Over-the-counter options include Dramamine (bonus: it will also help if you have motion sickness), melatonin (a hormone that can help with sleep and prevent jet lag), any antihistamine containing diphenhydramine (such as Benadryl), and medicines designed for insomnia, like Unisom or ZzzQuil.

If you are considering using pills to sleep on a plane, you should distinguish between Natural Aids, Over-the-Counter (OTC), and Prescriptions. Melatonin is the most popular natural choice; it helps reset your circadian rhythm and is best taken about 30 minutes before your intended sleep time. OTC options like Diphenhydramine (Benadryl or ZzzQuil) are effective sedatives, but they can cause "rebound grogginess" and dehydration, which is worsened by the dry cabin air. For extreme cases, doctors may prescribe "Z-drugs" like Zolpidem (Ambien), but these should be used with extreme caution as they can cause sleepwalking or confusion in an emergency. In 2026, medical experts recommend a "test run" at home before your flight to see how you react. Most importantly, never mix sleep aids with alcohol, as the lower oxygen levels at 35,000 feet can intensify the sedative effects dangerously. Always stay hydrated and try to use non-pill methods first, like noise-canceling headphones, a high-quality neck pillow, and an eye mask to signal to your brain that it is time to rest.