Evie Summers
If you're planning a long-haul flight and are worried about not getting enough sleep, you might be considering taking sleeping pills on the plane. While it can be tempting to deprive yourself of sleep before a long journey in the hopes of sleeping through the entire flight, sleep specialist Virginia Skiba, M.D. advises against this approach, as it can increase your stress, fatigue and grogginess during travel. Instead, she recommends banking some extra sleep in the few nights before you leave to help you cope with the stresses of travelling. But if you're still considering taking sleeping pills on a plane, here's what you need to know about the potential risks and benefits.
| Characteristics | Values |
|---|---|
| Should you take sleeping pills on a plane? | Sleeping pills can be helpful for long-haul flights when you will be on a plane overnight and waking up in a vastly different time zone. However, it is recommended to avoid taking sleeping pills on short flights or when you only have a few hours left before landing. |
| Prescription sleeping pills | Zolpidem (Ambien), Lunesta, Sonata, and Rozerem (ramelteon) are prescription sleeping pills that can be effective in aiding sleep on a plane. |
| Over-the-counter sleeping pills | Diphenhydramine (Benadryl, ZzzQuil), Doxylamine (Unisom, NyQuil), and Aleve PM are some over-the-counter options that can help with sleep on a plane. |
| Natural sleep aids | Melatonin is a natural sleep aid that can be taken to adjust to a new time zone and decrease jet lag. However, it may not work for everyone. |
| Precautions | It is recommended to consult a doctor and try out any sleeping aid before the flight to understand its effectiveness and side effects. Sleeping aids can have side effects, such as sleepwalking, and may not be suitable for everyone. Combining sleeping pills with alcohol is not recommended. |
| Alternatives | Good sleep hygiene practices, such as avoiding screens, caffeine, and alcohol, can help improve sleep on a plane. Dressing comfortably, using noise-canceling headphones, and having a sleep mask can also enhance sleep. |
Explore related products
What You'll Learn
Sleeping pill side effects
Sleeping pills can have several side effects, and it is important to be aware of them before taking any medication. Firstly, it is recommended that you do not take sleeping pills long-term as they can create dependence, and your body may start to rely on them. When you stop taking the medication, your insomnia may return worse than before, in what is known as "rebound insomnia".
Sleeping pills can cause a range of side effects, including constipation, diarrhoea, muscle weakness, digestive problems, and worsening of snoring and sleep apnea. Approximately 8 out of 10 people experience a "hangover effect" the day after taking sleep medication, with symptoms such as drowsiness, dizziness, balance issues, and confusion. These side effects can be dangerous, impacting your ability to drive, work, or operate machinery.
Some sleeping pills can cause parasomnias, which are complex sleep behaviours where individuals perform actions with no control, such as sleepwalking, sleep eating, making phone calls, or even sleep driving. Older adults are more susceptible to health problems caused by sleeping pills, with an increased risk of falls, broken hips, and car accidents due to prolonged drowsiness and confusion.
It is important to consult a doctor before taking any sleeping medication, as they can interfere with other medications or cause serious side effects, especially for those with asthma or other chronic lung problems.
Natural Sleeping Pills: Safe or Not?
You may want to see also
Explore related products
Natural sleep aids
Other natural sleep aids include magnesium, valerian root, and lavender. Some studies have found that CBD could relieve anxiety and act as a natural sleep aid, while other studies suggest that THC and CBD, alone or in combination, help some people fall asleep, stay asleep, and enjoy higher-quality sleep. However, it's important to note that marijuana and products containing THC can create dependence, and withdrawal from them can aggravate sleep problems.
Nighttime Skincare: Why Men Should Use Creams Before Bed
You may want to see also
Explore related products
Prescription sleep aids
If you're considering taking prescription sleep aids on a plane, it's important to take several factors into account. Firstly, it is recommended to consult your doctor or GP before taking any sleep medication while travelling. They can advise you on the potential risks and side effects, as well as provide guidance on the appropriate dosage and timing.
One commonly prescribed sleep aid is Zolpidem, also known by its brand name Ambien. While Zolpidem can be effective in fighting jet lag, it also carries the risk of sleepwalking, especially if combined with alcohol or if there isn't enough time for sleep. To avoid this side effect, it's recommended to ensure you have at least six to seven hours of sleep after taking Zolpidem. Another prescription sleep aid is Rozerem (ramelteon), which is a melatonin receptor stimulant that is less aggressive than Zolpidem.
When taking prescription sleep aids on a plane, it's crucial to allow for a few waking hours at the end of the flight. This gives your body time to recover from any grogginess or other after-effects of the medication. Additionally, it's important to be cautious about the potential for addiction and abuse with these medications, even if they are only used occasionally.
In some cases, your doctor may prescribe anti-anxiety medications like Xanax, which can help you relax and sleep on long-haul flights. However, it's worth noting that these medications may not be suitable for everyone, and they may not always be prescribed specifically for sleep.
Remember, it is not advisable to take any sleep medication, including prescription sleep aids, for the first time while on a flight. Always try them at home first to understand their effects on your body and ensure they don't cause any adverse reactions.
Sleep Cycle App: Effective Nap Tracking?
