Are Essential Oils Effective as Anti Snoring Products?
Are Essential Oils Effective Anti Snoring Products?
Approximately 90 million adults throughout the United States snore and 37 million of them do so on a regular basis. If you’re part of this group, you’re in luck.
There are lots of anti snoring products out there that can help you (and your partner) get a better night’s sleep.
Essential oils are one of the best, lesser-known options you can use to naturally stop snoring.
Read on to learn more about how they work and which oils will provide the most relief.
Common Causes of Snoring
Before you start shopping for essential oils to use as anti snoring products, it’s important to figure out what is causing your snoring.
Sometimes, you just need to make a simple change and don’t even need to use oils to see a difference.
Some of the most common causes of snoring include:
- Sleeping on your back
- Seasonal allergies that cause inflammation and nasal congestion
- Digestion issues like heartburn
- Sinus issues and congestion
- Being overweight
- Alcohol consumption
Quitting smoking, limiting your alcohol consumption, or changing your sleep position can all be simple (although not necessarily easy) solutions to your snoring problem.
Other issues like allergies, congestion, or heartburn can be solved with the help of essential oils.
What are Essential Oils?
Essential oils are oils that are distilled directly from a plant, flower, or herb.
High-quality oils are totally natural and are used throughout the world as fragrance and to treat all kinds of health conditions. The use of essential oils for any purpose is known as aromatherapy.
Why do Essential Oils Make Good Anti Snoring Products?
Essential oils are one of the best anti-snoring products on the market. They allow you to find relief from conditions that cause snoring and improve your sleep and general well-being.
They also do it all without causing any negative side effects. Unlike prescription sleep aids and some anti snoring products, essential oils are completely safe to use on a regular basis without being habit forming.
Best Essential Oils For Snoring
Some of the best essential oils that can be used to stop snoring are sage, eucalyptus, thyme, tea tree, lemon, lavender, and marjoram.
Sage oil helps reduce inflammation throughout the body, including in the respiratory tract. It also helps boost your immune system function.
This makes it an effective treatment for people whose snoring can be attributed to a cold or sinus infection.
To use sage oil to stop snoring, mix about five drops with a small amount of coconut oil — this dilutes the oil and makes it easier for you to spread it. Then, apply the solution to your neck or chest before you go to sleep.
Eucalyptus oil is a well-known decongestant and it works wonders for clearing mucus and sinus congestion to improve breathing and prevent snoring.
It also helps reduce inflammation to further improve airflow. You can apply a few drops of eucalyptus oil directly below your nose, or rub it on your chest.
Many people also like to sprinkle a few drops on the bottom of the shower and then let the combination of steam and essential oil open up their sinuses.
If you snore and find yourself waking up frequently throughout the night, you may want to use thyme oil to encourage deeper relaxation and better sleep.
Thyme oil soothes the nervous system and helps you calm down for a restful night.
Mix equal parts olive and thyme oil together, then apply the solution to your wrists and the bottom of your feet.
You can also add thyme oil to a humidifier or diffuser to promote easy breathing throughout the night.
Tea tree oil has powerful anti-inflammatory and antiseptic properties, so it’s great for boosting the immune system and soothing respiratory inflammation.
It works best when it’s diffused through your room. But, you can also mix a little bit with coconut oil and apply it to your top lip before you go to bed.
For those whose snoring is caused by a chronic respiratory condition like asthma or allergies, lemon oil can be an effective option.
It boosts the immune system and promotes healthy respiratory function.
You can diffuse lemon oil, apply it below your nose, or even add a few drops to a mug of warm tea.
Lavender oil is another good option that has been proven to help relieve stress and improve your sleep.
It’s one of the most popular essential oils on the market, and for good reason. If you want to use lavender oil to enjoy deeper sleep, try sprinkling a few drops on your pillow before you head to bed. You can also apply it to the bottoms of your feet, under your nose, or to your chest.
Marjoram oil is loaded with antioxidants and works wonders for those struggling with sinus congestion.
Many people see relief after just a few nights of consistent use.
Simply mix 4 or 5 drops with a teaspoon of coconut oil, then apply it to the outer rims of the nostrils. If you find the smell to be too strong, you can also apply it to your chest and neck.
Frankincense oil helps relieve anxiety and reduces stress. You can use it to help you calm down before bed and enjoy a deeper sleep.
Applying it under your nose will not only provide stress-relieving benefits, but it will also help open up your nasal passage and allow you to breathe more easily. This, in turn, helps minimize snoring.
Like frankincense, Roman chamomile also promotes relaxation and better sleep quality. It’s very effective for people who struggle with snoring and even sleep apnea.
Mix a few drops with a carrier oil and apply it under your nose, or diffuse it in your room before you go to bed for a better night’s sleep.
Research Supporting the Use of Essential Oils
At this point, you may be wondering if there is any evidence to support the idea that essential oils make effective anti snoring products. The short answer? Yes, there is! One of the most popular studies involved 140 patients in a snoring clinic.
Researchers found that the patients who used essential oils (either in spray form or by gargling with them) saw marked improvements in their sleep and a decrease in snoring after two weeks of consistent use.
Ways to Use Essential Oils to Treat Snoring
There are lots of different ways that you can use essential oils to treat snoring. Some of the most effective and popular options include:
Diffuser or Spray
Use an essential oil diffuser to distribute the aroma of your favorite oil throughout your room. You can also use a homemade spray made with water and oils if you prefer.
This can be a better option for people who want to apply the oils to their pillow to help them fall asleep.
Steam Baths and Showers
A steam bath or hot shower that is infused with essential oils is a great way to relax and get a spa experience without dropping a ton of money.
Add a few drops of your favorite oil to your evening bath water, or sprinkle some on the floor of the shower before you step in.
What’s better than a massage, especially when you’ve been getting less-than-ideal sleep from a cold or sinus infection?
Mix essential oils with coconut oil and have your partner give you a relaxing foot or shoulder massage with them before bed.
You’ll reap the benefits of aromatherapy, and you’ll be extra relaxed when you slide into bed!
Choosing the Best Essential Oils
In order to experience the greatest benefits from your essential oils when you start using them as anti snoring products, it’s important to invest in pure, high-quality products.
This can be tricky, as there is no industry standard for oils and lots of people try to make a quick buck by selling cheaply made products.
To avoid getting duped by these sellers, make sure you do your research to make sure you’re buying high-quality oils.
The Latin name of the plant should be listed on the bottle to help you know which species you’re getting. The manufacturer should also let you know which country they obtain their plants from.
They should also let you know if there is anything besides essential oil in the bottle (some companies dilute their products with a low-quality oil beforehand).
Look for information on the website to help you find out if the plants the manufacturer uses are organically grown or wild-crafted.
Using Oils Safely
Essential oils, as long as they’re of a high quality, are generally considered safe to use as anti snoring products. But, it’s still a good idea to take these precautionary measures, especially if you’re brand new to the world of essential oils.
- Test oils on a small patch of skin to make sure you don’t have a bad reaction
- Only ingest oils that are marked as being safe for oral consumption
- If you’re pregnant, talk to your midwife or GP before adding essential oils to your routine
As you can see, there aren’t too many restrictions. But, if you have sensitive skin, are considering ingesting oils, or are pregnant, these guidelines will help you ensure you have a positive essential oil experience.
Looking for More Anti-Snoring Products?
Are you interested in using essential oils to stop snoring? Or, do you want to learn about some of the other anti snoring products on the market? Check out our blog today for product reviews and more information on how you can stop snoring. And, if you have questions or want to learn more about a specific topic, feel free to contact us today!
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