Ashwin Lewis
Long-haul flights can be exhausting, and many travellers struggle to sleep on planes. For those travelling from Australia to the US or Europe, this can mean enduring a journey of 20+ hours. So, what do Australians take to sleep on the plane? Some opt for prescription sleeping pills like Ambien (Zolpidem) or Xanax, while others prefer over-the-counter antihistamines like Benadryl or natural supplements like melatonin. Noise-cancelling headphones, eye masks, and comfortable travel pillows can also aid in sleep without the use of medication. While some travellers swear by these remedies, others argue that there's no need for pills to pass the time on a long flight.
| Characteristics | Values |
|---|---|
| Sleeping pills | Zolpidem (Ambien), Lunesta, Sonata, Rozerem |
| Xanax, Ativan, HYDROXYZINE | |
| Natural sleep aids | Melatonin |
| Noise-cancelling headphones | |
| Pillow | |
| Compression socks | |
| Custom moulded earplugs | |
| Power pack | |
| Entertainment on phone/kindle |
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What You'll Learn
Sleeping pills
One option for sleeping pills is melatonin, a hormone that occurs naturally in the body. Taking an additional dose can help induce sleep and adjust your body's circadian rhythm, reducing the effects of jet lag. UK researchers found that melatonin is particularly effective when travelling across five or more time zones. Melatonin has minimal side effects and is easy to obtain over the counter, making it a popular choice for travellers.
Another option is prescription-only medications like Ambien (Zolpidem), Lunesta, Sonata, and Rozerem (ramelteon). These medications are more potent and can be very effective in helping you fall asleep. However, they may also lead to side effects such as sleepwalking, especially when combined with alcohol or when there is insufficient sleep time. Rozerem, while less aggressive than Ambien, is a melatonin receptor stimulant that can help regulate your sleep-wake cycle and adjust to new time zones.
It is important to consult a medical professional before taking any sleeping pills, especially when travelling. Some medications may be restricted or illegal in certain countries, so always check the regulations of your destination. Additionally, it is recommended to try any sleeping pill at home before taking it on a plane to understand its effects on your body.
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Melatonin supplements
Melatonin is a hormone that is naturally produced in the body and is secreted at night while people sleep. It is also available as a dietary supplement to help battle insomnia and other sleeping difficulties. It has been proven to be beneficial against jet lag and can help people adjust their body clocks. It is as effective as prescription sleeping aids but is completely natural and does not interfere with sleep quality.
In Australia, melatonin supplements can be purchased over the counter for adults over 55 who are experiencing short-term sleep disturbances. These supplements are available in low doses of 2mg from local pharmacies after a consultation with the pharmacist.
For those under 55 or requiring higher doses, a prescription is required from a qualified healthcare provider. Melatonin supplements can be purchased online or from pharmacies with a prescription. They are available in various forms, including tablets, under-the-tongue formulas, creams, and gummies.
Some people have reported taking melatonin supplements on planes without any issues, while others have opted to put them in their carry-on luggage. It is a Schedule 4 drug in Australia, which means it is legal to carry without a prescription but illegal to sell or pass on.
It is recommended to start taking melatonin a few days before your trip, about four to six hours before bedtime. This helps prepare your body to fall asleep earlier than usual. Research has shown that melatonin can reduce the time it takes to fall asleep and improve overall sleep quality, making it a popular choice for travellers looking to combat jet lag and adjust their sleep cycles while on the plane.
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Noise-cancelling headphones
When choosing noise-cancelling headphones, it is important to consider whether you want or need ANC (Active Noise Cancellation). If your headphones do not have ANC, the masking noises will be mixed with the loud ambient noise of the plane, which may or may not be a problem for you. With ANC, it is like creating a magical silence and then layering the sound of your choice on top.
There are a few different types of headphones to consider. Firstly, there are in-ear and over-ear models. In the past, in-ear headphones did not offer great noise cancellation, but Apple and other companies have introduced earbuds that feature this. Over-ear headphones can be bulky and less portable, but they often offer superior noise cancellation.
