Sleeping On The Trip Over.....
 

Just wondering what ya'll do to try and make sure you get at least a few hours of shut eye on the plane when traveling to Europe. When I last went (a long time ago) I always took Tylenol PM and drank a glass or 2 of wine on the plane. Any other suggestions?

No suggestions. I can not sleep. I usually go to bed at midnight at home and by that time we are almost to Europe.

Some take Benedryl. But some one has to stay awake to help the pilot fly the plane. :)

Well, I took half an Ambien one time between Chicago and London, and my friend had to grab my OJ glass out of my hand as I fell totally asleep! Woke up as breakfast coffee was being served and felt fine. I had 'practiced' with an Ambien at home beforehand, and realized that it has a strong effect on me (thus the half-pill only), but it hit me so hard on the plane that I decided to only take one when I am traveling with someone else, to save me from falling asleep snuggled next to a stranger...

A book, headphones, and eyeshades help in lieu of a pill. Oh -yes, a glass of wine or something a wee bit stronger helps, too.

Earplugs, eye mask, inflatable neck pillow, 2 benadryl and a tranquilizer--and I still don't sleep much.

here's what I do.

- take an after dinner flight if possible
- eat dinner before I get on the plane, regardless of when the flight is. dinner service won't be done until 2+ hrs after takeoff, so that's 2hrs more I can use to get some shut eye.
- change into pjs as soon as I board.
- put on my noise cancelling headphones & ipod (need to turn them off for takeoff)
- cover my eyes and start to doze off
- immediately after takeoff recline my seat, zone out and get in sleep mode. I don't read, watch a movie, listen to the couple behind me talk endlessly about nonsense, etc.

I have never been able to fall asleep so just resign myself to being the only one in the cabin with my light on and read a book. I think I'd have a better chance of sleeping if the plane left at the time I usually go to sleep.

J62 - seriously, you wear pajamas?

I have slept on a plane perhaps 5 times in my life, and I fly a lot. The only time I can do it is if I have at least 2, preferably 3, seats to myself, and at least 2, preferably 3, of those little bottles of wine. Even then, I'm lucky to get 2 hours of sleep. The vast majority of time I get absolutely none, even if I cuddle up with a blanket and don't move.

The one time I tried a Tylenol PM I felt like doing aerobics all the way to Europe. Won't go there again.

I usually doze instead of really sleeping, even though I will take 1 Benadryl right before boarding the plane. I don't like eye masks, but I do listen to my ipod.

Since I don't really sleep on the plane, I really need a 2-hour nap that first afternoon.

we eat light things before the flight, but filling....no alchol at all before or during the flight....preferably only water...we might pick lightly at the meal served...

we take halcion (prescription for our PCP) as soon as meal service is finished for europe flights or later for over the pacific flights....it assures at least a 4-6 hour nap....

Wow I have the same question as Sally....you wear PJS?
Footed kind or silky lacey?

The Pj thing threw me too!

I do watch a movie, eat the fabulous dinner, drink a glass of wine to relax ( yes, i know i should not)and drink lots of water.
I slip my shoes off and have a pashmina to keep warm and snuggly and a neck roll filled with buckwheat.
You almost need to psyche yourself into sleep! I manage about 1-4 hours on most transatlantic flights.

I would stay away from sleeping aids - I have seen grown men fall in a groggy slump and hurt the others around them - no joke!

I just give in to the fact that I can't ever sleep and settle in to enjoy channel-surfing, reading and sitting quietly with my eyes closed at times. Really, it isn't that long a flight from the east coast--6-7.5 hours usually. Since landing is between 1 and 3 a.m. EST (your "mental" time), it seems reasonable to me that I wouldn't sleep.

The next day I power through, sleep well that night and wake up the next day with little to no jet lag.

I can never sleep either. Last time I had a flat-bed in business class and still couldn't sleep. In some ways it was worse- I couldn't stop fiddling with all the buttons all night, thinking I should be able to get myself more comfortable.

annabelle - Was that Ambien or Ambien CR? You aren't supposed to cut the CR in half as it has a time release coating.
The regular Ambien comes in 5 or 10mg and only lasts four hours.

