Colin Snow
If you're planning a long-haul flight and want to arrive refreshed, you might be considering a sleep aid to help you rest. While some travellers opt for over-the-counter antihistamines like Benadryl, others prefer natural remedies such as valerian root or melatonin. For those seeking a stronger option, prescription medications like Ambien are available, but these come with a higher risk of side effects such as sleepwalking and amnesia. It's important to consult a doctor before taking any sleep aid, and to test it out at home first to ensure you don't experience negative reactions. Additionally, non-medical strategies such as noise-cancelling headphones, eye masks, and comfortable clothing can also improve your chances of getting some shut-eye on a plane.
| Characteristics | Values |
|---|---|
| Sleeping pills | Zolpidem (Ambien), Diphenhydramine (ZzzQuil), Benadryl, Aleve PM, Tylenol PM, Doxylamine (Kirkland Signature Sleep Aid), Melatonin (Nature's Bounty Melatonin, Klaire Labs Melatonin Lozenge), Trazodone |
| Prescription drugs | Xanax, Valium, CBD |
| Other remedies | Noise-cancelling headphones, eye mask, lavender oil, neck pillow, sleep socks, earplugs, avoiding caffeine and alcohol |
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What You'll Learn
Prescription sleeping pills
If you're taking a short trip or travelling west, it's best to skip sleeping pills altogether and try noise-cancelling headphones or an eye mask and earplugs. However, if you're taking a long-haul flight and will be waking up in a different time zone, prescription sleeping pills can help you get some rest.
- Ambien/Zolpidem: This is a sedative-hypnotic medication that slows down brain activity to make you feel sleepy. It's a powerful option that can cause amnesia and sleepwalking, especially when combined with alcohol. It's important to allow at least six to seven hours of sleep when taking this medication.
- Lunesta and Sonata: These are Z-drugs that work similarly to Ambien.
- Rozerem: This is a melatonin receptor stimulant with a shorter half-life than Ambien, so it won't linger in your system as long.
It's important to note that prescription sleeping pills can cause impairment of mental processes and reaction times, even when you feel awake. Always consult your doctor before taking any medication, and be sure to give it a test run at home before taking it on a flight.
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Over-the-counter sleeping pills
Over-the-counter (OTC) sleeping pills can be a great way to help you sleep on a flight, especially if you're travelling overnight and will be waking up in a different time zone.
OTC sleeping pills are easily available at drugstores and can help you overcome some of the obstacles to sleeping on a flight, such as being surrounded by light and noise, and the discomfort of sleeping upright.
Some popular over-the-counter sleeping pills include:
- Kirkland Signature Sleep Aid: A budget-friendly option that contains doxylamine, which helps you sleep. It is recommended to take it about 30 minutes before you want to sleep.
- Nature's Bounty Melatonin: Melatonin is a hormone that occurs naturally in the body and helps induce sleep and adjust your circadian clock. It is available in softgel form and can help you relax during your flight.
- Klaire Labs Melatonin Lozenge: This melatonin lozenge is a good option if you don't like swallowing pills. It can be dissolved in the mouth or swallowed whole.
- ZzzQuil, Benadryl, Aleve PM, or Tylenol PM: These common sleep or allergy medicines contain diphenhydramine, an antihistamine that has the side effect of sleepiness. While generally safe, it may cause grogginess and dehydration, so it is important to test it out before your flight and ensure it is suitable for your personal use.
It is always recommended to consult a doctor before taking any new medication, including over-the-counter sleeping pills, to ensure they are safe for your personal use and do not interact with any other medications you may be taking.
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Natural sleep aids
Another natural sleep aid is valerian root, which some doctors refer to as "nature's Xanax" or "nature's Valium". Valerian root can induce sleepiness and relaxation within about 30 minutes, without causing drowsiness hours later. CBD is another option for a natural sleep aid, especially if anxiety is a factor in your difficulty sleeping on an airplane. However, it has not been proven to aid sleep. CBD sleep aids are often mixed with melatonin. Hemp-derived CBD oils (with THC levels below 0.3%) are legal to fly with or take across state borders in the US.
