Ashwin Lewis
Long-haul flights can be challenging, with aircraft noise, cramped conditions, limited legroom, and minimal privacy disrupting sleep. While some travellers swear by melatonin, it is important to note that it is not a sedative or sleeping pill. Melatonin is a hormone that occurs naturally in the body, and taking a supplement can help induce sleep and adjust your circadian clock, reducing jet lag symptoms such as headaches, fatigue, irritability, and sleeplessness. However, it is not recommended for first-time use on a plane, and individuals should experiment with dosages and timing before their trip to find what works best for them.
| Characteristics | Values |
|---|---|
| Effectiveness | Occasional short-term use of melatonin appears to be safe and can help prevent or reduce jet lag |
| Dosage | The recommended dosage is between 0.5mg and 5mg. Higher doses are not more effective and may be ineffective. |
| Timing | Take melatonin close to your target bedtime at your destination, especially if you're travelling across five or more time zones. |
| Side effects | Melatonin has minimal side effects. It is not recommended for children, pregnant or lactating women, and people with epilepsy or a history of psychiatric disorders. |
| Alternatives | Other sleeping pills such as Ambien, Xanax, Lunesta, Sonata, and Rozerem can help induce sleep but may have side effects like dizziness, fatigue, and sleepwalking. |
| Precautions | Avoid alcohol and tasks requiring a high level of alertness, such as driving, within 8 hours after taking melatonin. Do not combine alcohol with sleeping pills. |
| Non-pharmaceutical aids | Use noise-cancelling headphones, earplugs, a sleep mask, or lavender oil to aid sleep. Dress in comfortable, loose-fitting layers and wear thick, warm sleep socks. |
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What You'll Learn
Melatonin is a hormone that helps with jet lag
Melatonin is a naturally occurring hormone that helps regulate sleep. It is produced by the brain in response to darkness and plays a role in preparing the body and brain for sleep. By influencing the rhythms of the internal 24-hour clock, or the circadian rhythm, melatonin can help with jet lag.
Jet lag is a physical and mental response to travelling a great distance, particularly across multiple time zones. Headaches, fatigue, irritability, digestive issues, and sleeplessness are all common symptoms of jet lag. Melatonin can help alleviate these symptoms by shifting the timing of the circadian clock, helping the body to overcome jet lag more quickly. It is important to note that melatonin is not a sleeping pill and will not help with sleep once jet lag is gone.
The timing of melatonin administration is crucial and depends on various factors, including the desired resetting effects, flight time, chronotype, and preferred sleep time. It is recommended to start taking melatonin a few days before your trip, about four to six hours before your desired bedtime. This will help you get to bed 30 minutes to an hour earlier than usual, preparing your body for the new time zone. Taking melatonin close to your target bedtime at your destination, especially when crossing five or more time zones, is also effective in reducing jet lag.
The optimal dose of melatonin for most people is between 0.5 and 5 mg. Lower doses, such as 2 or 3 mg, are often preferable, as higher doses may not provide additional benefits and can even cause early awakenings. It is essential to experiment with different doses before your flight to find the optimal amount for your body. Additionally, it is advised to avoid taking melatonin with certain medications, such as antidepressants, sleeping pills, and alcohol.
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Timing your melatonin dose
The timing of your melatonin dose is crucial and depends on several factors, including the desired resetting effects, flight time, chronotype, and preferred sleep time. It's important to note that melatonin is not a sleeping pill, and its effectiveness is influenced by light exposure. Therefore, managing your light exposure before and during the flight is critical to adapting to new time zones.
Firstly, it is recommended to start taking melatonin a few days before your trip, allowing your body to adjust gradually. This means taking melatonin four to six hours before your desired bedtime, enabling you to fall asleep 30 minutes to an hour earlier than usual. This gradual approach helps your body and mind prepare for the upcoming time zone change.
Secondly, when it comes to the day of your flight, the timing of your melatonin dose will depend on when you want to sleep. If you plan to sleep on the plane, take melatonin two hours before you intend to sleep. This will help you fall asleep more easily and may improve your sleep quality. However, be mindful that higher doses might be counterproductive, with 2 to 5 mg being the optimal range for most people.
Additionally, consider the duration of your flight. If your flight is less than six hours, it's advisable to refrain from taking melatonin, as it takes about that long for it to leave your system. You don't want to feel drowsy while navigating a busy foreign airport upon arrival.
Lastly, remember that melatonin is not a substitute for good sleep hygiene. Ensure you are comfortable, with loose-fitting layers, warm socks, and a neck pillow for support. Mitigate engine noise with earplugs or noise-canceling headphones, and use a sleep mask to block out light. Stay hydrated, avoid caffeine and alcohol, and limit screen time before your flight.
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Potential side effects and interactions
Melatonin is a natural hormone produced by the pineal gland in the brain and is only released at night. It is sometimes called the "hormone of darkness". The release of melatonin is controlled by the 24-hour circadian clock, and tells the brain it’s nighttime. While melatonin can be helpful in setting the stage for sleep, it does not act as a sedative. Prescription drugs can induce sleep but they have potential side effects.
