Best Essential Oils For Snoring And Sleep Apnea

Essential oils are one of the best natural remedies for snoring. Besides helping you sleep better, using essential oils also brings several other benefits to your health and well-being.

Loud snoring is a nuisance to everyone who lives with the snorer. It could also indicate a snorer’s health condition or wrong sleeping postures.

It disturbs sleep and makes the snorer wake up several times while sleeping. Poor sleep and rest will certainly weaken the snorer’s body and mind.

Noisy snoring can even become a wedge in the warm relationships of couples. Several couples in the past have even gotten divorced because of the unbearable snoring problem of their partner.

It can also be a symptom of an illness like sleep apnea, a difficult breathing condition while sleeping that causes strain or obstruction in breathing and makes the person wake up gasping for air.

Why Do People Snore?

According to a report published in The Scientific American, “Snoring is the sound produced by vibrating structures of the upper airway, typically during inhalation.” “Any membranous part of the airway lacking cartilaginous support, including the tongue, soft palate, uvula, tonsillar pillars, and pharyngeal walls, can vibrate.”

According to The American Academy of Otolaryngology-Head and Neck Surgery (AAO-HNS) research, when a person sleeps, the tone and strength of the muscles throughout the body decrease or become hypotonic. The combination of turbulent airflow through the hypotonic airway structures in the throat or soft palate in the back of the mouth. This disorder results in the harsh vibratory noise known as snoring.

Main Causes Of Snoring

Before we discuss the best essential oils for snoring, it is worth knowing the main reasons for this sleep disorder.

Snoring and other sleep apnea symptoms can be an indication of an underlying disease. In that case, the patient needs proper medication to treat snoring instead of depending on natural remedies.

Various factors can cause this disorder. Let us look at some of the common reasons for snoring:

  • Obesity and being overweight may cause sleep apnea, resulting in snoring while sleeping.
  • The tongue drops to the back of the throat and blocks the airway.
  • Incorrect sleeping postures, such as bending the neck, face down, fetal position, or sleeping on the left or right side, cause blockage in the respiratory airways.
  • Allergies or rhinitis are caused by weather changes or dust.
  • Swelling of the throat, such as from a thyroid problem or goiter, or a tumor or cancerous growth
  • Dry or humid air conditions in the bedroom.
  • Heartburn, indigestion, or an upset stomach (Gastroesophageal Reflux Disease).
  • Infections and diseases of the sinuses, pharynx, and larynx in the upper respiratory tract.
  • Smoking and chewing tobacco products may also cause throat infections or narrowing of the windpipe.

Any blockage or obstruction in the throat or narrowing of the esophagus caused by internal reasons can result in snoring.

Plant oil extracts are effective for stopping snoring, depending on the cause. For example, if snoring is caused by incorrect postures while sleeping, EOs will be ineffective.

Using essential oils may help with snoring when this disorder is a result of any of the following conditions:

  • Allergy
  • Throat infections
  • Throat and nasal congestion
  • Sore throat
  • Mucus discharges
  • Bronchitis
  • Indigestion and heartburn
  • Inflammation in the throat or nose caused by microbial infections

You may also check out the effective EOs for allergies, inflammation, colds and coughs, indigestion and heartburn, and bronchitis and asthma.

If you cannot detect the exact reason for your sleeping problem, you should seek a specialist doctor’s help to identify the problem.

Best Essential Oils For Snoring

Best Essential Oils For Snoring Problem

There are many essential oils to help reduce snoring. These are oils precisely meant for treating some of the common ailments that cause snoring in some cases.

Aromatherapy is a fantastic option to overcome issues like throat congestion, sinusitis, bronchitis, asthma, indigestion, heartburn, mucus discharge, sore throat, and other diseases that create breathing difficulties and snoring.

However, all serious cases of such diseases must be treated under the vigilant guidance of a specialist doctor and with proper prescription medicines.

According to a study conducted at the Royal Shrewsbury Hospital in England, plant oils reduced snoring in the study subjects.

Essential oils help eliminate congestion, infections, and inflammations in the throat and nose caused by various conditions. Overall, they help improve relaxation and promote healthy sleep.

Here are a few of the best essential oils that work for getting rid of snoring:

1. Lavender essential oil

Lavender oil is said to be the king of all essential oils. It has several health benefits and effective healing properties that work to prevent and heal common ailments.

Lavender is especially good for colds, flu coughs, and stuffy noses caused by respiratory problems.

Apply a few drops of lavender oil on the back, neck, or chest for fast relief from throat and nose congestion that may cause snoring.

You can also blend oils such as lavender, eucalyptus, cinnamon, and thyme; take equal portions of each of these oils and blend them well. Use this oil blend to massage the chest, throat, and back of the neck 30 minutes before you retire to sleep.

2. Eucalyptus oil

Eucalyptus essential oil is an excellent expectorant and decongestant that can effectively clear throat congestion and nasal passages.

Eucalyptus oil can be effectively used to decrease snoring due to a congested throat or blocked nasal passage.

This natural oil helps liquefy the thick mucus formation in the nose, which can otherwise cause breathing difficulties and snoring.

This oil is a strong anti-inflammatory oil that helps reduce swelling inside the nose and nasal passages.

Dilute a few drops of eucalyptus oil in warm water and inhale the steam to relieve nasal and throat congestion caused by inflammation or sinusitis. Applying the oil externally, around the nostrils, is also beneficial.

