Best health practices on an unavoidable sleep deficit?
July 2, 2022 1:43 PM Subscribe
I have to take a very early morning flight which (due partially to current airport situations in Europe) will require me to get up around 3AM and travel ~18 hours). I will take a similarly poorly-timed returning flight less than a week later as well. I had COVID a few months ago, and since then have caught other viruses rather easily, and these viruses have had much stronger impacts than I would typically experience. I'm looking for any tips to try and support my health / immune system when operating on little sleep (more below).
Apologies if this seems whiny - I recognize many people frequently get very little sleep due to insomnia, stress, work schedules, and many other reasons. In general though, my immune system is much weaker post-COVID, and at least some of the times I've been sick since then I can attribute to being stressed and getting less than normal amount of sleep. Since I can't avoid this trip (need to attend a memorial service), I'm trying to strategize on how I can at least reduce my odds of getting sick. I'll of course be masking, sanitizing, etc., but I can't sleep on flights so I know I won't catch up on my sleep at least until arriving at my destination.
One specific question perhaps someone can weigh in on: I was thinking to maybe take a benadryl the night before my flight (8pm or so) to ensure I get at least get 5-6 hours of sleep, but I have also heard that sleep quality is quite poor on benadryl (anecdotally, I can't tell - I seem to sleep through the night and still feel drowsy in the morning, but apparently some studies say the quality of sleep is poor). Is it better to avoid taking a sleep-aid and get fewer hours of "natural" sleep or get more hours of aided-sleep?
Otherwise - any general health tips for traveling / periods of stress or lack of sleep are appreciated!
Apologies if this seems whiny - I recognize many people frequently get very little sleep due to insomnia, stress, work schedules, and many other reasons. In general though, my immune system is much weaker post-COVID, and at least some of the times I've been sick since then I can attribute to being stressed and getting less than normal amount of sleep. Since I can't avoid this trip (need to attend a memorial service), I'm trying to strategize on how I can at least reduce my odds of getting sick. I'll of course be masking, sanitizing, etc., but I can't sleep on flights so I know I won't catch up on my sleep at least until arriving at my destination.
One specific question perhaps someone can weigh in on: I was thinking to maybe take a benadryl the night before my flight (8pm or so) to ensure I get at least get 5-6 hours of sleep, but I have also heard that sleep quality is quite poor on benadryl (anecdotally, I can't tell - I seem to sleep through the night and still feel drowsy in the morning, but apparently some studies say the quality of sleep is poor). Is it better to avoid taking a sleep-aid and get fewer hours of "natural" sleep or get more hours of aided-sleep?
Otherwise - any general health tips for traveling / periods of stress or lack of sleep are appreciated!
Wear a mask and keep your hands clean.
Keep very well hydrated.
I would also go to great lengths to sleep as much as possible on the flight. I suffer from motion sickness and even mild turbulence has me reaching for the paper bag…so I dose up on motion sickness meds. Most of these make you drowsy. On a long flights that’s a definite plus.
posted by koahiatamadl at 2:53 PM on July 2, 2022 [5 favorites]
Keep very well hydrated.
I would also go to great lengths to sleep as much as possible on the flight. I suffer from motion sickness and even mild turbulence has me reaching for the paper bag…so I dose up on motion sickness meds. Most of these make you drowsy. On a long flights that’s a definite plus.
posted by koahiatamadl at 2:53 PM on July 2, 2022 [5 favorites]
Your seat selection (location, class) will impact your experience.
Something to consider in your calculations is whether or not you think you can fall asleep with a mask on.
Can you spend the night at the hotel airport so that you can sleep longer before your flight?
There is an anti-jet-lag diet.
Does melatonin work for you?
If you can't fall asleep, you might want to be prepared with eye shades, headphones, a blanket, and a scarf to put over your head/ face so you can at least try and rest your eyes.
It might be worth getting one of those wearable mini air purifiers.
You might want to pack your own food. If eating while in transit in unavoidable, it may be the case that you are relatively better off eating on the airplane (where there are active HEPA filters) and your own personal air vent, vs. eating in an overcrowded airport terminal.
posted by oceano at 2:57 PM on July 2, 2022 [3 favorites]
Something to consider in your calculations is whether or not you think you can fall asleep with a mask on.
Can you spend the night at the hotel airport so that you can sleep longer before your flight?
There is an anti-jet-lag diet.
Does melatonin work for you?
If you can't fall asleep, you might want to be prepared with eye shades, headphones, a blanket, and a scarf to put over your head/ face so you can at least try and rest your eyes.
It might be worth getting one of those wearable mini air purifiers.
You might want to pack your own food. If eating while in transit in unavoidable, it may be the case that you are relatively better off eating on the airplane (where there are active HEPA filters) and your own personal air vent, vs. eating in an overcrowded airport terminal.
posted by oceano at 2:57 PM on July 2, 2022 [3 favorites]
Neck pillow.
