Taking long flights can be both an amazing experience, getting you to some amazing remote destinations in far-off corners of the world, but it can also be quite a challenge. Being in a tiny airplane seat for hours on end can, and often does, make you feel pretty rough. Long-haul flights are tough on your body. Travel-related pain and discomfort can be common with long flights, with many flyers reporting some form of issue. Prevention is better than cure, as they say, so you should really consider learning what it takes to prepare yourself.
In addition to muscle and joint discomfort, long flights can lead to mental strain, altered digestion, sleep problems, dehydration, and jet lag. To avoid these consequences and fully enjoy your trip both on the plane and after getting off, it’s necessary to be well prepared. We have collected tips for long flights from seasoned travelers about the things to do before, during, and after your flight to ensure a comfortable journey. Air travel presents some challenges, but with the right preparation, it can be comfortable and enjoyable. In addition to preparing for the flight, travelers should also focus on habits and routines when flying, making it possible to use different positions to be comfortable. Flyers can avoid jet lag by drinking water and getting enough sleep on the plane. Post-flight routines may include plenty of sunshine and physical activity to help readjust the body’s internal clock.
Preparing for the Flight
Preparing for your flight can make the difference between an excruciating or bearable experience. Wherever possible, there are things that you can do before your flight, during the flight, and after the flight to make the journey a little easier. There may be a few things that you hadn’t even been aware of that can make the difference to your flight. It is always going to be more comfortable and stress-free if you know that things are awaiting you at the other end, especially when you have been on a flight for 14 hours. Knowing that a taxi will be there at the end to pick you up is always a relief.
You have been on a long flight before, so now you know the importance of having a great seat. Not everyone on the flight can afford a business class upgrade, so many folks are going to be cramped into economy class. Your choice of seats may be limited, as you may only be able to select a seat when you check into your flight. Still, if you’re able, look for seats with other amenities, including in-seat power outlets, personal screens, and an adjustable headrest. A window seat does not have as much space for your legs as an aisle or exit row. It does have a few advantages. It’s private, so you won’t have to get up or move about since someone else needs to use the restroom, and you can control the window shade and have something to lean against. If you’re able to, also avoid seats near large groups of children or where the seats recline more than in your row.
Choosing the Right Seat
As most seasoned fliers know, choosing the right seat is crucial when you’re headed for a long flight. Factors to consider include the amount of legroom, proximity to the bathroom, and the debate over window or aisle seats. If you’re not sure which you prefer, just think of how often you’ll need to go to the bathroom and how much you value the extra space that comes with sitting on the aisle versus the ability to sleep while leaning against the cabin wall. The seating arrangement also varies greatly from airline to airline. Some planes offer power outlets in every row while others only have them at the window seats. Additionally, some airlines keep the bulkhead seats for passengers with disabilities or those who need the extra legroom, and some don’t.
Airlines tend to release their best unsold seats for free 24-hour advance check-in, so those who care the most about their seats should try to check in as close to the 24-hour mark as possible. Another hack is to monitor the seats available on a flight. Although seat maps fluctuate, this tool can help you gauge if a flight is oversold or overbooked, which could translate to passengers with lower status being upgraded to a better seat and improving your chances of scoring a seat change. Some airlines release their premium class upgrades to elite passengers before doors close, so asking about any open seats at the check-in counter could also potentially mean a free upgrade for those in economy.
Packing Essentials
You might think that packing just the right essentials can make or break it when it comes to keeping comfortable during a long flight. Pack things that will help keep you happy! It’s tough to narrow down what’s most important to take, but we’ve compiled a list of things to think about to help you get through your long flight, in order to help you decide what to take on your long flight. The time of day or night, airline, plane, and destination can all influence what you may wish to take to make the most of the rest of your journey. Of course, these are just our recommendations – the most important thing is that you’re able to relax and be entertained while on board. Think about what’s most important for you, and you should be ready to go.
