Sleeping Pills for Flights: What Works?
- Phoebe Walsh
- May 21
- 7 min read
Sleep can be elusive on a plane. Noise, cramped seats, fluctuating cabin temperatures, and travel anxiety all conspire against a restful journey. For long-haul travellers, particularly those crossing multiple time zones, poor sleep on a flight can worsen jet lag, reduce immunity, and leave passengers irritable and fatigued on arrival.
It's no surprise, then, that many UK travellers consider taking sleeping pills to ease their way into slumber. But this raises a range of questions. Are sleeping pills allowed on planes? Which ones are effective? Are they safe? Can they help with anxiety about flying? And what are the best options available over the counter or through a GP?
This in-depth guide aims to answer these questions and more. We will explore both pharmaceutical and natural sleep aids, the legalities around travelling with medication, and the broader pros and cons of using sleep aids at 38,000 feet.
Are Sleeping Pills Allowed on Flights?
Yes, sleeping pills are permitted on planes, including for both domestic and international travel from the UK. However, there are important regulations to understand before packing medication in hand luggage.
Prescription medications must be kept in their original packaging and, where possible, accompanied by a copy of the prescription or a letter from a healthcare provider. This is particularly important when the medication is classified as a controlled drug under UK law, such as diazepam or temazepam. Travellers taking controlled substances in quantities above 100 millilitres or staying abroad for longer than three months may need a personal licence from the Home Office.
For over-the-counter medications, such as diphenhydramine-based sleep aids, most can be carried in hand luggage without restrictions. However, passengers should always check the regulations of the destination country to avoid problems at customs.
Prescription Sleeping Pills for Flying
Prescription sleep medications are typically used for short-term insomnia and can be highly effective for helping passengers rest on long or overnight flights. However, they are not without risks and should only be used under medical supervision.
Zolpidem
One of the most commonly prescribed drugs for this purpose is zolpidem, better known by its brand name Ambien in some countries. It is a non-benzodiazepine hypnotic with a fast onset of action, often helping individuals fall asleep within minutes. While it is effective at inducing sleep, some users report experiencing grogginess or confusion upon waking, especially if the full sleep cycle is not completed.
Temazepam
Temazepam is another prescription medication sometimes used for flight-related insomnia. As a benzodiazepine, it carries more potential for dependence and sedation than non-benzodiazepines. However, it may be preferred for those who also experience flight anxiety, as it offers muscle-relaxant and calming properties.
Diazepam
Diazepam, more commonly known as Valium, is prescribed primarily for anxiety but is sometimes used to assist with sleep during flights. Caution is advised, though. Diazepam is a controlled substance in the UK and in many other countries. Bringing it into or out of certain jurisdictions may require formal documentation, and misuse carries legal and health risks.
Over-the-Counter Sleep Aids in the UK
For travellers who do not wish to use prescription drugs or who have not consulted their GP, over-the-counter sleep aids options provide a convenient alternative. These medications are widely available in UK pharmacies and generally considered safe for occasional use.
Diphenhydramine
Diphenhydramine-based products, such as Nytol One-A-Night, are among the most popular sleep aids. Originally an antihistamine, diphenhydramine causes drowsiness as a side effect and is used to support sleep onset. While effective for many, it can also cause dry mouth, constipation, and residual sleepiness the following day.
Promethazine
Promethazine, marketed under brand names such as Phenergan, is another sedating antihistamine. It has the added benefit of preventing motion sickness, making it a useful option for those prone to nausea during air travel. However, its sedative effects can be more profound and longer lasting, so it is not always suitable for short-haul flights.
Herbal
For those preferring a herbal approach, options such as Nytol Herbal or Kalms Night contain plant-based ingredients like valerian root and hops. While the scientific evidence supporting these products is mixed, some users find them useful for promoting relaxation before sleep.
Natural Alternatives and Supplements
Melatonin
Beyond pharmaceuticals, several natural substances are used to support sleep. Melatonin, a hormone involved in regulating the sleep-wake cycle, is commonly used abroad to combat jet lag. In the UK, melatonin is not available over the counter but can be prescribed by a doctor. Travellers often purchase it from international pharmacies, but the legality of bringing melatonin into the UK depends on the formulation and the traveller's personal use case.
Valerian Root
Valerian root is a well-known herbal sleep aid that can be found in many UK supplements. While its exact mechanism of action is not fully understood, some evidence suggests it may enhance levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that promotes calm and reduces brain activity.
Magnesium
Magnesium, particularly in the form of glycinate or citrate, is another supplement often recommended for sleep. It plays a role in regulating melatonin production and helps to relax muscles and the nervous system. Some travellers take magnesium before flying to ease tension and support better rest.
