How to Stop Snoring on a Plane

Tips to Sleep Quietly and Comfortably on a Plane

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.

Why Do People Snore on a Plane?

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.

Why Snoring on a Plane Can Be Worse

Dry Cabin Air and Dehydration

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.

Poor Sleeping Position

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 right sleeping position.

Tips on How to Stop Snoring on a Plane

Stay Hydrated Throughout Your Flight

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.

Use a Nasal Spray Before Boarding

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.

Avoid Alcohol and Sleeping Pills

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.

How to Reduce Snoring on a Plane Using Products

Nasal Strips for Easy Breathing

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.

Anti-Snoring Mouthpieces

Bringing an anti-snoring mouthpiece on your flight can also help. Devices like VitalSleep are designed to reposition your lower jaw, keeping your airway open and reducing snoring.

How to Prevent Snoring on a Plane by Choosing the Right Seat and Plane

The Best Seats for Snorers

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.

Flying on Modern Planes Like the Dreamliner

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.

How to Stop Yourself Snoring on a Plane by Avoiding Certain Foods

Skip Dairy and Heavy Meals

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.

Light, Digestible Snacks for Travel

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.

Best Sleeping Positions to Avoid Snoring

Sitting Upright vs. Reclining

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.

Travel Pillows for Better Support

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.

Long-Term Solutions for Frequent Flyers Who Snore

Medical Treatments for Chronic Snorers

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.

Weight Loss and Lifestyle Adjustments

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.

How to Sleep on a Plane Without Snoring Using a CPAP

Portable CPAP Machines for Air Travel

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.

Pre-Flight Preparation to Prevent Snoring

Breathing Techniques to Open Airways

Simple breathing 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.

Maintain a Regular Sleep Schedule

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.

What to Do If You Snore During the Flight

Simple Adjustments to Make Mid-Flight

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.

Healthy Sleep Habits for Frequent Travelers

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.

Conclusion

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.

FAQs

1. How to stop yourself snoring on a plane?

Use a nasal spray, stay hydrated, and try sitting more upright with a travel pillow to stop snoring mid-flight.

2. How does hydration help reduce snoring on a plane?

Staying hydrated keeps your throat and nasal passages moist, preventing them from drying out and causing snoring.

3. Can I bring a CPAP machine to prevent snoring on a plane?

Yes, many airlines allow passengers to bring portable CPAP machines, especially if you have sleep apnea and need the device to breathe easily.

4. Should I avoid alcohol to not snore on a plane?

Absolutely. Alcohol relaxes the muscles in your throat, making it more likely for your airway to become obstructed, causing snoring.

5. What products can help prevent snoring during a flight?

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.