The best essential oils for snoring can certainly reduce or entirely eliminate snoring so that you and your sleeping partner can have a good night’s sleep.
Snoring is a rough, heavy, noisy grunt when sleeping caused by the soft palate in the mouth vibrates. Occurring more often in men and those people who are overweight or obese, snoring seems to become worse with aging. Even occasional snoring is an annoyance and bothersome for your sleeping companion. The person snoring can often hear themselves snore and it will awaken them.
1. Causes for Snoring
Snoring happens when the air flow through the nose and mouth is obstructed physically by a variety of issues.
- Blocked nasal passages—during allergy times of the year usually in spring or fall. A deviated septum in the nose or nasal polyps; this can be determined by an ENT (ear, nose, throat) specialist.
- Weak muscles in the tongue and throat—with these muscles being relaxed to the point they relax so much they go backward into the airway. This can occur from deep REM sleep, sleeping pills, and alcohol. As we age, the muscles relax even more.
- Thick throat flesh—will make you snore from being overweight; children having infected large tonsils and adenoids will snore.
- Soft palate and uvula—can cause the opening from the nose and throat to become narrow. The uvula is the soft part that hangs down at the roof of the mouth at the back end of the tongue. When you sleep, these tissues can move about constricting the airways causing the vibration of snoring.
There are conflicting thoughts about snoring, yet 30% of adults and possibly 50% of all people snore. Americans seem to snore 24% for men and about 14% for women with snoring roaring more for men to 60% and 40% for women from 60 to 65 years of age. This seems to indicate people snore more as they age.
2. Essential Oils for Snoring
Before starting essential oil therapy, be sure you do not have sleep apnea. Consult with your doctor about this. Essential oils can be used if you do have sleep apnea, but be sure to clear this with your physician first.
If you cannot sleep another night with your partner’s snoring, try putting 100% pure therapeutic grade thyme or valor or both essential oils at the bottom of his or her big toe and bottoms of the feet. Since this is the area shown on reflexology charts for the neck area, it can stop snoring.
Essential oils must be 100% pure. Some of the best are:
| Cedarwood | Jasmine | Pine |
| Citronella | Lavender | Rosemary |
| Clove Bud | Lemon | Sage |
| Eucalyptus | Marjoram | Tea Tree |
| Fennel Seed | Melissa | Thyme |
| Golden Rod | Peppermint | Valor Blend |
Rub a few drops at the temples, front of the neck, and also put into a diffuser for all night use.
These can be purchased from dōTERRA®, Rocky Mountain Oils, and Young Living® to include other brands of essential oils shown here. Marjoram is a common ingredient in many stop-snoring essential oil blends.
Pregnant or breast feeding mothers should not use peppermint and thyme. Always consult with your doctor before using any oils when you are pregnant and feeding baby.
3. Ways to Use Essential Oils
Topically: On your skin (see Under Nostrils, below). Thyme essential oil should always be diluted to at a 50:50 ratio with a carrier oil when using it topically. Use 4 to 6 drops mixing it with almond, avocado, or coconut oil.
Gargling: Put 6 drops of lavender, lemon, peppermint and thyme 100% essential oils into a glass of water and gargle for 2 minutes before you go to bed. Do not swallow this mixture. In about 2 weeks you should see results.
Diffuser: Put 10 drops of the essential oils named above into your diffuser. You can use them as a single oil or blend some of them together. You will find what works best for you.
Steam Sink: You might have congestion causing your snoring. A steam sink is a bit more tedious but you can add a few drops of the oils mentioned above into a sink of very hot or boiling water. Bend over putting a towel over your head so the steam won’t escape. This should clear your airways. A humidifier made for essential oils will do the same thing.
Under Nostrils: Put a drop under your nostrils before sleep, rub a few drops on your neck, and a few drops more at the big toe and bottoms of your feet.
Final Thoughts
Rather than sleep in separate bedrooms, try some of the options above. There are also a few things you can do to prevent snoring. Snoring most often occurs when sleeping on your back. Try staying on your sides at night. Many over-the-counter medicines can do nothing or make your condition worse. Essential oils are a natural approach to reduce or do away with snoring completely. A pillow or a longer body pillow to hug up to will help you stay off your back. It will make a big difference in your sleep and your partner as well.
For more on uses of essential oils, and different things they can be used for, please check out our complete list of essential oils and what they are used for.
