As much as we look forward to our vacation, long flights take a mental and physical toll. Planes are usually full, and especially if you’re in the economy section, 8-10 hours in the air is daunting. This week we offer some tips to combat some of the side effects of a long-haul flight. Short of having your own private plane, there is no perfect solution. But a little preparation can make the difference between a tolerable and restful flight instead of an uncomfortable one.
Choose your seats wisely. Deciding where to sit can be an important decision on long flights! The window seat offers views and a place to rest your head. Aisle seats provide easier access to the restroom and the occasional stretching of legs. If you’re concerned about motion sickness, sitting near the wing or just in front of it provides the most stability. Regardless of your preferences, booking air travel early helps ensure you can choose the most comfortable seat for the journey. If your budget allows, you might also consider upgrading to the premium economy section that offers more legroom and a larger seat for a modest price premium. Opting for a business class/lie flat seat is ideal especially if sleep is a must, usually on eastbound flights.
Prepare to sleep. It might be tempting to stay up the night before you flight so you’re extra tired once onboard. This can badly backfire, however, causing you to arrive exhausted. Instead, we recommend getting a normal night’s rest beforehand. Once in the air, set your clock to the destination’s time zone and mentally prepare for it. While you might not get the best sleep of your life, clearing your mind and trying to relax to the white noise can help you catch as much sleep as possible.
Plan your entertainment. Most streaming subscriptions such as Netflix and HBO Max allow you to download shows/movies and watch them offline. The wi-fi on the plane can be slow and unreliable, so don’t count on it for your entertainment. Make sure your device is fully charged before boarding and that your downloads are complete, because airport wi-fi tends to disconnect once you’ve entered the jet bridge. Staring at a screen can be hard on the eyes and the “blue light” can make sleep difficult, so consider bringing a magazine or light physical book as well.
Bring your own healthy food. Airlines are increasingly skimping on meal service, especially on domestic flights – even long ones. If a meal is offered, it’s likely processed and high in sodium. Also, though the cabin is pressurized, cruising altitude feels like being at 7,000 feet of elevation which tends to have a negative impact on digestion. To help with this, consider eating whole grains and fresh fruits and vegetables both before and during the flight. You are allowed to bring most food items on board; just check with TSA beforehand on any restrictions. Snacks like dried fruits, nuts, and seed mixes are particularly easy to travel with.
Stay hydrated. The air within planes is very dry, which can lead to faster rates of dehydration. Make sure to drink plenty of water before and during the flight even if you’re not thirsty; experts recommend around 1.5 liters of water daily. Most airports have water bottle filling stations, so save money by bringing an empty reusable bottle through security and filling it post-security before you board. Alcohol and coffee can also be dehydrating and can disrupt sleep. If you want to drink alcohol on the plane, opt for something like a single Bloody Mary which will have antioxidant-rich tomato juice in it, or a drink made with fruit juice.
Keep Active. Seat stretching is a great way to keep things moving to avoid blood clots. Periodically flexing and relaxing the calf muscles and feet, rolling the ankles and squeezing and spreading out your toes are easy ways to engage the legs when you can’t walk around. When seated, our bodies have a harder time pumping blood from the legs back up to our hearts, and this circulation process is more efficient when we’re standing. This stretching approach helps you feel less lethargic upon arrival.
Pack for success. The temperature on the plane can quickly vary from too cold to too warm. Dress in layers so you can adjust accordingly. Comfort is key, so think about bringing a scarf that you can double-up as a pillow as well as compression socks to help with the pressure changes. You might also consider wearing secure, slip-on shoes (no flip flops) if you plan to remove your shoes while sleeping. Neck pillows are also a good idea for sleeping; while small pillows might be provided, you shouldn’t rely on it.
Bring medication and important documents with you. Never put medication you can’t go without or documents such as your driver’s license or passport in your checked luggage. Instead, these items should be readily accessible in your carry-on. While in the air, take your medication and any vitamins as you normally would. You might also bring some gentle sanitizing wipes and other toiletries to freshen up during the journey. Keeping your routine intact and staying organized can help minimize any stresses.
Small preparations can make a significant difference in how comfortable your next long-haul flight is! While flying isn’t the most fun part of the trip, it can easily be made tolerable, so you arrive refreshed and ready to explore.
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