3. Thyme essential oil

Some of the studies show that people who are tired and don’t get enough sleep snore louder.

It soothes and relaxes the body and mind, allowing for a good night’s sleep with less snoring.

Blend a few drops of thyme oil with any good carrier oil (preferably coconut or olive oil) and massage the oil blend onto your feet for 30 minutes before you go to sleep.

Alternatively, you can add a few drops of thyme oil to the in-room humidifier, especially the one used in the bedroom.

Drinking thyme extract tea is also effective for relaxing the body and mind, which may lead to a peaceful sleep.

Using a blend of eucalyptus and clove oils is effective for decongestion.

4. Peppermint essential oil

The menthol in this oil is an effective body-soothing agent that can induce you to peaceful sleep free of snoring.

This oil’s anti-inflammatory properties and menthol are effective for healing throat congestion and inflammations caused by sinus or other microbial infections.

It can also clear off the thick mucus that may block the nostrils and throat.

Please take a few drops of peppermint oil in the palm of your hand and gently apply them to the throat and back of the neck. You can also inhale the oil and externally apply 2 drops of it around the nostrils.

Alternatively, you can add a few drops of peppermint oil to a cup of hot water and inhale the steam for a couple of minutes to relieve nose and throat congestion and inflammation.

Another method is to dilute 3–4 drops of peppermint oil in a cup of warm water and use this for gargling to relieve the sore or irritated throat.

5. Cedarwood oil

Cedarwood oil is well known for its ability to help the respiratory system work better.

This oil works well to remove throat congestion and ease the mucus discharge from the nose.

Cedar oil also helps relax the body and mind, which promotes sound sleep and rest with little or no snoring.

Cedar oil works best for snoring when blended with lavender oil and olive oil.

Take three drops of each cedarwood oil and lavender oil and mix them in two tablespoons of olive oil. Apply this blended oil on the feet and soles of the legs for 30 minutes before you sleep at night.

6. Sage essential oil

Sage essential oil is beneficial for managing inflammations caused by microbial infections.

It is effective for healing the inflammation or swelling in the nasal passage and throat. It helps to cure throat infections that cause breathing difficulties, which may lead to loud snoring.

It is most effective for clearing throat congestion when blended with lemon oil. Lemon oil is a popular natural remedy to relieve an issue affecting the respiratory system, like asthma, bronchitis, or a sore throat.

Three drops of sage oil and 3 drops of lemon oil; gently massage this oil blend on the throat and back of the neck. Also, inhale the scent of this oil blend.

Alternatively, dilute 2 drops of each lemon and sage oil in a cup of hot water and inhale the steam for 5 minutes. It clears the throat and relaxes the body and mind to induce a sound sleep devoid of snoring.

7. Marjoram essential oil

Marjoram essential oil is an ancient folklore medicine for treating sleep apnea. Sleep apnea is one of the foremost causes of loud snoring.

Marjoram oil helps boost the functioning of the respiratory system and makes breathing smooth and easy.

Inhaling marjoram oil helps clear throat and nasal congestion, resulting in better sleep without snoring.

According to some observational studies, most snorers who used marjoram essential oil found it effective in reducing snoring.

It is best to inhale the marjoram oil for 15 minutes before bed.

Ways To Use Essential Oils For Snoring

Here are some of the most effective ways you can make use of essential oils for snoring and healing other respiratory issues:


Make a blend of essential oils and carrier oil that suits you the best for your snoring condition. Apply essential oil blend to your feet, soles, throat, back of the neck, or chest through a gentle massage. A few essential oils, like lavender and marjoram, are gentle on the skin, and you can dab them right under your nose.

Massaging the bottom of your feet with EO is another effective way to use oils.


Gargling is the most effective way to get rid of throat congestion. Gargle with a cup of hot water containing a few drops of appropriate essential oil. Peppermint oil is best suited for gargling. Many EOs are not suitable for internal use.

Oil bath

Add a few drops of effective essential oils to your bathtub and immerse yourself in this water for 15 minutes, allowing the oil to penetrate your body. A steamy bath in the bathtub is very effective for getting fast relief from sinus, a cold, a cough, a runny nose, and a sore throat.

Use an oil diffuser

Use a diffuser to diffuse the essential oil particles in your bedroom or living room. A humidifier can also diffuse the EOs in the room’s air.

Side Effects And Warnings

Essential oils for snoring are effective at relieving or healing some health conditions that cause snoring, such as allergies, inflammation, infections, or throat swelling.

However, the effectiveness of plant oils depends on their quality and the correct choice of oil or oil blend.

Always choose therapeutic-grade organic oils. Purchase it from reputable manufacturers and sellers who have received numerous positive feedbacks from previous customers.

Essential oils are powerful concentrates of plant extracts that hurt the body. Make sure to use the EOs after diluting them with carrier oils. It is important to read the manufacturer’s usage instructions before using the oil.

Most organic oils are strictly not meant for ingesting internally; pregnant women and children should not use the oils without the consent of a physician.

If you are a first-time user of the oil, you could do a patch test on the skin before proceeding with the full-fledged treatment.

Essential oils are only an additional help to prevent snoring. It is important to identify the root cause of your sleep disorder before you proceed with essential oils as a snoring remedy.

Recommended reading list: