There’s nothing worse than a bad night’s sleep, is there? And there are two common challenges that can really impact our slumber:
- Snoring
- Sleep Apnoea
Snoring is one of the most common things to create an argument about sleep between partners – and statistically, 40% of men and 25% of women aged 60+ have such challenges (which likely means there are a whole lot of grumpy people among us!)
What’s more – we can jest, but some snorers also suffer with physical challenges such as obstructive sleep apnoea. And this isn’t just an inconvenience – it can actually lead to more significant symptoms later down the line (such as stroke and angina) if ignored. Snoring can be serious.
Of course, we are huge believers in the holistic healing path to save our sleep (and prevent our physical challenges) – so we thought we’d share some beautiful essential oil blends that can be harnessed for healing and aiding a deeper, quieter, healthier night’s sleep.
What’s wonderful about this is that there is evidence. According to a study by scientist, Andrew Prichard of Royal Shrewsbury Hospital [1] – essential oils CAN treat snoring. His study looked at the impact of a blend of essential oils on snoring – trialling it in a controlled study of 140 adult snorers via a snoring clinic. The results reported a drop in snoring as recorded by the bed partner after taking a metered dose of an essential oil spray. And it was really significant. 82% of patients using the spray had partners reporting a reduction in snoring – whereas only 44% of placebo users reported a change. Statistical significance in a snoring reduction was noted. What this means is that essential oils may well have had a part to play in reducing snoring.
So, let’s take a deeper look at the oils that can help with both snoring and sleep apnoea.
Top 10 essential oils for snoring and sleep apnoea
The reason why it was believed that aromatherapy helped in this case was because essential oils likely had an action on the soft palate and pharynx – via an antispasmodic action – altering the tone of the muscles. It was suggested that they may also increase blood flow to the palate, reducing flutter and noise.
The sorts of oils that would help here are anti-spasmodic, anti-inflammatory, and stress-relieving relaxants. The common oils that have an affinity for reducing snoring include:
Thyme – herby, sweet and spicy, this oil is a good, cleansing and purifying respiratory oil that can keep airways open, and goes well with Lavender and Lemon
Peppermint – fresh and minty, this oil is good for respiratory and muscular issues. It aids better breathing, keeping nasal passages clear, and can help relieve sleep apnoea headaches – it goes well with Lavender and Lemon
Lemongrass – strong, earth and citrusy, this oil is a great analgesic for the muscles – it blends well with other citrus oils, like Lemon, and also Chamomile.
Lemon – light, clean and citrusy, this oil is stimulating, helps stress-related fatigue and is detoxifying – it makes a good oil to awaken in the morning, so that you regulate your sleep-wake cycle, if you’ve been used to struggling with sleep. Blends with most oils – especially citrus and floral.
Clove – warm, spicy and woody, this oil is comforting and helps the muscles and fatigue – it blends with Peppermint, Lemon and Citrus.
Fennel – sweet and earthy, this oil is anti-inflammatory, detoxing, and is a tonic for fatigue – it blends well with Spearmint (a nice alternative to Peppermint).
Eucalyptus – fresh, woody and camphoraceous, this oil has a potent aroma. It is good for respiratory issues, clearing the airways and improving breathing – blends well with Lavender and Lemon.
Lavender – a popular sweet, floral, herby oil, that is relaxing and calming – and excellent for muscular challenges. It blends with Thyme and Citrus.
Sweet Marjoram – warm, woody and spicy, this relaxant and anti-spasmodic oil is soothing and analgesic, meaning it is good for muscular support. Blends nicely with Eucalyptus, Fennel, Lavender and Chamomile.
Roman Chamomile – strong, herby and fruity, this oil helps muscular inflammation and spasm, soothes the nervous system and encourages relaxation and calm. It blends well with Lavender and Lemon.
Blending these oils and using them regularly is the best way to see if they can help you with your snoring and sleep apnoea (or your bed partner’s!). So, how might you do that best?
Snoring and sleep apnoea essential oil blends
We love to encourage you to create your own blends using your wisdom, which is why I’ve shared the oils that blend well together, so you can use your nose to see which oils you are intuitively drawn to put together.
The ways you can do this (and some suggested blend examples) are here:
Massage Oil
Mix up to 6 drops – total – of your choice of up to 3 essential oils in 15ml of a carrier oil (e.g. Grapeseed oil) and apply it to the bottom of the feet (yours or the snorers!) wrists and chest before bed each night.
Try 3 drops Lavender, 2 drops Thyme, 1 drop Chamomile.
Bedtime Spritz
Mix up to 30 drops – total – of up to 3 essential oils in 100ml of your choice of Hydrolat (or water) to create a spritz. Spray this on to your bedding, pillow and nightwear – before going to sleep.
Try 15 drops Thyme, 10 drops Sweet Marjoram and 5 drops Lavender in 100ml of Lavender or Chamomile Hydrolat – you could also get creative with swapping in ‘sleepy’ oils like Vetivert if you prefer to really sedate yourself!
Pillow Pad
Pop 3 drops of essential oils of your choice onto a cotton pad, wrap it in tissues and place it inside your pillowcase before bed.
Try 1 drop Thyme, 1 drop Lavender and 1 drop Chamomile.
Diffuser Blend
Mix 2-3 drops of each of your favourite oils from the list above (up to a total of 7 drops) in water in your electrical diffuser or candle burner and diffuse into the room for 30 minutes before bed (make sure you blow your candle out before you sleep if using a burner). You could also diffuse an enlivening morning blend when you wake up (think Lemon and Eucalyptus) to help get your sleep rhythm back in tune.
Try 3 drops Eucalyptus, 3 drops Sweet Marjoram and 1 drop Peppermint before bed.
Bath Time Blend
Mix 2-3 drops of each of your favourite oils (up to a total of 7 drops) in 15ml of Bath Oil or Bath & Shower Gel and pour it into a relaxing bath before bed – inhale the aromas and enjoy the relaxation.
Try 3 drops Eucalyptus, 2 drops Peppermint and 2 drops Lemongrass.
Extra sleep support
If you’re finding that the oils here are too stimulating for night-time, switch the blends up – and use these in the morning. You could add in some really “deep-sleep” oils at night that serve you into a soothing slumber. These include Valerian, Clary Sage and Vetivert, which would encourage deeper relaxation.
Overall, enjoy mixing – and happy snoozing!