When it comes to specific products, there are a few standout options. The Sony WH-1000XM5s offer excellent noise cancellation and sleek design, although they are expensive and not very portable. The Bose Noise Cancelling Headphones 700 are another sleek over-ear option, but they are quite heavy to carry around. The Apple AirPods Pro are a great choice for iPhone users, offering a mix of sound quality, noise cancellation, and portability. The second-generation model offers improved noise cancellation and sound quality. The Anker Soundcore Life Q30 headphones are another excellent choice, offering quality, comfort, and value. They feature active noise cancellation and a long battery life of up to 46 hours.
Some other options to consider are the SoundOff headphones, which offer a long battery life of up to 12 hours, and the Soundcore A20s, which are loud but do not have ANC. For those who prefer wired earbuds, there are many cheap and comfortable options that can be plugged into your phone.
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Comfort items (pillows, blankets, eye masks)
Comfort items such as pillows, blankets, and eye masks can greatly enhance your comfort and ability to sleep on a plane.
A soft pillow is an essential item to bring on a plane, especially for long-haul flights. While some airlines provide pillows, bringing your own can make a significant difference in your comfort. Choose the softest pillow you own, preferably one that you usually sleep on at home. This will provide familiar comfort and support during your flight.
Blankets are another important comfort item. Planes can sometimes be cold, and having your own blanket allows you to adjust your warmth as needed. A light blanket that can be easily folded or rolled up is ideal, as it won't take up too much space in your carry-on luggage.
Eye masks are also highly recommended, especially if you are trying to sleep during the day or when there is a lot of light in the cabin. Eye masks block out the light, creating a darker environment that promotes melatonin production and helps you fall asleep more easily. They can also be helpful if you are sensitive to light or want to avoid distractions while trying to sleep.
When packing comfort items for your flight, it's important to consider their size and portability. A full-size pillow might be more comfortable but will be bulkier to carry, while a smaller travel pillow can be more convenient and still provide adequate support. Additionally, look for blankets made from lightweight, breathable materials that can provide warmth without adding too much bulk to your luggage.
By bringing your own comfort items, such as a pillow, blanket, and eye mask, you can significantly improve your sleep quality on a plane, making long-haul flights more bearable and ensuring you arrive at your destination well-rested.
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Prescription medications (e.g. Xanax, Ambien)
While noise-cancelling headphones can help you sleep on a plane, some people might need something stronger, like prescription medications. Xanax and Ambien are two such medications that can help with anxiety and sleep problems.
Xanax is a benzodiazepine that can be used to treat anxiety and panic disorders. It is a sedative that can induce a feeling of calmness and relaxation. However, it is important to note that Xanax comes with serious warnings from the Food and Drug Administration (FDA) about potential side effects and the risk of physical dependence and withdrawal. It should only be taken as prescribed by a doctor. Some people have reported taking a small dose of Xanax (0.25mg) for flight anxiety, cutting the pill in half and taking one half after reaching the airport gate, and the other half about 15 minutes later. This helped them feel calm and normal without any grogginess.
Ambien (Zolpidem) is a prescription sleep aid that can help with jet lag and sleep problems. However, it has been associated with sleepwalking, especially when combined with alcohol or when there is not enough time for sleep. It is recommended to have at least six to seven hours of sleep when taking Ambien, so it may not be suitable for short flights. It is also important to note that Ambien is a more aggressive sleep aid compared to other options and may have more side effects.
Both Xanax and Ambien can be effective for their intended purposes, but it is important to consult a doctor before taking any medication, especially if you have underlying anxiety or sleep disorders.
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Frequently asked questions
There are a few options to help you sleep on a plane. Some people take melatonin, a natural hormone that helps induce sleep and adjust your body clock. You can also buy over-the-counter medication such as ZzzQuil PURE Zzzs, which contains melatonin. If you struggle to sleep on planes, you could also try taking a mild sleeping pill such as Ambien or Xanax, but these are prescription-only.
You can take melatonin in gummy or tablet form. It's recommended that you take it after boarding a flight that is longer than six hours, as that's how long it takes to leave your system. It's also a good idea to start taking melatonin a few days before your trip, about four to six hours before your bedtime, so you're ready to sleep earlier than normal.
Sleeping pills can have side effects, and it's important to know how your body reacts to them before taking them on a plane. For example, Ambien can lead to sleepwalking, and Xanax can be habit-forming. It's also recommended that you have at least six or seven hours of expected sleep time if you're taking a sleeping pill.
