Evie Summers
Travelling can interfere with getting quality sleep. This may be due to changes in time zones, sleep environments, and daily routines. To combat this, some people opt for sleeping pills, such as melatonin, prescription medications, or natural supplements. However, it is important to consider factors such as dosage, side effects, and potential interactions before taking any sleep aid. Additionally, it is recommended to consult a healthcare provider and test the medication before taking it on a flight.
| Characteristics | Values |
|---|---|
| Best Sleeping Pills | Ambien/Zolpidem, Lunesta, Sonata, Rozerem/Ramelteon |
| Alternative Solutions | Noise-canceling headphones, window seat, comfortable clothing, healthy snacks |
| Precautions | Avoid alcohol, test the medication at home, only take the prescribed dose, avoid short flights |
| Natural Sleep Aids | Melatonin, ZzzQuil PURE Zzzs, THC, Xanax |
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What You'll Learn
Prescription vs. over-the-counter
When it comes to sleep aids for flying, there are a variety of options available, from natural remedies and over-the-counter choices to prescription medications. The best option for you will depend on various factors, such as the duration of the flight, your medical history, and the severity of your sleep issues.
Prescription Sleeping Pills
Prescription sleeping pills are generally stronger than over-the-counter ones and are regulated by a healthcare provider. They are typically recommended for short-term relief and not meant for long-term use due to the risk of dependence and addiction. Examples of prescription sleep aids include benzodiazepine sedative hypnotics like Ativan (lorazepam) and Restoril (temazepam), and non-benzodiazepine hypnotic sedatives like Ambien (zolpidem) and Lunesta (eszopiclone). These medications work by stimulating chemicals in the brain that lead to sedation, muscle relaxation, and reduced anxiety. However, it's important to note that they can also cause side effects like constipation, muscle weakness, and a "'hangover' effect" the next day, impacting your ability to perform daily tasks.
Over-the-Counter Sleeping Pills
Over-the-counter (OTC) sleep aids are more easily accessible and do not require a prescription. They are often recommended for milder sleep issues or jet lag. Melatonin supplements, for instance, are widely available OTC and can help regulate your sleep-wake cycle. Diphenhydramine, found in Benadryl, is another OTC option that can induce sleep. However, it may cause grogginess and dehydration upon waking. Doxylamine succinate, found in Unisom SleepTabs and other medications, is another effective OTC sleep aid. While these options may be more convenient, it's still important to consult a pharmacist or doctor before taking any sleep medication to ensure it is safe for you and doesn't interact with your current medications.
Natural Remedies and Lifestyle Changes
Before opting for any medication, it's worth exploring natural remedies and lifestyle changes to improve your sleep while travelling. This can include packing sleep accessories like earplugs, eye masks, and blankets, or choosing a window seat to control the amount of light. Staying hydrated, avoiding sugary and salty airline food, and maintaining consistent eating and sleeping times can also help your body adjust to a new time zone.
In summary, while prescription sleeping pills may be necessary for severe insomnia, they should be used cautiously due to potential side effects and the risk of dependence. Over-the-counter options can be effective for milder sleep issues, but it's important to consult a healthcare professional before taking them. Natural remedies and lifestyle changes should also be considered as a first line of defence against sleep disturbances while flying.
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Side effects and risks
While sleeping pills can be a great way to help you sleep on a plane, there are some side effects and risks to be aware of. Firstly, it is recommended to avoid taking sleeping pills on short flights or when you have only a few hours left before landing. This is because most sleeping pills require at least six to seven hours to metabolize, and taking them on a short flight can leave you feeling groggy and disoriented when you arrive at your destination.
Some common side effects of sleeping pills include dry mouth, dehydration, and grogginess upon waking up. More potent sleeping pills, such as Ambien (Zolpidem), can cause more severe side effects such as retroactive amnesia and sleepwalking. This is especially true if combined with alcohol or if not enough time is allowed for sleep. Therefore, it is crucial to follow the recommended dosage and avoid mixing sleeping pills with alcohol.
Additionally, it is important to consider the potential risks of taking sleeping pills while travelling alone. There is a risk of memory impairment when using sedatives under travel stress, which could impact your ability to navigate airports, communicate with flight attendants, and make important decisions during your journey.
Furthermore, sleeping pills may interact with other medications or medical conditions. It is always advisable to consult a healthcare professional before taking any new medication, including sleeping pills. This is especially important if you have a history of medical issues or are currently taking other prescription drugs.
While melatonin is generally considered a safer option for sleep aid, it can also have some negative side effects if used long-term. It is recommended to consult a doctor or healthcare provider to determine the appropriate dosage and duration of use for your specific needs.
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When to take them
The best time to take a sleeping pill depends on the type of pill and the duration of your flight. It is recommended that you consult a doctor and test out a new sleep aid before your flight to understand how your body reacts to it.
For shorter flights, it is advisable to skip sleeping pills altogether and stay awake. However, for long-haul flights, taking a melatonin-based supplement, such as ZzzQuil PURE Zzzs, when you first board the plane can help you fall asleep and wake up feeling refreshed. Melatonin supplements are available in various forms, including gummies, tablets, liquids, and softgels, and they are typically taken 30 minutes to an hour before your desired bedtime.
