Snoring is such an infuriating problem to have. Whether you’re the snorer or the victim of someone else’s snoring … it is super annoying to have your sleep constantly interrupted. Getting poor quality sleep can be very stressful and make the day-to-day tasks seem much harder than normal. Snoring can also cause friction in relationships as couples deal with the frustration of waking each other up many times in the night.
Essential oils have many uses but can they actually help with snoring?
A doctor at the Royal Shrewsbury Hospital in England, ran a scientific study to find out. He got 140 snorers to participate in the study and gave different groups an essential oil spray, an essential oil gargle and a placebo for the control group (meaning they got a spray without any oils or treatments). The participants had to use the spray for 2 weeks and have their partner keep a log each morning of how severe the snoring was each night.
The study found that 82% of the people who used the essential oil spray reported a significant improvement in snoring. 77% of people in the group that used the essential oil gargle reported a reduction in snoring.
The researchers believe essential oils help with snoring because they may increase blood flow to the palate which can provide a slight increase in stiffness and reduce the noise of snoring. The study also postulates that essential oils “may have an action on the soft palate (and even the greater area of the pharynx) via an action altering the tone of the musculature such as to reduce palatal thus reducing the noise to the bed partner.”
Since 70-80% of people found improvements in snoring with essential oils, it’s definitely worth trying out. You should consistently use the oils every night for two weeks to give it a fair chance. So what were the oils used in this study to make the essential oil sprays and gargles? Check them out below…
Top 15 Essential Oils for Snoring
The snoring gargle and spray treatments used all fifteen of the oils below. Some of these oils are closely related to another oil on the list. For example, common Thyme and Thyme.
- Peppermint Essential Oil (Mentha Piperita)
- Corn Mint Essential Oil (Mentha Arvensis)
- Lemon Balm Essential Oil (Melissa Officianalis)
- Lemon Essential Oil (Citrus Limonum)
- Clove Essential Oil (Eugenia Caryophyllus)
- Pine Essential Oil (Pinus Mugo var. Pumilio)
- Scotch Pine Essential Oil (Pinus Sylvestris)
- Fennel Essential Oil (Foeniculum Vulgare)
- Sage Essential Oil (Salvia Officinalis)
- Thyme Essential Oil (Thymus Serpyllum)
- Common Thyme Essential Oil (Thymus Vulgaris)
- Citronella Essential Oil (Cymbopogan Winterianus)
- Eucalyptus Essential Oil (Eucalyptus Globulus)
- Lavender Essential Oil (Lavandula Augustifolia)
- Mastic Essential Oil (Pistacia lentiscus)
Different Ways to Use Essential Oils for Snoring
You can combine 1 drop of each of these oils to make the essential oil blend and then dilute it with water to make the spray and gargle. Some of the oils on the list are very similar to other oils on the list but some of the varieties like Scotch Pine can be hard to find. In this case you can just use 2 drops of pine essential oil. You could also add two drops of thyme instead of adding thyme and common thyme essential oils.
Once you get the blend created, then you can dilute it with water. The study used a ratio of 6 drops of the blend with 1/2 cup of water.
- Use an essential oil spray: The study showed the highest success rate with the spray so it is a good method to try out first. Give yourself three sprays to the back of the throat, then swallow repeat with another three sprays.
- Gargle an essential oil mix: Make the gargle and then take a sip and gargle the solution in the back of your throat for 2o seconds then spit out. Repeat for a few minutes until you’ve gargled the whole 1/2 cup blend.
- Rub essential oils on your feet: It sounds crazy but many people swear by rubbing oils on specific parts of the body to provide certain remedies. Try rubbing an essential oil of your choice from the list above on base of the big toe every night for 2 weeks. Don’t just do it one night. You need to consistently apply it to help reduce the snoring. This definitely isn’t a cure for snoring but it can help reduce the noise of it. Thyme is extremely powerful and a good choice for rubbing on your toes.
If you (or your bed partner) have serious and ongoing snoring issues, then you will most likely need additional treatment from your doctor. You should do a sleep study and diagnose what’s wrong if you haven’t done that yet. To eliminate the root cause of snoring you should evaluate your lifestyle. Sometimes losing weight, eliminating any alcoholic drinks before bed time or treating for allergies can get rid of your snoring.
Hopefully these essential oils for snoring can at least reduce the noise level and let you or your significant other sleep better at night!