L-Theanine
L-theanine, an amino acid derived from green tea, promotes a sense of calm without sedation. It is increasingly found in sleep blends or taken alone to reduce anxiety and encourage mental relaxation.
Sleeping Pills and Flight Anxiety
Anxiety is a major barrier to sleep for many people, particularly when flying. Whether it is a fear of turbulence, claustrophobia, or general nervousness, anxiety can trigger physiological responses that interfere with the ability to relax and drift off.
For those struggling primarily with anxiety, the ideal solution may not be a traditional sleeping pill but a calming agent. Prescription medications such as diazepam may be appropriate for severe cases but should only be used under strict medical guidance. For milder symptoms, natural products like valerian root, l-theanine, and magnesium may offer a safer alternative.
Non-medical approaches should not be overlooked either. Breathing exercises, meditation apps, and progressive muscle relaxation can be remarkably effective tools for reducing in-flight anxiety.
Is It Safe to Take Sleeping Pills on a Flight?
This is a common concern, and rightly so. Sleeping pills, while helpful in some contexts, can pose specific risks when used during air travel.
One major risk is reduced mobility. Being sedated for extended periods increases the risk of deep vein thrombosis (DVT), particularly on flights over four hours. To counter this, it is essential to wear compression socks, stay hydrated, and stretch regularly before and after sleeping.
There is also the risk of residual drowsiness. If a pill is taken too late in the flight, it may leave the passenger groggy upon arrival, impairing their ability to navigate an unfamiliar airport or drive safely.
Moreover, travellers should never try a sleep aid for the first time on a flight. Responses to medication can vary, and the last place to discover side effects is in a confined cabin.
How to Sleep on a Plane Without Pills
While sleeping pills can help in some cases, they are not the only option. Many frequent flyers report success with non-medicated sleep strategies.
Creating a comfortable environment is key. Use an eye mask to block light, and invest in a quality neck pillow that supports the head without straining the neck. Noise-cancelling headphones or earplugs can significantly reduce ambient cabin noise, making it easier to relax.
Choosing the right seat also matters. A window seat allows you to lean against the wall and avoid being disturbed by other passengers needing to get past. Dressing in layers helps regulate body temperature, while a lightweight blanket can provide comfort.
Timing your sleep to coincide with the destination's local time can also aid in adjusting to a new timezone. If boarding a flight that lands in the morning, it may be best to stay awake until the last few hours.
Avoid alcohol, according to Martin Seeley, CEO and sleep expert at Online Bed Retailer MattressNextDay:
“Alcohol might make you feel sleepy initially, but it actually disrupts your sleep quality. Stick to water instead – it'll keep you hydrated and help prevent that annoying scratchy throat many of us get from the dry airplane air."
Should You Take Sleeping Pills on a Plane?
Ultimately, the decision to use sleeping pills on a flight depends on several factors, including the length of the flight, your sensitivity to sleep aids, and any underlying medical conditions. For some, a low-dose sedative or natural supplement may enhance comfort and reduce jet lag. For others, the risks of sedation outweigh the benefits.
If you do choose to use a sleep aid, the best approach is preparation. Test any medication in advance to understand how your body responds. Speak with your GP if considering prescription options, and ensure you carry all necessary documentation when travelling internationally. Avoid alcohol, stay hydrated, and time your dosage carefully to avoid grogginess on arrival.
Sleeping Pills on Flights: Frequently Asked Questions
Are sleeping pills allowed on planes?
Yes, but prescription medications may require a doctor’s letter and should be kept in original packaging. Controlled substances may also need a travel licence depending on the destination.
What are the best sleeping pills for long flights?
Zolpidem and temazepam are commonly prescribed for long flights. Over-the-counter options include diphenhydramine-based products like Nytol and sedating antihistamines like Phenergan.
Can sleeping pills help with flight anxiety?
Some medications, such as diazepam, can help with severe anxiety. Natural supplements like valerian root, magnesium, and l-theanine may support relaxation without sedation.
Are herbal sleeping tablets safe for flying?
Yes, most are considered safe for occasional use, including those containing valerian, lemon balm, or hops. They are generally less potent than pharmaceuticals but may still promote relaxation.
Is melatonin legal in the UK?
Melatonin is legal in the UK only with a prescription. It is not available over the counter and should only be brought into the country in accordance with UK Medicines and Healthcare Products Regulatory Agency (MHRA) guidelines.
Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before taking any medication, including sleeping pills, whether prescription, over-the-counter, or herbal. Travelling with certain medications may be subject to local and international regulations. It is your responsibility to ensure compliance with relevant laws and to speak with your doctor or pharmacist regarding safety, dosage, and suitability for air travel. Never mix sleep aids with alcohol or other sedatives without medical supervision.
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