Health & Wellness

The Best Over-the-Counter Sleeping Pills for Long-Haul Flights


Megan Johnson
Megan Johnson
Sleep mask, eargplugs, and sleeping pills on yellow background

Humans weren't made to sleep upright, which is why getting some shut-eye on a flight is so difficult. You're crammed in with strangers, uncomfortable, and surrounded by light and noise. Fortunately, sleep aids can help you overcome some of these obstacles, so you can get at least a few hours of snoozing in during your flight. Over-the-counter or natural (read: non-prescription) options are unlikely to cause you a Bridesmaids moment of sleeping pill-induced panic that sends the flight into a tizzy.

Over-the-counter sleeping pills have only a few distinctive active ingredients—some of which you might prefer over others depending on your health needs and preferences. Here’s what to know about the best over-the-counter sleep aids out there, so you can ask your doctor about the kind you think you’d prefer. Always test out a new sleep aid before your flight, so you'll know how you'll react to it before you're 30,000 feet in the air.

Editor’s Note: This story includes both natural sleep aids and over-the-counter sleeping pills. All should be cleared for personal use by a doctor who’s familiar with your unique health conditions and medical history.

  • Types of Sleeping Pills

  • Close up of person taking a pill from a blister pack on a plane
    Jirapong | Adobe Stock

    Diphenhydramine Sleeping Pills

    You've taken diphenhydramine if you’ve ever taken common sleep or allergy medicines like ZzzQuil, Benadryl, Aleve PM, or Tylenol PM. The active ingredient is an antihistamine that quells allergic reactions, with the added side effect of sleepiness, which makes it common in sleeping pills.

    Diphenhydramine is generally safe but shouldn’t be overused by those who need it for anti-allergy purposes. Overuse can lead to a higher tolerance to the active ingredient, which would mean needing to take more and more for it to continue working. A good rule of thumb is to only use diphenhydramine-based medicines when you really need them: when having an allergic reaction, or on a plane, when it’s all you have and you really need some sleep. It’s probably best to use something a little more natural (more on that next).

    Melatonin

    Melatonin is the hormone your brain naturally releases when it’s tired, to trigger sleepiness, and is about as natural a sleep aid as you can get. It is also available in pill form, so you can introduce the sleep-triggering chemical when it’s not naturally occurring, like on a cramped plane or for fighting jet lag. Like most sleeping pills, it can have some negative side effects if used long-term, but it’s generally the lightest sleep aid you can take, and will usually do the trick for sleeping pill newbies.

    Doxylamine

    If you’ve tried the natural stuff and found that you need something stronger to get to sleep on the plane, another antihistamine called doxylamine is a common active ingredient in stronger sleeping pills like Unisom sleep tablets and NyQuil cold medicine. The same antihistamine qualms apply, but if you’re not allergy-prone and not using antihistamines often, then sleep tabs like Unisom will offer a stronger effect. NyQuil has the added benefit of a pain reliever, fever reducer, and cough suppressant if you feel sick and need rest.

    Valerian Root

    Valerian root is a potent herbal supplement that causes surprisingly strong sedation and calms anxiety. Even the coated, pill version of this supplement usually has a strong smell that’s reminiscent of funky cheese—but it’s worth it. Called “nature’s Xanax” or “nature’s Valium” by some doctors, valerian root can instill sleepiness and relaxation within about 30 minutes, and it doesn’t have the same after-effect of drowsiness that I’ve experienced hours after taking other sleeping pills.

    CBD

    According to a study in 2019, CBD helped ease anxiety in patients but has yet to be fully proven to aid in sleep. However, if anxiety is part of the reason why you find it difficult to relax on an airplane, it may help you sleep. Also, many CBD sleep aids are mixed with melatonin to help you relax and sleep.

    CBD Hemp-derived CBD oils (with THC levels below 0.3 percent) are legal to fly with or take across state borders in the U.S., and as CBD becomes increasingly popular and sales become legal, it is a great option for sleeping while traveling.

