Colin Snow
Sleeping on a plane can be challenging due to various distractions and discomforts associated with air travel. Some people turn to sleeping pills to help them get some rest during their flight. While sleeping pills may aid in falling asleep, there are safety concerns and potential side effects to consider. This introduction will explore the topic of sleeping on a plane with the help of pills, examining their effectiveness, risks, and alternative solutions for getting a good night's rest while flying.
| Characteristics | Values |
|---|---|
| Safety | Combining sleeping pills with alcohol can be dangerous and may cause breathing problems. Sleeping pills can also increase the risk of deep-vein thrombosis (DVT). |
| Effectiveness | Sleeping pills may not guarantee a good night's rest, and can leave you feeling groggy and disoriented upon arrival. |
| Alternatives | Melatonin is a natural alternative to sleeping pills, as it is a hormone that the body produces to regulate sleep. Anti-histamines like Benadryl and Advil PM can also help you sleep, but may have side effects like dizziness and dry mouth. |
| Precautions | Consult a doctor before taking any sleep aids, especially if you have existing health conditions or are taking other medications. Do not combine sleep aids with alcohol. |
| Comfort | Choose a window seat to lean against the wall of the plane, and use a neck pillow for extra support. Wear comfortable clothing and use noise-cancelling headphones or earplugs to minimize noise. |
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What You'll Learn
Sleeping pill dangers: alcohol, side effects, and addiction
Sleeping pills can have side effects and should not be used long-term. They are also associated with a risk of dependence and addiction. Mixing sleeping pills with alcohol is dangerous and can increase the risk of side effects and a potentially fatal overdose. This combination can also cause a person to stop breathing.
Sleeping pills are central nervous system depressants that slow brain activity. When taken with alcohol, which is also a depressant, the sedative effects of both substances are enhanced, increasing the risk of adverse reactions and side effects such as drowsiness, impaired motor control, lowered blood pressure, memory problems, slowed heart rate, and slowed or difficulty breathing. Even consuming one alcoholic beverage while taking sleeping pills can be dangerous.
Additionally, sleeping pills can cause parasomnia, a disruptive sleep disorder where individuals engage in dangerous behaviors while appearing mostly awake. Some people may sleepwalk, eat, take medications, talk, or even drive without any recollection of these actions. Certain prescription sleeping pills, such as Ambien and Lunesta, are particularly potent and should not be combined with alcohol due to the enhanced sedative effects.
The use of sleeping pills on airplanes can be risky. It may render individuals unable to manage their health issues or respond to unexpected situations, such as delays or medical emergencies. A famous case reported in the New England Journal of Medicine involved a 36-year-old woman who took a sleeping pill on a plane and subsequently died from a blood clot that formed during her immobilized sleep.
If you are considering taking sleeping pills, especially in combination with alcohol, it is essential to consult a healthcare provider. They can advise on the proper use, potential side effects, and alternatives. Additionally, if you find yourself struggling with addiction to sleeping pills, alcohol, or both, professional help is available through medical detox and rehabilitation programs. These programs can guide you towards a sober and healthier life.
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Natural alternatives: melatonin and antihistamines
While sleeping pills can help you sleep on a plane, they can have adverse side effects. Some natural alternatives to sleeping pills are melatonin and antihistamines.
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 is not a sleep hormone, in day-active animals like humans, melatonin ‘opens the sleep gate’ and tells the brain it’s time to sleep. We usually start to release melatonin about 2-3 hours before we go to sleep. Melatonin can also be purchased in pill form, which contains a synthetic version of the hormone but in a much higher dose than we naturally produce.
Melatonin is a safe and effective way to prevent or reduce jet lag. It is recommended to start taking melatonin a few days before your trip, about four to six hours before your bedtime, so that you’re ready to hit the pillow 30 minutes to an hour earlier than normal. It is also important to note that melatonin should not be used with antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), or with sleeping pills. Alcohol should not be consumed within 8 hours of taking melatonin.
Antihistamines like Benadryl and Advil PM can also make you drowsy and help you sleep. However, they may come with side effects like dizziness, dry mouth, constipation, headaches, and loss of appetite, as well as next-day grogginess.
It is always recommended to consult a doctor before taking any medication or supplement, even if it is over the counter.
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Choosing the right seat: window, bulkhead, or exit row
Choosing the right seat can have a significant impact on your comfort during the flight. If you want to sleep on a plane, the window seat is the most coveted position. The window seat provides a good view, but it also gives you something to lean against, and you can angle your body slightly without disturbing other passengers. Additionally, you can control the light that enters your row by adjusting the window shade.
However, if you are unable to secure a window seat, there are other options to consider. Bulkhead seats are often reserved for families with young children and can be noisy. They may also have armrests that cannot be raised, restricting your ability to stretch out. Exit row seats offer extra legroom, but they usually do not recline, which can be uncomfortable for sleeping.
