Can olive oil help keep snoring at bay? Here’s what experts have to say

According to Dr Steven Gundry, using olive oil can help reduce snoring by lubricating the respiratory passages and reducing vibration as a result. “Have some olive oil before your bed and your sleeping partner will love you for it,” he claims in an Instagram video.

 

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However, is there any truth to this claim? Dr Shivakumar K, MD and senior consultant Respiratory Medicine at Birds Clinic asserts, “Scientifically speaking, the likelihood of olive oil effectively preventing or reducing snoring is minimal. While olive oil is often touted for its health benefits, such as anti-inflammatory properties and heart health support, there is no substantial evidence to suggest that it can alleviate snoring.”

Dr Murarji Ghadge, consultant ENT surgeon and sleep disorder specialist, Ruby Hall Clinic, Pune, agrees with Dr Shivakumar by saying that olive oil’s potential to reduce snoring by specifically affecting the respiratory passages remains uncertain. 

“Snoring typically results from physical obstructions in the airway, such as the relaxation of the throat muscles, excessive throat tissue, or nasal congestion. Olive oil’s primary action—lubricating the throat tissues—does not address these underlying anatomical or physiological issues that lead to snoring,” Dr Shivakumar elaborates. 

Scientific evidence supporting olive oil for snoring

Dr Ravi Shekhar Jha, pulmonologist at Fortis says that  there isn’t strong scientific evidence specifically highlighting olive oil as a respiratory lubricant. “While it’s known for its health benefits, including potential anti-inflammatory properties, its direct effects on the respiratory system in terms of lubrication haven’t been extensively studied,” he reveals. 

There is limited direct scientific evidence, Dr Shivakumar concurs, to robustly support the claim that olive oil can prevent snoring. Most suggestions are anecdotal or based on traditional remedies rather than rigorous scientific studies. Some small-scale studies or observational reports may suggest minor benefits, but they lack the scientific rigour necessary to establish a definitive connection.

Risks and drawbacks of using olive oil for snoring

Generally, Dr Shivakumar adds, the ingestion of a small amount of olive oil is safe for most people. However, using olive oil to address snoring could potentially lead to discomfort or an upset stomach if consumed in large quantities right before bed.

Dr Ghadge informs, “Relying solely on olive oil may overlook underlying causes of snoring, such as sleep apnea, necessitating different forms of treatment.”

Dr Shivakumar K, MD and senior consultant Respiratory Medicine at Birds Clinic asserts, “Scientifically speaking, the likelihood of olive oil effectively preventing or reducing snoring is minimal.” (Source: Freepik)

Treatment options for snoring

Essentially, Dr Shivakumar says that managing snoring boils down to a person making an effort to change their lifestyle or taking medication after consulting a medical professional.

Lifestyle modifications

*Weight management: Excess body weight, especially around the neck, can tighten the airways, increasing the likelihood of snoring. Losing weight can help open up the airways and reduce snoring.

*Sleep position: Sleeping on the side rather than the back can prevent the tongue from falling backward into the throat, which narrows the airway and causes snoring. Special pillows and body positioners are available to help maintain side sleeping.

*Avoid alcohol and sedatives: These substances relax the throat muscles and can interfere with breathing. Avoiding them several hours before bedtime can help reduce snoring.

Medical treatments

*Continuous Positive Airway Pressure (CPAP): For those diagnosed with obstructive sleep apnea (OSA), CPAP machines are often recommended. A CPAP machine blows air into the throat through a mask, keeping the airways open.

*Oral appliances: Dental devices can help advance the position of the jaw or tongue to keep the airway open during sleep. These should be fitted by a dentist specializing in sleep apnea.

*Surgery: In cases where anatomical abnormalities contribute to snoring, surgical options such as uvulopalatopharyngoplasty (removal of excess tissue from the throat) or maxillomandibular advancement (repositioning the jaw) may be considered.