Snoring is a common condition that can disrupt sleep quality for both the snorer and their partner. Though not inherently dangerous, snoring can be a nuisance and lead to daytime fatigue. Many over-the-counter remedies claim to reduce snoring, including the popular Vicks VapoRub.
What causes snoring?
Snoring occurs when air flow is obstructed in the back of the throat during sleep. As you breathe, soft tissue in the throat vibrates, causing the characteristic snoring sound. Common causes of snoring include:
- Relaxed throat muscles
- Blocked nasal airways
- An elongated soft palate
- Enlarged adenoids or tonsils
- Being overweight or obese
- Sleeping on your back
- Smoking or drinking alcohol
- Structural problems like a deviated septum
Anything that further relaxes the throat muscles or constricts airways can make snoring worse.
How might Vicks VapoRub help with snoring?
Vicks VapoRub is an over-the-counter mentholated topical ointment. It’s commonly used to temporarily relieve cough and congestion symptoms associated with colds and flu. But can it also reduce snoring? Here are some potential ways VapoRub might help:
- Clears nasal congestion – By opening up blocked nasal passages, Vicks may reduce snoring caused by stuffy noses.
- Soothes inflamed airways – The menthol and eucalyptus in VapoRub have anti-inflammatory effects that could decrease swelling in the throat and nose.
- Prevents throat dryness – Keeping the throat moist with ointment may prevent vibrations that lead to snoring.
However, there is limited scientific evidence that VapoRub or other menthol-based ointments truly reduce snoring to a meaningful degree. Any benefits are likely short-term at best.
What does the research say?
Very few studies have investigated Vicks VapoRub as a snoring remedy. Some key research findings include:
- A small 2011 study found applying VapoRub to the throat 30 minutes before sleep reduced snoring frequency and intensity. However, this study only included 16 participants.
- A review published in Chest found that most over-the-counter snoring remedies like nasal strips, sprays, and lubricating gels provide only marginal, short-term improvements in snoring.
- A large 2020 review found insufficient evidence that any topical ointments or aromatic compounds significantly improve obstructive sleep apnea, a disorder characterized by snoring, sleep disruption, and breathing cessations.
Overall, there is not enough research to demonstrate Vicks VapoRub consistently and meaningfully reduces snoring compared to other remedies or placebo. Larger, more rigorous clinical trials are needed.
Other tips for reducing snoring
While the evidence for VapoRub’s effects on snoring is weak, trying these other remedies may help:
- Lose weight if overweight
- Avoid alcohol and sedatives before bed
- Use a humidifier to moisten dry air
- Change sleep positions or use a pillow to avoid sleeping on your back
- Open nasal passages with saline spray, nasal strips, or nasal dilators
- Use a mouthguard or chinstrap to keep the throat open
- Try anti-snoring sprays and lubricants
- Seek treatment for allergies or structural issues like sleep apnea
Making healthy lifestyle changes can also decrease snoring over the long term.
Risks and precautions with Vicks VapoRub
When used as directed, Vicks VapoRub is generally safe for adults and children over 2 years old. However, you should take these precautions:
- Don’t apply VapoRub near nostrils or eyes, as menthol can irritate mucous membranes.
- Don’t use on broken skin or wounds.
- Avoid contact with clothing or bedding to prevent rashes or stains.
- Keep away from high heat sources after application.
- Discontinue use if rash, chest pain, or breathing problems occur.
- Don’t let young children apply VapoRub themselves.
Talk to your doctor before trying VapoRub if you have chronic respiratory conditions like asthma or COPD. People with these conditions may be more prone to side effects from menthol-based products.
Conclusion
There is limited evidence Vicks VapoRub significantly reduces snoring. Any benefits are likely minor and temporary, occurring due to nasal decongestion and throat moisturizing. While generally safe when used as directed, VapoRub has not been extensively studied for long-term snoring relief. Lifestyle changes, nasal dilators, mouthguards, and other snoring aids tend to be more effective. Talk to your doctor if snoring is an ongoing issue impacting your sleep quality. They can help identify the cause and suggest appropriate treatment options, which may include referral to a sleep specialist.