When in deep sleep, your throat tissues relax to such an extent that they begin to vibrate which may partially obstruct your airway and cause you to breathe with more difficulty. As the tissue vibration increases, so does your snoring.
The first thing to do is find out why you snore; there is a range of culprits, such as mouth and sinus anatomy (enlarged tonsils, an elongated uvula, etc), chronic nasal congestion, deviated nasal septum, smoking, alcohol consumption before bedtime, allergies, a cold, and being overweight.
Most importantly, see your doctor to make sure you can rule out sleep apnea. Obstructive sleep apnea can be dangerous because you cannot breathe properly, and can lead to loud snoring; in the moments of silence that follow, your breathing stops partially or completely throughout the night, and the lack of oxygen will eventually wake you up with a loud snort.
Don’t take this lightly, as constant snoring will prevent both you and your partner from getting a restful sleep, and you will feel tired throughout the day. So, if neither your lifestyle nor some anatomical problem are to blame, there still are things that you can do to stop snoring; one alternative to medication is the treatment with therapeutic grade essential oils. Most of the evidence is anecdotal and more research is needed, but the few studies published suggest that essential oils can help with snoring.
If you find that the number of drops is too large, adjust the recipes; start out with the smallest amount possible that does not cause irritation, and increase the essential oil as needed to a comfortable amount.
7 Best Essential Oils for Snoring:
Thyme essential oil
To counteract snoring, some people suggest putting 4 to 6 drops of thyme essential oil in 1 oz. massage lotion; you can also dilute the essential oil to a 50:50 ratio with coconut or almond oil. Apply this mix on your feet, more specifically on the underside of the big toe, and repeat every night before going to sleep.
Tea tree essential oil
Another effective remedy can be tea tree essential oil, used on its own or in combination. For snoring, you can inhale one drop of tea tree oil, once per day. Alternatively, mix one drop of tea tree oil with four drops of warm ghee. Insert one drop of the mixture in each nostril to test it; if it is too strong and burns, you may want to dilute it further.
Cleanse your throat daily with sea salt enhanced with tea tree and thyme essential oils; use 6 drops of essential oils for 1 teaspoon of sea salt. Mix with the balance of the salt, and store in a glass jar. Flush out your nose with 1/4 t. salt to 8 oz warm water; repeat nightly before bedtime to keep your throat and nose clean.
Also consider a massage with the following recipe: Take 30 mls of carrier oil, and add 8 drops of tea tree, 6 drops of rose geranium, 8 drops of lavender, 8 drops of grapefruit, and 10 drops of Roman chamomile. Apply this mix on your neck, shoulders, upper chest and upper back, and massage before bedtime. In only a couple of nights, you should notice considerable decrease in your snoring loudness and frequency.
Lavender essential oil
The soothing lavender essential oil helps with a range of sleep disorders, including snoring. Use lavender to clear your airways and enjoy a relaxing night’s sleep.
One way to do this is to diffuse lavender essential oil throughout the room during the night; invest in a quality diffuser machine, which you will be able to use for all of your essential oil treatments, not just for snoring.
Peppermint essential oil
Due to its antispasmodic and anti-inflammatory properties, peppermint essential oil can ease snoring, coughs and asthma by opening up your airways. There are several ways to use peppermint oil.
One is to mix 2 or 3 drops of peppermint essential oil to a glass of water, then gargle the contents for 2—3 minutes before bed; never swallow the mix.
Another way is to rub a little peppermint oil (a drop or two) below your nostrils on each side of your nose before going to bed.
If you suspect your snoring is caused by dry air and congestion, add a few drops of peppermint oil to a humidifier; turn it on about 30 minutes before bedtime and let it run overnight.
Eucalyptus essential oil
Its analgesic, antiseptic and antispasmodic qualities make eucalyptus essential oil a useful ally against various breathing complaints, namely coughs, asthma, bronchitis, sinusitis and snoring.
Inhale one drop of eucalyptus essential oil every day; it helps with snoring and a host of other respiratory issues.
In case of snoring caused by congestion, fill the sink with hot water and add a couple of drops of eucalyptus essential oil. With a towel over your head and shoulders, bend over the sink, inhaling the steam until you feel your airways clear.
Similarly, if dry air causes you to snore, running a humidifier with a few drops of eucalyptus oil throughout the night can also help.
Moreover, prepare your own chest rub; there shouldn’t be any risk of allergic reactions, since eucalyptus essential oil can safely be applied directly to the skin. So, mix 7 drops of eucalyptus essential oil with 7 drops of lavender oil, 3 drops of marjoram, 3 drops sandalwood, and 1 tablespoon of F.C.O. (or Fractionated Coconut Oil). Take a small amount of this mixture, dab your chest and rub briskly for 30 minutes, immediately before going to bed.
Marjoram essential oil
Marjoram can help reduce your snoring, either on its own or in a blend of essential oils. For example, mix 18 drops of marjoram essential oil with 12 drops of geranium and 12 drops of lavender essential oils, 8 drops Eucalyptus Globulus, and 5 drops of cedarwood. Put a drop or two of this mixture on a q-tip and dab it on the underside of your nostrils or around your sinus passage before you go to bed.
Geranium essential oil
Consider preparing a mist spray from 50 drops geranium, 20 drops cedarwood, 50 drops marjoram, 50 drops lavender, 15 drops sweet basil, 15 drops eucalyptus, and 4 ounces of pure water. Place all of these ingredients in a fine mist spray bottle that you should shake well before each use. Spray the room repeatedly before going to sleep and during the night, if necessary, and inhale deeply from the bottle.
You can also make your own massage blend to use nightly. Combine 4 drops geranium essential oil with 5 drops lavender, 4 drops marjoram, 4 drops myrtle, 4 teaspoons F.C.O and 3 drops cajeput. Before going to bed, massage the contents into the upper chest, shoulders, back of neck, and along the back.
Another geranium massage recipe to help with snoring includes 4 drops geranium oil, 4 drops rosewood, 3 drops lemongrass, 3 drops allspice, 3 drops basil, 3 drops anise seed and 4 teaspoons F.C.O. Apply over your upper chest, neck, and shoulders, as well as along the back, and massage before going to bed.
Use any of these oils either individually or blended together; for example, you can prepare a gargle mixture or a spray from several essential oils. Thus, while the spray is typically somewhat more effective than the gargle, both can be made of 6 drops of essential oil (thyme, lavender, lemon and peppermint essential oils) mixed in a glass of water; gargle for 3 minutes before bedtime, for two weeks or until you no longer snore.
Other things you can do to limit or stop your snoring
Avoid sleeping on your back, because this position blocks your air passages; sleep on your side instead. Similarly, to prevent the tissues in your throat from blocking your airway, your head should be about four inches higher than usual, so use more pillows or raise the head of your bed.
Moreover, consider using nasal strips when you are in bed, and avoid smoking and drinking alcohol in general. Alcoholic beverages in particular should be avoided at least two hours before going to sleep, since consuming them can result in snoring.
One of the most important long term steps you can take is to lose weight and get back in shape (in case you are overweight). That’s because the extra tissue overweight people have in their throats can lead to snoring.