Herbie Murray
Transatlantic flights can be long and exhausting, and it can be challenging to get some sleep on a plane. Some people turn to sleeping pills to help them get through long-haul flights. While sleeping pills can be effective, it is important to consider the potential risks and side effects. It is recommended to consult a doctor and discuss the pros and cons of taking sleeping pills on a flight. Additionally, it is advisable to test out any new sleep aid before the flight to understand how your body reacts to it. This paragraph introduces the topic of taking sleeping pills for transatlantic flights, highlighting the benefits, risks, and considerations to help readers make informed decisions about their travel plans and sleep habits.
| Characteristics | Values |
|---|---|
| Occasions to use sleeping pills | Long-haul flights, transatlantic flights, red-eye flights |
| Benefits | Helps fight jet lag, aids sleep, helps you arrive at your destination refreshed |
| Types | Prescription (e.g. Ambien, Lunesta, Sonata, Rozerem), Over-the-counter (e.g. Tylenol PM, Benadryl, Advil PM, Aleve PM, ZzzQuil, Kirkland Signature Sleep Aid), Natural (e.g. Melatonin, Valerian Root, GABA, 5-HTP) |
| Precautions | Always test a new sleep aid before your flight, consult a doctor, avoid mixing with alcohol, do not overuse |
| Alternatives | Noise-cancelling headphones, sleep mask, ear plugs, travel pillow, essential oils, herbal teas, exercise |
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What You'll Learn
Sleeping pill side effects
Sleeping pills can have various side effects, and it is important to be aware of these before taking them on a flight. One of the most common side effects is drowsiness, which can leave you feeling groggy and disoriented upon waking. This may be problematic if you need to be alert during an emergency or when you arrive at your destination. Additionally, combining sleeping pills with alcohol can dehydrate you and exaggerate certain side effects, such as feeling tipsy at high altitudes.
Some sleeping pills, such as Ambien, are powerful sedative-hypnotics that slow down brain activity to induce sleep. However, they may have more serious side effects, including retroactive amnesia and sleepwalking, which can be dangerous in a confined space like an airplane. It is recommended to avoid combining these types of sleeping pills with alcohol or not allowing enough time for sleep, as it may increase the risk of these side effects.
Other over-the-counter sleeping pills, like Benadryl, Tylenol PM, and Unisom, contain antihistamines that can cause drowsiness. While generally safe, antihistamines may have varying effects on individuals. For some, Benadryl may have the opposite effect and make them feel "wired" instead of sleepy. Additionally, overuse of antihistamines can lead to a higher tolerance, requiring higher doses over time.
Melatonin is a natural hormone that helps regulate sleep and is available in pill form. It is considered a relatively safe and light sleep aid, especially for those new to sleeping pills. However, it may have negative side effects with long-term use, and there is controversy due to a lack of studies proving its safety. Nonetheless, melatonin has been shown to be effective in reducing jet lag, especially when taken close to the target bedtime in the new time zone.
It is always advisable to consult a doctor before taking any sleeping medication, especially on a flight. Testing out new sleep aids before your trip can help you understand how they affect you and anticipate any potential side effects.
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Natural sleep aids
For those who struggle to sleep on a transatlantic flight, natural sleep aids can be a good solution. It is important to note that natural sleep aids may not be as strong as prescription medications, but they can still be effective in helping you get some rest. Here are some natural sleep aids to consider:
Melatonin: This 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. Melatonin supplements come in various forms, such as tablets, gummies, and liquids, making them convenient for travel. It is recommended to take melatonin when you first get on a flight, but only for flights longer than 6 hours, as that is how long it takes to leave your system.
Valerian Root: Valerian root is an herb that has been traditionally used to promote restful sleep. It has calming properties and is a popular choice for those seeking natural sleep solutions, especially in stressful situations like air travel. Valerian root supplements are available in liquid and capsule form, with some options being vegan and gluten-free.
CBD: CBD (cannabidiol) is a natural compound derived from hemp or cannabis plants. CBD oil capsules or liquid capsules can help with sleep by providing a natural approach to wellness. CBD may interact with other medications, so it is important to consult a doctor or healthcare professional before taking it.
Herbal Teas: Drinking herbal teas, such as Sleepytime Tea, can be a simple and natural way to promote sleep. Chamomile tea, in particular, has calming and sleep-inducing properties.
Other Natural Supplements: Some other natural supplements that can aid sleep include lemon balm, passionflower, vitamin B6, L-theanine, and adaptogens like ashwagandha. These substances can help soothe and calm the mind, promote relaxation, and improve overall brain health.
It is always recommended to consult a doctor or healthcare professional before taking any new supplement or sleep aid, especially if you have any medical conditions or are taking other medications. Additionally, testing out a new sleep aid before your flight can help you understand how your body reacts to it.
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Prescription sleep aids
If you're considering taking prescription sleep aids for your transatlantic flight, it's important to consult your doctor first and carefully consider the potential risks and benefits. Prescription sleep aids can be effective in helping you sleep during a long flight, but they should be used with caution.
One commonly mentioned prescription sleep aid is Ambien, also known by its generic name, Zolpidem. It is a sedative-hypnotic medication that slows down brain activity to make you feel sleepy. While it can be effective, it may also cause side effects such as retroactive amnesia and sleepwalking, which could result in awkward encounters or safety hazards on a plane. Therefore, it is crucial to use it cautiously and avoid mixing it with alcohol.
