Gina Johnson
Transatlantic flights can be gruelling, and getting some sleep can be difficult, especially when you're cramped in with strangers, uncomfortable, and surrounded by noise. Sleeping pills can help you overcome some of these obstacles, but there are several factors to consider. Firstly, you should always test out a new sleep aid before your flight, so you know how your body will react. Secondly, it's important to consider the length of the flight versus the duration of the medication's action. Longer-acting medications should be avoided for short flights, and vice versa. Additionally, it's recommended to have at least six or seven hours of sleep for the drug to metabolize properly. Lastly, it's crucial to consult with your doctor before taking any sleeping medication or supplement, as there are potential risks and side effects, such as sleepwalking or dangerous behaviour when combined with alcohol.
| Characteristics | Values |
|---|---|
| Should you take a sleeping pill before a transatlantic flight? | Sleeping pills can be beneficial for long-haul flights, but it is important to consider the risks and side effects. |
| Types of sleeping pills | Over-the-counter (OTC) options include antihistamines like Benadryl, Tylenol PM, Advil PM, and ZzzQuil. Prescription medications like Ambien (Zolpidem), Lunesta, Sonata, and Rozerem are also available but may have stronger side effects. |
| Benefits of sleeping pills | Sleeping pills can help induce sleep and adjust your circadian rhythm, reducing jet lag. They can be especially useful for overnight flights or when traveling to a vastly different time zone. |
| Risks and side effects | Sleeping pills may cause grogginess, sleepwalking, amnesia, or dangerous behavior, especially when mixed with alcohol. It is important to test them before your flight and consult a doctor to understand the risks and appropriate dosage. |
| Alternatives | Natural remedies like melatonin supplements, valerian root, or anti-anxiety medications like Xanax, Ativan, or Valium can help induce sleep without the same risks as prescription sleeping pills. |
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What You'll Learn
Natural sleep aids vs. prescription sleeping pills
Natural sleep aids and prescription sleeping pills both have their advantages and disadvantages. Natural sleep aids, such as melatonin and valerian, are easily accessible over-the-counter supplements that can help you fall asleep faster and improve your sleep quality. These supplements are often preferred as they tend to have fewer side effects than prescription medications and are less likely to lead to addiction or dependence. Additionally, natural sleep aids containing cannabinoids, such as THC and CBD, have been found to help people fall asleep, stay asleep, and improve overall sleep quality. However, it is important to note that natural sleep aids are not strictly regulated, and some, like valerian, can interfere with other medications.
On the other hand, prescription sleeping pills are recommended by healthcare providers for short-term relief from insomnia or extreme sleep difficulties. These medications work by targeting receptors in the brain to slow down the nervous system and induce or maintain sleep. While they can be effective, prescription sleeping pills come with a risk of dependence and addiction, and they should not be used long-term. Common side effects of prescription sleeping pills include constipation, diarrhea, muscle weakness, digestive problems, and rebound insomnia. It is crucial to consult a healthcare provider before taking prescription sleeping pills and to be aware of potential drug interactions and safety guidelines.
When deciding between natural sleep aids and prescription sleeping pills, it is essential to consider your specific needs and circumstances. Natural sleep aids may be a good option for those who prefer a more natural approach, want to avoid potential side effects and addiction risks associated with prescription medications, and are looking for short-term relief from occasional sleeplessness. On the other hand, prescription sleeping pills may be recommended for those with severe insomnia or sleep difficulties who have consulted a healthcare provider and understand the potential risks and side effects.
Additionally, it is worth noting that both natural sleep aids and prescription sleeping pills are most effective when used sparingly and for short-term situations, such as travelling across time zones or recovering from a medical procedure. Developing good sleep habits and practising cognitive behavioural therapy techniques can also help improve sleep quality without relying heavily on medications. Consulting a healthcare professional before starting any new supplement or medication is always advisable to ensure safety and effectiveness.
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The best over-the-counter sleeping pills
If you're considering taking a sleeping pill before a transatlantic flight, it's important to weigh the benefits against the potential side effects. While sleeping pills can help you get some rest on a long flight, they may also cause grogginess, dry mouth, and even amnesia upon waking.
- Kirkland Signature Sleep Aid: A popular generic brand that is easy on the wallet. This doxylamine-based medication should be taken about 30 minutes before you want to sleep for optimal results.
- Nature's Bounty Melatonin: This softgel melatonin supplement helps your body and mind relax during long-haul flights. Melatonin is a natural hormone that aids in sleep induction and adjusting your body's circadian rhythm, which can reduce jet lag. It has minimal side effects and is available in various forms, including softgels, lozenges, and liquids.
- Diphenhydramine: Found in common sleep and allergy medicines like ZzzQuil, Benadryl, Aleve PM, and Tylenol PM. Diphenhydramine is an antihistamine that induces sleepiness. While generally safe, it may cause grogginess upon waking and should not be overused, especially if you need it for allergy relief.
- Dream Water: A liquid shot that combines GABA for relaxation, melatonin for sleep cycle regulation, and 5-HTP for improved sleep quality.
- Valerian Root Supplement: This organic liquid phyto-cap supplement contains valerian root, which promotes relaxation and sleep. It can be added to water or juice an hour before your desired sleep time.
Remember, it is always advisable to consult your doctor or a medical professional before taking any new medication, including over-the-counter sleeping pills. Additionally, it is recommended to test out any sleep aid before your flight to understand how your body reacts to it.
