Getting quality rest on an airplane, especially during a long-haul or red-eye flight, can be a major challenge. The cramped space, engine noise, and disruptive cabin environment make sleeping difficult for many travelers. Fortunately, a variety of pharmacological and non-pharmacological options are available, each with its own benefits and risks. From widely used supplements like melatonin to stronger prescription drugs and simple environmental adjustments, understanding your options is the first step toward a more restful flight.
Over-the-Counter (OTC) Sleep Aids
Many travelers turn to readily available OTC medications to help them sleep, which generally fall into two main categories: sedating antihistamines and hormone supplements.
Sedating Antihistamines
These medications are primarily used for allergy relief but cause drowsiness as a side effect. Active ingredients often include diphenhydramine (found in Benadryl, ZzzQuil) and doxylamine succinate (found in Unisom SleepTabs).
- How They Work: They block the histamine receptors in your brain, leading to a sedating effect that can help you feel sleepy.
- Considerations: While effective for inducing sleep, they can cause significant next-day grogginess, dry mouth, constipation, and dizziness. Tolerance can build quickly, so they are not meant for long-term use. Experts caution against using them for travel, as the lingering effects can worsen the symptoms of jet lag.
Melatonin
Melatonin is a hormone your body produces naturally in response to darkness, helping to regulate your sleep-wake cycle (circadian rhythm).
- How It Works: A supplement can signal to your body that it's time for bed, which is especially useful when crossing time zones. It is not a sedative, but rather a tool to help reset your internal clock.
- Considerations: Research suggests melatonin may be most effective for jet lag on eastward flights crossing five or more time zones. It should be taken at the appropriate time to align with your destination's time zone. Common side effects are mild and may include headaches, nausea, or dizziness. It is wise to test it at home before your trip.
Prescription Medications
For more severe in-flight insomnia or significant jet lag, a doctor may prescribe stronger sleep aids. These are typically reserved for individuals who have not had success with OTC or natural alternatives.
Nonbenzodiazepine Hypnotics (Z-drugs)
This class of medications includes zolpidem (Ambien), eszopiclone (Lunesta), and zaleplon (Sonata).
- How They Work: These are sedative-hypnotic drugs that slow brain activity to help induce and maintain sleep.
- Considerations: They carry risks such as complex sleep-related behaviors (e.g., sleepwalking) and amnesia, especially when combined with alcohol. You must allow sufficient time for the drug to metabolize before landing—typically at least 6 to 8 hours—to avoid significant grogginess. They can have addictive potential and are generally not for occasional use.
Benzodiazepines
While older and often less preferred for travel, benzodiazepines like temazepam (Restoril) may still be prescribed.
- Considerations: They can cause dependency, impair coordination, and have prolonged effects. Some, like Diazepam, are controlled drugs in many countries and can carry legal and safety risks, including increased DVT risk due to unnaturally deep sleep.
Natural and Non-Medication Strategies
For those who prefer to avoid medication, or to supplement its effects, several natural remedies and lifestyle adjustments can make a difference.
- Herbal Remedies: Chamomile tea and valerian root are common herbal options. Chamomile has mild sedative properties, while valerian root is believed to have calming effects. Their efficacy is not as robustly proven as pharmaceutical options, but they may provide some relaxation.
- Magnesium: This mineral is involved in many bodily functions, including promoting relaxation. Some studies suggest it can improve sleep quality, but more research is needed.
- Aromatherapy: A few drops of lavender essential oil on a neck pillow or blanket can have a calming effect, though the evidence is mixed.
Optimizing Your Environment for Sleep
Creating a comfortable, dark, and quiet space is one of the most effective non-drug methods for in-flight sleep.
- Noise-Canceling Headphones or Earplugs: These are essential for blocking out engine noise, chatty passengers, and other auditory disruptions.
- Sleep Mask: Blocking light signals to your body that it's nighttime and helps stimulate melatonin production naturally.
- Comfortable Clothing and Accessories: Wearing loose, layered clothing and packing a quality neck pillow are key for finding a restful position in a cramped economy seat.
Comparing Sleep Aids for Air Travel
| Feature | Melatonin | OTC Antihistamines | Prescription Z-Drugs | Natural Herbs (e.g., Valerian) |
|---|---|---|---|---|
| Mechanism | Hormone that regulates circadian rhythm | Sedating antihistamine | Sedative-hypnotic | Calming/Relaxing (variable evidence) |
| Onset | Slower (1-3 hours) | Faster (30-60 minutes) | Fast (within 30 minutes) | Slower (time varies) |
| Best For | Jet lag, adjusting sleep cycles | Mild, occasional sleeplessness | Severe in-flight insomnia | Mild relaxation |
| Next-Day Effects | Minimal (if timed correctly) | Often causes grogginess | Potential for significant impairment | Generally mild (some report hangover) |
| Safety | Generally safe for short-term use | Use cautiously; avoid for long-term | Potential for serious side effects; requires doctor supervision | Variable efficacy and regulation |
| Test at Home? | Yes | Yes | Yes (mandatory) | Yes |
Safety First: Precautions for In-Flight Medications
Before taking any medication on a plane, it is critical to prioritize your safety and health. The confined, pressurized cabin environment can affect how your body responds to drugs.
- Test New Medications: Always try a new sleep aid at home before taking it on a flight. This helps you understand how it affects you and if there are any unexpected side effects.
- Avoid Alcohol: Combining alcohol with sleep aids, especially prescription sedatives, can amplify side effects like grogginess, confusion, and memory loss. Alcohol itself disrupts sleep quality.
- Time Your Dose: For longer flights, ensure you have a clear window of time for the medication to work and wear off, so you're not groggy upon landing. Wait until you are settled in your seat after takeoff before taking anything.
- Consider Destination Legality: Certain medications, even prescription drugs, may be restricted or illegal in some countries. Always check the regulations of your destination.
- Stay Hydrated: Dehydration can occur more easily on planes and can worsen the side effects of many medications. Drink plenty of water throughout your flight.
Conclusion
Choosing what to take to help you sleep on a plane depends on your personal sleep habits, the duration of your flight, and your health status. For many travelers, starting with non-pharmacological strategies like creating a comfortable sleep environment with accessories like sleep masks and headphones is the safest bet. Melatonin is a popular and relatively safe option for managing jet lag on longer flights. OTC antihistamines and prescription sleep aids offer stronger solutions but come with more significant risks and potential side effects, including next-day grogginess and impairment. No matter your choice, consulting with a healthcare provider and testing any new medication at home before your trip is the best way to ensure a safe and restful flight.
For more detailed information on sleep health and strategies, visit the Mayo Clinic's Guide to Healthy Living.
