Best Sleeping Pills For Air Travel

Flying can be uncomfortable and stressful, and it can be difficult to get quality sleep on a plane. Sleeping pills can help you sleep on a flight, but they are not suitable for all types of travel. For example, you should avoid taking sleeping pills on short flights or when you have only a few hours left before landing. You should also avoid taking sleeping pills for the first time while on a flight. It is recommended that you discuss it with your doctor and try it at home first. Some popular sleeping pills for flights include Ambien, Lunesta, Sonata, and Rozerem. Melatonin and natural supplements such as L-theanine and magnesium are also options for helping you sleep on a flight.

Prescription vs. over-the-counter

When it comes to sleeping pills for flying, there are two main categories: prescription medications and over-the-counter (OTC) options. Both have their own advantages and considerations, and it's important to consult a healthcare professional before making a decision.

Prescription sleeping pills are typically stronger than OTC alternatives. They are regulated by a healthcare provider and may be recommended for short-term relief or specific sleep disorders. Examples include benzodiazepines, such as Ativan (lorazepam) or Restoril (temazepam), and non-benzodiazepine hypnotic sedatives like Ambien (zolpidem) or Lunesta (eszopiclone). Prescription pills can have more potent side effects, including constipation, muscle weakness, and a hangover effect with lingering sleepiness and dizziness. Due to these side effects, it's generally not recommended to take prescription sleeping pills long-term, as there is a risk of dependence and addiction.

On the other hand, over-the-counter sleeping pills are more easily accessible and may be a good option for milder sleep issues or jet lag. Melatonin supplements, for instance, can help regulate your sleep-wake cycle and are widely available OTC. Diphenhydramine (found in Benadryl) and doxylamine succinate (found in certain nighttime medications) are also common OTC sleep aids. However, it's important to consult a pharmacist or doctor before taking OTC sleep aids, as they can still cause side effects such as grogginess and dehydration.

When deciding between prescription and OTC sleeping pills for flying, it's crucial to consider the duration of the flight. For shorter flights, it may not be advisable to take sleeping pills at all, as you might feel groggy upon arrival. Prescription pills, in particular, should be reserved for longer flights where you have at least six to seven hours to sleep and metabolize the medication. Additionally, it's recommended to test any sleep medication at home before taking it on a flight to understand how your body reacts.

In summary, prescription sleeping pills tend to be stronger and more targeted solutions for sleep disorders, while OTC options offer milder relief for occasional sleep issues or jet lag. It's important to weigh the potential benefits against the side effects and always consult a healthcare professional before taking any medication.

Side effects

Sleeping pills can have several side effects, and it is important to be aware of these before taking them on a flight. Firstly, it is recommended that you have at least six or seven hours to sleep when taking sleeping pills, so they should be avoided on short flights or when you have only a few hours before landing. Sleeping pills can cause grogginess and a hangover feeling upon waking up, which may not be desirable if you need to navigate an unfamiliar airport or go through customs. This is a common side effect of diphenhydramine, the antihistamine found in Benadryl, as well as melatonin, which can also cause dry mouth and dehydration.

Some sleeping pills, such as Ambien, can cause more severe side effects like retroactive amnesia and sleepwalking, especially when combined with alcohol. This can lead to awkward situations or conversations that you may not remember upon waking up. It is crucial to discuss the use of sleeping pills with a doctor and try them at home first to understand how your body reacts. Over-the-counter sleep aids, including sedating antihistamines, can also present similar problems and stay in your system for at least eight hours.

Additionally, it is important to consider the duration of the flight when deciding whether to take sleeping pills. A short flight may not provide enough time for the full effects of the medication to wear off, leaving you feeling woozy, irritated, and confused upon arrival. In such cases, natural sleep aids like valerian root, CBD products, or motion sickness pills may be preferred as they often have fewer side effects and do not leave you feeling groggy.

While sleeping pills can help with jet lag, it is worth noting that they can interfere with your body's natural sleep-wake cycle or circadian rhythm. This may impact your sleep patterns before and after the flight, and it is recommended to start adjusting your sleep schedule a few days before your trip. Overall, it is essential to weigh the benefits of taking sleeping pills against the potential side effects and explore alternative options, such as earplugs, eye masks, comfortable clothing, and natural sleep aids, to enhance your comfort and improve your sleep quality during the flight.

Dosage

The dosage of sleeping pills for flying depends on the type of medication and individual factors such as health conditions and medical history. It is always recommended to consult a doctor or healthcare provider before taking any sleep medication, especially when considering prescription drugs or when trying a new medication.