Lunesta and Sonata are two other prescription sleep aids that work similarly to Ambien and are known as Z-drugs. Rozerem (ramelteon) is another prescription option that is less aggressive than Ambien. It is a melatonin receptor stimulant with a shorter half-life, which means it won't stay in your system for as long.
When considering prescription sleep aids, it is recommended to test them out before your flight to understand how they affect you. Additionally, these medications should not be mixed with alcohol, as it can lead to dangerous oversedation or behaviour.
While prescription sleep aids can help you sleep on a transatlantic flight, it's important to weigh the benefits against the potential side effects and risks. Always consult your doctor and follow their advice on the appropriate medication and dosage for your specific needs.
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Sleep aid safety
If you're considering taking a sleeping pill for a transatlantic flight, there are several safety precautions to keep in mind. Firstly, it's important to consult your doctor or a medical professional before taking any sleep aid, especially if you have unique health conditions or a specific medical history. They can advise you on the most suitable options and potential side effects.
It is recommended to always test out a new sleep aid before your flight to understand how your body reacts to it. This is crucial as some sleep aids may cause unexpected side effects, such as sleepwalking or retroactive amnesia, as seen with certain prescription medications like Ambien (Zolpidem). To avoid unpleasant experiences, it's wise to follow the instructions provided by the manufacturer and give your body enough time to metabolize the medication, typically around six to eight hours.
Over-the-counter sleep aids, such as diphenhydramine (found in ZzzQuil, Benadryl, Aleve PM, or Tylenol PM), are generally considered safe and can help induce sleepiness. However, overuse of these medications can lead to a higher tolerance, requiring higher doses over time. Natural sleep aids, such as melatonin supplements, are also an option, as they help recalibrate your body's circadian rhythm with minimal side effects. Additionally, non-pill options like Dream Water, which combines GABA, melatonin, and 5-HTP, can promote relaxation and improve sleep quality.
It is important to note that combining sleep aids with alcohol should be avoided, as it can enhance the risk of side effects and disrupted sleep. Additionally, consider the timing and purpose of your flight. If you need to be alert immediately after landing, you may opt for caffeine or morning exercise instead of a sleep aid.
Lastly, simple measures like wearing loose clothing, using eye masks, earplugs, travel pillows, and noise-canceling headphones can enhance your comfort and improve your sleep quality during the flight, reducing the need for sleep aids.
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Sleep aid alternatives
While sleeping pills can be a reliable solution for those who struggle with sleep on planes, they may not be for everyone. Here are some alternative sleep aids to consider for your transatlantic flight:
Natural Sleep Supplements
Natural sleep aids are over-the-counter supplements that can help you fall asleep faster and improve sleep quality. They are often plant-based or contain vitamins and minerals already present in our diets. Melatonin, for example, is a popular choice as it is a hormone that naturally occurs in the body and helps induce sleep and adjust your internal clock. It is particularly useful when travelling across multiple time zones as it can reduce jet lag. However, it is important to note that melatonin supplements may not be suitable for long-term use and should be used thoughtfully.
Herbal Supplements
Herbal supplements, such as valerian root, lavender essential oil, and chamomile tea, can also promote relaxation and improve sleep. Valerian root, for instance, can be found in the form of pills, teas, or liquid formulas and has been shown to help people fall asleep faster and improve sleep quality. Lavender essential oil can be added to products like lotions, bath salts, and sheet sprays, providing a relaxing aroma that can help you unwind before sleep.
Anti-Histamines
Antihistamines that contain the active ingredient diphenhydramine, such as Benadryl, ZzzQuil, or Tylenol PM, are commonly used as sleep aids. They work by blocking the body's histamine reaction, including alertness, which can make you feel sleepy. However, it is important to use these medications with caution and start with the lowest possible dose to gauge your reaction.
Cannabis-Based Products
With the growing legalisation of cannabis, there has been an interest in the sleep-promoting properties of the plant and its compounds, known as cannabinoids. Marijuana users often report having an easier time falling asleep. Natural sleep aids containing cannabinoids like delta-tetra-hydrocannabinol (THC) and cannabidiol (CBD) may be an option for those seeking cannabis-based sleep aids.
Other Tips
In addition to sleep aids, there are other strategies to improve your sleep on a transatlantic flight. These include:
- Choosing a nonstop, overnight flight that aligns with your sleep cycle, especially when flying west-to-east.
- Selecting a window seat away from serving areas and bathrooms for a quieter and more comfortable experience.
- Using noise-cancelling headphones, earplugs, eye masks, and travel pillows to block out light and noise distractions.
- Staying hydrated by drinking plenty of water, as flying can be dehydrating.
- Avoiding alcohol, as it can lead to disrupted sleep and dehydration.
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Frequently asked questions
Melatonin is a hormone that occurs naturally in the body. 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, making you sleepy. Melatonin has minimal side effects and can be taken in softgel form or as a quick-release lozenge.
Diphenhydramine is an antihistamine that is a common ingredient in over-the-counter sleep aids such as ZzzQuil, Benadryl, Aleve PM, or Tylenol PM. Doxylamine medicines such as Kirkland Signature Sleep Aid are also available over the counter.
Ambien is a powerful prescription-only sleep aid that works as a sedative-hypnotic medication that slows your brain activity to make you feel very sleepy. Other prescription-only sleep aids that work similarly to Ambien include Lunesta and Sonata (collectively known as Z-drugs) and Rozerem (brand name for ramelteon).
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