Some common sleep or allergy medicines such as ZzzQuil, Benadryl, Aleve PM, or Tylenol PM contain diphenhydramine, an antihistamine that can cause sleepiness. However, these medicines may make hangovers worse.
If you are taking a short flight or travelling westward, it may be best to stay awake during the flight. In the days leading up to your trip, you can gradually adjust your bedtime, wake-up time, and meal times to match the time zone of your destination.
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Non-pill remedies
While sleeping pills can be a solution to help you sleep during a flight, there are other non-pill remedies that can help you get some rest.
Firstly, it is important to prepare for your flight by adjusting your sleep schedule in the days leading up to your trip. This means trying to get extra sleep before your journey and consistently eating and sleeping at the same time each day. If you are flying east, go to bed earlier in the days leading up to your trip, and if you are flying west, try to stay up later.
On the day of your flight, wear loose, comfortable clothing and avoid tight-fitting shoes as feet commonly swell on planes. Bring a sleep mask, earplugs, and noise-cancelling headphones to block out light and noise. You can also use a travel pillow to support your head or a neck pillow to enhance your comfort.
During the flight, avoid airplane food as it is often high in sugar or salt, which can worsen jet lag. Instead, bring your own healthy, filling snacks. It is also important to stay hydrated, so drink plenty of water. If you are on an overnight flight, you can try taking off your shoes and putting on a pair of fuzzy socks, which may help you fall asleep faster.
There are also natural sleep aids that can help you sleep during your flight. Valerian root, also known as "nature's Xanax" or "nature's Valium", can help you feel sleepy and relaxed within about 30 minutes. CBD is another option, especially if anxiety is a factor in your difficulty sleeping on planes. However, it has not been fully proven to aid sleep. Melatonin supplements can also help recalibrate your body's circadian rhythm, making you sleepy when you want to be.
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Sleep hygiene
Before the Flight
Start adjusting your sleep schedule a few days before your trip. Move your bedtime an hour earlier or later each day, depending on whether you're travelling east or west. This will help your body gradually adjust to the new time zone and minimise jet lag.
At the Airport and During Takeoff
If you're embarking on a long-haul flight, consider dressing in comfortable, loose-fitting layers. This will allow you to easily adjust your temperature, especially if you're feeling too hot or too cold on the plane. Don't forget to wear a pair of warm compression socks and bring foldable travel slippers to enhance your comfort and reduce pressure on your feet.
During the Flight
Optimise your sleeping environment by creating a cool, dark, and quiet space. Use noise-cancelling headphones or earplugs to block out engine noise and distracting sounds. A well-fitted sleep mask can also help you block out light and improve your chances of falling and staying asleep. If possible, consider choosing a window seat, as it offers something to lean on when sleeping. Additionally, consider using a neck pillow for complete support and to prevent your head from bobbing.
Avoid caffeine and alcohol, as they can interfere with falling asleep and sustained sleep. Instead, opt for herbal tea to achieve a soothing effect and improve your sleep quality.
After Landing
If you're landing during the daytime at your destination, try to stay awake during the flight and sleep when you arrive. On the other hand, if you're landing at night, do your best to sleep on the plane and stay awake once you reach your destination. This strategy will help you align your sleep schedule with the local time and reduce jet lag.
Remember, it's always a good idea to consult with your doctor before taking any sleep aids or medications, especially if you have unique health considerations.
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Frequently asked questions
Some ways to help you sleep on a flight without medication include:
- Using noise-cancelling headphones
- Wearing an eye mask
- Using a travel pillow
- Drinking plenty of water
- Wearing thick, warm sleep socks
- Using earplugs
- Using lavender oil
- Wearing comfortable, loose-fitting clothing
- Abstaining from caffeine and alcohol
Over-the-counter medications that can help you sleep on a flight include:
- Benadryl
- Unisom Sleep Tablets
- WELMATE Sleep Aid
- Kirkland Signature Sleep Aid
- Nature’s Bounty Melatonin
- ZzzQuil PURE Zzzs
- Tylenol PM
- Aleve PM
Prescription medications that can help you sleep on a flight include:
- Ambien
