Miya Pearson
Sleeping on a plane can be challenging, especially on long-haul flights. While some people opt for sleeping pills, these can have side effects and may not be suitable for shorter flights. Instead, there are several strategies that can help improve your sleep quality while flying. This includes using noise-canceling headphones, eye masks, and travel pillows for comfort. Adjusting your meal timings and staying hydrated can also aid sleep, while avoiding alcohol and caffeine is recommended. Additionally, natural sleep aids such as melatonin and lavender oil can be explored, but it's important to consult a healthcare professional before taking any new supplements or medications.
| Characteristics | Values |
|---|---|
| Sleeping pills | Ambien, Lunesta, Sonata, Rozerem, Zolpidem |
| Melatonin supplements | ZzzQuil Pure Zzzs Melatonin |
| Noise-canceling devices | Headphones, earplugs |
| Comfort | Warm clothing, blankets, fuzzy socks, travel pillow, neck pillow |
| Light-blocking devices | Eye mask |
| Food and drink | Avoid alcohol, caffeine, and salty/sugary foods; stay hydrated |
| Time of consumption | Take melatonin when you first get on the flight |
| Other tips | Avoid screens, walk and stretch, use lavender oil |
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What You'll Learn
Sleeping pills and medication
There are a variety of sleep medications available, ranging from over-the-counter antihistamines to prescription-only sedatives. Diphenhydramine, the same antihistamine found in Benadryl, can help you sleep, but may leave you feeling groggy and dehydrated when you wake up. It is important to note that these types of medications can stay in your system for at least eight hours, so they may not be suitable for shorter flights.
If you are considering a stronger sleep aid, prescription medications such as Ambien, Lunesta, and Sonata (collectively known as Z-drugs) are options. These medications work by slowing down brain activity to make you feel very sleepy. However, they may have side effects such as amnesia and sleepwalking, especially when combined with alcohol. It is recommended to have at least six to seven hours of sleep when taking these medications to allow them to metabolize fully.
Another prescription medication is Rozerem (ramelteon), which is a melatonin receptor stimulant. It reaches peak levels quickly and has a short half-life, so it won't linger in your system for too long. It may not knock you out as effectively as Ambien, but it can help regulate your sleep-wake cycle and adjust your circadian rhythm to the new time zone.
Melatonin supplements are also a popular choice for travellers. Melatonin is a hormone naturally produced by the brain in response to darkness, and it helps prepare the body and brain for sleep. Taking melatonin at the beginning of a flight can help you wake up feeling refreshed and rested. However, it is important to ensure your flight is longer than six hours, as this is how long it takes melatonin to leave your system.
It is always recommended to consult with a healthcare professional before taking any new medication, especially if you have existing health conditions or are taking other medications. Additionally, it is important to be cautious of the potential side effects and addictive nature of sleep medications. A trial dose at home before your flight can help ensure tolerance and reduce the risk of unwanted side effects.
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Melatonin supplements
Melatonin is a hormone that is produced naturally in the body. Melatonin supplements help you fall asleep by increasing the amount of melatonin in your body, which helps recalibrate your body's circadian rhythm, making you sleepy when you want to be. This is particularly useful when travelling across multiple time zones, as it can reduce jet lag.
It is important to note that melatonin supplements should not be used with other medications, including antidepressants, sleeping pills, and alcohol. Additionally, melatonin supplements should not be given to children and should be avoided by pregnant or lactating women, those with epilepsy or migraines, those taking warfarin, and those with a personal or family history of psychiatric disorders. Always consult a doctor or medical professional for advice before taking melatonin supplements. It is recommended that you try melatonin supplements at home or in a safe environment before using them for the first time on a plane.
The optimal dose of melatonin supplements for most people is between 1 and 5 mg, with lower doses recommended for pill form. It is important to start with a lower dose and increase gradually as higher doses can be ineffective and may even be counterproductive. The timing of when to take melatonin supplements is dependent on various factors, including the desired sleep time and the time of the flight. As a general guideline, it is recommended to take the supplement two to three hours before your desired sleep time.
While melatonin supplements can be beneficial for improving sleep and reducing jet lag, they may not work for everyone. Some individuals may experience grogginess or a "hangover" feeling upon waking, especially if they do not get a full night's sleep. It is important to experiment with melatonin supplements before relying on them for a flight to ensure they are well-tolerated and effective for you.
