As much as we look forward to our vacation, long flights can be physically and mentally demanding. Planes are usually full, and especially if you’re in the economy section, 8-10 hours in the air can seem 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.
Eat healthy before and during the flight. Cabin pressure tends to have a negative impact on our digestion when flying. Many people experience bloating on planes, and studies have found a link between the lower air pressure at cruising altitude and our digestive functions. To help with this, consider eating something light and easy to digest before boarding the plane. This might include whole grains and fresh fruits and vegetables. While airplane food tends to be processed and high in sodium, 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 easy to travel with and can help with any digestion discomfort, especially during long periods at lower air pressure.
Stay hydrated. The air within planes tends to be dry, which can lead to faster rates of dehydration. Make sure to drink plenty of water before and during the flight; experts recommend around 1.5 liters of water daily. Before boarding, consider purchasing a water bottle in the airport or bring an empty reusable bottle through airport security and refill it post-security. Alcohol and coffee can also be dehydrating. 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.
Prepare your body. The day before flying, spend some time going to the gym, walking, and stretching. This will help mitigate the discomfort of sitting for long stretches on the plane. Also get plenty of sleep the night before so you’re well-rested and relaxed during the flight. Denying yourself sleep thinking you’ll be able to rest better on the plane can backfire, and you risk arriving at your destination tired rather than refreshed. Additionally, if the seatbelt sign is off, it’s okay to walk around the plane to stretch your legs. Just be cognizant of others’ personal space if you do.
Choose your seat wisely. Booking air travel early helps ensure you can choose the best seat for the journey. Do you prefer a window seat so you can rest your head against it for sleeping? Or perhaps you prefer the aisle seat for easier access to the restroom? The earlier you book your flight, the more options you’ll have. If your budget allows, you might also consider upgrading to the premium economy section that offers more legroom and a larger seat, or opting for a business class/lie flat seat at least on the leg where you plan to sleep.
Prepare your laptop and phone. Before boarding, make sure your devices are fully charged, and download any videos or music you want to enjoy while using an established internet connection. The wi-fi on the plane can be slow and unreliable, so don’t count on it for your entertainment. A long flight can also be a chance to catch up on the stack of magazines you’ve been meaning to read, and a light physical book can give your eyes a break from screen time.
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.
Arrive at your destination refreshed and ready to explore! Some small preparations can make a significant difference in how comfortable your next long-haul flight is. If you have additional tips on making the flight more comfortable, we’d love to hear from you!
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