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How to Minimize Snoring While Flying

Worrying that you are going to disturb an airplane full of people by snoring is an added stress while flying.

Snoring prevention on an airplane is hard.  You don’t have the option of sleeping on your side to minimize snoring.  If use a CPAP at home, you are unable to take it on a plane. Items like anti-snoring pillows are also hard to use.

Here are some options so you don’t wake up to an army of angry passengers.

Avoid Alcohol

Snoring is caused by the vibration of tissues in your throat. Drinking alcohol causes the muscles in your body relax. This can lead to an increase in the vibrations of the tissues responsible for snoring. So, if you wish to avoid snoring on the plane it is best to abstain from alcohol in the run-up to your flight, and you should say no to those tempting miniature bottles on the flight.

Use an Anti-Snoring Mouthpiece

a full flight

Mouthpieces are designed to hold your jaw in such a position as to prevent the soft tissues in your throat from obstructing your airways. As these mouthpieces are customizable, it would be a good idea to use it for a few nights before your flight. This will allow you to make sure the mouthpiece fits correctly, and it will also give you the opportunity to get used to it.

Mouthpieces are a subtle option when it comes to snoring aids. When you’re ready to fall asleep, you just put the mouthpiece in, and you’re good to go. It is very unlikely anyone will even notice you are using one.

The best mouthpieces are ones that are more highly customizable. Almost all mouthpieces work using a boil and bite method. In other words, when you receive your mouthpieces you soften it in hot water and then bite into it so that it is fully molded to your teeth. The best mouthpieces have an extra adjustment setting. This setting allows you to control the position in which your jaw is held, allowing you to optimize the results of the mouthpiece while also maintaining the highest level of comfort.

Wear Flight Socks

This one might sound strange, but it really does work! The flight socks you can get on the plane, or before if you’re really organized, are designed to prevent blood clots while you are inactive during the flight. They do this by squeezing your calves so that fluid doesn’t collect there.

This helps with snoring because if the fluid has collected in your lower legs during the day, once you fall asleep it can migrate up to your neck and throat. This increased fluid then causes a slight restriction in your airways. It won’t affect your breathing, but it can impact on how much you snore. So, by wearing the flight socks on your flight, you are much less likely to snore while on the plane.

Snoring Chin Strap

This is another type of snoring aid you can wear to help prevent snoring. Instead of wearing a device inside your mouth this one wraps around your head to hold your chin in place.

The advantage of this device over a mouthpiece is that it is very lightweight and compact so will be easy to fit into your onboard luggage. This device is also comfortable to wear and perfect for long flights where everyone sleeps. However, I would not recommend using a chin strap if you have a cold because you can only breathe through your nose. So, if you’re a little stuffed up you might find it difficult to breathe.

Stay Hydrated

If you don’t drink enough during the day, you can easily become dehydrated. This is especially true if you drink a large number of caffeinated or alcoholic beverages. The problem with being dehydrated is that it can cause the membranes in your throat to secrete mucus. This happens because if your throat dries too much, it can lead to tears in a lining of your throat. The side effect of this added mucus is an increase in snoring. Drinking lots of water can help to thin the mucus as well as keep you hydrated during the flight.

Forego Sleep!

If all else fails, you always have the option of not sleeping. Plug into the onboard entertainment and catch up on movies you’ve been too busy to see. Of course, there are some major disadvantages to this, namely that you are going to arrive at your destination completely exhausted.


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