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Dressing comfortably
If you're taking a long flight, you might want to consider wearing compression socks to prevent blood clots.
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Using a neck pillow
Neck pillows are one of the best ways to get a good rest on a flight. There are multiple designs to choose from, including inflatable, memory foam, microbead, and wrap-around pillows. Each type offers different levels of support and comfort, so it's important to choose one that suits your needs. For example, if you're looking for something compact and portable, an inflatable pillow might be a good option. On the other hand, memory foam pillows offer excellent comfort and support, but may not be the most practical in terms of portability and adjustability.
If you decide to use a neck pillow, it's crucial to place it correctly for maximum comfort. One common mistake is to place the pillow behind your head, which can cause your head to fall forward and lead to neck pain. Instead, the pillow should be placed on your shoulder, with your head leaning towards it. This position will provide support for your neck and prevent your head from falling forward.
The TRTL neck pillow is a popular option that provides ergonomic neck support and comes in various colours. It can be easily attached to your luggage and allows you to customise the fit with adjustable velcro straps. However, some users have found it to be too weak or not tall enough for their needs.
To get the most out of your neck pillow, consider taking a quick quiz to find the perfect pillow for your sleep style and comfort preferences. Additionally, if you're using a wrap-around pillow, utilise the adjustable straps or toggles to customise the fit and ensure maximum comfort during your flight.
While neck pillows can be a great way to improve your sleep on a plane, it's important to remember that no night of sleep on a plane will be equivalent to sleeping in your own bed. Planning ahead, managing your stress levels, and accepting that a bad night's sleep now and then is normal can all contribute to a more restful flight.
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Noise-cancelling headphones
When choosing noise-cancelling headphones, it is important to consider factors such as portability, sound experience, comfort, and battery life. Here are some of the best noise-cancelling headphones for travel:
Sony WH-1000XM6
The Sony WH-1000XM6 headphones offer market-leading noise cancellation, a design that folds, and a perfect carry case. They also feature impressive sound quality and great battery life. The active noise cancellation is adaptive and can learn or be told about commonly visited locations to adjust accordingly.
Bose QuietComfort Ultra Headphones
The Bose QuietComfort Ultra Headphones are another excellent option for travellers, with superior active noise cancellation and a great carry case. They also have a folding design, making them convenient for travel.
Apple AirPods Pro
The Apple AirPods Pro are a great choice for iPhone users, offering a good mix of sound, noise cancellation, and portability. The second-generation AirPods Pro feature double the active noise cancellation of the legacy model, improved sound quality, and enhanced comfort.
Bose Noise Cancelling Headphones 700
The Bose Noise Cancelling Headphones 700 are the company's sleekest over-ear headphones, offering best-in-class noise cancellation and sound quality. They can be connected via Bluetooth or by using the provided 3.5-millimetre audio cable to plug into seatback entertainment systems.
Anker Soundcore Life Q30
The Anker Soundcore Life Q30 headphones offer a great balance of quality, comfort, and value. The active noise cancellation significantly reduces low and mid-frequency noise, making them ideal for blocking out cabin noise on planes. They have ample padding around the ears and an impressive battery life of up to 46 hours and 35 minutes with ANC on.
When using noise-cancelling headphones, it is important to opt for closed-back headphones to avoid disturbing your seatmates and ensure a peaceful experience for everyone.
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Frequently asked questions
There are a few natural ways to help you sleep on a plane. You can try melatonin supplements, which work with your body to help you fall asleep. You can also bring an eye mask, earplugs or noise-cancelling headphones, and a travel pillow to help you get comfortable. Dressing in comfortable, loose-fitting layers can also help you sleep on a plane.
Diphenhydramine, the same antihistamine found in Benadryl, will likely help you sleep on a plane. However, it may make you feel groggy when you wake up.
Ambien, Lunesta, and Sonata are prescription sleep aids that can help you sleep on a plane. However, they may have side effects such as amnesia and sleepwalking, especially when combined with alcohol. Rozerem is another prescription medication that may be a more attractive option for travellers as it reaches peak levels quickly and has a very short half-life, which means it won't linger in your system for as long.
