Gina Johnson
Sleeping on a plane can be challenging due to various factors such as aircraft noise, cramped seats, and close quarters. As a result, some people consider taking sleeping pills to help them rest during long-haul flights. While sleeping pills can be effective, it is crucial to weigh the risks and benefits and consult a doctor before taking any medication on a plane. This paragraph will explore the topic of taking sleeping tablets on a plane, including the effectiveness, potential risks, and alternative methods to aid sleep while flying.
| Characteristics | Values |
|---|---|
| Effectiveness | Sleeping tablets can be effective in helping people sleep on planes |
| Safety | Sleeping tablets have been associated with serious injuries and deaths, and can lead to sleepwalking and other dangerous behaviours |
| Side effects | Sleeping tablets can cause grogginess and other after-effects |
| Alternatives | Melatonin, antihistamines, and other over-the-counter medications can aid sleep without the same side effects as prescription sleeping pills |
| Precautions | Sleeping tablets should be tried at home first, and users should be aware of potential interactions with alcohol |
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What You'll Learn
Sleeping pill side effects
Sleeping pills can cause a range of side effects, from constipation to muscle weakness. Some people may experience a hangover effect the day after taking sleep medicine, with drowsiness, muddled thinking, and dizziness or balance problems. These daytime effects can negatively impact your ability to drive, work, or complete daily tasks.
Sleeping pills can also cause digestive problems, including gas, heartburn, and nausea. They can worsen snoring and sleep apnea, and long-term use can lead to rebound insomnia when you try to stop taking them. It is important to note that you should never mix sleep aids with other sedatives or alcohol due to the risk of overdosing.
Some prescription sleep medicines may bring on parasomnia, a disruptive sleep disorder where individuals engage in complex behaviours while asleep. This can include sleepwalking, sleep eating, making phone calls, or even driving without being fully awake. Parasomnia incidents can occur at any time, even after the first dose, and it is challenging to predict who will experience them.
Sleeping pills are particularly risky for older adults, as they tend to stay in their system longer. Confusion, memory issues, and balance problems are more common in this age group, increasing the risk of falls and related injuries. It is recommended that older adults explore non-drug treatments first, as there may be safer alternatives to improve sleep.
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Natural alternatives
While sleeping pills can be a reliable solution for those who have trouble sleeping on planes, they may not be for everyone. It is always best to consult a doctor before taking any medication, and it is advised to try any sleeping medication at home first to understand its effects.
If you are looking for natural alternatives to sleeping pills on a plane, there are a few options to consider:
- Melatonin: This is a natural hormone produced by the body to trigger sleepiness. Taking melatonin supplements can help induce sleep and adjust your body's circadian clock, reducing the effects of jet lag. It is recommended to start taking melatonin a few days before your trip, about four to six hours before your bedtime, gradually adjusting your bedtime to match your destination time zone. According to UK researchers, doses of 0.5 and 5 mg are both effective in preventing jet lag, although larger doses may help you fall asleep faster and sleep better.
- Antihistamines: Diphenhydramine, found in medications like Benadryl, can help induce sleep. However, it may cause grogginess and dehydration upon waking. It is generally safe but should be used sparingly by those who need it for allergy relief, as overuse can lead to a higher tolerance.
- Valerian Root: This herbal supplement provides strong sedation and anxiety-calming effects. It can induce sleepiness and relaxation within about 30 minutes and does not have the same after-effects of drowsiness as some other sleep aids.
- Natural Remedies: If you want to avoid medication altogether, there are natural remedies you can try. For example, noise-canceling headphones may help you relax and block out distractions. Additionally, avoiding alcohol and caffeine before your flight can improve your sleep quality.
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Prescription vs over-the-counter
Sleeping pills are available as over-the-counter (OTC) medications, natural supplements, or by prescription. Prescription sleeping pills are stronger than over-the-counter ones and work in different ways. For example, benzodiazepines stimulate a chemical in the brain called GABA, leading to sedation, muscle relaxation, and reduced anxiety. Z-drugs, such as zolpidem (Ambien) and eszopiclone (Lunesta), slow down brain activity. Prescription sleeping pills can induce deep sleep but also carry a higher risk of dependence and side effects like sleepwalking and severe daytime drowsiness. They are not recommended for long-term use and are typically prescribed for short-term relief only.
Over-the-counter sleeping pills, on the other hand, are easily accessible without a prescription. They often contain antihistamines, which can cause drowsiness as a side effect. Common ingredients in OTC antihistamines include diphenhydramine and doxylamine. While these medications are more convenient to obtain, some people may quickly develop a tolerance, and they can also cause side effects and interact with other medications.
Natural sleep aids are also available as supplements and include ingredients like melatonin, valerian, lavender, chamomile, and magnesium. These options are not likely to be habit-forming and are generally safer, although their effectiveness may vary, and it can be challenging to know the exact contents of the supplement.
