Staying Comfortable on Long Flights Within Australia
Long-haul flights, even within Australia, can be taxing on your body. Sitting for extended periods, dealing with recycled air, and adjusting to different time zones can leave you feeling drained. Fortunately, with a little preparation and some in-flight strategies, you can significantly improve your comfort and arrive at your destination feeling refreshed. This guide provides practical tips to help you stay comfortable and healthy on those long domestic flights.
Staying Hydrated and Eating Healthy
Maintaining proper hydration and nutrition is crucial for your well-being during long flights. The dry air inside aeroplanes can quickly lead to dehydration, exacerbating fatigue and discomfort. What you eat also plays a significant role in how you feel during and after your flight.
Hydration Strategies
Drink Plenty of Water: This might seem obvious, but it's easy to forget to drink enough water when you're occupied with movies or work. Bring an empty water bottle and fill it after passing through security. Aim to drink at least 250ml of water every hour.
Avoid Alcohol and Caffeine: While a pre-flight drink might seem relaxing, alcohol can dehydrate you. Caffeine can also have a similar effect and disrupt your sleep patterns. Opt for water, herbal tea, or diluted juice instead.
Consider Electrolyte Drinks: If you're prone to dehydration, consider bringing electrolyte tablets or powder to add to your water. These can help replenish lost minerals and improve hydration levels.
Healthy Eating Habits
Pack Your Own Snacks: Airport food can be expensive and often unhealthy. Pack your own snacks like fruit, vegetables, nuts, or a sandwich. This allows you to control what you're eating and avoid processed foods high in sugar and salt.
Choose Light and Nutritious Meals: Avoid heavy, greasy meals before and during your flight. Opt for lighter options like salads, lean protein, and whole grains. These foods are easier to digest and won't leave you feeling sluggish.
Limit Sugar Intake: Sugary snacks and drinks can lead to energy crashes and contribute to jet lag. Choose natural sweeteners like fruit or honey in moderation.
Avoid Common Mistakes: Many travellers make the mistake of relying solely on airline meals, which can be unpredictable in terms of nutritional value and timing. Bringing your own food ensures you have healthy options available when you need them.
Performing In-Flight Exercises
Sitting for long periods can lead to stiffness, poor circulation, and even deep vein thrombosis (DVT). Performing simple exercises in your seat can help improve circulation, reduce stiffness, and keep you feeling more comfortable. Before your flight, you might want to learn more about Flightbookings and what we offer to make your trip even smoother.
Simple Exercises to Do in Your Seat
Ankle Rotations: Rotate your ankles clockwise and counter-clockwise for 30 seconds each direction. This helps improve circulation in your lower legs.
Foot Pumps: Flex your feet up and down, as if you're pressing on a gas pedal. Repeat this 20-30 times. This exercise helps prevent blood clots.
Knee Lifts: Lift one knee towards your chest, hold for a few seconds, and then lower it. Repeat with the other knee. Do this 10-15 times on each leg.
Shoulder Rolls: Roll your shoulders forward and backward for 30 seconds each direction. This helps relieve tension in your neck and shoulders.
Neck Stretches: Gently tilt your head to one side, holding the stretch for a few seconds. Repeat on the other side. Also, gently rotate your head clockwise and counter-clockwise.
Seated Torso Twists: Sit upright and gently twist your torso from side to side, keeping your feet planted on the floor. This helps improve flexibility and circulation in your back.
Getting Up and Moving Around
Walk Around the Cabin: If possible, get up and walk around the cabin every hour or two. This helps improve circulation and prevent stiffness. Even a short walk to the bathroom and back can make a difference.
Stretch in the Aisle: If you have space, do some gentle stretches in the aisle. Be mindful of other passengers and avoid blocking the aisle.
Avoiding Common Mistakes
Don't Overdo It: Avoid strenuous exercises that could cause injury. Stick to gentle stretches and movements.
Listen to Your Body: If you feel any pain, stop the exercise immediately.
Using Noise-Cancelling Headphones
The noise inside an aeroplane cabin can be surprisingly loud, contributing to fatigue and stress. Noise-cancelling headphones can significantly reduce this noise, creating a more peaceful and relaxing environment. This is especially helpful on overnight flights.
