Colin Snow
If you're looking to catch some sleep on your next long-haul flight, you may want to consider taking a sleep aid. While some people opt for alcohol, it can lead to disrupted sleep. Over-the-counter medication, such as diphenhydramine (found in Benadryl, ZzzQuil, Aleve PM, or Tylenol PM), Doxylamine (Unisom Sleep Tablets, NyQuil, or Kirkland Signature Sleep Aid), or melatonin (ZzzQuil PURE Zzzs) can help you fall asleep. Prescription medications, such as Ambien, Lunesta, Sonata, and Rozerem, are also available but may have stronger side effects. It's important to remember that all sleep aids can cause impairment, and you should always consult a doctor before taking any medication. Additionally, standard sleep hygiene practices, such as abstaining from screens, caffeine, and alcohol, can also help improve your sleep on a plane.
| Characteristics | Values |
|---|---|
| Prescription medication | Ambien, Lunesta, Sonata, Rozerem (ramelteon) |
| Over-the-counter medication | Diphenhydramine (Benadryl, ZzzQuil, Aleve PM, Tylenol PM), Doxylamine (Unisom, NyQuil), Melatonin |
| Natural remedies | CBD, Passion flower, Chamomile, Lemon balm |
| Side effects | Amnesia, sleepwalking, dry mouth, grogginess, hangover, agitation, aggression, disinhibition, reduced awareness and reaction times |
| Precautions | Avoid combining with alcohol, allow enough time for sleep, take a trial dose, time the dose to wake up before landing, dress comfortably, use earplugs or noise-cancelling headphones, wear sleep mask, stay hydrated |
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What You'll Learn
- Prescription medication: Ambien, Lunesta, Sonata, and Rozerem
- Over-the-counter medication: Diphenhydramine, Doxylamine, and Tylenol PM
- Natural sleep aids: Melatonin and CBD
- Side effects and precautions: Tolerance, addiction, and safety risks
- Non-medication methods: Dressing comfortably, earplugs, and eye masks
Prescription medication: Ambien, Lunesta, Sonata, and Rozerem
If you are considering taking prescription medication to help you sleep on a plane, there are a few options available. However, it is important to remember that these medications should be used with caution and only after consulting a healthcare professional.
Ambien
Ambien (zolpidem) is a powerful prescription-only medication that works as a sedative-hypnotic. It slows down brain activity to induce sleep. While it can be very effective in helping you fall asleep, it may also cause side effects such as retroactive amnesia and sleepwalking, especially when combined with alcohol or when there is not enough time for sleep. It is important to ensure you have at least six to seven hours to sleep if you take Ambien. Additionally, it has been shown to help with jet lag.
Lunesta
Lunesta (eszopiclone) is another prescription medication used to treat insomnia. It is similar to Ambien but has a longer half-life, making it suitable for those who have trouble falling and staying asleep. Lower doses of 1 to 2 mg can aid in falling asleep, while higher doses of up to 3 mg can help with staying asleep. Lunesta also carries a warning from the FDA regarding the risk of next-day impairment and dangerous sleep behaviour.
Sonata
Sonata (zaleplon) is also a prescription-only medication that belongs to the same category of "Z-drugs" as Ambien and Lunesta. It works similarly to the other two drugs but may have different effectiveness and side effects for each individual. It is important to start with the lowest dose and adjust as needed to avoid drowsiness the next day.
Rozerem
Rozerem (ramelteon) is a melatonin receptor stimulant and is not as aggressive as the other Z-drugs. It reaches peak levels quickly and has a short half-life, which means it won't stay in your system for too long. It may not induce sleep as effectively as Ambien, but it can help regulate your sleep-wake cycle and adjust your circadian rhythm to a new time zone. Rozerem also does not carry the same negative side effects as the Z-drugs.
Remember, it is always a good idea to discuss your specific needs and medical history with a healthcare professional before taking any prescription medication. Additionally, ensure that you allow enough time for the medication to metabolize and avoid combining it with alcohol or other medications that cause drowsiness.
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Over-the-counter medication: Diphenhydramine, Doxylamine, and Tylenol PM
If you're looking for over-the-counter medication to help you sleep on a plane, there are a few options available. However, it's important to remember that even over-the-counter medication can have side effects and interactions, so it's always a good idea to consult a healthcare professional before taking any new medication.
Diphenhydramine
Diphenhydramine is an antihistamine that can be found in common sleep and allergy medicines like ZzzQuil, Benadryl, Aleve PM, and Tylenol PM. It is generally safe to use but should not be overused, especially if you need it for allergy relief. Diphenhydramine can cause grogginess and a hangover feeling upon waking, and it may also leave you with a dry mouth.
Doxylamine
Doxylamine is another antihistamine that is found in stronger sleep aids like Unisom sleep tablets and NyQuil cold medicine. NyQuil has the added benefit of being a pain reliever, fever reducer, and cough suppressant, so it can be useful if you're feeling unwell and need rest. Like diphenhydramine, doxylamine can help you sleep but may have side effects, so it's important to use it sparingly if you also need it for allergy relief.
Tylenol PM
Tylenol PM combines 500 mg of acetaminophen and 25 mg of diphenhydramine HCl, offering both pain relief and a sleep aid. This can be a good option if you're dealing with aches and pains in addition to needing help falling asleep. However, as with other diphenhydramine-based medications, it may cause grogginess and other side effects.