Although melatonin is considered a relatively safe supplement for short-term use, it may cause side effects in some people. Melatonin side effects are uncommon, but they can include:
- Headache
- Sleepiness
- Vivid dreams
- Nausea
Additionally, taking melatonin at the wrong time of day can cause sleepiness and delay adaptation to local time. Case reports suggest that people with epilepsy or patients taking warfarin may be at risk of harm from melatonin. It is also recommended that people with a personal or family history of psychiatric disorders, or those who are pregnant or lactating, should not use melatonin. Melatonin may also interact with certain medications, such as antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), and sleeping pills. It is important to avoid alcohol and tasks requiring a high level of alertness, such as driving or operating machinery, within 8 hours after taking melatonin.
It is always recommended to consult with a doctor before taking any new medication, including melatonin, to ensure it is safe and appropriate for your individual needs and medical history.
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Non-drug alternatives to melatonin
While melatonin can be a helpful supplement to take before a flight, it is not a sedative and may not work for everyone. Here are some non-drug alternatives to melatonin that can help you sleep on a plane:
Adjust your sleep schedule before your trip
Start adjusting your sleep schedule to match your destination's time zone before you leave. Shift your bedtime, wake-up time, and meal times gradually to align with the time zone you are travelling to. This will help your body adjust to the new time zone and reduce the effects of jet lag.
Practice good sleep hygiene
Standard sleep hygiene practices are important, both before and during your flight. This includes abstaining from screens, caffeine, and alcohol, which can interfere with your sleep. Instead, try drinking herbal tea, which can be relaxing and may help you unwind. Make sure to stay hydrated by drinking plenty of water, especially while on the plane, as the air inside the aircraft can be very dry.
Create a comfortable environment
The physical environment can have a significant impact on your ability to sleep. Dress in comfortable, loose-fitting layers, as plane cabins can have varying temperatures. Bring thick, warm sleep socks, as this can help you get cozy and speed up the onset of sleep. Use noise-canceling headphones or earplugs to block out the engine noise, and a well-fitted sleep mask to block out light. A neck pillow can also provide support and comfort.
Try natural sleep remedies
Some natural sleep remedies, such as lavender essential oil, have been found to increase slow-wave sleep, providing a deeper and more refreshing sleep. While there is limited scientific research to support their effectiveness, some people may find them helpful. These remedies include valerian root, which is available in pill, tea, or other formula forms.
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Melatonin vs. sleeping pills
Melatonin is a hormone naturally produced by the pineal gland in our brains. It plays a crucial role in regulating our sleep-wake cycles, also known as our circadian rhythm or internal 24-hour clock. Our melatonin levels increase when our eyes are exposed to diminishing light, signalling to our body that it's time to transition into the sleep phase.
Melatonin supplements are often taken to prevent or reduce jet lag, and occasional short-term use by adults appears to be safe. However, it's important to note that melatonin is not a sleeping pill. It doesn't directly put you to sleep but instead gently encourages your body to embrace a nighttime mindset. It may also be helpful for chronic insomnia when used in conjunction with cognitive behavioural therapy (CBT).
On the other hand, sleeping pills are medications specifically designed to facilitate falling asleep or staying asleep. They are occasionally prescribed to alleviate insomnia but do not address the underlying causes of sleep issues. Most sleeping medications are meant to be taken for a short period, usually for two weeks to two months. When taken for longer, the effectiveness wears off, and dosages may need to be increased. Some sleeping pills can cause a drugged effect the morning after taking them.
It's important to consult a doctor before taking melatonin or sleeping pills, especially if you are considering long-term use. Melatonin, for example, should not be used with antidepressants, SSRIs, or sleeping pills. It is also not recommended for those who are pregnant, lactating, have epilepsy or migraines, are taking warfarin, or have a personal or family history of psychiatric disorders.
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Frequently asked questions
Yes, melatonin can be helpful to sleep on a plane. It is a hormone that occurs naturally in the body, and taking an extra dose can help induce sleep and adjust your circadian clock.
The recommended dose of melatonin for sleeping on a plane varies between 0.5 mg and 5 mg. Higher doses of melatonin may not be more effective, and it is recommended to start with a lower dose.
It is recommended to take melatonin close to your target bedtime at your destination, especially when traveling across multiple time zones. It is also suggested to start taking melatonin a few days before your trip to help adjust your internal clock.
Melatonin is generally considered safe for occasional short-term use by adults. However, it may interact with certain medications and is not recommended for children, pregnant or lactating women, or those with specific medical conditions. It is important to avoid operating machinery or driving within 8 hours of taking melatonin.
Yes, there are alternative sleeping aids and medications that can help with sleep on a plane. These include prescription medications like Zolpidem (Ambien), Lunesta, Sonata, and Rozerem. It is important to consult a healthcare professional before taking any sleep aids to ensure they are safe and appropriate for your individual needs.
