How do you stop snoring while traveling?

Stop snoring

As experienced travelers, we understand how frustrating it can be when you’re trying to get some rest on a long-haul flight, only to be kept awake by the sound of your own snoring. Not only can it be disruptive to your own sleep, but it can also affect those around you. So, how do you stop snoring while traveling?

Firstly, it’s important to understand why we snore in the first place. Snoring occurs when the airflow through the mouth and nose is partially blocked during sleep, causing the surrounding tissues to vibrate and produce the sound we all know too well. This can be caused by a variety of factors such as allergies, nasal congestion, sleeping position, alcohol consumption, and weight gain.

Now, let’s discuss some strategies to prevent snoring while traveling.

Anti-Snoring Mouthpiece

An anti-snoring mouthpiece is a device that is designed to reduce or eliminate snoring. It is a small device that is worn in the mouth while sleeping, and it works by holding the jaw forward or by preventing the tongue from falling back into the throat. This helps to keep the airway open and reduces the vibration that causes snoring.

Change Your Sleeping Position

One of the most effective ways to prevent snoring while traveling is by changing your sleeping position. Sleeping on your back is one of the most common causes of snoring, as it allows the tongue and soft tissues in the throat to collapse and block the airway. Instead, try sleeping on your side or stomach to keep the airway open.

Use Nasal Strips

If you suffer from nasal congestion or allergies, using nasal strips can be an effective way to reduce snoring. Nasal strips work by opening up the nasal passages, allowing for better airflow and reducing the likelihood of snoring.

Avoid Alcohol and Sedatives

Alcohol and sedatives can relax the muscles in the throat and contribute to snoring. Avoiding alcohol and sedatives before and during your flight can help reduce the likelihood of snoring.

Lose Weight

If you are overweight, losing weight can be an effective way to reduce snoring. Excess weight can contribute to snoring by putting pressure on the airway and causing it to narrow.

Practice Good Sleep Habits

Finally, practicing good sleep habits can also help reduce snoring. This includes getting enough sleep, maintaining a regular sleep schedule, and avoiding caffeine and heavy meals before bedtime.


In conclusion, snoring can be a frustrating and disruptive problem while traveling. However, by implementing some of these strategies, you can reduce the likelihood of snoring and get the restful sleep you need. Remember to try different strategies to see what works best for you and consult a medical professional if your snoring persists.