  • The Best OTC Sleeping Pills for Travel

  • Woman sleeping on plane with a blanket and eye mask
    luengo_ua | Adobe Stock
    Sleep Aid Type Form
    ZzzQuil Diphenhydramine Liquicaps
    Benadryl Diphenhydramine Tablets
    Aleve PM Diphenhydramine Caplets
    Tylenol PM Diphenhydramine Caplets
    Unisom Sleep Tablets Doxylamine Tablets
    WELMATE Sleep Aid Doxylamine Tablets
    Kirkland Signature Sleep Aid Doxylamine Tablets
    Nature’s Bounty Melatonin Melatonin Softgels
    Klaire Labs Melatonin Lozenge Melatonin Lozenge
    Allergy Research Group Liposomal Melatonin Melatonin Liquid
    Douglas Laboratories Controlled Release Melatonin Melatonin Tablet
    Gaia Organics Valerian Root Valerian Root Vegan Liquid Phyto-Caps
    Herb Pharm Rhizome With Root Valerian Valerian Root Liquid
    Herbal Secrets Valerian Root Valerian Root Veggie-capsules
    Charlotte’s Web 25MG CBD Oil Capsules CBD Capsules
    Highline Wellness CBD Gummies for Sleep with Melatonin CBD/Melatonin Gummies
    Broad-Spectrum CBD Tincture for Sleep – Honey Lemon CBD/Melatonin Liquid
    CBDFx CBD Gummies for Sleep with Melatonin 1500mg CBD/Melatonin Gummies
    Unisom Simple Slumbers Melatonin Gummies
    Olly Sleep Gummies Melatonin Gummies
    Dream Water Melatonin Liquid
  • ZzzQuil

    If you’ve ever had the flu or a bad cold, you probably used NyQuil to ensure you can sleep while feeling miserable. It’s no surprise that they banked on that uncanny ability to make you sleep and created ZzzQuil. While they don’t taste great, they work wonders.
    Type: Diphenhydramine

    Benadryl

    I know when I have taken Benadryl for allergies, I always take it at night because it makes me drowsy. Kill two birds with one stone using Benadryl for your allergies and sleeping on the plane.
    Type: Diphenhydramine

    Aleve PM

    If you suffer from headaches or other pains while traveling, you may want to try Aleve PM to help you sleep on the plane. It combines pain relief and a sleep aid to ensure you wake up refreshed and pain-free for 12 hours.
    Type: Diphenhydramine

    Related:18 Things You Should Always Wear on a Plane

    Tylenol PM

    If you are a Tylenol user, then Tylenol PM is a better option for pain relief and a sleep aid. Combining 500 mg of Acetaminophen and 25 mg of Diphenhydramine HCl, you’ll battle any aches and pains that come with travel while sleeping like a baby.
    Type: Diphenhydramine

    Unisom Sleep Tablets

    Unisom Sleep Tablets only contain Doxylamine succinate, so all it does is help you sleep. Take one of these, and you’ll be dozing in no time on your next red eye.
    Type: Doxylamine

    WELMATE Sleep Aid

    Similar to Unisom, WELMATE Sleep Aid’s main ingredient is Doxylamine. Take one 30 minutes before you want to sleep, and you’ll almost be guaranteed to be dreaming as soon as you are ready to!
    Type: Doxylamine

    Kirkland Signature Sleep Aid

    A favorite generic brand to many, Kirkland Signature Sleep Aid is a perfect budget choice to help you get that much-needed sleep on an overnight flight. Like other doxylamine medicines, take it about 30 minutes before you want to sleep for the best results.
    Type: Doxylamine

    Nature’s Bounty Melatonin

    Nature’s Bounty Melatonin is your run-of-the-mill melatonin in softgel form. This melatonin softgel will mean your body and mind will be able to relax during that long-haul flight you are dreading.
    Type: Melatonin

