Maintaining Health and Wellness During Long Flights far-flung adventure you’ve been dreaming about. Whether you’re jetting off to the bustling streets of Tokyo, the serene beaches of Bali, or the vibrant markets of Marrakech, there’s one part of the journey we all dread: the long flight. Spending hours in a confined space, battling dry air, cramped seats, and erratic meal times can do a number on your health and wellness. But fear not, savvy traveler! I’ve got some tried-and-true tips to help you emerge from that flying metal tube feeling like a champ. Let’s dive right in, shall we?
1. Hydration is Key: Drink Up, Buttercup!
Let’s start with the most obvious but often overlooked tip: Stay hydrated. Airplane cabins are notorious for their low humidity levels, which can leave you feeling like a raisin by the time you land. To combat this, make sure you’re drinking water regularly throughout your flight.
Here’s a pro tip: bring an empty reusable water bottle through security and fill it up before boarding. And yes, I know airplane coffee smells divine, but try to limit caffeinated beverages. They’re diuretics, meaning they’ll dehydrate you faster than you can say, “I’ll take another cup, please.”
2. Move That Body: Stretch It Out
Sitting for hours on end can wreak havoc on your body. Ever felt like your legs have turned into concrete blocks after a long flight? That’s no fun. The key to avoiding this is movement.
Stand up, walk up and down the aisle, and do some light stretches. Your seat neighbors might look at you funny, but trust me, your body will thank you. Even simple movements like ankle rolls, shoulder shrugs, and neck stretches can improve circulation and prevent stiffness. If you’re shy about doing these in public, there are also plenty of seated exercises you can do discreetly.
3. Sleep Smart: Rest Your Eyes, Recharge Your Body
Ah, the elusive in-Long flight sleep. It’s not always easy, but getting some shut-eye can make a world of difference when you step off the plane. A few tips for better sleep on a plane:
- Invest in a Good Travel Pillow: Those U-shaped pillows? They work, but you might want to explore other designs. Some travelers swear by inflatable pillows that support your head and neck more effectively.
- Noise-Canceling Headphones or Earplugs: Block out the engine noise, crying babies, and chatty passengers with good noise-canceling headphones or earplugs.
- Eye Mask: A soft, comfortable eye mask can block out the light and trick your brain into thinking it’s time to sleep.
- Consider Sleep Aids Cautiously: If you usually have trouble sleeping, a mild sleep aid like melatonin might help. However, consult your doctor before using any medication.
4. Eat Light, Eat Right: Nourish, Don’t Overindulge
Airplane food isn’t exactly gourmet cuisine, but that doesn’t mean you have to settle for unhealthy choices. Opt for lighter meals that won’t leave you feeling bloated. Avoid foods high in salt, as they can contribute to dehydration. If possible, bring your own snacks—think nuts, fresh fruit, or a healthy sandwich.
Also, consider timing your meals with your destination’s time zone to help your body adjust. If you’re landing in the morning, have a light breakfast on the plane. If it’s evening when you land, try to eat something more substantial but not too heavy.
5. Mind Over Matter: Stay Calm and Zen
Long flights can be stressful—there’s no denying that. But maintaining your mental wellness is just as important as your physical health. Try some simple mindfulness exercises during the flight. Deep breathing, meditation, or even listening to calming music or guided meditations can help ease anxiety and keep your mind at peace.
Some travelers find that journaling helps them relax. Bring a notebook and jot down your thoughts, plans for the trip, or even just random musings. It’s a great way to pass the time and stay mentally engaged.
6. Dress the Part: Comfort is King (or Queen)
Forget about looking like a runway model when you’re flying long-haul. Comfort is your new best friend. Choose loose, breathable clothing that allows you to move freely. Layer up, as cabin temperatures can be unpredictable. Compression socks are also a great idea, as they help improve circulation and reduce the risk of deep vein thrombosis (DVT).
Oh, and don’t forget a cozy scarf or shawl. It can double as a blanket, and it’s easier to carry around than a bulky jacket.
7. Stay Fresh: Personal Hygiene on the Go
Let’s be real—spending hours in a confined space with hundreds of people can leave you feeling less than fresh on Long flight . Pack a small hygiene kit with essentials like a toothbrush and toothpaste, facial wipes, hand sanitizer, and deodorant. A quick freshen-up in the bathroom before landing can make you feel like a new person.
If you wear contact lenses, consider switching to glasses for the flight, as the dry air can irritate your eyes. And don’t forget lip balm and moisturizer to combat the dry cabin air.
8. Mental Prep: Plan for Jet Lag Like a Pro
Jet lag is a real struggle when you’re crossing multiple time zones. Start adjusting your schedule a few days before your trip. If you’re flying east, go to bed an hour earlier each night. If you’re heading west, do the opposite.
Once on board, set your watch to the destination time zone and try to align your eating and sleeping schedule accordingly. When you land, spend as much time outside in natural light as possible—sunlight helps regulate your body’s internal clock.
9. Entertainment Arsenal: Keep Your Mind Occupied
Even if you plan to sleep for most of the Long flight , you’ll need some entertainment to pass the time. Load up your tablet or smartphone with movies, TV shows, books, podcasts, or games. Noise-canceling headphones will enhance your viewing or listening experience.
And don’t forget the old-school options—a good book or a puzzle book can be just as entertaining as a movie marathon. Plus, it gives your eyes a break from screens.
10. Be Kind to Yourself: Take It Easy
Last but certainly not least, be kind to yourself. Long flight can be tough, and it’s okay if you don’t follow every tip to the letter. Listen to your body and do what feels right for you. Whether it’s indulging in a guilty pleasure movie, sipping on a glass of wine, or simply taking a moment to relax, remember that this journey is just the start of your adventure.
You’ll soon be exploring new places, meeting interesting people, and creating unforgettable memories. So, take care of yourself during the flight, and you’ll be ready to hit the ground running when you arrive at your destination.
Safe travels and happy flying! ✈️
previous post: How to Find the Best Travel Insurance for International Flights