Anyone who has traveled for any period of time knows just how enriching and rejuvenating the travel experience can be.
Whether you are just driving to another state for the weekend or catching an intercontinental flight for business on the other side of the world, travel is always an exciting experience.
Unfortunately, staying healthy on the road can be quite the challenge. When you are far from the comforts of home, you may not have access to the healthy food and exercise regimens you have at home.
When it comes to sleep and restfulness, the situation is no different. At baseline, being far from your own bed can make it more difficult to sleep and being in a different time zone can exacerbate the situation as your body adjusts to the time change. For these reasons, the snoring you experience when you are home may be even worse when you are on the road.
Fortunately, there are strategies and devices you can try to prevent or reduce snoring while you are traveling.
Try a Mandibular Adjustment Device
There are dozens of devices available on the market that purport to help stop snoring through different means. The two most effective types of devices on the market today are mandibular adjustment devices and tongue retaining devices.
The mandible is the lower jaw, also known as the jawbone. A mandibular adjustment device is exactly what it sounds like: a device that works to adjust the position of the jaw bone to prevent snoring.
Snoring occurs in some people because the jaw is naturally mispositioned in a way that leads to a smaller airway passage that is more easily occluded by soft tissue structures such as the tongue. A mandibular adjustment device prevents this from occurring for better airflow, less snoring, and better sleep.
The SnoreRx anti-snoring mouthpiece is one of the most popular mandibular adjustment devices. In just one-millimeter increments, this device works to prevent airway occlusion and promote ease of breathing while sleeping to promote reduced snoring and sounder sleep.
Best of all, this device is small and discreet and can be hidden in a single pocket. Whether you’re flying, traveling by train, or something else altogether, the SnoreRx will ensure you get the perfect night of snore-free sleep wherever your travels take you. We have compiled a list of SnoreRx reviews and feedback for you.
Position Yourself Differently
Sleep positioning matters a lot when it comes to snoring. Positioning yourself for better sleep and less snoring is one of the easiest and most effective steps you can take while on the road to reduce the amount and severity of your snoring.
Sleeping on your back is the worst position for people who snore. In this position, the tongue and soft structures of the upper airway naturally occlude the flow of air in and out of the lungs as soon as you relax and fall asleep. This position should be avoided by anyone who has had past or current snoring problems.
Sleeping on your left or right side is the ideal sleep position for people with snoring problems. This position naturally opens the airway and prevents soft tissue structures from impeding the flow of air in and out of the mouth.
Tongue Retaining Devices
A tongue retaining device, also known as a tongue stabilizing device, is another popular type of device that prevents the tongue from occluding the airway. This device works well for people whose snoring is caused by tongue occlusion and who can easily breathe through their nose.
By keeping the tongue in a specific position where it is not in the way of airflow to and from the lungs, this type of device will prevent you from snoring. It works through suction: the device uses suction to move your tongue forward and downwards within the oral cavity. One of the downsides of this type of device is that it requires you to breathe through your nose and should not be used when you have the flu or nasal congestion.
Nasal Sprays: A Discreet Alternative
Nasal sprays to help you stop snoring are a less common but fairly effective alternative to help you stop snoring while on the road. They work to provide gentle hydration and lubrication to the structures of the upper airway to allow efficient air flow in and out of the mouth during sleep breathing. This can also prevent the accumulation of mucus in the nose and throat, which worsens snoring in some people.
Nasal sprays can be purchased at most drug stores and pharmacies. They are easily carried in your luggage or handbag while traveling. For best results, these sprays should be used directly before bedtime.
No matter the severity of your snoring or where you sleep when you are traveling, you may have to try several strategies and devices to find what works best for you.
Chief editor here at Snore Nation and a proud father of two cool boys. I am a reformed snorer, a reformed smoker, a reformed overeater, a reformed city dweller and a reformed workaholic stress monster on the mission to share my insider tips to restore that quality sleep for you and your partner!