If you are considering a prescription sleep aid, such as Ambien (Zolpidem), it is recommended to allow for at least six to seven hours of sleep for the drug to metabolize effectively. These stronger medications are more suitable for overnight flights or when you will be waking up in a significantly different time zone.
Additionally, it is important to avoid mixing sleeping pills with alcohol, as it can enhance side effects and impair your sleep quality.
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Natural alternatives
While sleeping pills can be effective, they may not be for everyone. Natural alternatives are available over the counter and are often plant-based, vitamins, or minerals. These include:
Melatonin
Melatonin is a hormone that your body produces naturally when it's getting ready to go to sleep. Taking a melatonin supplement can help you fall asleep by increasing the amount of melatonin in your body, which helps recalibrate your body's circadian rhythm. It is recommended to start taking melatonin a few days before your trip, about four to six hours before your bedtime, so that you're ready to fall asleep 30 minutes to an hour earlier than normal. Melatonin supplements are available in gummy and tablet form, such as ZzzQuil PURE Zzzs. However, it should be noted that melatonin should only be taken for flights longer than six hours, as this is how long it takes to leave your system.
Valerian
Valerian is a natural sleep aid that may be a good choice for individuals experiencing sleep problems during the menopausal transition. It can help reduce menopausal hot flashes and insomnia. However, its sedative effects can cause morning drowsiness, so it is advised not to drive or operate machinery after taking valerian. It should also not be combined with alcohol or sedative medications.
Lifestyle Changes
In addition to supplements, there are several lifestyle changes you can make to improve your sleep while flying:
- Choose a window seat to control the amount of light coming in.
- Bring sleep accessories such as earplugs, an eye mask, and a comfortable pillow.
- Stay hydrated by bringing a water bottle and sipping from it frequently.
- Avoid alcoholic beverages, which can disrupt sleep quality and increase dehydration.
- Consume healthy, filling snacks instead of sugary or salty airplane food to keep your blood sugar stable.
- Start adjusting your meal and sleep times a few days before your trip to match your destination time zone.
- Exercise at the same time as you would in your future time zone.
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Non-pill remedies
If you're looking for non-pill remedies to help you sleep during a flight, there are several options to consider. Firstly, it's important to prepare in advance by adjusting your sleep schedule before your trip. This means consistently eating and sleeping at the same time each day, especially if you're travelling across multiple time zones. For example, if you're heading to a time zone that's ahead of yours, try waking up, going to bed, and eating meals earlier in the days leading up to your flight.
Additionally, what you wear and what you bring on the flight can make a big difference. Wear loose, comfortable clothing, and bring items like a sleep mask, earplugs, noise-cancelling headphones, and a travel pillow to block out light, sound, and provide neck support. It's also a good idea to bring your own healthy snacks, as airplane food tends to be high in sugar and salt, which can negatively impact jet lag.
Some natural sleep aids can also be helpful. Melatonin, for example, is a natural hormone that helps regulate sleep. Taking melatonin supplements before your trip and during your flight can aid in adjusting your body's sleep schedule and improve your sleep quality. Valerian root is another natural option, available in liquid form or as veggie capsules, that can help you relax and fall asleep.
Finally, some simple in-flight activities can enhance your comfort and improve your chances of getting rest. For instance, doing some light exercises like toe lifts or walking around the cabin when possible can increase blood flow and reduce the risk of feeling sore when you disembark.
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Frequently asked questions
There is no single best sleeping pill for flying. The best option for you will depend on your personal circumstances, including any medical conditions you may have and your tolerance for different medications. It is always best to consult a doctor or healthcare provider before taking any new medication, especially when travelling. Some common options for sleeping pills or sleep aids when flying include melatonin, prescription sleeping pills like Ambien (zolpidem) or Sonata, and over-the-counter sleep aids such as Unisom, ZZzQuil, and Sominex.
Melatonin is a hormone that helps to adjust the body clock and can be effective in reducing jet lag. A study published in the British Medical Journal in 1989 found that taking 5mg of melatonin before, during, and after flights helped travellers return to normal sleeping habits in just under three days. However, there is controversy over the long-term use of melatonin due to a lack of studies proving its safety, and it is only available without a prescription in certain countries.
Prescription sleeping pills such as Ambien (zolpidem) and Sonata can be effective in helping you fall asleep and stay asleep during a flight. However, they may have side effects such as sleepwalking, drooling, memory loss, and confusion. These drugs should only be taken with a prescription and should not be mixed with alcohol, as this could lead to addiction.
Over-the-counter sleep aids such as Unisom, ZZzQuil, and Sominex can be easily accessed without a prescription. However, they may have a "hangover effect," leaving you feeling groggy upon awakening. It is important to consider the potential side effects and consult a healthcare professional before taking any new medication.
Natural supplements such as L-theanine, magnesium oxide, and magnesium citrate may help reduce stress and anxiety and improve sleep. These supplements are generally well-tolerated, but it is recommended to introduce them gradually and give them a test run before taking them when flying.
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