9 Best Essential Oils for Snoring

by John Staughton (BASc, BFA) last updated -

Many people rely on use of essential oils for snoring, as these oils are relatively harmless, easy to find, simple to use and highly effective when applied properly. Snoring is a common condition where a noise is made when you inhale or exhale while sleeping. This is caused by an obstruction of the airflow, resulting in the noise you hear, which can range from a dull whisper to a loud, grating snort. This can be extremely disruptive to your sleep as well as that of your partner, and can even cause health problems in the future. Your airflow can be blocked by a number of things, including a long soft palate (which can hang down and block the throat), loose tissue in the throat (often caused by obesity), sinus infection, blocked nasal cavities or a lack of muscular support in the throat. This last cause can be exacerbated by things like excessive smoking and alcohol consumption, the use of sleeping pills, a lack of proper sleep, and a number of other behavioral factors.

Snoring may seem like little more than an annoyance, but it can have long-term effects on the body. Since snoring is caused by airflow being interrupted or blocked, that means that your body must work harder to oxygenate the brain while sleeping. Furthermore, snoring can cause you to wake up countless times every night, even if you don’t consciously open your eyes or move around. This can result in unfulfilling sleep, leaving you feel tired in the morning. Finally, and perhaps most importantly, chronic snoring can measurably increase your risk for high blood pressure, heart attack and stroke. While there are breathing machines, techniques, medications and other products to get rid of snoring, using essential oils for snoring is extremely popular in certain parts of the world. [1]

List of Best Essential Oils for Snoring

Many of the most effective essential oils for snoring are mint, sage, eucalyptus, thyme, marjoram, tea tree, lavender, lemon and cedarwood oils.

A man snoring and a woman next to him getting annoyed

Millions of people snore in their sleep Photo Credit: Shutterstock

Sage Oil

One of the best things about sage oil is the effect that it can have on the respiratory tracts. It can relieve inflammation, while also helping to quickly soothe sinus infections, making it an effective solution for acute snoring that is caused by a temporary illness. [2]

How to Use – You can blend 5 drops of sage oil in 1 teaspoon of coconut oil and rub it on your chest or neck before going to sleep. This can help clear out your sinuses while you sleep, and boost your immune system against the underlying infection.

Eucalyptus Oil

While boasting decongestant and expectorant properties, eucalyptus oil can cut through mucus and sinus congestion, allowing for clear breathing and preventing the symptoms of snoring. You can also reduce inflammation in the airways, which can further free up normal airflow. [3]

How to Use – You can apply a few drops of this oil directly on the rim of the nose or above the top lip, for best results. Some people find it a bit too strong for those sensitive areas, in which case a vapor rub for the chest can also be used.

Thyme Oil

If your snoring often causes you to wake up multiple times per night, you may need to find a deeper level of sleep! Thyme oil is known to soothe the body and nervous system, leading to uninterrupted and deeper sleep, which is essential if you want to get rid of your snoring. [4]

How to Use – Mix equal parts thyme oil with olive oil and apply it to the wrists and the bottom of the feet before you go to sleep. You can also add thyme oil to steam inhalation treatments and humidifiers to improve breathing during the night.

Tea Tree Oil

Given the anti-inflammatory and antiseptic nature of this oil, among many other properties, tea tree oil can quickly soothe respiratory passageways and induce normal breathing, while also quickly eliminating infections that may be causing excess mucus production. [5]

How to Use – You should not consume this oil, but it can be diffused (in very small quantities) throughout a room. Furthermore, you can blend this with coconut oil and apply it above your top lip at night for rapid, long-lasting effects.

Lemon Oil

If you suffer from chronic respiratory problems, such as asthma, lemon oil can be an invigorating boost to your system, helping to increase energy levels and promote healthy activity in the respiratory system. [6]

How to Use – Adding 2-3 drops into a cup of warm tea is an excellent way to deliver this compound in a simple way. However, topically applying lemon oil helps clear your sinuses.

Mint Oil

Congestion related snoring receives a lot of attention because it happens so commonly but mint, as shown in research, effectively minimizes these side effects. The anti-inflammatory and soothing impact of this oil can work extremely quickly as well. [7]

How to Use – You can rub 2-3 drops of this oil on either side of your nose to improve breathing smoothness and airflow; other people use a different strategy and simply inhale this oil from a pot of steaming/boiling water.

Lavender Oil

This legendary essential oil can be used for everything from sleeplessness to cardiovascular problems and specifically addresses many of the cause (and potential health outcomes) of snoring. This oil is among the most popular natural remedies for snoring. [8]

How to Use – Some people choose to place a few drops of this essential oil on their pillow at night to promote clear breathing and stress-free sleep, but you can also use 4-5 drops as a vapor rub before sleep.

Cedarwood Oil

By stimulating both the immune and respiratory systems, this oil can quickly counter the factors that lead to snoring. It can reduce inflammation to keep the airways open, while also promoting a calm mind and delivering higher-quality sleep. [9]

How to Use – This underused oil can be blended with thyme oil or lavender oil and then applied to the neck, chest, wrists or feet before bed. As you sleep, the active ingredients will keep your body functioning normally and preventing your body’s urge to snore.

Marjoram Oil

This sinus-clearing oil has been wildly popular in traditional medicine for its ability to stop snoring – often after only a few nights of regular use. Armed with antioxidants and stimulating active ingredients, this oil is closely linked with treatment for sleep apnea, which is one of the main causes of snoring. [10]

How to Use – Mix 4-5 drops of marjoram oil with 1 teaspoon of a carrier oil and apply it to the outer rim of the nostrils, or directly above the top lip. If that is too intense of an aroma, simply apply it to the neck and chest before sleep.

A Word of Warning

It seems like an obvious choice to use essential oils for snoring but you should take a few things into consideration. These anti-snoring oils can be used in various ways but never ingest an essential oil unless it is recommended by your doctor. Furthermore, these highly concentrated substances can cause skin irritation and allergic reactions, especially to people with sensitive skin. That might allow you to identify if there are any more serious underlying causes of your snoring symptoms, rather than masking the problem with essential oils for snoring.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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