You may want to see also
Explore related products
Sleep hygiene
While it is not recommended to take sleeping pills on a plane, there are several sleep hygiene practices that you can follow to improve your sleep quality while flying. Here are some tips to help you sleep better on a plane:
- Plan your sleep schedule before your trip: Try to get extra sleep in the days leading up to your trip, especially if you are travelling east. This will help you cope with the stresses of travelling and reduce sleep debt. Gradually adjust your sleep schedule by going to bed earlier in the days before your trip to align with the time zone of your destination.
- Choose comfortable clothing and footwear: Wear loose-fitting, comfortable clothing that will allow you to relax and move freely. Consider bringing thick, warm sleep socks to keep your feet warm and cozy.
- Optimize your in-flight environment: Bring noise-cancelling headphones or earplugs to block out engine noise and distractions. Use a well-fitted sleep mask to block out light and improve your chances of falling asleep. Consider using lavender oil, which has soothing and calming properties that can enhance slow-wave sleep.
- Pay attention to your seating position: Keep your legs straight with a slight bend in your knees to improve blood circulation. Avoid crossing your legs, as it can restrict blood flow and increase the risk of blood clots. If possible, create a footrest using your carry-on luggage or another available device to enhance your comfort.
- Stay hydrated: Drinking enough water is crucial, as it helps prevent the formation of mucus in your throat, reducing the likelihood of snoring.
- Avoid alcohol: Alcohol can relax your airway muscles and lead to louder snoring. It can also disrupt your sleep quality, resulting in fragmented sleep.
- Consider natural sleep aids: Melatonin is a natural sleep aid that can help regulate your sleep-wake cycle and adjust your body's internal clock. Start taking melatonin a few days before your trip, about four to six hours before your bedtime, to prepare your body for sleep at your destination.
- Discuss over-the-counter sleep aids with your doctor: If you are considering over-the-counter sleep aids, consult your doctor first. These aids can have side effects, and it is important to try them before your trip to understand their impact on your body. Antihistamines like diphenhydramine, found in Benadryl, can cause drowsiness and may help with sleep on a plane, especially if you also need them for allergies.
Remember, it is always a good idea to prioritize natural sleep aids and practice good sleep hygiene before resorting to sleeping pills. Discuss your options with your doctor and make informed decisions based on your specific needs and health condition.
Sleeping Pills and ALS: Safe or Not?
You may want to see also
Explore related products
Sleep aids and aviation safety
Understanding Sleep Aids
Sleeping pills and aids come in various forms, including prescription medications and over-the-counter (OTC) options. Prescription sleep aids, such as Ambien (Zolpidem), Lunesta, Sonata, and Rozerem, are generally more potent and may have more significant side effects. Over-the-counter sleep aids, such as diphenhydramine (found in Benadryl, ZzzQuil, Aleve PM, or Tylenol PM), Doxylamine (found in Unisom sleep tablets and NyQuil), and melatonin, are also popular choices for travellers.
Aviation Safety Considerations
When it comes to aviation safety, the use of sleep aids can be a potential concern. According to the Federal Aviation Administration (FAA), the use of sleep aids may impair mental processes and reaction times, even when an individual feels fully awake. This impairment can pose risks during critical phases of flight, such as takeoff and landing, or in the event of an emergency. Additionally, underlying medical conditions that interfere with sleep, such as insomnia or anxiety, may be a disqualifying factor for aviation duties, regardless of whether sleep aids are used.
Best Practices for Sleep on a Plane
While sleeping pills may be tempting, it's generally recommended to avoid them unless necessary. Here are some best practices to improve your sleep on a plane:
- Standard sleep hygiene practices: Abstain from screens, caffeine, and alcohol, as these can interfere with sleep.
- Comfortable clothing: Dress in loose, comfortable layers to accommodate varying temperatures on the plane.
- Noise cancellation: Use noise-cancelling headphones or earplugs to mitigate engine noise and create a quieter environment.
- Sleep accessories: Consider a well-fitted sleep mask and a pair of thick, warm sleep socks to enhance sleep comfort.
- Natural sleep aids: Melatonin, a natural hormone that influences the body's internal clock, can be effective in helping you adjust to new time zones. However, it's recommended to start taking it a few days before your trip.
- Trial before flight: If you decide to use sleep medication, it's crucial to try it at home first to understand its effects and potential side effects.
- Discuss with your doctor: Consult your healthcare provider before taking any sleep medication to ensure it is safe and appropriate for you.
Snoogle and Pillow: A Comfortable Sleep Solution
You may want to see also
Frequently asked questions
Yes, you can take sleeping tablets on a plane, but it is recommended that you consult a doctor before doing so. Some medications may have side effects such as sleepwalking or restlessness, and it is important to ensure that you do not experience any negative reactions while in transit.
Some recommended over-the-counter sleeping tablets include Benadryl, Aleve PM, Tylenol PM, Unisom Sleep Tablets, and NyQuil. Melatonin is also a popular option, as it is a natural hormone that helps to regulate sleep.
Yes, there are potential risks associated with taking sleeping tablets on a plane. All sleep aids, both prescription and over-the-counter, can cause impairment of mental processes and reaction times, even when the individual feels fully awake. It is important to use these medications cautiously and only under the advice of a medical professional.
Yes, there are several alternatives to taking sleeping tablets on a plane. Some people find that noise-canceling headphones, a sleep mask, and comfortable clothing can help them sleep on a plane. It is also important to practice good sleep hygiene, such as abstaining from screens, caffeine, and alcohol, which can interfere with sleep. Additionally, banking extra sleep before your trip can help you cope with the stresses of traveling.
