Those of you who travel across the world know how brutal a long-haul flight can be. From bloating and swelling, to migraines and fatigue, you are likely to experience a wide range of unpleasant sensations when you are on a plane. Unless you are one of the few lucky ones who can afford First or Business Class, a long flight may be a real test of endurance. In this post I’m going to give you a few tips for surviving long haul flights.
Table of Contents
- Tips for surviving long haul flights
- 1. Moisturize before and during your flight
- 2. Wear Compression Gear and Comfortable Clothes
- 3. Take a good night sleep before your flight
- 4. Hydrate, hydrate, hydrate
- 5. Avoid carbs and alcohol before or during the flight
- 6. Stretch and move during the flight
- 7. Reserve a good seat
- 8. Bring your own snacks
Tips for surviving long haul flights
While there is no miracle pill that you can take to alleviate the discomfort, there are a few things that you can do to make long-haul flights more bearable.
1. Moisturize before and during your flight
Pressurised cabins have low levels of humidity and are very dry places to be for any length of time. Skin gets very little oxygen during the flight as you are enclosed in this environment.
The results is dehydration, sensitivity and tired dull skin. It’s important to hydrate your skin before or even during the flight. Many international flights provide moisturizing lotion in the lavatories, but bringing your own is always better.
2. Wear Compression Gear and Comfortable Clothes
As we get older we are more likely to collect edema fluid in our lower legs if we stand or sit too long. You may notice “sock marks” when you take off your shoes and socks after a long flight. Wearing compressions stockings considerably improves that symptom.
The gradual compression on the leg will prevent the swelling, but if the stockings are too tight they may prevent your blood from flowing properly and do more harm than good. That’s why getting the right size is very important. Also, wearing loose and comfortable clothes that will allow movement is essential.
3. Take a good night sleep before your flight
When you travel to a different time zone your body clock will be out of sync for a while. Some lucky folks may easily fall asleep under any circumstances, but for most people at least a good portable pillow is necessary in order to fall and stay asleep.
Unfortunately, with airlines trying to squeeze more rows onto every plane, seats are getting harder and narrower every year making your chances to drift to sleep slimmer and slimmer. Therefore, getting a good night sleep before a long-haul flight is vital. The longer you go without sleep, the weaker your immune system becomes.
4. Hydrate, hydrate, hydrate
Dehydration is the biggest issue for most travelers who fly, so it’s very important to keep yourself hydrated. The fact that you can’t bring liquids through security shouldn’t keep you from bringing an empty bottle with you, which you can later fill at the water fountain.
It is important to start drinking at least an hour before you fly and keep drinking during the flight as well.
5. Avoid carbs and alcohol before or during the flight
Skip the alcohol and caffeine and you’ll arrive with a much greater chance of staying healthy. Many people don’t realize that alcohol and caffeine are extremely dehydrating, so drinking prior to or on a flight in combination with the low cabin humidity, lowers your resistance to cold and flu germs.
6. Stretch and move during the flight
Sitting still for long periods in cramped conditions can cause deep vein thrombosis (DTV), a potentially life-threatening disorder in which blood clots form in the legs.
As we get older, the risk factor gets higher. To prevent DVT you need to keep your muscles active, which is more difficult when you are stuck in a seat for hours. While on a long-haul flight, try to walk around the cabin at least every every hour.
You can also do some simple stretching exercises while seated, like ankle turns, foot lifts, arm bends, forward bends.
7. Reserve a good seat
One of the best tips for surviving long haul flights is to choose a good seat. Most airlines will give you the option of choosing your own seat when you book your tickets. Others will charge extra for letting you choose your seats. But even if you have to pay, it’s worth the extra money. Having a good seat is essential when you have to spend long hours on a plane.
If you can afford to upgrade to Economy Plus, you’ll have more leg room and wider seats. If you can’t, try to get an exit row seat. Those usually cost extra on international flights. Also, some airlines won’t make them available online, so you’ll have to call the airline directly to get them.
Of you are a good sleeper and don’t want to be disturbed, get a window seat. On the other hand, if you like to move a lot or have quick access to the bathroom, get an isle seat.
8. Bring your own snacks
There was a time when airlines were spoiling their passengers with good food and extra snacks. In fact, you could eat so much on a long haul flight that it would make you sick. But not anymore!
Lately, the food is really bad and portions are ridiculously small. As for snacks, the flight attendants will put out a couple of trays of junk food after serving the main meal. But unless you make a special trip to the galleys and for snacks, you won’t get any.
Traveling through time zones means that you’ll be hungry at odd times, and most likely not when the meals are served. It’s a good idea to pack some healthy snacks, like cereal bars, nuts, or dried fruit.
The above is by no means an exhaustive list of things you can do to keep your body healthy during a the flight. We each have our own tricks that make plane rides fun and comfortable. What’s your strategy for surviving long-haul flights?
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Jesper, The Biveros Effect
Thank you, some really good tips for sure. Myself I usually make sure to be able to get a good sleep during the flight. 🙂
Linda Bibb
Great suggestions, Anda. I also like to bring a large backpack with me, and rather than put it in the overhead bin, I store it under the seat in front of me. I have found that if I bring it up underneath me occasionally, my backpack makes an excellent footrest. It’s so nice to be able to sit with my knees raised and bent at a different angle for a while; my back and rear end both appreciate it!