I can't sleep and I'm flying from Seattle (about 9.5 hours to most European hub cities). I alternatively watch a movie or two, read the New York Times and most of one book, usually a detective story. Arriving around noon, give or take an hour or two, I find my hotel, get settled, go out gritting my teeth a bit, wander about, try to last until about a 7 pm local time dinner, return to the hotel and hold out till about 9 pm and then to bed. I get a full (or a bit more) night's sleep and feel rested and ready to go pretty much at a normal 8-9 am get-up time the next day. It's worked well for me.

PJ's - definitely, yes. Maybe it's part of the mindset that "I'm on the plane for sleep", not entertainment, dinner, chit-chat, or anything else.

I've found that the silky pj's cause me to slide out of the seat, so those are a no-go.

Footies get all twisted so those are out. Hate it when that happens.

Lacy? Well I'm not a lacy kind of guy, so no.

I change into a pair of light loose fitting cotton PJ pants with loose elastic waistband, and a soft long-sleeve shirt.

I try to stay away from the prints & go dark solids, but have been known to wear my cartoon character pants once or twice.

No buttons, no zippers, no belts, no stuff in the pockets, etc. Also keeps my travel clothes fresh for arrival.

Okay so there is no new wunder sleep advise since my last trip. I used to wear some kind of sweats on the plane and a loose fitting top. I can sleep some on a plane normally. Even on a 2 or 3 hour flight I usually catch a cat nap. I always get a window seat so that I have something to lean up against. On prior European trips I've normally been able to sleep for a couple of hours at least. Then I will myself through the day I get there and go to bed early...like 8PM. Wake up the next day fresh as a daisy and ready to go!! I know people who take naps when they get there but I think that would kill me.

So, this brings up another question. On international flights, do they still have those little pillows. On domestic flights they are very hard to come by any more. Should I plan to take something with me?

Ambien - regular, not CR, is the only thing that has helped my husband to sleep on a plane and it has been a lifesaver! Even with Business Class seats, wine, OTC meds, getting up early, taking late flights, etc. he could never get any real sleep and it made him feel sick for the next 48 hours. Got the Rx for Ambien from his doctor, tried it out at home first to see how he did, now we'd never travel without it. He still does a lot of other things, like getting up very early for a few days before the flight, not bothering with the "dinner" on the plane, no caffeine - but takes the Ambien shortly after takeoff and gets a decent 4 hours, sometimes more. Since we are on the east coast our Europe flights are fairly short anyway so he is awake in time for breakfast and feels pretty good. I've also insisted the past few trips that he continue to take the Ambien at night for the next 2 nights. This also helps him to deal better with the time change.

I'm the fearful flyer who can sleep no problem with my Xanax, and my daughter uses OTC dramamine.

You didn't ask about what to do upon arrival to acclimate, but for me that's as important as getting a few winks on the flight.

I do whatever I can to stay up until a reasonable bed time on the 1st day. For me anything more than a 30min power nap during the day will keep awake too late and force the jetlag into day 2, 3...

I've also found that 30-45min vigorous exercise the 1st day helps to excise jetlag. Run, walk, swim, spin, etc.

The day before I leave for Europe I get on European time, which means I go to bed very early, and I get up very early the next morning (flight day.) By the time I get on the flight it's very late to me. No meal, no games, no movies, just sleep. When I arrive in Europe, usually around 8 am, my body is ready for the day. No jet lag.

Ambien is the only way I can sleep on a plane. I don't really have any negative side effects with it, and it actually takes a little while to work on me but once it does I'm able to get at least 5-6 hours of sleep. I put my Ipod on Pink Floyd shuffle since the songs are so mellow, close my eyes and fall asleep.

Without Ambien it's a loss cause for me. Nothing over the counter works so I would read.

Tracy

My rule of travel is that I must try to minimize jet lag because I want to minimize the amount of time lost feeling rough.

The best I have found is to adjust your sleep patterns BEFORE you go. So, about a week before going , you go to bed an hour earlier, and get up an hour earlier. Next night 1-2 hours earlier,etc...By the time your flight leaves, your body expects that it is sleepy time. If idnner is coming soon enough, I will have that, no coffee, no wine. Then I put on the headphones and music..

This also helps those who can't sleep on planes, becuase you are arriving to the plane with your body prepared to sleep.

