Take melatonin. Melatonin is the hormone your body naturally produces when it's getting ready to go to sleep. Taking a melatonin supplement when you first get on a flight— if traveling overnight—is a great way to ease yourself to sleep, so you wake up refreshed and rested when you land.

For falling asleep on a long-haul flight in 2026, a combination of melatonin and physical sensory blocking is generally recommended as the safest and most effective approach. Melatonin (typically in 1mg to 5mg doses) helps signal to your body that it is time for rest, aiding in the adjustment to new time zones without the "hangover" effect of stronger sedatives. Over-the-counter antihistamines like Diphenhydramine (Benadryl) or Doxylamine (Unisom) are also common, though they can cause significant groginess and dry mouth upon waking. Many travelers in 2026 also utilize natural aids like magnesium or valerian root. Beyond supplements, the "best" thing to take is often a high-quality noise-canceling headphone set and a contoured eye mask to block out ambient light and cabin noise. It is crucial to avoid mixing any sleep aid with alcohol, as this can lead to respiratory depression and extreme disorientation. For those with severe flight anxiety or insomnia, a doctor-prescribed mild sedative like a benzodiazepine may be an option, but these should be tested at home first to ensure there are no adverse reactions during the flight.