While these over-the-counter medications can be helpful in inducing sleep on a plane, they should be used with caution and are generally not recommended for long-term use. It's always a good idea to consult a healthcare professional and carefully read the instructions and warnings on the medication packaging before taking any new medication. Additionally, standard sleep hygiene practices, such as avoiding screens, caffeine, and alcohol, can also improve your chances of getting a good night's rest while travelling.
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Natural sleep aids: Melatonin and CBD
If you're looking for a natural sleep aid to take before a flight, you may want to consider melatonin or CBD products. Melatonin is a natural hormone produced by the pineal gland in the brain and released at night. It is sometimes called the "hormone of darkness". While melatonin is not a sleep hormone, it signals to the brain that it's time to sleep. Typically, we start to release melatonin around 2-3 hours before we go to sleep. Melatonin can be purchased over the counter in pill form, which contains a synthetic version of the hormone in a much higher dose than we naturally produce. It is recommended that you try melatonin at home or in a safe environment before using it for the first time on a plane. It is also important to note that there is no data on how melatonin interacts with other drugs, so it should not be used with antidepressants, sleeping pills, or alcohol.
Melatonin has been shown to be effective in reducing jet lag, but it must be used correctly in terms of type, dose, timing, and light exposure. Doses between 0.5mg and 5mg are effective, with higher doses having a greater hypnotic effect. It is recommended to start with a lower dose of 2 or 3mg. Melatonin should be taken at bedtime after darkness has fallen on the first day of travel and again on the second day of travel and at the destination.
CBD is another natural option that can help with sleep when travelling across time zones. It is available in various forms, including oils, tinctures, gummies, pills, creams, lotions, balms, patches, and vapes. However, it is important to note that vaping is not allowed on planes, so it is best to opt for other forms of CBD when travelling. When flying with CBD products, it is crucial to ensure compliance with the laws and regulations of your destination and any countries or states you are travelling through. Within the US, CBD products with less than 0.3% THC can be brought on a plane, but liquids, creams, and tinctures must be less than 3 ounces.
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Side effects and precautions: Tolerance, addiction, and safety risks
Sleeping pills can cause a range of side effects, from constipation to muscle weakness. Some people may experience a hangover effect the day after taking sleep medicine, feeling drowsy, with muddled thinking, dizziness, and balance problems. These effects can impact your ability to drive or operate machinery, and complete daily tasks.
Older adults are more susceptible to these side effects and may experience falls, broken hips, and car accidents as a result of the confusion and memory problems that can occur. Other common side effects include a dry mouth, digestive problems, and worsened snoring and sleep apnea.
Sleeping pills can also cause parasomnias, which are complex sleep behaviours where a person may sleepwalk, eat, make phone calls, or even drive while asleep. This can be dangerous, and parasomnias are difficult to detect once the medication takes effect.
Tolerance can develop quickly, and when you stop taking the medication, insomnia may return worse than before, known as rebound insomnia. Dependence and addiction can also occur, especially with long-term use or higher doses. Mixing sleeping pills with alcohol or other drugs can be hazardous and lead to overdose, coma, or even death.
It is important to note that you should always speak to a doctor before taking any new medication, including sleeping pills, to ensure they are safe for you. They may recommend a medical exam to determine the cause of your sleep problems and suggest non-drug therapies, such as cognitive behavioural therapy (CBT).
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Non-medication methods: Dressing comfortably, earplugs, and eye masks
While medication can help you sleep on a plane, there are also non-medical methods you can try to improve your sleep. These include dressing comfortably, using earplugs, and wearing an eye mask.
Dressing comfortably is an important part of preparing for sleep on a plane. Loose-fitting clothing made from breathable fabrics will help you feel relaxed and comfortable during your flight. You might also want to bring extra layers, such as a light jacket or a travel blanket, as planes can sometimes be cold.
Earplugs are another useful tool to aid sleep on a plane. They can help to block out background noise and reduce the sound of the engine, which can be distracting and prevent you from falling asleep. Earplugs can also help with ear pressure during takeoff and landing, reducing any discomfort or pain you may feel.
Eye masks are also a popular way to improve sleep quality on a plane. They block out light, helping you to relax and fall asleep more easily. Some eye masks have moulded eye cups, which can be more comfortable and allow you to open your eyes while wearing them.
In addition to these non-medical methods, you can also try other techniques to improve your sleep on a plane. This includes using noise-cancelling headphones, essential oils, or natural sleep aids like melatonin. Creating a comfortable environment and limiting distractions will help you get the best sleep possible during your flight.
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Frequently asked questions
There are several over-the-counter medications that can help you sleep on a plane. These include ZzzQuil, Benadryl, Aleve PM, Tylenol PM, Unisom sleep tablets, NyQuil, and WELMATE Sleep Aid.
All sleep aids, both prescription and over-the-counter, can cause impairment of mental processes and reaction times, even when the individual feels awake. Medications like Benadryl can also leave you feeling groggy and dehydrated when you wake up.
Prescription sleep medications include Ambien, Lunesta, Sonata, and Rozerem. However, these medications have more severe side effects, such as amnesia, sleepwalking, and agitation.
Yes, melatonin is a natural sleep aid that works with your body's internal clock to help you fall asleep. It is available in gummy and tablet form, such as ZzzQuil PURE Zzzs Melatonin. CBD products containing melatonin are also an option.
