Whether you love to travel or have to hit the road for work, traveling can interfere with getting quality sleep. Traveling may have an adverse effect on your sleep for a few different reasons, including the following:
Change in circadian rhythm
Our circadian rhythm is the body’s natural sleep/wake pattern or cycle. That cycle depends on brain chemicals, such as melatonin, which in part is affected by light (suppression). Changing time zones can disrupt your natural internal clock.
Change in environment
Changing your sleep environment can make it harder to fall asleep and move into a deep sleep. A “first-night effect”, which can last more than one night, occurs when you sleep in a new environment, such as when traveling. One interesting study found that one hemisphere of the brain may not sleep as deeply under stressful conditions, which results in worse sleep.
Change in behavior
When you travel, you may change certain things, such as how much you eat, drink alcohol, exercise, and the time you go to bed. Changing various lifestyle factors may also affect how well you sleep.
Types of sleep aids when traveling
To improve sleep either while traveling or once you arrive at your destination, some people turn to sleep aids. Options in sleep aids include:
- Melatonin: This is a naturally occurring hormone that helps us fall asleep. It is also available as a supplement. Using more than 3-5 mg is best avoided.
- Over-the-counter sleep aids: Over-the-counter sleep aids often contain antihistamines such as diphenhydramine. This class of drugs can act for long periods, cause memory and driving impairment, and should avoided by the elderly.
- Prescription sleep medications: Different prescription sleep medication is available to treat insomnia, including zolpidem. They do help reduce jet lag by allowing sleep against the circadian system’s preference, but a careful discussion with the prescriber is necessary for safe use. Prescription sleep medications have various side effects, and some may have a risk of dependency, though the latter is unlikely with use for a few nights of vacation.
- Regular users of prescription sedatives. Discuss the trip with the prescribing physician before the trip.
Tips for sleeping pills while traveling
For people that may take sleeping pills when traveling, there are several factors to consider, such as the following:
- Don’t take the medication until you have boarded. You do not want to take any type of sleep aid until you have boarded the plane. You don’t want to feel groggy while sitting in the airport.
- Only take the prescribed dose. Never increase the dose you take without talking with your healthcare provider.
- Give the medication a test run at home. Before taking new sleep medication, it is best to try it at home first. Trying it at home first allows you to see how your body reacts before taking it while at 20,000 feet.
- Skip the alcohol. If you are used to having an inflight cocktail, it is best to skip it. Alcohol and sleep medication are not a good mix.
- Consider reserving prescription sleep medications for overnight flights. Prescription sleep medication may have a stronger effect than melatonin or an over-the-counter drug. If your flight is short, you might feel groggy when you arrive. Reserve the medication for flights crossing multiple time zones or red-eye flights. Avoid for a flight shorter than the duration of action of the drug.
- Memory impairment. There is a non-zero risk of having some memory impairment when using a sedative under travel stress. So using it when traveling alone has additional risks.
General tips for improved sleep while traveling
Sleeping pills are not the only way to deal with sleep issues. Whether you are traveling by plane, car, or train, there are several things you can do to improve the quality of sleep, such as the following:
Sit by the window while you travel by plane. A window seat gives you control over the shade and how much light comes in. If it is darker, it may help you sleep.
Pack sleep accessories. Bringing earplugs, an eye mask, and a blanket may help you catch a little shuteye.
Get sunlight when you arrive. If you are trying to adjust to a new time zone, try to get some sunlight as soon as you arrive to help your body shift its circadian rhythm.
Drink plenty of water. Dehydration can add to fatigue. Be sure to drink plenty of water when you travel.
If the trip is a quick one across many (say over 8 time zones), it may be better to forget about the circadian system as you cannot rapidly shift the clock across the large number of body rhythms which get disrupted, do what one has to do, and use melatonin/sedative to get 5-6 hours of sleep. Overthinking re-alignment is not useful.
Caffeine can reduce the impact of sleep loss but also interfere with sleep during abnormal circadian alignment.
Manoach, D. S., & Stickgold, R. (2016). Sleep: keeping one eye open. Current Biology, 26(9), R360-R361.https://www.cell.com/current-biology/comments/S0960-9822(16)30251-2
Travel and sleep. (2021). https://www.sleepfoundation.org/travel-and-sleep
Sleep aids: Understanding over the counter options. (2019). https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-aids/art-20047860
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