Gina Johnson
Sleep is one of the best remedies for jet lag, but it can be challenging to get some shut-eye on a plane. While some travellers opt for prescription sleep aids, such as Ambien, others prefer over-the-counter antihistamines like Benadryl, or natural sleep aids like melatonin. It's important to be cautious when taking sleep aids on a plane, as they can have side effects and interact negatively with the dry air and pressure changes in the cabin. To enhance your comfort and improve your odds of getting some rest, you can wear comfortable clothing, use noise-cancelling headphones, and bring a travel pillow. Staying hydrated is also important, as flying can be dehydrating.
| Characteristics | Values |
|---|---|
| Sleeping pills | Zolpidem (Ambien), Lunesta, Sonata, Rozerem |
| Melatonin, Diphenhydramine, Doxylamine | |
| Alcohol | Wine, beer |
| Natural remedies | Valerian root, CBD, Passion flower, Chamomile, Lemon balm |
| Noise-cancelling headphones | Bose QC 25s |
| Travel pillow | Trtl pillow |
| Dress comfortably | Compression socks, sandals |
| Plan meals | Eat something nice before the flight |
| Stay hydrated | Drink plenty of water |
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What You'll Learn
Sleeping pills
Prescription Sleeping Pills
Prescription sleeping pills are a more heavy-duty option for sleeping on planes. One of the most commonly mentioned prescription sleeping pills is Ambien (also known as Zolpidem). It is a sedative-hypnotic medication that slows down brain activity to make you feel sleepy. While it can be effective, it may lead to side effects such as sleepwalking, amnesia, and grogginess upon waking up. It is recommended to allow for at least six to seven hours of sleep when taking Ambien to ensure the drug metabolizes properly.
Other prescription options include Lunesta and Sonata, which work similarly to Ambien, and Rozerem (ramelteon), which is a melatonin receptor stimulant. Rozerem has a shorter half-life than Ambien, meaning it won't stay in your system for as long, and it may help regulate your sleep-wake cycle to adjust to a new time zone.
Over-the-Counter Sleeping Pills
Over-the-counter (OTC) sleeping pills are also available and can be a good option for helping you sleep on a plane. Melatonin is a popular choice, as it is a natural hormone that triggers sleepiness. It can be taken a few days before your trip to help regulate your sleep schedule and decrease jet lag. It is recommended to take melatonin about four to six hours before your bedtime to prepare your body for sleep.
Diphenhydramine, found in medications like Benadryl, ZzzQuil, Aleve PM, and Tylenol PM, is another OTC option. While it can help you sleep, it may cause grogginess and dehydration when you wake up. Doxylamine, found in Unisom sleep tablets and NyQuil cold medicine, is another antihistamine that can induce sleep.
Additionally, natural options like valerian root, often referred to as "nature's Xanax" or "nature's Valium", can help instill sleepiness and relaxation without the same after-effects of drowsiness that other sleeping pills may have. CBD products, when combined with melatonin, can also help with sleep, especially if anxiety is a factor in your difficulty sleeping on planes.
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Melatonin supplements
Melatonin is a hormone that occurs naturally in the body, and taking a melatonin supplement is a great way to help you sleep on a plane, especially if you're travelling overnight. Melatonin can help reduce jet lag, but only if you use the right type and dose at the right time. It is important to note that melatonin is not a sleeping pill, but rather a supplement that helps improve the quality of sleep.
The optimal dose of melatonin is typically between 1 and 5 mg, with 2 to 5 mg being the most common recommended dose. However, some sources suggest that even lower doses, such as 0.5 mg or 0.25 mg, can be effective in preventing jet lag. It is recommended to start with a lower dose, especially if you are a first-time user, and increase gradually if needed. Melatonin is available in gummy and tablet form, making it convenient for travel.
It is important to take melatonin at the right time to ensure its effectiveness. It is suggested to start taking melatonin a few days before your trip, about four to six hours before your desired bedtime. This will help you fall asleep earlier and adjust your internal clock to the new time zone. When taking melatonin on the plane, it is recommended to take it at least 30 minutes to two hours before you want to sleep.
It is crucial to be cautious when taking melatonin. Melatonin should not be used by children, pregnant or lactating women, individuals with epilepsy or migraines, those taking certain medications such as antidepressants or warfarin, or those with a history of psychiatric disorders. Melatonin may also cause grogginess and affect your ability to perform tasks requiring a high level of alertness, so it is important to avoid driving or operating machinery for at least eight hours after taking it. Always consult with your doctor before taking any supplements, especially if you have a pre-existing medical condition or are taking other medications.
