Beat Jet Lag: The Best Sleep Aids for Flying

If you love to travel, are regularly catching a plane for business, or even just fly every so often- then you probably have experienced a touch of jet lag. Even a quick jaunt across a few time zones can create havoc with your schedule, and if you don’t address it, you can end up struggling to rest, feeling run down, or even battling insomnia.

Luckily, with some advanced planning and an understanding of your own sleeping and waking cycle, you can help offset the worst of your discomfort and get back to feeling refreshed and energized after flying. The best sleep aids for flying avoid making you feel groggy or in fog and can be taken to help set your schedule back on track.

The Best Sleep Aids for Flying

What is Jet Lag?

A jet lag is a temporary disorder that is characterized by a feeling of fatigue, a struggle to fall asleep, problems focusing, a general feeling of being unwell, and can even cause some gastrointestinal problems. It is brought on by the quick travel across time zones, hence the name jet lag. But it also can be caused by a forced change in your regular routine that is sudden, rather than gradual.

As it is, it is estimated that 1 in 3 adults are already not getting enough sleep and 164 million Americans often struggle with some degree of insomnia. Occasionally, those types of problems can be solved through attention to physical comfort through the use of a new mattress or a more supportive pillow. But jet lag has less to do with comfort, and more to do with the physiological effects of getting out of a natural rhythm.

What Jet Lag Creates

As mentioned above, the results of jet lag a be quite uncomfortable, but it is usually short-lived and resolves itself within a few days. But if you are still struggling after a few days, cross more than just a few hours worth of time zones, or are regularly traveling- you may begin to suffer from a circadian rhythm disorder.

Your circadian rhythm helps your body recognize when it’s time to sleep, wake up, and even eat or go about doing other self-care routines. This rhythm is what your body adapts to through your own habits, as well as the recognition of daylight and dark to release certain hormones that help you sleep. Most changes to this are gradual, but when you change time zones, or severely impact your regular schedule, it takes time to reset this. And occasionally time is exactly what you do not have – especially if you want to enjoy a vacation or be alert during a business meeting.

A lack of rest can begin to stress the system, create anxiety, and lead to insomnia in severe cases. This can bring on depression, and a general feeling of unhealthiness both mentally and physically.

How Can a Sleep Aid Help With Jet Lag?

Whether you are going to deal with only a few hours worth of schedule changes, or many, introducing a sleep aid on the occasion you need to help reset your sleep cycle can help keep you from being fatigued. Of course, not all sleep aids work the same, and may not provide the same results from one person to the next. You should always use as directed, and if you are on any medications, or are unsure of sleep aid use, you should always discuss your options with a doctor.

Types of Sleep Aids

Not all sleep aides work the same, and taking a sleep aid while flying is probably not always your best option unless you know you can get a good 7 to 9 hours of sleep as many are meant to provide a lasting rest. When you are unable to sleep off the effects of a sleep aid you can be confused, groggy, distracted, or unable to function or think clearly. This can be dangerous, so you should always take sleep aids when you know you can get the rest you need to rest your schedule.

When you are trying to avoid jet lag or simply need to influence your circadian rhythm, you are looking more for an aid to help you fall asleep at a time that may not feel natural. Sleep aids are not made for long-term use either, making them ideal for helping you get yourself back on a schedule.

— Prescribed

Prescribed sleep aids are powerful options that are only available under doctors care and monitoring. These can be habit forming and are generally only for long-term, chronic sleep conditions that have not been resolved through more conventional means.

— Over the Counter

Over the Counter (OTC) choices are available for consumer use and have a wide variety of choices made from both synthetic and natural ingredients. They also should be taken with care as side effects can occur, as well as habit formation and taking them as needed, rather than depended upon is always suggested.

What to Consider When Choosing a Sleep Aid for Jet Lag

Choosing a sleep aid should always be approached with care, but when specifically chosen for flying purposes thought should be put into the specific needs you have. Resetting your sleep cycle and influencing a new circadian rhythm requires getting to sleep at a time that may not be normal for you. Sleep aids are designed to help get you to sleep soon after taking them and allow you to rest, uninterrupted, for a full night.

If you are considering taking a sleep aid while actually in the air, you need to consider the amount of time you need to rest as waking up may be difficult after taking an aid. Many people also discover that they need to adjust the amount taken to avoid being groggy through the day even after waking and that many synthetic options are more likely to have these side effects. If you have little to no experience with sleep aids, you may want to avoid them without first knowing how they affect you.

Conclusion

Sleep aids for flying are best used to help reset your sleep cycle in order to get yourself back in a rhythm that keeps you from feeling tired, restless, anxious, or in a fog. Traveling across time zones can set you back, but getting a true rest to help reset your body’s natural tendencies to stay on schedule can have you enjoying your vacation as you should, or keep you from feeling unfocused when it counts. Always follow sleep aids as directed, and if you are under any other medications or doctors care, be sure to consult with your physician before adding any new medications, OTC or otherwise, to your regimen.