Benadryl (Diphenhydramine in general) is implicated in Alzheimer's, so I no longer take or recommend it, so either melatonin or ask a doctor for a prescription for something appropriate.
I realize not everybody is inclined to do this, but to me, international flights mean booze. I had a good sleep flying from Brazil to Georgia, USA by bugging the spitting image of JM J. Bullock flight attendant for a cognac right after the dinner and he gave me like a triple or fourple. With my neck pillow I slept 10+ hrs (I had an 8hr layover prior) until the descent into Atlanta. Best awful flying experience ever.
posted by rhizome at 3:26 PM on July 2, 2022 [2 favorites]
Benadryl (Diphenhydramine in general) is implicated in Alzheimer's, so I no longer take or recommend it, so either melatonin or ask a doctor for a prescription for something appropriate.
I realize not everybody is inclined to do this, but to me, international flights mean booze. I had a good sleep flying from Brazil to Georgia, USA by bugging the spitting image of JM J. Bullock flight attendant for a cognac right after the dinner and he gave me like a triple or fourple. With my neck pillow I slept 10+ hrs (I had an 8hr layover prior) until the descent into Atlanta. Best awful flying experience ever.
posted by rhizome at 3:26 PM on July 2, 2022 [2 favorites]
Benadryl definitely helps me sleep. I've taken it on overnight train trips, and it did the trick. I'd second Windopaene's recommendation to take it when you board, or just before.
The Alzheimer's connection is somewhat speculative. As I recall, the study that suggested a correlation a few years ago did not actually show causation. It was pointed out that the elderly people showing cognitive deficits in that study may well have actually been on the meds while they were being tested. But as far as I know, there is as of yet no hard evidence that cumulative use of such medications creates long-term memory problems that persist even after one stops using them.
posted by Artifice_Eternity at 3:30 PM on July 2, 2022 [1 favorite]
The Alzheimer's connection is somewhat speculative. As I recall, the study that suggested a correlation a few years ago did not actually show causation. It was pointed out that the elderly people showing cognitive deficits in that study may well have actually been on the meds while they were being tested. But as far as I know, there is as of yet no hard evidence that cumulative use of such medications creates long-term memory problems that persist even after one stops using them.
posted by Artifice_Eternity at 3:30 PM on July 2, 2022 [1 favorite]
I would start taking a little extra vitamin D and C a day ahead, as well as focus on hydration and sleep starting a few 2-3 days prior.
posted by SaltySalticid at 5:44 PM on July 2, 2022
posted by SaltySalticid at 5:44 PM on July 2, 2022
I would focus on making my in-flight experience as comfortable as possible. Seat/class make a difference but even without an upgrade if the flights aren't full you can ask for exit row/window etc. Neck pillow, eye mask, noise cancelling headphones, comfy hoodie. Try to sleep as much as possible on the flight, and if you can't, relax and use it as guilt-free veg out time to watch movies or TV or read magazines. I almost look forward to flights now as they force me to have down time and just chill and catch up on movies. I don't drink alcohol or take sleeping pills on flights but will usually take a mild sleeping pill the first night I arrive somewhere to help get a good night sleep and adjust.
posted by emd3737 at 10:06 PM on July 2, 2022
posted by emd3737 at 10:06 PM on July 2, 2022
Sit in a window seat, if possible
Wipe down all surfaces around your seat
Wear a mask
Wash hands frequently, especially before eating
You could consider taking vitamin C, vitamin d and zinc
posted by kinddieserzeit at 4:21 AM on July 3, 2022
Wipe down all surfaces around your seat
Wear a mask
Wash hands frequently, especially before eating
You could consider taking vitamin C, vitamin d and zinc
posted by kinddieserzeit at 4:21 AM on July 3, 2022
Start a good vitamin D3 / K2 supplement now on a daily basis and keep it up after your trip. And get your D3 levels checked after a few weeks on the supplement.
Do not bother with D2 in place of D3, and any D3 supplement you take should be combined with K2.
posted by Sheydem-tants at 5:57 AM on July 3, 2022
Do not bother with D2 in place of D3, and any D3 supplement you take should be combined with K2.
posted by Sheydem-tants at 5:57 AM on July 3, 2022
I would not take Benadryl the night before a flight. Like you it makes me extremely groggy the next day. I’d be anxious about being able to get up for the flight. If you want to hack your sleep the night before you could try melatonin or skipping caffeine that day if you usually drink it.
posted by vanitas at 8:17 AM on July 3, 2022
posted by vanitas at 8:17 AM on July 3, 2022
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I never feel rested after taking it. If you were going to take it, take it right before getting on the plane. And you might fall asleep on the flight.
posted by Windopaene at 1:51 PM on July 2, 2022 [1 favorite]