants in this study who previously suffered from snoring and restlessness were remarkably found to have improvements in both sleep quality and length.
So, whether it is through aromatherapy or absorption, essential oils can play a key role in both reducing snoring symptoms and increase the quality of sleep for people.
Also, there is more than one delightful scent that can trigger this noteworthy change in sleep, making this option easy to adapt to just about any personal preference. The top essential oils that are clinically proven to treat snoring are recommended below.
Essential Oils For Snoring
This tremendously rich oil has soothing properties that promote tranquility and calm.
This powerful aroma is recommended for insomnia, anxiety, and to increase relaxation to reduce snoring in patients.
Lavender is especially helpful for those facing snoring issues because of sleep deprivation or stress.
This oil is a natural herb that fills the air with a naturally flowery phenomenal scent.
A favorite by many essential oil fans, lavender is used both in diffusers and as a topical treatment.
Thyme is therapeutic as incense with its incredible abilities to clear common lung congestion issues.
Thyme has been used by aromatherapy experts to improve memory and concentration in addition to its extraordinary healing properties.
Lastly, thyme also soothes the nervous system to allow for restful, uninterrupted sleep.
Thyme is a stronger oil, and therefore should be diluted to a 50% oil, 50% water mix before applying directly on the skin.
If using in a diffuser or other aromatherapy device, diluting is not required.
Although it is safe to use on skin, users typically prefer the earthy and pleasant aroma in an air diffuser instead of rubbing onto skin.
The scent of thyme is often described as a gentle herb that contains a slightly bitter fragrance.
This marvelous essential oil is known for opening airways to ease breathing issues and encourage a deeper sleep.
This is particularly helpful if snoring sufferers are seeking temporary relief from a cold or sinus infection.
This oil works to open restricted airways naturally, which naturally reduces the amount of vibration occurring during deep sleep.
In addition, its lovely scent is minty in nature with a hint of sweetness. Similar to lavender, eucalyptus can be used in a diffuser for the aromatherapy benefits or massaged onto the skin, depending on user preference.
Peppermint is similar to eucalyptus in that it alleviates breathing issues, but it also contains anti-inflammatory properties that can reduce nasal inflammation to ease snoring caused by viruses such as the common cold.
Depending on user preference, it can easily be modified to absorb into the skin or to fill the air with its aroma.
This essential oil has a much more intense fresh scent to it that may be expected.
Some would think it would smell similar to gum or toothpaste, but its scent is actually much stronger, similar to pure menthol.
5. Tea Tree Essential Oil
Tea Tree is an effective remedy for a variety of reasons. In fact, it is a common ingredient used to treat skin conditions like dryness and acne.
Similar to eucalyptus, tea tree oil smells minty and fresh in nature. Due to its superb skin healing properties, many users prefer gently massaging the oil onto the skin.
However, it is important to note that tea tree oil can cause sickness and even death in cats and dogs, so it may be best to keep your diffuser and oil in a high area away from pets.
Marjoram is not as popular as a few of the others on this list, but it is simply unparalleled in its effectiveness to treat sleep disorders like snoring.
The antioxidant factors associate with marjoram has also been credited with relieving symptoms of sleep apnea quickly and effectively.
In addition, marjoram can be used to alleviate the nervous system from stress or anxiety.
A flowery substance, marjoram is a pleasant aroma that can be compared to a sweet and savory spiced scent. For this reason, users vary between absorbing this oil onto skin and using in a diffuser.
7. Pine Essential Oil
Pine is an effective essential oil for its relaxation value which has been linked to reducing insomnia and anxiety. In addition, pine is a natural anti-inflammatory and can reduce pain in patients suffering from arthritis and conditions that cause swelling in joints.
Pine can be absorbed, but many experts agree aromatherapy is the best method of use. Natural in its heavenly scent, pine essential oil is reminiscent of the holiday season and crisp, winter air.
Similar to tea tree oil, it is a toxic oil to pets and should be kept in a safe place away from dogs and cats.
8. Valerian Essential Oil
Valerian root has such powerful effects on sleep that it is commonly found in many over-the-counter sleep supplements. Doctors often suggest patients use valerian oil as it has been known to increase restfulness and promote a healthy sleep cycle, thereby reducing snoring.
Valerian is best absorbed via the skin or in the mouth as its moldy odor is universally disliked. The odor has been described as foul or funky, similar to rotten milk products.
How to Use
If using the oils as a topical remedy, there a few rules to follow:
1) Locate where you would like to place the oil. Common areas include wrists, bottoms of feet, and on the temples of the head.
2) Place a few drops of the essential oil onto skin. Be sure to follow any dilution requirements if specified.
3) Gently rub the oil into the skin with 1 or 2 fingers in a circular motion until the oil is completely spread.
Similar to skin application, there are best-practices to adhere to when using a diffuser. They are:
1) Place the diffuser on a solid surface, such as a dresser or tabletop. To assist with snoring, it should be placed in the bedroom. In addition, avoid placing it near a window or a fan.
2) Fill the diffuser to the fill line indicated inside the water reservoir. Be sure not to overfill.
3) Add 4-10 drops of the essential oil of your choice. You can also blend multiple oils, but be sure the scents will melt nicely together to avoid any strange, foul odors.
4) Turn the diffuser to “on”. Allow the essential oils to blend into the room for at least 15 minutes.
Lastly, it is possible to apply the essential oils to the skin by taking a bath and surrounding yourself in the aroma and healing properties. This may be especially helpful to do before bed to relax the body and utilize the healing properties of the essential oils in preventing snoring.
To do this:
1) Use a carrier oil like almond, jojoba, or grapeseed oil.
2) Mix 1 tablespoon of the carrier oil with 10-20 drops of the essential oil of choice.
3) Before adding the essential oil mixture, run a bath with warm water.
4) Add the mixture to your bath water. Gently stir the water with your hand.
5) Enter the tub and soak for 15 minutes or more.
The essential oils listed above have been clinically tested in multiple research studies. These studies indicate promoting a night of restful sleep, improving lung function, and increasing airflow in breathing can reduce the severity and frequency of snoring. Even as an addition to medications and snore reducing tricks, aromatherapy and the absorption of essential oils is highly beneficial. For these reasons, many people have added essential oils as part of their bedtime routine.
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