Long flights can wreck your sleep, make your legs stiff, and mess with your meds if you’re not prepared. I want to give you short, simple steps you can use before and during a long flight so you arrive feeling better, not worse.
Check your medications and paperwork. Pack prescription meds in your carry-on, in original containers, and bring a copy of the prescription or a doctor’s note if needed. If you take blood thinners, insulin, or other critical drugs, tell your doctor you’ll be flying — they may adjust timing or dosing for time zones.
Think about compression socks. If you have risk factors for blood clots (recent surgery, pregnancy, obesity, history of DVT), wearing graduated compression socks on long flights helps reduce swelling and lowers clot risk. Ask your doctor which compression level suits you.
Choose your seat with purpose. An aisle seat lets you get up and walk more often. If you’re prone to neck pain, pay a little extra for extra legroom or an aisle with open space to stretch. Bring a small travel pillow and a thin blanket — the cabin gets cold and that can make you tense.
Move every 30–60 minutes. Stand, walk the aisle, and do calf raises and ankle circles in your seat. These small moves keep blood flowing and cut swelling. Set a timer on your phone so you don’t lose track.
Hydrate smarter. Cabin air is dry. Drink water regularly and skip alcohol or heavy caffeine, both of which dehydrate you and disrupt sleep. If your skin feels dry, apply a light moisturizer and use saline nasal spray to keep sinuses comfortable.
Manage ear pressure and sleep. For takeoff and landing, chew gum, yawn, or use the Valsalva maneuver (gently pinch your nose and blow). To sleep, use an eye mask and noise-canceling earbuds or comfortable earplugs. Short naps timed to your destination’s night help reduce jet lag.
Handle food and stomach issues. Bring easy snacks like nuts, fruit, or protein bars in case the airline meal doesn’t agree with you. If you’re prone to reflux, avoid heavy, greasy meals before and during the flight. Carry a small pack of antacids if needed.
Know when to call for help. If you feel unusual chest pain, sudden shortness of breath, or one-sided leg pain and swelling, alert the crew immediately. Those can be signs of serious problems like a blood clot.
Flying long doesn’t have to mean suffering. A few minutes of prep and simple habits on board will protect your health and help you arrive more rested. If you have chronic issues, a quick chat with your doctor before travel pays off.
Restless Leg Syndrome (RLS) can be a real challenge during long flights, but I've found some helpful strategies to manage it. First, I make sure to book an aisle seat for easy leg stretching and movement. Second, I stay hydrated and avoid caffeine or alcohol, as they can worsen RLS symptoms. Third, I wear compression socks to promote blood flow. Lastly, I try to take short walks and do some in-flight exercises to keep my legs active and minimize discomfort.
Callum Laird | May, 29 2023 Read More