    Klaire Labs Melatonin Lozenge

    If you can’t or don’t like swallowing pills, the Klaire Labs Melatonin Lozenge may be your best choice for a sleep aid. The quick-release formulation is in lozenge form, so you can either let it dissolve in your mouth or swallow it whole. Either way, you’ll be on your way to a restful flight.
    Type: Melatonin

    Related:6 Things Not to Wear on a Plane

    Allergy Research Group Liposomal Melatonin

    This fast-acting melatonin liquid has a “liposomal delivery for improved bioavailability and prolonged retention in your body.” Liposomal delivery means quicker absorption and longer-lasting effects.
    Type: Melatonin

    Douglas Laboratories Controlled Release Melatonin

    Taken an hour before you want to sleep, Douglas Laboratories Controlled Release Melatonin dissolves gradually over 3-4 hours, releasing slowly into your system.
    Type: Melatonin

    Unisom Simple Slumbers

    These melatonin-based gummies contain 5mg of melatonin to help you fall asleep. The addition of Lemon Balm and Passionflower will help soothe and calm your mind, making this especially beneficial for nervous flyers. It also contains Vitamin B6 which aids in overall brain health.
    Type: Melatonin

    Olly Sleep Gummies

    Pop one of these gummies about thirty minutes before you want to fall asleep, and wake up feeling refreshed and rejuvenated. Olly gummies contain a mix of melatonin and L-Theanine, which promotes sleeping and relaxation.
    Type: Melatonin

    Dream Water

    If you don’t want to take a pill or chew a gummy, try a Dream Water. This liquid shot combines GABA for relaxation, melatonin to reset your body’s sleep cycle, and 5-HTP to improve the quality of your sleep.
    Type: Melatonin

    Gaia Organics Valerian Root

    Easily relax on your next flight with this organic valerian root supplement. Made from Valerian grown on Gaia’s certified organic farm, the vegan liquid phyto-caps deliver 1.8 mg of valerenic acid derivatives per serving, leaving you relaxed and ready to sleep.
    Type: Valerian Root

    Herb Pharm Rhizome With Root Valerian

    This liquid form of valerian root can be added to an ounce of water or juice an hour before you want to sleep, as well as right before you go to sleep. It is USDA organic and will calm and relax you for any flight.
    Type: Valerian Root

    Herbal Secrets Valerian Root

    These veggie capsules will help you fall asleep fast and stay asleep. You can feel good about this purchase, too, as every bottle of Herbal Secrets you purchase generates a donation to Vitamin Angels, an organization that delivers life-changing vitamins to children in need.
    Type: Valerian Root

    Related:7 Reasons You Smell Bad When Traveling

    Charlotte’s Web 25MG CBD Oil Capsules

    These 100% vegan, 100% CO2-extracted CBD oil capsules will keep you calm and relaxed no matter where you are headed. Mixed with olive oil in capsules, making them faster to disintegrate than soft gels, and without the added ingredients that many soft gels contain.
    Type: CBD

    Highline Wellness CBD Gummies for Sleep with Melatonin

    These hybrid gummies combine the best of two sleep aids: CBD and melatonin. THC-free, you reap the benefits without the high, but with a calm, restful sleep whether you are home or on the road!
    Type: CBD/Melatonin

    Broad-Spectrum CBD Tincture for Sleep – Honey Lemon

    This non-GMO, organic, THC-free tincture tastes great and will make sleeping on the plane a breeze. You have the option of a dropper or spray top, making the application of the tincture as easy as possible. Allergen alert: This tincture uses coconut oil, so anyone with a coconut allergy should choose a different option.
    Type: CBD/Melatonin

    CBDFx CBD Gummies for Sleep with Melatonin 1500mg

    These all-natural CBD gummies include passion flower, chamomile & lemon balm to promote calmness, along with CBD and melatonin to ensure a restful sleep for any weary traveler.
    Type: CBD/Melatonin