Sleeping on planes

The best way to travel is like Rick Steves. He takes an Ambien after the meal. I also prepare by going to bed earlier the week before I leave. I drink no alcohol before the flight or while on the plane. I do use an inflatable pillow, but don't fool with ear plugs or eye covers. If you'll talk to other world travelers, they'll admit to taking a sleeping pill before a long flight.

Hi Teresa, I can only share with you what has worked for me, noting that everyone is different. I usually like an 8:00 pm or later flight but I think I could make the 5:00 flight work as well. I purchased a "Side Sleepers" pillow from Bed Bath and Beyond and mush it down with a compression bag when not in use. Most people would find this pillow to big to take on the plane, but it really supports my neck and helps me get just comfortable enough to sleep. I, like many others take a Tylenol PM as well. Basically, I get myself settled in, eat dinner, watch a movie then take my PM, pull my pillow and blanket out, cozy up to the window or my husband :) and sleep for 6 hours or so.
Before the side sleeper pillow, no such luck, I would be up the entire flight and have major headaches for a day or two. Also, mentally, I really don't stress as much about the long flight, no sleep, jet lag and so on. I think the positive mental attitude helps as well. Good luck!

Coming from the west coast our travel"day" is very long, more then 20 hrs including our having to get to the mainland first for our flight, so if I get no sleep on the plane I am literally sick when I arrive. I take a pill, and manage maybe 4-5 hours plus. I take it about an hour and half or so after flight leaves, usually immediatly after meal..
Some people worry and say they don't want to be drugged if there is a flight emergency, but after 1.5 hrs in air I know there is no emergency that I can help with at 20,000 feet anyways.. and the pill I take isn't so strong that I am unconscious anyways. I also use the eye mask , and bring neck pillow and use airline pillow for small of back. Good luck,, the flight is the worst part of going to Europe for me.

Talk to your doctor about a prescription sleep aid. Most over-the-counter sleep medications contain the same active ingredient, diphenhydramine (aka, benadryl), which may not be effective or appropriate for everyone. If you choose a sleep medication, know how it will affect you before you fly. You will want a balance between sleeping for a good portion of the flight versus not being too groggy from the effects of the medication when you arrive. That's why it probably isn't the best idea to try to sleep for the entire flight. And do not mix any sedative with alcohol. Also, realize that for most people, sleeping on the plane is not by itself sufficient to avoid jet lag. Jet lag is more than just a lack of sleep, it's also fatigue from traveling, and a disruption of your normal circadian rhythm. Personally, I take sleep medication on the flight only to pass the time. I fully expect to be somewhat jet-lagged when I arrive. Look into noise-canceling headphones as well. Money well spent, if you ask me.

On transatlantic flights I do use an eye mask. It not only helps block out the lights if they are not turned off, it acts as a signal to the flight attendants that I don't wish to be disturbed. I recommend the type that are concave, rather than flat against the eye. Also, for me it helps if I can get my feet up a bit. If you are on the short side there may not be enough support under your legs, and you may feel that your feet are dangling a bit. If I have a shoulder bag with me I place in on the floor and prop my feet on it. I use an inflatable neck pillow so I can adjust it as needed, and put the small plane pillow behind my back, or if I am in a window seat, over the seat arm so I can lean against it. If I am in a window seat I often sit sideways and put my feet in my husband's lap, bless him.

I don't ever get jet lag (lucky me) on the outbound flight, but I'm a wreck for a few days when I get back. I think the tip about changing your sleep hours at home slightly might help more than guzzling booze. Which brings me to one conclusion: don't do something for a flight that you never do anyway (so if you have alcohol daily, go ahead, but don't start drinking just to get on a plane, or take a heavy sleep aid if you never use it at home). Also, alcohol will dehydrate you. As I get older, I find I have to train for my trips (they tend to be long). Drink lots of water; if you can, listen to some music or "white noise". I didn't know about the Tylenol or Ambien but it sounds like lots of people use it. A friend does an extra exercise session before (even the day before) the flight. Once you're on the plane, set your timepiece to the local time of your destination and enjoy your 3am (home time) in-flight breakfast.

