Snoring is a widespread issue that affects many adults. Studies show that up to 40% of men and 24% of women snore regularly.
Many people have found that peppermint oil is a helpful, natural remedy for snoring, while others prefer chamomile tea with honey before bed. Peppermint oil is a natural anti-inflammatory and decongestant, and it may help you breathe more easily.
This article will review how to use peppermint oil for snoring, including proper usage and safety information.
What causes snoring?
Snoring happens when something blocks the flow of air through your nose and throat while you sleep.
Congestion and nasal issues
If you have a stuffy nose, you’re more likely to snore because mucus and swelling are blocking the flow of air. Allergies and sinus infections can cause congestion that leads to snoring.
Other factors that contribute to snoring
Sleep apnea is a serious condition that causes you to stop breathing for a short time while you’re sleeping. If you think you have sleep apnea, you need to see a doctor. Essential oils aren’t a real treatment for sleep apnea.
Other things that can make you snore are your anatomy, your weight, and drinking alcohol.
How peppermint oil can help with snoring
Peppermint oil has anti-inflammatory properties. It can soothe swollen tissues in your throat that might be contributing to your snoring, particularly if your snoring is caused by allergies or congestion.
Peppermint oil is also a decongestant, meaning it can help clear your nasal passages and improve airflow through your nose. This can also help you breathe better, and snore less, at night.
In addition, peppermint oil may help reduce phlegm, which can also make it easier to breathe when you’re sleeping.
Some researchers think peppermint oil may also relax your respiratory muscles, but we need more research to be sure.
How to use peppermint oil for snoring
There are a few different ways you can try to use peppermint oil to stop snoring.
Steam inhalation
Steam inhalation is a common way to treat congestion. To use peppermint oil in a steam treatment, heat some water until it steams, but is not boiling. Pour the water into a bowl and add a few drops of peppermint oil. Place your face over the bowl, covering your head with a towel to trap the steam. Breathe deeply through your nose and mouth for several minutes. This can help to clear nasal congestion and open your airways.
Diffuser
You can also use an essential oil diffuser with peppermint oil or explore other DoTERRA sleep blend recipes. Add peppermint oil to the diffuser according to the manufacturer’s instructions. Place the diffuser in your bedroom about 30 minutes before you go to bed. Diffusing peppermint oil can help to open your airways and improve your breathing as you sleep.
Topical application
You can apply peppermint oil topically, but you’ll want to dilute it first with a carrier oil like coconut oil, olive oil, jojoba oil, or almond oil. Mix a few drops of peppermint oil with about an ounce of carrier oil. Then, rub the diluted oil onto your chest, neck, or temples. Some people find this helps them breathe more easily.
Nasal rinse
You can also add a drop of peppermint oil to a saline solution and use it as a nasal rinse. Be sure to use just a tiny amount of peppermint oil, as it can irritate your sinuses. The goal of a nasal rinse is to clear congestion and open up your nasal passages.
Safety Precautions and Considerations
Here are some things to consider before using peppermint oil:
- Be sure to dilute it with a carrier oil when using it on your skin.
- Don’t swallow it.
- Know that it can cause skin sensitivity or allergic reactions in some people.
- Talk with a healthcare professional before using peppermint oil, especially if you’re pregnant, have any underlying health conditions, or plan to use it on a child.
- Don’t use peppermint oil to replace medical treatment for sleep apnea or other serious conditions.
Frequently Asked Questions
Can you use peppermint oil straight?
No, it’s generally not recommended to use peppermint oil undiluted or “straight.” Peppermint oil is highly concentrated and can cause irritation or a burning sensation if applied directly to the skin or mucous membranes. Always dilute peppermint oil with a carrier oil, such as coconut oil or almond oil, before topical application. For internal use, only use food-grade peppermint oil and follow recommended dilution guidelines.
What is the best remedy for loud snoring?
There’s no single “best” remedy for loud snoring, as the cause of snoring can vary. However, some common and effective approaches include: lifestyle changes (weight loss, avoiding alcohol before bed, quitting smoking), sleeping on your side, using nasal strips or a nasal dilator, trying oral appliances (mandibular advancement devices), and addressing underlying medical conditions like sleep apnea. Peppermint oil may provide temporary relief by clearing nasal passages, but it’s not a long-term solution for all types of snoring.
How do I lubricate my throat to stop snoring?
Dryness in the throat can contribute to snoring. Staying hydrated by drinking plenty of water throughout the day is crucial. Some people find relief by using a humidifier in their bedroom to add moisture to the air. Other options include gargling with warm salt water or using throat lozenges designed to soothe and lubricate the throat. However, if snoring persists or is accompanied by other symptoms like daytime sleepiness, consult a doctor to rule out underlying medical conditions.
Where to put peppermint oil for snoring?
If using peppermint oil for snoring, it should never be applied directly inside the nose or mouth. Instead, you can: add a few drops of diluted peppermint oil to a humidifier or diffuser in your bedroom; inhale steam from a bowl of hot water with a few drops of peppermint oil added; or apply a diluted mixture of peppermint oil and carrier oil to your chest or temples (avoiding the eye area). These methods allow you to inhale the vapors and potentially reduce nasal congestion, which can contribute to snoring.
The takeaway
Peppermint oil’s anti-inflammatory and decongestant properties might help with snoring related to congestion. But it’s important to use it safely and talk with a healthcare professional before adding it to your routine.
Along with other healthy sleep habits, such as finding the right sleep position, peppermint oil could be a helpful addition to your anti-snoring strategy.