Are you or your partner troubled with snoring and wondering about simple remedies that can help you? Look no further than essential oils as they can help open airways, reduce inflammation, and promote relaxation, all of which can help minimise snoring. These oils are derived from plants and are used extensively for their therapeutic properties. This article will help you understand how essential oils can help you sleep better and ways to use them.
Benefits Of Essential Oils For Reducing Snoring
- Clearing nasal congestion: Many essential oils have decongestant properties that help open up the nasal passages, making it easier to breathe.
- Reducing inflammation: Some oils have anti-inflammatory effects that can soothe swollen tissues in the throat and nose.
- Promoting relaxation: Certain essential oils have calming properties that promote deeper sleep and reduce sleep disturbances.
- Improving airflow: Some oils work as natural bronchodilators, helping to open the airways and reduce breathing obstructions.
Essential Oils for Snoring Management
Eucalyptus Oil
Eucalyptus oil is widely known for its ability to clear congestion. It acts as a natural decongestant by reducing mucus buildup and opening nasal passages. The active compound, eucalyptol, helps break down mucus and reduce airway inflammation, making breathing easier during sleep. According to the Sleep Rehab, eucalyptus oil can help you get rid of the mucus in your sinuses and airways, thus helping you breathe while sleeping.
Peppermint Oil
Peppermint oil has anti-inflammatory properties that help soothe swollen throat tissues. If snoring is caused by allergies or sinus congestion, inhaling peppermint oil or using it in a steam inhalation can help reduce symptoms and improve airflow.
Lavender Oil
While lavender oil doesn’t directly reduce snoring, it is excellent for promoting relaxation and improving sleep quality. According to a 2012 study, lavender essential oil has sedative or sleep enhancing properties. Additionally, it helps calm the nervous system, reduces stress, and promotes deeper sleep, which can indirectly help with snoring.
Tea Tree Oil
Tea tree oil has strong anti-inflammatory and antimicrobial properties that help reduce nasal congestion and sinus infections. If snoring is linked to nasal blockages or respiratory infections, using tea tree oil in a diffuser or steam inhalation can be beneficial.
Cedarwood Oil
Cedarwood oil promotes respiratory health by improving airflow and promoting relaxation. It is often used to treat sleep disturbances and can help people who snore due to stress-related sleep issues.
Also Read: Not All Snorers Have Sleep Apnoea, But Here's When You Should Be Concerned
Ways to Use Essential Oils for Snoring Relief
Steam Inhalation
Start by adding a few drops of peppermint, tea tree, and eucalyptus oil to a bowl of hot water. Inhale its steam deeply by covering your head with a towel for a few minutes before bed. This helps clear nasal passages and improve breathing.
Diffuser
You can even use an essential oil diffuser in your bedroom to spread the aroma throughout the night. A combination of lavender, thyme, and cedarwood oil can create a relaxing sleep environment while supporting better breathing.
Topical Application
Essential oils can also be applied topically on the chest, neck, or soles of the feet before bedtime. Thyme and eucalyptus oils are the ideal when applied this way. However, make sure that you dilute them with a carrier oil before applying it on your skin.
Pillow Spray
Another way to use essential oils is by mixing a few drops of lavender or cedarwood oil with water and spraying it on your pillow before sleeping. This helps promote relaxation and reduce nighttime disturbances.
Nasal Rinse
If the cause of your snoring is nasal congestion, add a drop of peppermint or tea tree oil to a saline solution and use it as a nasal rinse. This can help clear blocked nasal passages and improve airflow.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]