Prescription Sleeping Pills:

Zolpidem, commonly known by its brand name Ambien, is a potent prescription-only sleep medication. It is a sedative-hypnotic drug that slows down brain activity to induce sleep. While it can be effective in fighting jet lag, it may cause side effects such as amnesia and sleepwalking, especially when combined with alcohol or insufficient sleep time. To avoid these side effects, it is crucial to allow enough time for sleep, typically at least six to seven hours.

Lunesta and Sonata are two other prescription-only sleep aids that work similarly to Ambien and are known as Z-drugs. Rozerem (ramelteon) is another prescription option that acts as a melatonin receptor stimulant. Unlike the Z-drugs, it has a shorter half-life, reaching peak levels quickly and leaving the system faster, which may be preferable for travellers.

Over-the-Counter and Natural Sleep Aids:

Over-the-counter and natural sleep aids, such as diphenhydramine (found in medicines like Benadryl, ZzzQuil, Aleve PM, or Tylenol PM), can also help induce sleep. However, they may cause grogginess and dehydration upon waking. It is generally recommended to start taking these a few days before your trip, about four to six hours before bedtime, to adjust your body clock and reduce jet lag.

Other over-the-counter options include generic brands like Kirkland Signature Sleep Aid (doxylamine) and Nature's Bounty Melatonin softgels. Melatonin is a natural hormone that helps regulate sleep, and it can be found in various forms, including softgels, lozenges, and liquids. Valerian root, often referred to as "nature's Xanax" or "nature's Valium", is another natural sleep aid that can induce sleepiness and relaxation within about 30 minutes without the same degree of drowsiness associated with other sleeping pills.

CBD (cannabidiol) products, when combined with melatonin, can also promote relaxation and sleep. Hemp-derived CBD oils with low THC levels are legal for air travel in the US and may be a good option for those seeking a natural sleep aid.

Important Considerations:

It is crucial to consider the duration of your flight when deciding whether to take sleeping pills. Sleeping pills are generally not recommended for short flights or when you have less than six to seven hours of sleep time available. They are more suitable for longer, overnight flights that cross multiple time zones or red-eye flights. Additionally, it is advised to test any new sleep medication at home before taking it on a flight to understand how your body reacts. Combining sleep medication with alcohol should be avoided, and it is always important to follow the prescribed dosage and consult a healthcare provider if adjustments are needed.

Timing

Secondly, the timing of your flight and the duration of the trip are key considerations. Sleeping pills are generally not recommended for short flights or when you have only a few hours before landing. This is because most sleeping pills require at least six to seven hours to metabolise, and you do not want to feel groggy when you arrive at your destination. Therefore, it is advised to reserve sleeping pills for long-haul flights, red-eye flights, or when crossing multiple time zones.

Additionally, the timing of when you take the sleeping pill during the flight is important. It is recommended to take the medication after you have boarded the plane and at least six to seven hours before you want to wake up. This will ensure that you give the drug enough time to metabolise and reduce the risk of feeling groggy upon arrival.

Furthermore, if you are considering taking melatonin as a sleep aid, it is suggested to start taking it a few days before your trip. Taking melatonin four to six hours before your bedtime can help adjust your circadian rhythm and decrease the effects of jet lag. This will help you function better at your destination.

Lastly, the timing of your meals and sleep before your flight can also impact the effectiveness of sleeping pills. It is recommended to eat a couple of hours before your flight to give your body time to digest before trying to sleep. Getting a good night's sleep before your trip can also help enhance the quality of sleep on the plane.

Alternatives

Sleeping pills are not the only way to deal with sleep issues when flying. Whether you are travelling by plane, car, or train, there are several things you can do to improve the quality of your sleep.

Firstly, if you are flying, book a window seat. This gives you control over the shade and how much light comes in. If it is darker, it may help you sleep.

You should also pack sleep accessories, such as earplugs, an eye mask, and a blanket, which may help you catch some sleep.

It is also a good idea to wear comfortable clothing, including something warm in case the plane is chilly.

You should also eat a couple of hours before the flight so you have time to digest before trying to sleep.

If you are trying to adjust to a new time zone, try to get some sunlight as soon as you arrive to help your body shift its circadian rhythm.

If you are flying east, it is best to avoid napping during the day, as this may make getting to sleep at night more difficult. When flying west, it is much easier for the body to adjust, as it is like staying up a little bit later, which makes it easier to fall asleep even if you took a short nap during the day.

You can also take melatonin, a naturally occurring hormone that helps us fall asleep, as a supplement. However, it is recommended to take no more than 3-5 mg.

Frequently asked questions