Anda Galffy
I know of many people who do that, Linda. I am pretty tall and that would not be too comfortable for me though.
Melodie K
All great ideas, Anda, with a remedy I had not heard of before: compression socks that could keep my feet from swelling. Haven’t been good with regular walks around the cabin since I typically take the window seat. However, I have gotten better about staying hydrated, starting with the full bottle of water I bring to the airport and empty while on the line to security.
Anda Galffy
Using compression socks is a little tricky, Melodie. You have to use the right size, because if they are too tight they will obstruct your blood flow, but if you get the size right you’ll see a big difference.
jim@reflectionsenroute
Okay, I learned something new. I have scuffs, but didn’t know what they are called. The first thing I do when I sit down is take off my shoes and slip them on. I can’t ever sleep on a plane so I try to just get as comfortable as possible. Then I drink as much water as possible. Spending a good 10 minutes out of the seat stretching and walking around helps, too. I admit to consuming a glass of wine with dinner in the hopes that it will allow me some snooze time, and sometimes it works. But then I always follow a glass of wine with two glasses of water.
Anda Galffy
A glass of wine with food is good, Corinne, but drinking in excess will dehydrate your body.
Ruth
I can recommend bringing snacks or a light meal with you. One time, I took a 14 hours flight to Asia. They served dinner an hour after taking off. They served breakfast two hours before landing. So, we are talking about 10 hours in between without food. As you can imagine, the ride was not pleasant at all.
Anda Galffy
I thought about that too, Ruth. There was a time when the airlines used to put out very tasty snacks during the flight. You could go and help yourself whenever you felt hungry, but lately the snacks are very scarce and of very poor quality. Thanks for the tip.
Cathy
The catch of loving travel- long flights! I loved Turkish Air to Africa- they gave us slippers, eyemask, earplugs and lip gloss in a little case! My tip- always bring a light blanket that you love- it makes napping much better than if you get a scratchy one on flight.
Anda Galffy
Most of the long-haul flights I’ve been on give you pillows and blankets, but it doesn’t hurt to bring your own.
Jessica @ Independent Travel Cats
I really hate overhaul flights. These are all good tips and I do all except the compression gear; I also should be moving around more than I do. I am almost never comfortable during 5 hour+ flights no matter what I do as I am also a light sleeper. I try to absorb myself in reading/watching movies and always try to get a window seat for a better chance of sleeping:) ~ Jessica
Anda Galffy
I am the same way, Jessica. I find it very hard to fall asleep during the flights.
Frankie The Mayfairy
I am dreading the thought of my next long haul flight! UGH! I also do the “no alcohol” rule. I just don’t know how other people do it, especially when it gets to the stage where you need to pee every 5 minutes 😉
Anda Galffy
Alcohol won’t make you pee every 5 minutes. On the contrary, it dehydrates your body.
Clare (Suitcases and Sandcastles)
These are fantastic tips for long-haul flights! I like to bring a wash bag with me filled with mini moisturisers and rehydrating sprays for my face and hands. I’m very good at drinking lots of water but not so great at cutting down on the caffeine – I’ll remember that one.
Mary {The World Is A Book}
Great tips, Anda. I’m one of those people that can’t sleep well on planes. Totally agree about banking on sleep and hydrate. I always bring an eye mask and noise cancelling headphones just to help get some sleep.
Anda Galffy
I should follow your advice and bring an eye mask too. They used to provide them for you in the past, but those good times are long gone now.
Lyn@thetravellinglindfields
Personally, I don’t think anything helps very much except sleeping tablets, but then I live in Australia and long haul for us is usually very long indeed. I just wish they had had those individual screens back in the days when David and I were travelling long haul with small children.
Anda Galffy
Yea, I remember when we had only one screen for the hole cabin, Lyn. Well, at least this is an improvement. As for the rest, the comfort we used to enjoy in economy class is long gone.
Lydia C. Lee
Def water and comfort clothes for me!
Suze - Luxury Columnist
That’s a great tip about wearing compression gear! I’m curious as to what scuffs are – are they plastic shoe covers that you wear visiting hospitals etc? I also like an aisle seat and an eye mask to help me sleep
Anda Galffy
They may be plastic cover that you wear over shoes, but they may also be soft slippers.
Elaine J Masters
Such an important issue that needs repeating time and time again. I wrote Flytime Yoga years ago while a Yoga teacher.
Anda Galffy
I didn’t know you were an Yoga teacher, Elaine.
Rosemary Kneipp
Hi Anda, having experienced many many long-haul flights in my long life (Australia/France is a long way), I was interested to see your sugggestions, all of which I have learnt to apply over the years. I have one more that I have found invaluable. Many years ago, when I travelled with Jal (Japan Airlines) I was given a pair of light scuffs in a plastic case. I always take them with me know and the first thing I do is to take off my shoes and put them in a plastic bag in the overhead locker. I don’t like to just use socks because of the inevitable water on the toilet floor. They have a plastic sole so I can wash them when I get home.
I also always ask for an aisle seat so I can get up and down easily, moving around, as you suggest, every hour or so.
Anda Galffy
That’s a great tip, Rosemary. I actually discovered that scuffs are a great way to relax my feet on a long-haul flight, but I totally forgot to mention them here.