How to Stop Snoring on a Plane: Travel-Friendly Tips for Peaceful Flights

You finally scored the window seat, your bag’s tucked overhead, and the cabin lights are dimming. It’s time for some mid-air rest. But if you’re someone who snores (especially on flights), that peace can turn into panic.

Whether you snore only in-flight or everywhere you sleep, snoring on a packed flight hits differently. The fear of waking up to side-eyes from your seatmate is all too real.

If you’re curious about how to stop snoring on a plane, we’ve got your back. Here are some discreet ways to keep your snoring in check while you sleep at 30,000 feet. 

If it feels like your snoring somehow levels up the second you’re in the air, you’re not imagining it. Planes create the perfect storm of factors that make snoring more likely — more intense.

Let’s break down why this happens, so you can start working on how to avoid it.

Airplane cabins are notorious for being dry. This lack of moisture dries out the tissues in your nose and throat, making them more likely to vibrate while you breathe. Dry tissues equal louder snores. It's not just annoying, it’s also uncomfortable.

Sleeping upright might be the only option on a flight, but it’s not exactly snore-friendly. When your head falls back or slumps to the side, your airway can partially collapse, restricting airflow. That pressure is a fast track to snoring, especially if you're already prone to it.

Travel can be exhausting. It’s tempting to knock yourself out with a glass of wine or a sleep aid, but both can relax your throat muscles enough to make snoring more likely. Ditto with travel-related exhaustion — when you’re extra tired, you’re more likely to snore.

If you tend to snore more on a plane, now you know why — but the good news is, it’s manageable. There are plenty of snoring solutions out there! 

Snoring on a plane doesn’t have to be a given. A few smart, low-effort adjustments can make a world of difference. The best part? Most of these fixes are easy to prep before you board. 

That parched feeling you get mid-flight? It’s more than just uncomfortable; it’s a snoring trigger. Drinking water before and during your flight helps keep your airways moist and less likely to make noise.

Skip the soda and cocktails, go for water or an electrolyte drink if you want bonus points.

A glass of wine before takeoff might seem like a relaxing idea, but alcohol (and some sleep meds) make your throat muscles extra floppy. That muscle relaxation is one of the main reasons we snore. If you do need something to help you sleep, try something natural.

Try winding down naturally instead — use a sleep playlist, or bring along a calming herbal tea.

Our Slumber Patch is specially designed to help you sleep, without causing drowsiness or relaxing your throat muscles. 

A window seat can be your best friend if you’re trying to sleep without snoring. Remember, sleeping position matters more than you think. You’ll have more control over your sleeping posture, which is key.

If you can swing it, extra legroom helps you adjust your body more comfortably, and less awkward shifting means better breathing.

Your neck position can make or break your ability to breathe quietly. A good travel pillow (especially one that allows slight side-tilting or keeps your head from falling backward) can keep your airway more open.

Look for ones designed for upright sleeping, not just the standard U-shaped kind.

These are small steps with a big impact. Knowing how to not snore on a plane isn’t about perfection, it’s about being prepared with better habits and smarter tools.

There are various products and devices designed to reduce or prevent snoring, such as snoring sprays, mouth guards, nasal clips or dilators, and natural sleep aids. Many of these can be discreet enough to use while flying.

Want an easy win before your next flight? Grab a SnoreLessNow Airflow Clip nasal dilator or our Somnofit-S Anti-Snore Mouth Guard+ and give yourself a quieter way to fly. 

Yes, most anti-snoring products are TSA-approved, as long as you follow a few simple rules:

• Nasal and throat sprays. These count as liquids, so make sure each bottle is 3.4 ounces (100 mL) or less. Pack them in a quart-sized clear bag with your other travel-sized toiletries.

• Mouth guards and nasal dilators. These solid items don’t fall under the liquid rule and can go right in your carry-on. A small travel case or pouch helps keep them clean.

• Bring your CPAP if needed. Most airlines consider CPAPs to be necessary medical devices, so especially if you’re travelling domestically, consider traveling with a CPAP.

If any item is part of a medical routine, you can declare it to the TSA — but that’s usually not necessary for common snoring aids.

So go ahead! Pack your favorite snore-stoppers and rest easy knowing you’re good to fly.

Snoring on a plane might just be part of the bigger picture. If you find yourself snoring every night, even in your own bed, it could be time to look deeper.

You might be dealing with obstructive sleep apnea, a condition where your airway collapses during sleep and causes frequent snoring, gasping, or even breathing pauses.

It’s more common than you’d think, and very treatable.

Snoring on a plane is common — but it’s totally fixable. Whether you’re a frequent flyer or gearing up for that one big international trip, you don’t have to dread falling asleep mid-flight. With the right tools, a little prep, and some smart habits, you can sleep soundly (and quietly) from take-off to landing.

Let’s recap:

• Stay hydrated before and during your flight

• Skip alcohol and sedatives that relax your throat muscles

• Use a supportive neck pillow to keep your airway open

• Try discreet tools like nasal dilators and saline sprays

• Set yourself up for comfort with calming audio and a sleep mask

Try a combination of these flying sleep tips for the best outcome and a restful sleep while miles high. 

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.