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

Health & Wellness

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

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

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

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

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

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