It is important to note that sleeping pills, whether prescription or over-the-counter, should be used with caution. Side effects can include constipation, diarrhea, and muscle weakness. Additionally, mixing sleeping pills with alcohol can lead to dangerous oversedation and risky behaviours, such as sleepwalking. It is always recommended to consult a healthcare provider before taking any sleep aid to discuss the risks and benefits and ensure it is suitable for your individual needs.
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Alcohol and medication
If you are considering taking sleeping medication on a plane, it is important to be aware of the risks and benefits. While sleeping pills can be a reliable solution for those who struggle to sleep on planes, it is crucial to consult a medical professional before taking any medication, especially if combined with alcohol.
Alcohol consumption can affect the way medication works in the body. When taking medication, it is generally recommended to avoid drinking alcohol as it can enhance the effects of the medication, leading to oversedation or dangerous behaviour. This is because both alcohol and many medications are central nervous system depressants, meaning they slow down brain activity. Combining the two can have an additive effect, potentially resulting in serious consequences.
For example, sleepwalking, using a stove while under the influence, and sleep-driving have all been reported as side effects of some sleeping pills, and consuming alcohol with these medications can increase the likelihood of such incidents. Additionally, alcohol can disrupt sleep quality, leading to fragmented sleep. Therefore, it is advisable to avoid mixing alcohol with sleeping pills or other medications.
If you are considering taking sleeping pills on a plane, it is highly recommended to consult your doctor beforehand and to try the medication at home first to understand its effects. There are also alternative options to aid sleep, such as melatonin and antihistamines, which are considered safer and can help with jet lag. However, as with any medication, it is important to discuss the risks and benefits with a medical professional before taking them on board.
In terms of travelling with medication, it is generally permitted to bring pill or solid forms of medication in unlimited amounts as long as they are screened. Medication in liquid form is also allowed in carry-on bags but should be in reasonable quantities for the flight and may be subject to additional screening. It is recommended to place medication in your carry-on baggage for easy access, especially if you need immediate access.
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Sleep accessories
While sleeping pills can be effective, they may not be the best option for everyone. If you're looking for alternatives, there are plenty of sleep accessories to help you sleep on a plane. Here are some options to consider:
Pillows
A good travel pillow can make a big difference in your comfort and ability to sleep on a plane. There are a variety of options available, including the traditional U-shaped memory foam pillow, which can be purchased online or at the airport. The Everlasting Comfort Memory Foam Travel Pillow, for example, provides superior comfort and support for your neck and shoulders. If you struggle to keep your neck upright while sleeping, the trtl travel pillow might be a good option. It's like a neck brace, using a plastic insert to keep your neck in alignment, but it also has a soft, fuzzy cover. The BCOZZY pillow is another great choice, providing traditional support with a wrap-around design for chin support. The Dot & Dot Memory Foam Twist pillow is also a unique option, as it can be twisted into different shapes to provide customisable support.
Eye Masks
An eye mask can be crucial for blocking out light and helping you sleep in less-than-ideal conditions. The Ostrichpillow eye mask, for example, is made of soft and plush moulded foam that comfortably fits your facial features. It also has an adjustable elastic strap to accommodate different head sizes.
Earplugs
Planes can be noisy, and earplugs can help block out the ambient noise. ANBOW earplugs, for instance, can help you create a quieter environment to fall asleep more easily.
Footrests
A portable footrest can provide comfort and improve body circulation. There are two main types: a hammock footrest that loops onto the arms of your food tray, and an inflatable footrest that can be adjusted to your preferred height.
Weighted Blankets
Weighted blankets are known to help reduce stress and anxiety, making it easier to sleep. They often come with a small canvas bag for easy travel.
White Noise Apps
If you find certain sounds soothing, you can download free white noise apps to help you relax and sleep.
Scents
If you enjoy the benefits of aromatherapy, consider products like a lavender pillow mist, essential oils, balms, or moisturisers. These can help you relax and unwind before sleep.
Phone/Tablet Holder
If you like to fall asleep while watching a film or TV show, a phone or tablet holder can be handy. TabletHookz, for example, allows you to hang your device from the seat in front, providing hands-free entertainment. However, sleep experts generally advise against screen time before sleep.
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Frequently asked questions
Sleeping tablets can be a good way to get some rest on a plane, but it is important to consult a doctor before taking any medication. It is recommended to try any sleeping medication at home first to understand how it affects you.
There are several natural ways to help you sleep on a plane without medication. These include drinking plenty of water, avoiding caffeine and alcohol, and using sleep accessories such as earplugs, an eye mask, and a blanket.
Some over-the-counter sleeping tablets that can be taken on a plane include Benadryl, Aleve PM, Tylenol PM, and Unisom Sleep Tablets. These tablets often contain antihistamines such as diphenhydramine, which can cause drowsiness.
Some prescription sleeping tablets that can be taken on a plane include Ambien, Lunesta, Sonata, and Rozerem. However, it is important to note that these medications may have stronger side effects and should be used with caution.
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