So much good advice so far! I'll chime in with a vote for an eye mask and either earplugs or noise canceling headphones (just being left alone is nice when you're trying to rest). I strongly second the advice to "keep to what you know," as to booze and drugs of any kind. If you haven't had a good consultation lately with your doctor about sleep meds, this would be a great time to have one. And to try out different meds well in advance of a trip. What works for me (when I actually DO it): cutting way back on caffeine intake for several days ahead and the flight day itself; packing as completely as possible several days in advance so I'm not up super-late the night before my flight; getting a really good night's sleep the night before my flight (this is hard because often my adrenaline is just UP in anticipation of my trip!), and having decent meals in the 24 hours before departure so I'm not starving at takeoff. After takeoff, I pop a couple of Benadryl, slap on the mask and noise canceling headphones (either plugged into my iPod or not), get as comfy as I can, and hope for the best. I don't drink booze at all so I can't specifically advise on that issue other than what I said above. I do bring bottles of water onto the plane so I can sip when I wish no matter what the flight attendants are doing. EDITED to add, as noted below, I would never aim for 8 hours sleep on a flight. I agree, if I can get 4 hours' sleep I consider it a win. And I never recline my seat much at all anyway. Not only is it courteous to the folks behind me, it keeps from getting bumped so much when they need to move around. I love getting a good deal on an upgrade to the economy-plus type seating for long flights, the section with extra space between rows where I feel free to recline a bit more and have more room for my own legs.

I think it is unrealistic to aim for 8 hours sleep on a flight. I am a good sleeper on planes but can manage 4 to 5 hours at best, even overnight. Also, trying to go to sleep too early, like 5 or 6, will just result in frustration. Your body clock won't let you stay asleep. Finally, there is no point in trying to sleep before the meal is served as there is so much disturbance. Even if you have the window seat you will hear the noise. And it is bad form to recline your set during the meal. So, what I suggest is that you aim for 5 hours sleep, not 8. Have the meals, have wine if that is your custom, get relaxed, and then go to sleep. Make Ambien if you wish, but try it ahead of time so you know how it affects you.

One of the perks that come as a permanent shift worker is: absolutely no jet lag. So, here's some tips from a night shift nurse: 1. If you do not normally drink alcohol before sleeping, don't start now. 2. Don't drink any coffee a few days before you go. Stick to tea and water ( a lot of water.)
3. If Benadryl doesn't work for you, and you don't normally take Ambien or Restoril, for Pete's sake, don't try it out on a trans-Atlantic flight. Try melatonin or valerian root instead. Or try out a stronger med at home BEFORE you fly. I have had a kooky schedule for most of the 10 years I've been a nurse, and I sometimes have my off-days. Don't get frustrated if you can't sleep more than a couple hours. If that happens, just drink plenty of water and tea when you land and do things that require lots of physical energy-i.e. walking, climbing stairs, shopping, etc.

I have found that I don't need heavy drugs, but just a dose of ibuprofen makes me a little more comfortable in the seat and I can relax enough to get some sleep. I always eat the full meal to make myself more sleepy and have a glass of wine. Then take 400 mg of ibuprofen and sleep for three to four hours. If I am well rested before I leave the US, this is enough sleep to push through the first day until a reasonable bed time and minimizes jet lag.

I am one of these people who never sleeps on flights and it is a problem for me when I arrive. However, I tried a couple of things on our last flight. I did take an Ambian on my way over (and I'm used to Ambian at home), but it did nothing for me - no sleep at all. On the way home, I took 1 Dramamine pill and 1 anxiety pill (my daughter's doctor had recommended). I did manage to get about 2 hours sleep which was a first. I also took my carry-on bag and put by my feet to elevate them somewhat. I had purchased a neck pillow that keeps your head upright since my head flopping forward was a problem for me. This worked great.

What if there is an in-flight emergency and you are the only one capable of assisting? Also, no need to worry about sleepwalking or mumbling something rather personal if you stay awake.

I just want to reinforce what several others have already said: if you are going to take a medication when you fly ( any medication, whether prescription or over the counter), try it first on the ground, not on a plane. People can have all kinds of bad reactions to drugs, and you don't want to find this out in mid-air.