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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, feeling drowsy, confused, and dizzy. This 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 in some cases, lead to rebound insomnia when discontinued. Sleeping pills should be avoided by those with certain lung problems, such as asthma, as they can interfere with normal breathing.
Prescription sleep medications, such as Ambien, Halcion, Lunesta, Rozerem, and Sonata, may cause burning or tingling sensations in the hands, arms, feet, or legs. They can also lead to parasomnias, complex sleep behaviors where individuals may sleepwalk, eat, make phone calls, or drive while not fully awake.
It is important to note that older adults are more susceptible to health problems caused by sleep medications. The effects of the pills tend to linger longer, and the resulting drowsiness, confusion, and memory problems can lead to falls and accidents.
Before taking any sleeping pills, it is recommended to consult a doctor, especially if you have underlying health conditions. Testing a new sleep aid before your flight is also advisable, to understand how your body reacts to it.
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How to avoid jet lag
If you're wondering how to avoid jet lag, there are a few strategies you can try. Firstly, careful planning can help reduce its effects. This includes ensuring you have adequate sleep before your trip and adjusting your sleep patterns a few days ahead to match the time zone at your destination. For example, if you're flying westward, try to go to sleep later than usual for two to three days before your trip. This will make it easier for your body to adapt to the new time zone.
During your flight, it's important to maximise your comfort. Wear loose, comfortable clothing, use a neck pillow, earplugs, and an eye mask to help you sleep. Try to nap whenever you feel sleepy, and if possible, walk around the cabin to stretch your legs. Avoid alcohol and caffeine, as these can disrupt your sleep and prolong jet lag. Instead, drink plenty of water and eat small, light meals to avoid stomach problems.
To aid with sleep, some people opt for over-the-counter sleep aids or natural remedies. Melatonin, for example, is a popular choice as it helps to reset your body's sleep cycle and can be taken as a softgel, lozenge, or liquid. However, it's important to consult your doctor before taking any new sleep aids or medications, as side effects may occur.
Upon arrival at your destination, continue to prioritise rest and stick to the sleep and waking routines of your new time zone. Stay awake until a reasonable bedtime, and if you wake up early, get out and enjoy the fresh air and daylight to help your body adjust. Refuse the urge to sleep during the day, as this will only prolong your jet lag.
Remember, there is no quick cure for jet lag, but by following these strategies, you can minimise its impact and enjoy your trip from the moment you arrive.
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Sleeping pill alternatives
While sleeping pills can be a reliable solution for those who struggle to sleep on planes, there are other alternatives to consider. It is important to note that you should always test out a new sleep aid before your flight to understand how your body reacts to it. Additionally, it is recommended to consult a doctor before taking any sleep aid to ensure it is suitable for your unique health conditions and medical history.
Melatonin: This is a natural hormone that helps induce sleep and adjust your body's circadian clock. It can be taken a few days before your trip, about four to six hours before your bedtime, to gradually shift your sleep schedule closer to your destination time. Research has shown that melatonin can effectively reduce jet lag, especially when travelling across five or more time zones. It is available in various forms, including softgels, lozenges, and liquid formulas for improved absorption and prolonged retention.
Diphenhydramine: This is an antihistamine commonly found in sleep or allergy medicines like ZzzQuil, Benadryl, Aleve PM, or Tylenol PM. While it can help with sleepiness, it should be used cautiously, especially if you also need it for allergy relief. Overuse can lead to a higher tolerance, requiring higher doses over time.
Doxylamine: This is an active ingredient in sleep aids like Unisom and Kirkland Signature Sleep Aid. It is recommended to take it about 30 minutes before you want to sleep for optimal results.
Valerian Root: This is a natural supplement derived from the valerian plant. It has calming and relaxing properties and is available in liquid or capsule form. It can be added to water or juice about an hour before your desired sleep time.
Anti-Anxiety Medications: Medications like Valium, Xanax, or Ativan can help relax you and make it easier to fall asleep. These options may be preferable if you want to remain alert in case of any inflight emergencies. However, it is important to note that these medications may have longer-lasting effects, and you may still be under their influence when you arrive at your destination.
These alternatives can help you get a good night's rest on your transatlantic flight without necessarily resorting to sleeping pills. Remember to consult a healthcare professional before taking any new sleep aid to ensure it is safe and suitable for you.
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Frequently asked questions
It is recommended to consult a doctor before taking any sleeping medication. While some people swear by taking sleeping pills before a transatlantic flight, there are natural alternatives to consider, such as melatonin, antihistamines, or anti-motion sickness medication.
Sleeping pills can help you overcome obstacles to sleep on a flight, such as being crammed in with strangers, uncomfortable seats, and surrounding noise and light. Sleeping pills can also help fight off jet lag.
The FDA has warned about the dangers of sleeping pills, revealing that serious injuries and deaths can result from behaviours such as sleepwalking, using a stove while under the influence, and sleep-driving. Additionally, sleeping pills should never be mixed with alcohol, as this can lead to oversedation or dangerous behaviour.
Some alternatives to sleeping pills include noise-cancelling headphones, a neck pillow, an eye mask, earplugs, and natural sleep aids such as melatonin or antihistamines. It is also recommended to get a good night's sleep before your flight and to exercise in the morning.
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