10 Best Essential Oils for Snoring

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Raj Dasgupta, MD

Essential oils, derived from plants, have a long history of health applications through aromatherapy. Although scientific proof for their effectiveness in reducing snoring is lacking, many people have found them helpful. 

This article discusses popular essential oils for snoring relief and how to use them.

Can Essential Oils Help with Snoring?

Essential oils are extracts from plants known for their scents and flavors. They’re used in aromatherapy for various purposes. 

Some studies suggest they can help with nausea, anxiety, and have antibacterial effects, but evidence for using them to reduce snoring is limited. Snoring affects many adults and can have negative effects. 

While some people claim that essential oils help with snoring, there’s not enough scientific data to fully support this. 

One study showed promise with a specific throat spray, but how these oils work for snoring isn’t fully understood yet.

You may also want to check out some anti-snoring devices or anti-snoring mouthpieces.

Learn more: Best Nasal Sprays That Might Work for Snoring

10 Best Essential Oils For Snoring

Snoring can be a nuisance, but there are several essential oils that can help alleviate this issue. The choice of essential oil depends on the cause of snoring, whether it’s due to nasal congestion, sleep position, or structural problems in the throat and mouth. Let’s explore the best essential oils for snoring relief:

1. Thyme Essential Oil

Thyme Essential Oil

Thyme essential oil is a top choice for snoring relief. It supports respiratory health, boosts the immune system, and promotes muscular and joint wellness. To use thyme for snoring relief, mix it with a carrier oil to avoid skin irritation, then apply it to the reflex points at the bottoms of your big toes. You can also diffuse thyme oil for easier breathing at night.

2. Eucalyptus Essential Oil

Plant Therapy Organic Eucalyptus Globulus Essential Oil 100% Pure, USDA Certified Organic, Undiluted, Natural Aromatherapy, Therapeutic Grade 10 mL (1/3 oz)

Eucalyptus essential oil acts as a herbal decongestant, opening up your air passages. It’s excellent for clearing mucus and is best used through steam inhalation. Simply add a few drops of eucalyptus oil to hot water, cover your head with a towel, and inhale deeply for relief.

3. Marjoram Essential Oil

NOW Essential Oils, Marjoram Oil, Normalizing Aromatherapy Scent, Cold Pressed, 100% Pure, Vegan, Child Resistant Cap, 1-Ounce

Marjoram essential oil is known for its potential to reduce snoring. Inhaling the aroma of marjoram oil before sleep can help open airway passages. You may not need to diffuse it all night; a few hours can be effective. Keep in mind that results may vary from person to person.

4. Valor Essential Oil Blend

Young Living Valor Essential Oil - Empowering Blend with a Harmonious Blend of Black Spruce, Blue Tansy, Camphor Wood, Geranium, and Frankincense - 5ml Bottle for Courage and Confidence

Valor essential oil blend by Young Living contains oils like spruce, which has been shown to reduce snoring symptoms. Apply it to the bottoms of your big toes or use it in an essential oil diffuser for a balanced and comforting aroma.

5. Peppermint Essential Oil

Peppermint Essential Oil

Peppermint essential oil purifies the air and helps relieve head and neck tension. It’s also supportive for seasonal flu symptoms and immunity. Apply it with a carrier oil or use a roll-on bottle for easy application.

6. Clove Bud Essential Oil

Clove Bud Essential Oil

Clove essential oil’s antimicrobial properties make it beneficial for respiratory health. If your snoring is related to allergies, cough, or congestion, consider adding clove oil to your routine.

7. Lemon Essential Oil

Lemon Essential Oil

Lemon essential oil, aside from its cleaning properties, can soothe a sore throat and make breathing easier. It’s a popular scent and a useful addition to your essential oil collection.

8. Pine Essential Oil

Pine Essential Oil

Pine essential oil has a refreshing forest scent and can provide relief from respiratory congestion. It’s best used in blends with soothing oils like Lavender or Chamomile.

9. Fennel Essential Oil

Fennel Essential Oil

Fennel oil helps open nasal passages and reduce inflammation in the throat or nose, potentially reducing snoring.

10. Sage Essential Oil

Sage Essential Oil

Sage oil can soothe respiratory discomforts and has anti-spasmodic properties that address coughs and chest pain.

How to Use Essential Oils to Treat Snoring

To use essential oils for snoring relief, try these methods:

  1. Diffuse: Use an essential oil diffuser to disperse the aroma into the air for better sleep and reduced snoring.
  2. Bath: Add diluted essential oil to a hot bath for a relaxing soak before bedtime.
  3. Gargle: Mix essential oil with water and gargle for 30-60 seconds to target the throat area.
  4. Massage: Combine essential oil with a carrier oil and massage into areas like the neck, chest, and back.
  5. Feet: Dilute essential oil and apply it to the soles of your feet, as they have reflexology points that can help with snoring.

Learn more: How to Stop Snoring: 15 Best Remedies


To safely use essential oils for snoring relief:

  1. Dilute: Always dilute essential oils (4-6 drops per ounce) with a carrier oil to prevent skin irritation.
  2. Follow Labels: Read and follow the instructions on each essential oil’s label for proper use.
  3. Avoid Eyes: Keep essential oils away from eyes; rinse with water if contact occurs.
  4. Don’t Swallow: Never ingest essential oils; they are for external use only and can be harmful if swallowed.
  5. Consult Your Doctor: If you have medical conditions or take medications, consult your healthcare provider before using essential oils to ensure safety.

When to see a doctor

Consult a doctor if you suspect sleep apnea or if snoring significantly affects your daily life. 

Diagnostic tests may include X-rays, inpatient sleep studies (polysomnography), or home sleep studies to assess your breathing and vital signs. 

Addressing these issues early can help prevent complications like high blood pressure, heart disease, and diabetes.

Lifestyle Tips For Preventing Snoring

While using essential oils for snoring may help some, it’s not a one-size-fits-all solution. Here are lifestyle tips to consider:

  1. Shed some weight if needed.
  2. Skip heavy meals before bedtime.
  3. Stay active and exercise regularly.
  4. Have your doctor check your nasal passages and airways.
  5. Cut back on alcohol and smoking.
  6. Try remedies like nose vents, chin straps, or mouth guards.

Need professional help to diagnose and address your sleep problems? Schedule an online consultation with sleep specialist Dr. Owen Napleton.

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