Overview
Almost everyone snores at one point or another, and for chronic snorers, it can be an annoyance at best and a potential health problem at worst.
Sleep apnea is a serious sleep disorder characterized by loud snoring and feeling tired even if you’ve had a good night’s sleep.
With sleep apnea, your breathing starts and stops repeatedly.
If left untreated, this disorder can shorten your lifespan and reduce your quality of life significantly.
Chronic snoring, independent of sleep apnea, has also been linked to an increased risk of high blood pressure (hypertension). (1)
So how can you stop snoring?
Is there a solution to the problem?
There are several lifestyle habits you can change if you wish to control your snoring problem:
- Lose weight, especially if you’re obese.
- Avoid alcohol close to bedtime.
- Avoid heavy meals or overeating at night.
- Stay active and exercise regularly.
- Check with your doctor to rule out any nasal or airway problems.
If you’ve been diagnosed with sleep apnea, your doctor might recommend an assisted breathing device at night.
There are also several nasal and oral devices and snoring remedies on the market that might help you (and your sleeping partner) catch a better night’s rest.
You can try nose vents, throat sprays containing essential oils, chin straps, and mouth guards:
Although there currently isn’t any conclusive evidence or research on the use of essential oils and aromatherapy for snoring, some people report it’s worked for them.
Essential oils will not cure sleep apnea, nor will they likely solve severe snoring problems alone.
Essential Oils As Natural Remedies
Essential oils are highly concentrated plant extracts containing hundreds of active compounds known for boosting health and well-being.
They can help support the immune system, act as antiseptics, antibacterials, antivirals, and antifungals.
Certain essential oils possess potent anti-inflammatory properties and can also support the respiratory system by acting as decongestants and expectorants.
Thanks to their effectiveness in relieving nasal congestion, sinusitis, and common cold symptoms, they can help reduce snoring if caused by stuffy nasal passages or sinus infection.
The Best Essential Oils For Snoring
- Lavender essential oil
- Peppermint essential oil
- Lemon essential oil
- Eucalyptus essential oil
- Frankincense
- Marjoram essential oil
- Thyme essential oil
- Citronella
- Clove
- Cedarwood
- Pine essential oil
- Rosemary
- Tea tree
How To Use Essential Oils For Snoring
Leave an essential oil diffuser on in your room next to your bed at night for better sleep.
Add 14-16 drops of essential oil and fill it with water.
You can also create your own rub by diluting essential oils with carrier oils like coconut oil, olive oil, or jojoba oil.
Stick to 2-3 drops of essential oil per 1 teaspoon of carrier oil.
Fill a roller ball with the mixture and keep on your nightstand.
Essential oil blends are often stronger than single oils alone.
Creating your own blends by mixing various oils together can help enhance and maximize their efficacy.
Safety Concerns
Always dilute essential oils in a carrier oil when using them topically.
Some oils have a phototoxic effect and can irritate the skin with sun exposure.
Always choose high quality, certified organic, and 100% therapeutic grade oils for maximum effectiveness.
Perform a patch test on your skin and wait at least 24 hours.
If there’s no allergic or adverse reaction proceed with using the oil.
If an oil irritates your skin stop using it immediately.
Be aware of an oil’s contraindications before using it, as some are not suitable for babies, small children, and pregnant women.
REFERENCES
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(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5972254