When I land, NO naps. That is just telling your body that you are still on same sleep patterns...but you aren't anymore. Walk a lot that day, sun helps to reset your clock. Bed at normal time. My trip to London in May I walked a ton on Day 1, and enjoyed it as long as I did not sit for any period of tuime in a dark place (like St Paul's...some nodding)

Day 2, I'm skipping and jumping.

This to me is the no-drug way to re-synchronize your body.
Not sure that drugs do that for you. They may make you sleep, but are they helping to get your body wanting to get up at 3AM home time to start your day...probably not.

I'm of the opinion I'd rather make the adjustments at home, than be out of sorts while on holidays.

And..it works.

I can't sleep, at least not really sleep - I do snooze a little out of sheer boredom, on planes. So when I return to Europe from the US I stay awake through the flight, and during the day - but I go to bed early, about 7-8pm. I then sleep well and wake up at a nearly normal time, maybe a little earlier than normal. By day two I am completely back in my rhythm. Taking an afternoon nap is an absolute killer - it takes me days to recover if I do that.

Going to the US we tend to arrive around 4 -5 pm and by the time time we are clear of the airport, have picked up the car and found our hotel we are ready for bed. Last trip we picked up some hot food at a Safeway which we ate in the hotel room, then to bed. Again we wake up earlier than normal but by day two again we are in our rhythm.

On the last trip to Europe, I chose a flight that got in around 10pm. By the time I hit the hotel, it was definitely bed time. Set the alarm for early morning and go right to bed.

These flights usually don't work for scheduling reasons. Personally I'm so used to working on very little sleep on a daily basis that even a light nap on the plane is a bonus. I hit the ground running and wear myself out that first day.

I've definitely learned that rereading books helps me doze off as they're good but less gripping than a new book. I have a digital book so I can read quite a bit on the plane rides and not worry about not having books I enjoy for the rest of the trip. Comfy clothes and warm socks are a must for me. I always try to get a window seat so I have somewhere to lean against and don't worry about cuddling up to the person next to me. If I cover up with a jacket or sweater, close my eyes and just listen to the hum of the engine I usually end up dozing off for a good portion of the flight.

I fly from a small regional airport, so my connection is usually in O'Hare, Minneapolis or Denver. Due to weather in the local area, I try to get longer connections than necessary so end up sitting for a few hours. I often walk all over the connecting airport for as long as possible. This way by the time I get on the long flight, I'm already worn out and ready for sleep.

Some of my tricks above work well for others, some don't. It just depends on what works for you.

Whatever you do, if you're going to try a new medicine to help you zonk out, try it beforehand in the comfort of your own home! :) There's nothing worse than finding out you're allergic to something while you're on a plane.

I agree with grandmere and StCirq. Try as I might, it's impossible for me to do much more than doze a little off & on. Sipping wine and reading are at least relaxing,(even if not the equivalent to hours of sleep)!

I have the drugs, the comfy clothes, wrap and pillow... my problem is getting "comfortable" in the awful coach seats! I can't seem to stop twisting and fidgeting enough to sleep. On our planned trip next spring, it looks like the two of us will be on a plane with 3-3 seating. Is it worth it to take the window in order to lean against something, or the aisle for more freedom? Does anyone have any other tips for falling asleep in cattle class?

I take a xanax just before boarding. Or just before take-off.
I don't drink anything ( drinking can affect a person in just the opposite way - sort of like the way StCirq feels ... full of energy and ready to do jump-ups ) .. or combined with the xanax, make it hard for you to wake up .... ever.
I take advantage of everything the airlines gives you, mask, earplugs or bring your own headset .. I bring a pashmina for flying, I never touch those blankets or pillows on the plane.
Generally, it works for me .. I sleep at least a few hours.
Flying FC helps lol .. as you can at least recline and not get kicked in the back ..
I am afraid to wear anything like pj's. What if they make us get off the plane in a hurry ?
I have to arrive looking good .. ya know? :- )

I also rarely eat anything on the plane.. it will only make you thirsty/make you run to the toilet/have indigestion ..

I take 1 tablet or 2 of Xanax. Works wonders.

We fly to the east caost to get our European flights , getting rid of three hours time cahnge and they're shorter. Then I do not sleep. Actually, prefer the daytime flights from the east coast to London and then on to other cities the next day, no jet lag.

