7 Game-Changing Hacks to Beat Jet Lag and Sleep Soundly Even When You Snore
Have you ever landed from a long-haul flight feeling like you’ve been hit by a truck? You’re not alone. Jet lag can completely throw off your body clock, leaving you groggy, irritable, and struggling to function during the day. For many, especially those who snore, the battle doesn’t end when you step off the plane — getting restful sleep becomes a double challenge.
Recently, an insightful article by WIRED titled How to Beat Jet Lag shed light on some surprising ways ultra-long-haul travelers can recover faster. From smart plane lighting hacks to smart meal planning, these tips are reshaping how we think about sleep and travel.
But what about those of us who snore? Jet lag disrupts your sleep patterns, and snoring only makes it harder to get quality rest. So, how do you conquer jet lag when you’re also battling noisy nights? Let’s dive in.
Why Snoring Makes Jet Lag Worse
Snoring isn’t just a nuisance for your travel companions; it can seriously impact your sleep quality. When your airway is partially blocked during sleep, oxygen levels fluctuate, leading to fragmented rest. Combine that with jet lag’s disruption of your circadian rhythm, and you’ve got a recipe for exhaustion.
The good news? You don’t have to resign yourself to sleepless, noisy nights when you travel. There are ways to tackle both problems simultaneously.
1. Control Your Exposure to Light
Jet lag often stems from your body clock getting confused by time zone changes. WIRED’s article emphasizes the power of light exposure to reset your circadian rhythm. - Morning light helps you adjust if you’ve traveled east. - Evening light benefits westward travelers.
Use natural sunlight whenever possible. If you’re on an overnight flight, consider using a sleep mask to block out disruptive cabin lighting.
2. Plan Your Meals Around Your Destination Time
Eating according to the new time zone, rather than when you’re hungry, helps your body adjust faster. Avoid heavy meals close to bedtime; lighter, protein-rich meals can promote better sleep.
3. Stay Hydrated, But Wisely
Dehydration worsens fatigue and irritation. Keep water handy but limit caffeine and alcohol, which disrupt sleep and exacerbate snoring.
4. Use Anti-Snoring Mouthpieces On the Go
If snoring sabotages your sleep, consider a customizable anti-snoring mouthpiece. The Snorple Anti-Snoring Mouthpiece is designed for comfort and effectiveness, combining mandibular advancement and tongue stabilization. It’s made from hypoallergenic materials and offers adjustable settings to find your perfect fit.
What’s more, it uses a convenient boil-and-bite customization process — and unlike traditional devices, this mouthpiece can be prepared in a microwave, making it travel-friendly.
5. Create a Sleep-Friendly Environment
Noise-canceling earbuds or white noise apps can mask ambient sounds during travel or in unfamiliar hotel rooms. Combine this with your customized Snorple mouthpiece for a powerful one-two punch to protect your sleep quality.
6. Prioritize Sleep Hygiene After Arrival
Once you’ve landed, try to sync your bedtime with local hours even if you don’t feel tired immediately. Avoid screen time before bed and keep your sleeping environment cool, dark, and quiet.
7. Consider Short Naps Strategically
Short naps (20–30 minutes) can alleviate extreme tiredness without interfering with your nighttime sleep — but avoid long naps that might make adjusting harder.
So, what’s the takeaway here? Tackling jet lag means more than just adjusting your schedule; if snoring disrupts your sleep, it’s crucial to address that too. Combining strategic light exposure, meal timing, hydration, and smart sleep aids like the Snorple mouthpiece can transform your travel recovery.
Thousands of satisfied customers have found relief with Snorple’s customizable and comfortable design, backed by a 30-day money-back guarantee — a great safety net when traveling.
Curious to try these strategies on your next trip? Start planning now, and you might just find yourself arriving refreshed and ready to take on the world — without the drag of jet lag or snoring interruptions.
What’s your go-to jet lag hack? Have you tried a snoring solution while traveling? Share your stories below!