Thanks for all the feedback! I don't really plan on trying to use alcohol to help me sleep, as I have definitely experienced the horrible effect it can have on actually disrupting your sleep. And I will definitely experiment with any medicated sleeping aids prior to the flight. But I have to admit - I don't get this argument against using them based on not being alert if an emergency happens. I mean, there's really not much I would be able to do anyways, as I am not a doctor/emergency responder/law enforcement officer. I'd probably just make the situation worse. So I'm OK with being knocked out in the event of an emergency (I'm not sitting in the exit row, btw.)

I've tried all the tricks to sleep on long flights. Now I just skip coffee and alcohol the day of the trip after my breakfast at home, eat the meal on the plane, pop my sleeping pill (Rx), lean my seat back one or two clicks, and close my eyes. From the West Coast, when flying to London, the meal service is over in a couple of hours after takeoff and that leaves about 6-7 hours before passengers need to get alert. It helps that it gets dark outside and they usually turn down the plane's lights to encourage rest. I get 1-3 hours of sleep, usually. I have found that caffeine is the biggest discourager of sleep. Even tea can keep me awake, so I just drink water and juices. BTW, there are little flaps in the upper corners of the seats on the planes I fly on. The flap can be pulled forward an inch or so. That is enough to provide a headrest. The person at the window seat can lean their head against the side of the plane.

I wish I had some good strategies for sleeping on the plane. Since I've gotten older it seems that it's more and more difficult. I would worry about a hangover effect from taking a sleeping pill, since it would only be in your system for maybe 6 hours before you land and have to function. But what I can advise is to roll with whatever happens. You only get 30 minutes of real sleep? Fine. You need a nap at 10:00am? Fine. This is what happened when I went to Paris 2 months ago. Couldn't sleep on the plane and took a 2.5-hour nap in my hotel room starting at 10:30am. By the afternoon I felt normal enough to take a walk. And even though I'd had barely any sleep for 24 hours, I wasn't tired that night. I couldn't fall asleep until about 2:00. So my point is, be prepared for whatever happens.

I sleep on every flight. It can just be from LA to San Francisco at noon and I'm out like a baby. I sleep on the pull down tray with an inflatable pillow blanket kit I purchased at the airport. I can sleep the entire flight from NC to CA without getting my beverage and snack. I just close my eyes, clear my mind and I'm out. Just don't make the same mistake I did by falling asleep on the guy next to me. I woke up to find his hand trying to make its way up my skirt! If you think you need a sleep aid then I would take motion sickness pills they seem to do the job. :)

I just get a couple of hour long naps on the flight then stay up all day. I DO go to bed early that first night. I'm so excited about being in Europe that lack of sleep has never been a problem.

I fall in with the sleeping pill crowd while flying overseas. I usually wait untile the dinner meal service is over and people are settling in to watch the movie. That's when I use the bathroom to wash up and brush my teeth which, since it is part of my nightly routine at home, sort of gets my mind and body in the mood for sleep. Back at my seat I take my Ambien, settle myself in and hope for the best and take what I get. It usually is about 3 - 4 hours but certainly not uninteruppted sleep, I do wake up periodically but can usually fall back asleep. As far as concerns about being knocked out in case of an emergency, I can assure you that should something happen during the flight which would be bad enough to cause people yelling, moving around and in-flight announcements, you would be more than wide awake, even having taken a sleeping pill.

I usually force myself to stay awake as long as possible after an early-morning flight, resisting the temptation of rushing to bed post-lunch as much as possible (which would mean waking up on the middle of the night next day).

I get really drunk but that doesn't work for everyone! Honestly - other than getting first class flat beds I find it really hard to sleep. Neck pillow and finding a way to elevate your feet helps a lot. Sound canceling headphones and eye mask too.

Thinking local time, at your destination, helps. When you get to the airport, set your watch to local time at your destination and forget what time it is "at home". I usually stay up through the meal then try to sleep the rest of the way - by this time, it's late at your destination and time to get some sleep. Don't even look to see what the inflight entertainment is. Once you're level, and they stop making stupid announcements - you can put the earphones on something relaxing at low volume. Eye shades, ear plugs, or just pulling your coat over your head (make sure the attendent can see your seat belt is fastened) will help make it darker and quieter. This is the only time I take a sleep-aid. I usually take one Excedrin PM, before my meal, and that's plenty. Last time, I fiddled with my bag at the last minute and couldn't find the PM tablet. I found I can easily live without it.

