How to Sleep on the Plane: A Guide to Sleep Aids

27.07.2023 - 18:51 / smartertravel.com

A world where everyone could sleep on command—or, simply one with more comfortable airplane seats—would be a beautiful one. But until that fantasy becomes reality, some of us will have to rely on sleep aids and accessories to help us catch some Zs.

If getting to sleep on the plane or while traveling is a major problem for you, here are some natural sleep aids to ask your doctor about, plus a few packable accessories that might be the key to getting some shut-eye.

A fitful airplane sleeper, I’ve tried plenty of natural sleep aids—and valerian root is both the best and worst discovery I’ve made. While it does seem to work for me, it smells like stinky cheese and feet—which can be quite the packing dilemma.

There is some scientific evidence that this supplement aids sleep, but medical studies have been inconclusive as to which part of the plant helps with insomnia, and how. It’s used by many people as a natural, non-habit forming sleep aid to relax them into a drowsy state.

While I separate most of my medicines into small travel packs, doing this with valerian capsules would mean making your travel bag and all your other medications stink. But, I’ve found bringing a tightly-closed bottle in my carry-on is worth the benefits. Taking one right before I get on the plane usually means I’ll fall asleep soon after takeoff.

Melatonin is the chemical your body produces when your circadian rhythm tells you it’s time to hit the hay. This means it’s light and generally safe for use as a supplement, though Boston University health and nutrition expert Joan Salge Blake told me it isn’t recommended by most doctors for long-term effectiveness. In my experience, it’s not much help in quickly making you sleepy unless you’ve never used it before. Many people who use it sporadically, however, swear by it.

Most big-name sleep aids contain antihistamines, which treat allergy symptoms, as an active ingredient. For example, the active ingredient in both Zzzquil and Benadryl is diphenhydramine, an antihistamine that can make users drowsy. This makes antihistamines a dual-use medication that’s smart to keep on hand while traveling, but health experts say antihistamines can have negative effects if they’re used long-term. Ask your doctor about using it as a general sleep aid.

Another obstacle in getting to sleep on the plane can be motion sickness, which I’ve personally dealt with my entire life. From childhood I learned the benefits of Dramamine—which has the active ingredient dimenhydrinate—on long car rides and flights. It not only turns off queasiness brought on by turbulence or bumpy rides, it also makes most people