Many people are glad when they forget to take their headphones with them! Free earphones are available on many planes, but if you find them annoying or of poor quality, bringing along a set of earphones is essential. Wireless solutions would be preferable so you don’t need to continuously adjust the wire whether you’re listening, unwinding for a while, watching an in-flight film, or enjoying some music to boost the longevity of your headphones. When you’re concentrating on finding a cleaning head, many planes still feature a USB power outlet, which is excellent for recharging. In travel, travel pillows are likely to be a good choice. It can be tough to sleep if you’re uncomfortable, particularly if your flight is at night, and trying to catch a few winks can be difficult. While not all pillows will work, be sure to buy one tailored to your individual needs. Comfort is also crucial! Consider if you are likely to need a private area to relax while traveling. Bringing an eye mask and/or earplugs is a good idea, although many airlines provide these during the journey. When your flight can be a hassle, if you are unable to sleep because of a crowded plane or the possibility of a child crying, carrying earplugs or earphones along can be a good way to help you sleep during your flight. If you have a chance, practice wearing an eye mask during the day and see whether having one makes it easier for you to take a snooze even if it is light out. If the plane can get chilly, dressing in warm travel clothing is a smart idea. In order to be relaxed, our bodies cool down rapidly as we rest, meaning you can feel colder when you sleep on a chilly airplane. Wear a hooded sweatshirt or cover up to preserve warmth if the air coming out of the vent is cold.
Hydration and Nutrition
Hydration and nutrition play critical roles in ensuring a comfortable flying experience. It is recommended to drink at least 500 ml of fluids before a long flight to prevent dehydration. Coffee, tea, and alcoholic beverages, as well as fruit juices with added sugar, should be consumed in moderation, since they may increase dehydration. It is better to drink water, mineral water, or non-carbonated fruit, vegetable, or berry-based beverages. It is also a good idea to consume at least 1.5 liters of liquid in flight. Drinking water and water-based beverages at ordinary room temperature is better than consuming cold ones. A person’s total fluid requirement depends on factors like gender, age, activity level, and health status.
An important factor that may reduce fatigue and improve alertness is proper nutrition. Good nutrition also ensures sustained energy release in the body, and its positive effects can be maintained for up to several hours. It is best to mainly consume carbohydrates low in sugar and high in fiber, as well as a moderate amount of healthy fats. As for protein, it should be consumed in moderate amounts. Prior to departure, you can put together a healthy snack kit made up of a mix of unsalted nuts and seeds and whole grain crisp bread that can be eaten as a bite in between, as well as whole fruits and fresh vegetables that remain fresh for a long time. It is also a good idea to eat a larger meal 3–5 hours before long flights, including sufficient amounts of vegetables, fruits, whole grain products, protein, and healthy fats.
In-Flight Comfort
Flights are not very fun for most of us. A long flight a few times a year, though, is manageable. With the right plan and tips, travel can be enjoyable even at 30,000 feet. Breathable fabrics are the first line of defense for adapting to changing temperatures and reducing potential odors. Layering allows you to remove or add clothing as your comfort level fluctuates. Include a rain-resistant top or light jacket in your outfit in case the temperature on board drops. The TravelSock and its slimming properties are perfect for increasing comfort without raising body temperature. A percentage of the people who have difficulty on planes attribute physical discomfort to their unease. A relaxed and happy flight is more enjoyable, even with a little leg room.
Moving lets the eyes relax, increases blood flow, and reduces stiff, aching lower limbs. Every couple of hours on a long flight, try to walk around or stretch. Bring along an MP3 player or a mobile game for stimulating entertainment that can fit in a coat pocket or purse. Audiobooks and cards are other portable entertainment options. Plan entertainment in advance to avoid buying unnecessary items in the airport. Relax completely, or as completely as possible. Try disposable earplugs and eye shades to create a peaceful surrounding. Earplugs drown out cabin activity and talking, and block out twilight, which can mess with the body’s internal clock. Frequent fliers often enjoy traveling with their favorite pillow and blanket. Some international airlines provide a kit with slippers, eye masks, and toothbrushes, so itemize in-flight needs in advance to make ahead-of-time purchases.
Dress Comfortably
As you determine the best way to travel, take comfort into consideration. Long flights necessitate flexibility, as you will be sitting for an extended period of time and possibly remaining in the same outfit for a day or more between flights. Here are some pointers for those who wish to make flying as enjoyable as possible.