My daughter takes a Xanax, also, and is out for 6 hours. I've never been able to more than nap 60-90 mts. But I think I'm going to take some advice here and try the Ambien. I remember having 5mg in the hospital a couple years ago. I think it helped me sleep, but I was in a lot of pain and could not be given more than tylenol at the time.

So, I'll try a prescription for Ambien and try at home, first. Our next trip is direct JFK to Rome. I would love to have some sleep on the plane!

I might add that if you are going to sleep for longer than an hour or two, that I highly suggest you put on surgical or support hose for the flight. My sister is a nurse and her husband is an E.R. doc. They don't fly anywhere longer than 3 hours without wearing surgical stockings. (My brother died from pulmonary embolism. It was suggested he may have picked up a blood clot on a long flight from Saudi Arabia to Phoenix a few days before he died.)

Don't wait until the day before your flight to buy them, either. Go now and find a pair that fits well and is comfortable!

P

I've changed into PJ's on overseas flights before too. I usually take a pair of light flannel ones - pants and top with a pair of comfy socks. No cartoon characters though. Usually plaid.

Tylenol PM keeps me awake, too, St.Cirq. My doctor, who loves travel, too, offered me a sample 7-tablet prescription of Lunesta. I tried it at home, and it works beautifully for me. I take one on the plane, sleep a few hours, and then take another one at bedtime the first night after arrival. I'm good to go then, with no jetlag or after effects.

Without sleep on the plane, I found an afternoon nap and then bed at the destination's normal (but early-ish) bedtime worked better for me than trying to stay up straight through.

I think you just have to experiment to see what works for you.

I hate Tylenol PM... makes me very jittery and wide awake.

I use Xanax or Valium as prescribed by my doctor. It's an anti-anxiety not a sleep aid.

That said, I have never once in my life slept on a plane. Some people simply can't. Doesn't matter what I take or drink or don't drink. I have learned to build in a couple days at the beginning of European trips to recover and get with the time change. I take a nap on my arrival and the first few afternoons.

Easiest way to sleep is not be stuck in steerage class, but it takes many FF miles ('cuz I don't have the $$$) to do that.

Last overnight flight I had I curled up with a toddler and conked out after he was asleep. Got 5.5 hours of shuteye that way.

No, you cannot borrow my kid as a sleep prop.

To all, as mentioned above, DO NOT cut Ambien CR in half. It will knock you out in a bad way. It should say on the label not to do that.

~Jay

That's interesting Dr. Jay. How does taking 1/2 a dose knock you out in a bad way? How is that any different than a 200lb person taking the same 1 ambien dose as his 100lb wife?

I travelled transatlantic at least 6 times a year for 3 years when I lived in Paris. My solution?

1. Run yourself ragged for the days prior to departure. No prob.!

2. then, properly sleep-deprived, take an OTC sleep-aid (gel tab), a glass of wine with dinner, and VISUALIZE sleep. Aim for 4 hours only, max, about mid-flight.

3. Get an aisle seat (not window seat) and apart from those 4 hours of *precious*sleep, get up and move around tha cabin, even if the flight attendants snarl. It's not your problem. whenever you are awake, get circulation going and keep drinking water. (In other words, embrace each kind of moment: if wakeful be awake and active, if sleepful, drown out the rest of the plane.)


4. Wear good quality noise cancelling headphones from the minute you sit down. Use Jet-Spray, a nasal humidifier with soothing lavendar, whenever you feel like it. Keeps ypur sinuses happy and wards off those air-borne illnesses.

Hope this helps! I've written more in the travel section on my blog. I think. Also, as I would tell my kids, if you have a connecting flight before your transatlantic flight, be sure not to sleep a WINK then. Crucial!!!

robbie - the difference is that the controlled release (CR) preparation is formulated to dissolve and release the active ingredient over time. If you cut the CR tablet you are disrupting this layer so the medication is released faster. This applies only to the controlled release Ambien CR not the regular Ambien (and applies equally to any product labeled CR, time release, or extended release.)

Those of you who get the jitters from Tylenol PM are likely having what is called a paradoxical reaction to the diphenhydramine (Benadryl) in the product. It's not unheard of - instead of a sedating effect, it produces an excitatory effect.

Where do you buy Jet Spray?