When selecting a seat, it is also important to consider your sleeping habits and preferences. If you are a stomach sleeper, for example, you may want to consider a pillow like the Skyrest Travel pillow, which allows you to sleep in that position comfortably. Side sleepers might opt for the Travelrest pillow, while back sleepers can try the Travelon First Class Sleeper.
Ultimately, the best seat for sleeping on a plane is one that allows you to get into a comfortable position and minimize disturbances. The window seat often provides these advantages, but it is not the only option. By choosing the right pillow and attire, you can also improve your chances of getting a good night's sleep during your flight.
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Travel pillows: recreating your sleep style
Travel pillows are a great way to recreate your sleep style while on a plane. They provide extra comfort and support for your head and neck, especially if you want to lean or sleep in a sideways position. Here are some tips for choosing and using a travel pillow to get a good night's sleep on a plane:
First, consider the type of travel pillow that best suits your sleeping habits. Basic travel pillows come in a C-shape that wraps around your neck, providing support and comfort. However, there are also innovative designs that can enhance your sleep experience. For example, the Sarisun travel pillow, which went viral on TikTok, is part eye mask and part pillow. It attaches to your headrest, keeping you upright and allowing you to sleep without disturbing your neighbour. Another option is the Cabeau Evolution S3 travel pillow, which has a flat back that sits flush against your seat, adjustable toggles, and a side pocket for accessories.
If you're a side sleeper, the BCozzy pillow can be folded in half to prop up your neck and chin, providing support without feeling suffocating. The Snugl memory foam travel pillow is also a good option, as it's available in three sizes and has adjustable straps to secure it around your neck in various positions. If you want something more compact, the infinity scarf pillow can be wrapped once for less support or twice for more traditional neck support.
When using a travel pillow, it's important to adjust it to your preferred tightness and position. Some pillows have adjustable chin straps or toggles, while others have velcro straps that attach to the plane's headrest, relieving pressure from your neck. Additionally, consider pairing your travel pillow with a sleep mask and earplugs or noise-cancelling headphones to minimise light and noise distractions.
Lastly, travel pillows vary in portability, so choose one that suits your needs. Some pillows, like the Sleeper Hold kit, attach conveniently to your backpack or suitcase. While bulky pillows may be a sign of a rookie traveller, compact and lightweight options, such as the Snugl pillow, can easily fit into your hand luggage without sacrificing comfort and support.
By selecting the right travel pillow and combining it with other sleep accessories, you can recreate your sleep style and improve your chances of getting a good night's rest on a plane.
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Other tips: light meals, earplugs, and eye masks
While sleeping pills may help you sleep on a plane, they are not without their risks. It is important to consider other tips and tricks to help you sleep on a plane without the use of pills.
One often-overlooked factor in being able to sleep on a plane is what you eat. It is advisable to focus on a balanced diet and choose light meals. Although alcohol can initially make you tired, it impairs the quality of sleep and can lead to restless sleep. Caffeine, which is contained in coffee, has a stimulating effect and can disrupt sleep, so it is best to avoid it before bed.
Another way to increase your chances of getting some shut-eye on a plane is to block out noise and light. Earplugs are a great way to reduce noise from other passengers, crying babies, movies, and video games. Noise-cancelling headphones can also help, and you can even bring movies that relax and entertain you. An eye mask or a blackout mask can help block out light, especially if you are not sitting by the window.
It is also important to consider your comfort. Choosing the right seat can make a significant impact on your comfort during the flight. If possible, try to get a window seat, as it will give you something to lean against and allow you to control some of the light that filters into your row. It will also mean people won't have to climb over you to get to the bathroom. If you can, avoid the exit row, bulkhead seats, and the last row of the plane, as these seats often don't recline.
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Frequently asked questions
There are a few natural ways to help you sleep on a plane. This includes wearing comfortable, loose-fitting clothing, using a neck pillow, an eye mask, earplugs, and noise-canceling headphones. You can also try taking melatonin, a natural hormone that helps induce sleep.
Some over-the-counter sleeping pills that can help you sleep on a plane include antihistamines like Benadryl and Advil PM. However, these may come with side effects like dizziness, dry mouth, and constipation. Another option is Rozerem, which is a melatonin receptor stimulant that can help regulate your sleep-wake cycle.
Some prescription sleeping pills that can help you sleep on a plane include Ambien and Dramamine. However, these should be used with caution as they can have side effects such as amnesia and sleepwalking.
To avoid feeling groggy when you arrive at your destination, it's important to time your dose correctly. Take the sleeping pill a few hours before landing so that you have a few waking hours at the end of the flight to recover from any grogginess.
Yes, besides sleeping pills, there are other alternatives that can help you sleep on a plane. This includes getting a good night's sleep before your travel, exercising in the morning, and adjusting your internal clock by shifting your schedule to the destination's time zone before you leave. Staying hydrated during the flight can also help reduce the effects of jet lag.
