While research isn’t conclusive about the science-based effects these oils may have on sleep, many turn to them to help with snoring and sleep quality. Your healthcare team can best guide you on options to help with snoring or sleep concerns.

Aromatherapy uses essential oils to help improve physical, mental, or spiritual health. Essential oils are typically inhaled or diluted and applied to the skin.

Many people turn to aromatherapy and essential oils to help with sleeping issues, including snoring.

Some research shows that aromatherapy may improve sleep quality and help with snoring. But the medical community remains skeptical about using essential oils for sleep-related issues without guidance from healthcare professionals.

There’s still a need for more scientific research to support the large amount of anecdotal evidence people have about the benefits of using essential oils for snoring and sleep quality.

A 2020 research points out that essential oils do offer health benefits, such as:

  • providing antibiotic and anti-inflammatory properties
  • relieving stress
  • treating depression
  • helping with sleep issues like insomnia

A 2024 review of studies over several years also found some sleep-related benefits of aromatherapy. The authors noted that it helps not only adults and older adults but also those with heart disease, cancer, and prediabetes, as well as people in intensive care units (ICUs).

The authors pointed out that the methods of using aromatherapy in their reviewed research articles included both massage therapy and a combination of inhalation and massage.

While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.

The essential oils used in the 2024 review included:

  • lavender
  • peppermint
  • chamomile
  • rosa damascene
  • orange
  • tea tree oil

In examining past research dating from 2017 to 2022, the researchers noted that aromatherapy using these types of essential oils can best affect sleep quality when used regularly and continuously.

They also pointed out that more research is needed to determine specific doses and amounts that would be best for people with specific sleep disorders.

A 2020 research focused on lavender and peppermint oil and how those essential oils affect sleep quality for people with cardiac issues. It noted that inhalation aromatherapy can help people with cardiac issues.

But the research had limitations, including not considering sleeping habits or factors like noise and light. It also pointed to the need for more research in the future.

There are several ways to use essential oils for snoring:

  • diffuse into the air and breathe in
  • add diluted oil to a hot bath
  • add a few drops of oil to a cup of water and gargle for 30 to 60 seconds
  • add essential oil to a carrier oil like coconut or olive oil and massage into your skin
  • add a few drops of diluted essential oil to the bottoms of your feet

When to consult your healthcare team

If you believe that you or your partner has sleep apnea, consider consulting your healthcare team. Sleep apnea is a serious condition that can increase your risk of high blood pressure, heart disease, and diabetes.

They can also run diagnostic tests to help determine what’s causing your problems, including X-rays or sleep studies.

Essential oils may help with snoring and promote healthy sleep.

However, consulting your healthcare team or a sleep specialist may be best to discuss specific essential oils and how they may help you, especially if you have any medical conditions that could affect your sleep quality.