Benefits of Noise-Cancelling Headphones
Reduced Noise Levels: Noise-cancelling headphones block out ambient noise, such as engine noise, crying babies, and chatter from other passengers.
Improved Sleep Quality: By reducing noise, noise-cancelling headphones can help you sleep more soundly on the plane.
Enhanced Entertainment Experience: Noise-cancelling headphones allow you to enjoy movies, music, and podcasts without being disturbed by background noise.
Reduced Stress and Anxiety: The constant noise on a plane can contribute to stress and anxiety. Noise-cancelling headphones can help create a more calming environment.
Choosing the Right Headphones
Over-Ear vs. In-Ear: Over-ear headphones typically offer better noise cancellation, but they can be bulky. In-ear headphones are more compact and portable, but their noise cancellation may not be as effective.
Wired vs. Wireless: Wireless headphones offer more freedom of movement, but they require charging. Wired headphones don't require charging, but they can be more cumbersome.
Comfort: Choose headphones that are comfortable to wear for extended periods. Consider the padding on the ear cups and the headband.
Alternative Options
Earplugs: While not as effective as noise-cancelling headphones, earplugs can still help reduce noise levels. They are also a more affordable option.
Bringing a Travel Pillow and Eye Mask
A comfortable travel pillow and eye mask can make a significant difference in your ability to sleep on a long flight. These items can help block out light and provide support for your neck, allowing you to relax and get some rest.
Travel Pillows
U-Shaped Pillows: These pillows are designed to support your neck and prevent it from slumping forward. They are a popular choice for travellers.
Inflatable Pillows: Inflatable pillows are lightweight and easy to pack. They can be inflated to your desired level of firmness.
Memory Foam Pillows: Memory foam pillows conform to the shape of your neck, providing excellent support and comfort.
Eye Masks
Contoured Eye Masks: These masks are designed to block out light without putting pressure on your eyes.
Silk Eye Masks: Silk eye masks are soft and comfortable, and they can help keep your skin hydrated.
Weighted Eye Masks: Weighted eye masks can help promote relaxation and reduce anxiety.
Tips for Using a Travel Pillow and Eye Mask
Experiment with Different Positions: Find a position that is comfortable for you. You may need to adjust your pillow or eye mask to find the perfect fit.
Use a Blanket for Added Comfort: A blanket can help create a more comfortable and relaxing environment.
Consider a Travel Blanket: Travel blankets are lightweight and easy to pack. They can provide extra warmth and comfort on long flights. You can check frequently asked questions for more tips.
Managing Jet Lag and Adjusting to Time Zones
Jet lag is a common problem for travellers who cross multiple time zones. It can cause fatigue, insomnia, headaches, and digestive problems. While it's impossible to completely eliminate jet lag, there are several things you can do to minimise its effects.
Before Your Flight
Adjust Your Sleep Schedule Gradually: A few days before your flight, start adjusting your sleep schedule to match the time zone of your destination. Go to bed and wake up earlier or later, depending on the direction you're travelling.
Stay Hydrated: Drink plenty of water in the days leading up to your flight.
Eat Healthy Meals: Avoid processed foods and sugary drinks. Focus on eating light, nutritious meals.
During Your Flight
Set Your Watch to the Destination Time Zone: As soon as you board the plane, set your watch to the time zone of your destination. This will help you mentally adjust to the new time zone.
Try to Sleep on the Plane: If it's nighttime at your destination, try to sleep on the plane. Use a travel pillow, eye mask, and earplugs to create a comfortable sleeping environment.
Avoid Alcohol and Caffeine: These substances can disrupt your sleep patterns and worsen jet lag.
After Your Flight
Expose Yourself to Sunlight: Sunlight helps regulate your body's natural sleep-wake cycle. Spend some time outdoors in the sun as soon as you arrive at your destination.
Stick to a Regular Sleep Schedule: Go to bed and wake up at the same time each day, even if you're feeling tired.
Eat Meals at Regular Times: Eat meals at the same time each day to help your body adjust to the new time zone.
Stay Active: Exercise can help reduce fatigue and improve your mood. However, avoid strenuous exercise in the hours before bedtime.
By following these tips, you can significantly improve your comfort and well-being on long domestic flights within Australia. Remember to prioritise hydration, healthy eating, exercise, and relaxation techniques to arrive at your destination feeling refreshed and ready to enjoy your trip.