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Noise-cancelling headphones
There are several options for noise-cancelling headphones that are well-suited to plane travel. Apple's AirPods Pro are a popular choice due to their portability, comfort, and effective noise cancellation. The second-generation AirPods Pro offer improved noise cancellation and sound quality compared to the original model. They are also compatible with iPhones, making them a convenient choice for iPhone users.
Another option is the Sony WH-1000XM5 headphones, which offer impressive noise cancellation and sleek design. While they are less portable than the AirPods Pro due to their size, they can be plugged directly into seatback entertainment systems using a separate audio cable.
The Anker Soundcore Life Q30 headphones are another excellent choice for air travellers, offering a balance of quality, comfort, and value. The active noise cancellation effectively reduces cabin noise, and the headphones are comfortable enough to wear for extended periods. The battery life is also impressive, providing up to 46 hours and 35 minutes of listening time with noise cancellation turned on.
For those who prefer over-ear headphones, the Bose Noise Cancelling Headphones 700 are a sleek option that provides best-in-class noise cancellation and sound quality. However, they come with a pouch that weighs nearly one pound, which may be a consideration when packing for travel.
Ultimately, the best noise-cancelling headphones for sleeping on a plane will depend on your personal preferences and sleeping habits. It may be helpful to read reviews and compare different models to find the right pair that suits your needs.
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Comfortable clothing
When choosing what to wear, opt for comfortable shoes. You may want to consider slip-on shoes, which are easy to take on and off during the flight. If you prefer to take your shoes off while sleeping, pack a pair of cosy socks to keep your feet warm.
For added comfort, consider wearing adjustable clothing with elastic waistbands. This will allow you to adjust your clothing if you feel too warm or restricted. Additionally, avoid wearing clothing with tight collars or sleeves, as they may restrict your movement or feel uncomfortable when trying to sleep.
It is also important to consider the length of your clothing. Opt for longer pants or leggings that cover your legs, as the plane cabin can be cold. If you tend to feel cold easily, consider packing a scarf, which can double as a blanket or a pillow.
Lastly, don't forget to bring a change of clothes in your carry-on bag. This will ensure that you have something comfortable to change into if your original outfit becomes uncomfortable or restrictive during the flight.
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Sleep masks
There are several types of sleep masks available on the market, with some of the most popular ones being the Manta sleep mask, the Tempur-Sleep Mask, the Mindfold, and the Alaska Bear eye mask. The Manta sleep mask is a good option for side sleepers as it does not put pressure on the head or eyes, and users can even keep their eyes open while wearing it. The Tempur-Sleep Mask is also a good option for side sleepers, as it has a comfortable weight and does not apply pressure to the head or eyes. The Mindfold is a unique sleep mask with thick foam padding and a cutout for the eyes, ensuring that no light enters, but it may not be the most fashionable choice. The Alaska Bear eye mask is another popular option, with some users buying it multiple times.
There are also sleep masks that attach to your plane seat, which can be convenient as they are compact and serve the dual function of a pillow and an eye mask. However, some users have reported that these masks put too much pressure on their foreheads and faces and restrict movement, so they are better suited for those who sit up straight while sleeping.
Overall, sleep masks can be a great addition to your travel kit, helping you block out light and get some much-needed rest on a plane.
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Frequently asked questions
Some natural ways to help you sleep on a plane include melatonin supplements, CBD products, and drinking lots of water. You could also try adjusting your sleep schedule in the days leading up to your flight.
Over-the-counter medication such as ZzzQuil PURE Zzzs, Benadryl, Aleve PM, Tylenol PM, and Unisom Sleep Tablets can help you sleep on a plane. However, these medications contain antihistamines, which can leave you feeling groggy and dehydrated.
Prescription-only sleep aids such as Ambien (Zolpidem), Lunesta, Sonata, and Rozerem (ramelteon) can help you sleep on a plane. However, these medications can have side effects such as sleepwalking, especially when combined with alcohol.
Besides medication, there are several things you can do to help you sleep on a plane. These include wearing comfortable clothing, exercising the day before, listening to white noise or rain sounds, and using noise-canceling headphones.
Before your flight, avoid caffeine and alcohol, as these can disrupt your sleep. During your flight, avoid screens and bright lights, as these can interfere with your body's natural sleep hormones. Instead, try to relax and close your eyes, even if you can't fall asleep.