Hello Teresa. In my very recent flight from the Chicago OHare airport to London Heathrow Airport, I had good luck. There were many empty seats in that airplane. I obtained permission from a flight attendant for me to occupy all of the three seats in the middle section of seats in the airplane (a Boeing 767). I flipped up the arm rests, and I was horizontal on the three seats, wearing my down-filled parka coat and hood. I was soon asleep. I needed that sleep. (I wore that coat because I was planning to go to the Alps mountains at Switzerland in the winter). I also had the good luck of buying those airline tickets for a relatively low price. A strategy that is effective for some people, on an overnight flight from the United States to Britain or Europe, is to eat a big meal before the flight. Easting pasta is good, it can help a person to feel drowsy. In the airplane, tell the flight attendant you do not want to be served any food that evening.

Ron mentions eating pasta - would a turkey sandwich help, or is that a myth?

"Ron mentions eating pasta - would a turkey sandwich help, or is that a myth?" The mechanism is an insulin rush that accompanies a large meal of carbohydrates. Turkey itself is no more likely to make people drowsy than any other food. People usually feel tired after their Thanksgiving dinner more because of the size of the meal and all those mashed potatoes, stuffing and pie rather than any effect of the turkey. A turkey sandwich probably wouldn't do anything unless the size of the bread was particularly big. For obvious reasons, eating a large carbohydrate meal in the hopes of becoming drowsy would not be a good strategy for someone with diabetes.

Some passengers skip the airplane meals. You can buy a lunch or sandwich after passing through security at your departure airport and take that with you for an early meal on the plane. Take advantage of the free beverages on the plane; I favor water or orange juice, but there are other choices. You might want to skip the soft drinks that contain caffeine (Coke, Pepsi). I like to drape a light cloth, like a bandanna, over my face when I am trying to sleep. It doesn't cut out all light, but helps. Crew members will understand that you are sleeping and won't wake you up unless it is necessary.

Honestly, you're either someone who can sleep on transit (be it a plane, train, or car) or you're not. I fall into the latter category. I couldn't even sleep on a private compartment night train. Having always thought that it was the upright position that kept me from sleeping - but the reality is it's the noise, unfamiliar environment, movement, etc. It just doesn't work for me. I can be drowsy as hell and barely able to keep my eyes open on a plane or train, but I still won't actually sleep for more than a minute or two at a time, it's terrible. OTC sleeping pills have never helped me get to sleep when I wanted, but they have kept me groggy and feeling awful much much later when I need to be awake. Maybe Ambien would work, I don't know. So if you're someone who NEVER falls asleep in transit, like me, I think your best bet is to get as much rest as possible before the trip, anticipate staying up (although be open to snoozing if you can), and anticipate going to bed early (but not TOO early) that day of arrival and don't plan too much sightseeing. Just accept that first day sucks. As Tom pointed out, jet lag isn't so much being tired, but your body's clock getting really confused about the time change, so the only way to solve that is to get some activity the first day you arrive, but nothing too crazy, then go to bed at a decent hour, maybe a few hours earlier than you would at home, but definitely something that qualifies as a real bedtime (i.e. no falling asleep at 6pm!!)

As you can tell, everyone has their secret method. I have tried it several different ways and the last couple of times what worked for me was sleeping in the day of the flight and just relaxing and watching movies on the flight. I might shut my eyes and rest or barely doze off for an hour or so, but nothing significant,just a little "cat nap." Then I just hit the ground running and keep moving until at least 5 or 6pm local time on the first day. I tried the get up early and sleep on the flight strategy, but the problem is if you get up early but can't fall asleep on the plane, then it is really hard to stay awake the first day. Good luck!!

Another thing that helps (I don't think has been mentioned yet), alter your sleep times before your trip. Weeks before the trip start going to bed an hour earlier, try to get that up to two hours before your trip. That change can help you get to sleep earlier (whether on the plane or not) and help cover a big chunk of the lag you'll feel going to Europe.

I'm just enjoying reading the tips because in the 30 years that I've been flying to Europe since I was a child, I have never once slept more than maybe an hour on a flight. I just push through that first day and go to sleep early the first night. The worst was when I was 5 months pregnant and flew from Chicago to Munich and did a walking tour the first day. I survived though. By the next morning my body adjusts. My jet lag is far worse coming back. I am not a good sleeper even on a normal day at home, so it isn't something I really worry about.