The most important piece of apparel you will wear on a flight is the one that is closest to your body. Clothing should be comfortable to wear, so avoid anything with tight elastics, unsupportive bras, slacks with buttons, or blazers with thin sleeves. You may also wish to abandon the body-shaming jean trend in favor of comfort. Make sure that anything you bring to wear during your flight is composed of breathable materials like cotton or rayon. In addition to helping you look and feel fresh, these materials improve circulation, which is especially important when you will be sitting down for long periods of time. Rather than wearing heavy sweaters, layer up with a light top and long-sleeved jacket. Doing this allows you to modify your own body temperature as needed, and it also allows you to better adjust to the cooler temperatures in the cabin. Stick to dark-colored fabrics to avoid looking too casual, and also bring a lightweight scarf or wrap to use as an extra cover if necessary. Footwear is a particularly practical aspect to consider when dressing for your flight. Throughout the trip, your feet will swell slightly as a result of the low cabin temperature and long periods of uninterrupted sitting, so you should wear shoes that are a little too big. Sneakers are preferred over any other type of shoe. It is often impractical to remove your shoes and put on thick socks or slippers because of safety concerns during flight.
Stay Active
During long flights, staying active is very important. Not only does it keep you comfortable, but it is imperative to your physical health. Staying sedentary too long puts you at risk for discomfort and possibly medical issues. Blood can stagnate in your extremities for long periods of time, causing deep vein thrombosis. Deep vein thrombosis usually affects the legs and causes blood clots. Some low-impact exercises to ward off the health risk and keep you comfortable are seat leg stretches, foot taps, and an ankle circle. You will want to do these exercises without shoes on, of course. At least once per hour, stand up and stretch or move around at a regular interval. This will help to restore your circulation back to normal during the flight. Many times, people suffer 7 to 8 hours without moving, and then as soon as they land, the body is instantly strained and falls down.
The impact of moderate exercise has been proven to ease pain and, at the least, improve mood. To ease both discomfort as well as boredom, try engaging in some form of light activity every hour or so. You might not feel any discomfort when watching a movie for the first hour, but as time goes on, doing the same task without physically moving can eventually become painful. If you can, set a reminder to stand and stretch as often as possible. It is also a very common practice to schedule exercise appointments and other necessary errands during or after the flight to increase movement. Long flight passengers are advised to determine if this step is right for them, as sitting for long periods is not good for the human body. If a stopover is an affordable option, this can also be quite beneficial. A stopover allows you to get off the plane and stretch out while waiting for the next flight. It is always helpful to find airports that offer tours of cities in addition to a stopover. If you’re waiting for a flight, this tour will let you get off the aircraft and also stretch out for a while.
Entertainment Options
Entertainment options greatly influence passengers’ long-haul flights. One of the most heard complaints is “I am bored.” Watching a movie or a television show is necessary for most passengers. Therefore, it is an excellent advantage for airlines to have in-seat audio-visual on-demand programs. Besides movies and television shows, engaging in music can also help to pass the time. Airlines supply multiple selections of music on their in-seat audio-visual systems, and on some flights, interactive in-flight games are available as well. Passengers may bring personal entertainment, such as electronic devices that stream games, news, and movies; laptops on which they may write or watch DVDs; cellular phones with wireless capabilities that enable interaction; e-books or e-readers with a collection of their favorite reads; podcasts; audiobooks; radio stations; portable video games; puzzles; magazines; and coloring books. Plan what you intend to bring with you on your trip; you must first gather your supplies and ensure that they are all working. To avoid frustration, all electronic devices must be fully charged before boarding. It is recommended that passengers verify the electrical access in the place to which they are heading on the plane. Passengers must make sure that they download enough content to amuse themselves on the flight before they arrive at the airport or intend to board the aircraft. Be aware that not all aircraft options are the same; some equipment can charge for internet access.
If you’re up for it, socializing with another passenger may keep you from being bored. Speaking with your seatmate may help pass the time more quickly, and you could create a new friend. Maybe you’ll also see a familiar face in a member of the cabin crew.
Jet Lag Prevention
One of the best ways to prevent jet lag is to adjust your sleep-wake schedule gradually — anywhere from several days to a couple of weeks before your trip — closer to the schedule of your destination. It helps if on your first day, after arrival, you get as much morning sunlight as possible. It tells your body’s internal biological clock that it’s time to wake up and initiates the rhythmic release of hormones. Making sure to stop at a café that morning before having your evening shower, low lights, and a light dinner, the serotonergic tryptophan in the dinner will be great for falling asleep that first night.
