
How to Stop Snoring on a Plane
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Time to read 6 min
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Time to read 6 min
Snoring on a plane can be embarrassing, especially when you're surrounded by fellow travelers in a quiet, enclosed space. Whether you're worried about waking yourself up or disturbing others, learning how to stop snoring on a plane can help you have a more restful and peaceful flight. In this guide, we'll cover everything you need to know about how to reduce snoring on a plane, from quick fixes to long-term strategies.
Snoring happens when airflow through your nose or throat is partially obstructed, causing tissues to vibrate. On a plane, this issue can be made worse by the dry cabin air and sitting in uncomfortable positions for extended periods.
The air inside airplanes is extremely dry, as it's dehumidified to prevent corrosion of the aircraft. Unfortunately, this dry air can dry out your throat and nasal passages, which can make snoring more likely. Staying hydrated is a key way to reduce snoring on a plane, but more on that later.
When you’re sitting in a cramped airplane seat, especially if you recline, your head might tilt backward. This allows your tongue and soft palate to fall back, obstructing your airway and causing snoring. Knowing how to not snore on a plane often comes down to finding the sleeping positions to stop snoring.
Dehydration is a major factor when it comes to snoring on a plane. To prevent snoring, make sure you're drinking water before and during the flight. Avoid caffeine and alcohol, as both can lead to dehydration and worsen your snoring.
A good nasal spray can keep your airways moist and clear. Apply a few sprays in each nostril about 30 minutes before takeoff to reduce nasal congestion and stop snoring in its tracks.
It may be tempting to grab a drink or take a sleeping pill to relax before the flight, but both can increase your chances of snoring. Alcohol and sleeping pills relax your muscles, which can make snoring worse. Skip these to sleep more quietly.
Nasal strips are an easy and effective way to reduce snoring on a plane. These strips help open your nasal passages, allowing for better airflow. They’re a great, non-invasive option for keeping your snoring at bay.
Bringing an anti-snoring mouth guard that is designed to reposition your lower jaw, keeping your airway open and reducing snoring. Even podcaster Joe Rogan talked about his experience using a sleep mouthguard, mentioning that it helps him breathe more easily at night.
If you're looking to minimize your snoring, pick a window seat. Being able to rest your head against the window can help you sleep upright, which reduces the chance of your airway becoming blocked.
The type of plane you fly on can also make a difference. Newer planes, like the Dreamliner, have better humidity levels and more comfortable seating arrangements, making it easier to stay hydrated and sleep without snoring.
Certain foods can increase mucus production and make snoring worse. Dairy products and heavy meals are some of the biggest culprits. Stick to light, easily digestible snacks before and during your flight.
Instead of heavy foods, snack on fruits, nuts, or protein bars during your flight. These snacks won’t clog up your airways or make snoring worse.
One of the easiest ways to stop yourself from snoring on a plane is to sit upright. Reclining can cause your tongue to fall back into your throat, blocking airflow. Sitting more upright helps keep your airways clear.
A supportive travel pillow can help you maintain the right position while you sleep. Opt for a pillow that keeps your head elevated and prevents your chin from dropping to your chest, which can cause snoring.
If you regularly snore, you may want to explore medical options before your next flight. Procedures like septoplasty can correct structural issues in the nose that contribute to snoring, while other surgeries can tighten the soft palate to reduce snoring.
Excess weight around the neck can put extra pressure on your airway, increasing the chances of snoring. Losing weight and making healthier lifestyle choices can lead to long-term improvements in your snoring.
If you have sleep apnea, a CPAP machine may be essential to help you sleep on a plane without snoring. Many portable CPAP devices are designed specifically for air travel and run on battery power, so you don’t need to worry about power outlets.
Doing simple anti-snoring exercises before and during your flight can help open up your airways and reduce snoring. Practice deep, controlled breaths to keep your nasal passages clear.
Being overly tired can increase your chances of snoring. Try to get plenty of rest leading up to your flight, and stick to a regular sleep schedule to ensure you’re not overly fatigued during the journey.
If you find yourself snoring mid-flight, don’t panic. Adjust your position, sip some water, and sit more upright. Small changes can make a big difference in reducing snoring on a plane.
Developing good sleep habits is essential, whether you’re flying or at home. Focus on staying hydrated, avoiding alcohol before bed, and keeping a healthy lifestyle to naturally reduce your snoring over time.
Figuring out how to stop snoring on a plane doesn't have to be difficult. With a few simple adjustments, like staying hydrated, using nasal strips, or sleeping upright, you can reduce or even eliminate snoring during your next flight. Remember, preparation is key—take steps before and during your flight to ensure a peaceful journey for you and those around you.
Use a nasal spray, stay hydrated, and try sitting more upright with a travel pillow to stop snoring mid-flight.
Staying hydrated keeps your throat and nasal passages moist, preventing them from drying out and causing snoring.
Yes, many airlines allow passengers to bring portable CPAP machines, especially if you have sleep apnea and need the device to breathe easily.
Absolutely. Alcohol relaxes the muscles in your throat, making it more likely for your airway to become obstructed, causing snoring.
Nasal strips, anti-snoring mouthpieces, and travel pillows are great tools to help prevent snoring while flying.
An anti-snoring mouthpiece is a great solution for those looking to prevent snoring while flying. Designed to reposition your lower jaw slightly forward, the mouthpiece helps keep your airway open, reducing the vibration that causes snoring. On a plane, where the dry cabin air and reclined sleeping positions can worsen snoring, wearing an anti-snoring mouthpiece provides a discreet and effective way to ensure a peaceful flight. These devices are compact, easy to wear, and can be used comfortably during long flights, allowing you to rest without disturbing fellow passengers.