How to survive a long flight

Long-haul flights can be intimidating if you don’t do them often. After a few years of international travel plans put on hold due to the pandemic – you might feel even more nervous about a long flight. To help, I asked my friends for suggestions and added them to a few of my own favourite tips. I’ll share them with you. Read on to get ready for a long flight.

How do you prepare your body for a long flight?

1. Get a pre-vacation massage 

If you have time, and your benefits cover it, consider getting a massage before your flight. Think about it as the official start of your vacation. Even if it’s the day, or week before you leave. Loosening any tension may help you feel more comfortable on the long flight. Do you have workplace benefits with Sun Life? Sign in to mysunlife.ca to get your coverage details.

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Use Lumino’s provider search to find one near you.

2. Detox and hydrate

I try to cut out caffeine and alcohol 24 to 48 hours before my flight. I find that doing this helps me: 

• Sleep better on the plane and 
• Shake the jet lag a bit faster. 

To stay hydrated on the flight, I load up on drinks after going through security. I buy: 

• The biggest bottle of water I can find, and
• Coconut water, loaded with natural electrolytes and vitamins for hydration.

The tea selection is non-existent in economy class. So, I pack my favourite sleepy-time tea to help me sleep on the plane. Just ask for a cup of hot water. 

3. Pack healthy snacks

Airplane menus are not always the healthiest. So it’s best to come prepared. I stock up on energy bars, homemade banana bread, and other snacks to enjoy on the plane. Instant oatmeal in a cup is another great choice. Just ask the flight attendant for hot water. If you already have protein or meal supplements as part of your regular diet, you can bring those along in your shaker cup. Just ask the flight attendant for water.

Read more: 10 tips for healthy eating on a budget

4. Get comfortable

I bring a pair of loose socks to change into and slip out of my shoes right away. Some of my friends say that they wear compression socks to help reduce swelling and water retention from altitudes. I wear my heaviest coat or an oversized scarf to use as a blanket. For better sleep, I pack an eye mask, ear plugs and bring my own airplane pillow. If it’s an extra-long flight, I’ll pack comfortable, loose pants to change into. I try to wear comfy, slip-on shoes for easier trips to the restroom. 

Don’t forget to pack any over-the-counter medications that might help you feel more comfortable. Lozenges for dry throat and natural Gravol or antacids for an upset stomach are usually in my bag for travel days.

5. Stretch during flight

I try to do a few ankle circles and leg stretches every hour or so. And I move about the cabin occasionally, to keep the blood flowing. You can also find an empty area near the restroom or exit row to do deeper stretches. This can help avoid blood clots and prevent your legs from falling asleep.

5 more tips to prepare for a long flight

1. Get travel insurance

Travel insurance has always been a great option. But pandemic-era travel has made it more important for travelers. It’s a safety net that’s helped save the day—and money—over the last few years for those forced to delay or cancel their trips due to: 

• COVID-19-related illnesses, and 
• Other hassles. 

It’s a good idea to get travel insurance after you buy your plane tickets. Because, despite all your precautions, a surprise illness or accident could derail your vacation. Travel insurance can: 

• Help protect you from unexpected medical costs, and 
• Help you find emergency assistance when you're far from home and don't speak the language.

A Sun Life advisor can help explain your travel insurance options. 

Read more: Planning a trip? Don't forget travel insurance

This article is meant to provide general information only. It’s not professional medical advice, or a substitute for that advice.