How to Use Essential Oils for Snoring Problems
We all snore occasionally, but chronic snoring can be a sign of a deeper problem, and can even raise the risk of other health problems. More common in men than in women, snoring can not only be annoying, but can cause sleeping problems for those experiencing it, and for anyone sleeping next to them.
What causes snoring?
Many factors, both genetic and situational, can affect our breathing while we are sleeping.
Some people naturally have more narrow airways, and while asleep, the muscles in the roof of our mouth, tongue, and throat relax. These airways can also be constricted due to a deviated nasal septum, and can be worse for individuals who are overweight.
If an individual is experiencing nasal congestion due to allergies, illnesses such as the cold or flu, or other ailments, this can also play a role in inducing snoring. Other situational causes include, sleep position, alcohol consumption, smoking, and sleep deprivation.
Some individuals experience chronic snoring followed by breathing reductions, or pauses, which is called obstructive sleep apnea (OSA). When this occurs, the individual experiencing it can experience this cycle multiple times an hour, and can cause them to suddenly awaken with a loud snort or gasp. If you believe you may be experiencing sleep apnea, we recommend seeking the advice of a medical professional.
Can essential oils be used for snoring?
With so many factors in pay, it is hard to say that essential oils may help everyone who snores, miraculously sleep silently every night. However, with certain lifestyle changes some essential oils may help alleviate symptoms that can cause some of us to snore.
Best essential oils to decrease snoring
Peppermint has a few purifying effects on the body. It helps clear your sinuses, making it easier for you to breathe. Consider inhaling peppermint or other oils to prevent snoring.
Eucalyptus has cineole in it. This compound may help your body break up mucus, thus reducing snoring. Some people also use Eucalyptus to reduce their symptoms of asthma and bronchitis.
Lavender oil is one of the most utilized and well know essential oils used to promote better sleep. When combined with other essential oils such as peppermint and eucalyptus, it is also believed to help reduce snoring for some individuals.
Thyme oil is believed to help improve respatory health, support immune function, and soothe the nervous system. It is also thought to help reduced snoring, and can either be diffused or mixed with a carrier oil and massaged into the bottom of your feet. Some individuals also use thyme oil to treat symptoms of other issues such associated with asthma, bronchitis, laryngitis, and tonsilitis.
You can use clove oil to loosen phlegm inside your chest. It can help break up your phlegm, moving it to the back of your throat during bedtime.
How to use essential oils for snoring
Essential Oil Diffuser
You can reap the benefits of essential oils in multiple different ways.
The first being diffusing essential oils, or essential oil blends, into an aromatherapy diffuser. This disperses the essential oils in the air and are inhaled. To get the best use out of your essential oils, try placing 5-6 drops in a diffuser or humidifier in your room when you are getting ready for bed.
Oil pulling is also a beneficial way of using these essential oils.
Oil pulling involves swishing oil around the mouth, using it like a mouthwash. In this case, you simply add 1 drop of essential oil to every tablespoon of oil, then swish it around and gargling for 30 seconds.
WARINING: Never use essential oils without diluting! Essential oils are very concentrated and can cause irritations if direct contact to skin occurs. Some essential oils may have a phototoxic effect on your skin. This means they may irritate the skin if exposed to sunlight.
Some individuals find relieve from snoring by rubbing thyme oil on their feet before bedtime.
If using topically, you’ll want to mix your essential oils with a carrier oil such as coconut, jojoba, grapeseed, or rosehip oil. To make sure you dilute to the proper ratio, follow the guidelines suggested by the National Association for Holistic Aromatherapy (NAHA) recommendations.
If you don't have an aromatherapy diffuser, or you are looking for a portable and convenient method, we've got you covered.
Portable Aromatherapy Nasal Inhalers can be taken anywhere, and are simple and easy to use.
When getting ready for bed it may also help using Aromatherapy Essential Oil Shower Sprays to get your sinuses clear.
For more information on our shower sprays and check out our blog How to Use Essential Oils in the Shower.
Lifestyle Tips for Preventing Snoring
While taking essential oils for snoring may be a good idea for you, it doesn't work for everyone. That's why we are going to tell you some other ways you can stop yourself from snoring.
Here are some lifestyle habits to consider adding to your daily routine:
- Lose weight.
- Avoid eating heavy meals or overeating before bed.
- Stay active and exercise during the day.
- Ask your doctor to check your nasal passage and airways to rule out underlying issues.
- Reduce the use of alcohol and smoking.
Other methods include using nose vents, chin straps, and mouth guards.
Also, check out our blog Importance of breathing correctly.
So many factors affect our breathing while we are asleep and it can be overwhelming to trying to achieve good quality sleep due to snoring. Utilizing essential oils may lead to relief for some individuals, and may even and may even act as a natural remedy for snoring.