From the Guidelines
To improve sleep on planes, consider using a combination of physical aids, sleep-promoting strategies, and medication options, such as melatonin (1-5mg taken 30 minutes before desired sleep time), while limiting alcohol and caffeine consumption, as recommended by recent studies 1, 2. When preparing for a flight, it's essential to prioritize sleep quality to minimize the effects of jet lag and travel fatigue.
- Bring a supportive neck pillow, eye mask, and noise-canceling headphones or earplugs to create a more comfortable sleep environment.
- Dress in loose, comfortable layers to adjust to cabin temperature changes.
- For medication options, melatonin (1-5mg taken 30 minutes before desired sleep time) can help regulate your sleep cycle with minimal side effects, as suggested by recent research 1, 2.
- If needed, over-the-counter sleep aids like diphenhydramine (Benadryl, 25-50mg) can be effective for short flights, though they may cause drowsiness upon waking.
- For longer flights, discuss prescription options like zolpidem (Ambien, 5-10mg) or zaleplon (Sonata, 5-10mg) with your doctor, as these medications work by enhancing GABA, a neurotransmitter that promotes sleep.
- Stay hydrated but limit alcohol and caffeine, as alcohol disrupts REM sleep and caffeine blocks adenosine receptors, interfering with sleep quality, as noted in studies 3, 1.
- Choose flight times that align with your normal sleep schedule when possible, and adjust your eating schedule to match your destination's time zone to help minimize jet lag, as recommended by recent research 2. It's crucial to prioritize sleep quality and take proactive measures to minimize the effects of jet lag and travel fatigue, especially for long-haul flights, as suggested by recent studies 1, 2.
From the FDA Drug Label
Cases of “traveler’s amnesia” have been reported by individuals who have taken triazolam to induce sleep while traveling, such as during an airplane flight. In some of these cases, insufficient time was allowed for the sleep period prior to awakening and before beginning activity.
Triazolam may help with in-flight insomnia, but it is associated with a risk of "traveler's amnesia" and other complex behaviors, especially if taken with alcohol or other central nervous system depressants 4.
- It is essential to follow the prescribed dosage and allow sufficient time for sleep before awakening and starting activities.
- Patients should be cautious when taking triazolam, especially if they have a history of depression, substance abuse, or other health conditions.
- The medication should be used under the guidance of a healthcare professional, and patients should be aware of the potential risks and side effects.
From the Research
Non-Pharmacological Interventions for In-Flight Insomnia
- Earplugs and eye masks have been shown to improve sleep quality in intensive care unit (ICU) settings 5, 6, 7
- Music interventions may also improve subjective sleep quality and quantity, although the evidence is limited 5, 7
- Relaxation techniques, such as massage and acupressure, may provide small improvements in sleep quality, but the evidence is low 5, 7
- Noise masking and bundles to reduce noise and lighting may also be beneficial for improving sleep quality 6, 7
Pharmacological Interventions for In-Flight Insomnia
- Melatonin has been shown to improve sleep quality and duration in various settings, including ICU and athletic populations 6, 8, 9
- Caffeine and nonbenzodiazepine sleep aids may also be useful for facilitating sleep schedule changes, but the evidence is limited 8
- Dexmedetomidine has been reported to increase sleep efficiency and improve sleep patterns, but the evidence is moderate to low 6