Fail to drink enough water and you’ll dehydrate your body and make jet lag recovery even harder. But don’t use alcohol, a depressant that interferes with quality sleep, as a solution; it can make jet lag more difficult to get over. Alcoholic residues will sit in your system longer than normal after crossing multiple time zones, so one drink three hours before you get on the plane will have the effect of three drinks. Drink plenty of water, and consider using over-the-counter sleep aids or melatonin on your trip to help your body rest during the flight. Got jet lag and can’t fall asleep on your final night? Just get up and do something.
Adjusting Your Sleep Schedule
Adjusting your sleep schedule before you travel is one tactic that may help to lessen the effects of jet lag. Your body’s internal clock is regulated by the HPA axis in your brain, and this system can only take so many cues about the time of day from your daily activities. Get on a schedule that does not correspond to your day if you want to deplete those cues in advance of a major time change (e.g., if you plan to arrive at 10:00 p.m., get on a 10:00 a.m. – 6:00 p.m. schedule before you leave). People usually have to gradually phase shift to this destination routine over a number of days if they are trying to advance their body clocks by several hours. And if you actually slept from 10:00 a.m. – 6:00 a.m. for a night before departure, you may find that the transition is a little easier.
Regardless of your sleep adjustment routine, be sure to get exposure to bright light, whether natural sunlight or an artificial light box, in the morning in the days leading to your flight. Once you arrive, an occasional bit of extra light exposure before or after will help to anchor your clock to its new destination. A consistent sleeping and waking routine is nothing short of crucial once you re-achieve that regular night’s sleep post flight, even if you previously allowed yourself to cheat a little on sleep times to help speed up the adjustment process. After all, the best jet lag treatment is really just these days spent in close, very intentional conversation with sunshine!
Staying Hydrated and Avoiding Alcohol
In efforts to reduce jet lag after a long flight, it is important to remain as hydrated as possible while onboard an aircraft. Drinking water during all flight operations can lessen the symptoms and effects of jet lag. Dehydration can increase feelings of fatigue and exacerbate the onset of jet lag symptoms altogether, such as mental fuzziness, headaches, and unrefreshing sleep. The human body needlessly creates melatonin, a sleep/wake hormone, when it senses that it needs to maintain a water balance and temperature. One practical way to stay on top of hydration is to either bring or purchase a reusable water bottle that can be refilled if possible. Travelers can be proactive about hydration by kindly and politely asking flight attendants to pour them a glass of water on a regular basis. A notable key point to consider is to avoid alcohol while traveling. While alcohol is a liquid, it is metabolized by the liver at a slow rate, to the point that it can disrupt one’s initial sleep patterns and worsen the effects of jet lag substantially. Plan and continue hydrating before, during, and after extended flights to control the stressors resulting from jet lag. A comfortable and non-fatiguing passenger will then arrive at their destinations more refreshed and prepared for the day. As always, specific advice should be suggested to passengers from a healthcare professional or provider prior to any lengthy vacation or work-related flights, especially those conducting international travel.
It is important to keep oneself properly hydrated throughout the whole long flight in order to reduce the jet lag period. Maintaining a high fluid intake during flight will reduce the length of time to recover from jet lag. Staying as hydrated as possible is key in reducing the effects of jet lag. A lower level of dehydration actually reduces the time to wake in the evening by an average of 30 minutes while lowering body temperature at morning wake-up time. As a result, the symptoms associated with desynchronosis are diminished.
In conclusion, it’s definitely possible to survive a long flight. If you prepare by hydrating ahead of time, fueling your body with nutrients, and taking other simple actions then your body should feel better during and after a long flight. Dress in layers, comfortable clothing and don’t forget to book a comfortable seat before you leave for the airport. Methinks you will be more comfortable and happier then and all the way home. No matter how many times you’ve done it, a long haul flight can seem daunting. Flying takes a physical toll on your body and mood, and with flights lasting 10+ hours, that toll can seem suffocating. While traveling standard international economy might not be the “top notch” way to travel, at least you will have these tips to keep you comfortable. Remember to come prepared with a good playlist, book, movies, and maybe even an adult coloring book. Good luck on your next adventure. Jet Lag is the bane of most international travelers. Most people just wait out the sluggish grogginess and disrupted sleep patterns, but jet lag can easily consume a day of your trip! There are several things you can do to help stave off the uncomfortable side effects of jet lag. First, stay hydrated! Follow these tips to help prevent and combat jet lag when you travel.