How to prepare for a long-haul flight to make it more comfortable

When packing your carry-on, include all the essentials, such as your travel documents, medications, a change of clothes, and comfort items like a neck pillow and eye mask, to make the trip more convenient and relaxing.

In-flight comfort is just as crucial; as such, Dr Singla advised that one should choose loose, breathable clothing and wear layers that allow for adjustment to changing temperatures on board. “Make a conscious effort to stay hydrated by drinking water regularly during the flight, as dehydration can exacerbate fatigue and discomfort. It is also recommended to get up and stretch or walk around every few hours to boost circulation and reduce the risk of stiffness or blood clots. Personal comfort items, such as a neck pillow, eye mask, and earplugs, can help you rest more easily, especially on overnight flights,” said Dr Singla.

Sitting still for 8 hours or more can increase the risk of Deep Vein Thrombosis, a condition in which blood clots form in the deep veins, typically in the legs. “I advise patients, especially those with a sedentary lifestyle or history of varicose veins, to stand, stretch, and walk down the aisle every two hours. Even simple ankle rolls and toe flexes help,” recommended Dr Vaish.

Sleeping in an upright position can cause neck strain or stiffness. “A good travel neck pillow can make a big difference. Use a neck support that holds your cervical spine in a neutral position. Avoid slouching forward as it puts excessive pressure on the lumbar spine,” advised Dr Vaish.

You can also try standing yoga poses or stretches during layovers, advised Dr Vaish.

Ensure you carry essentials (Photo: Getty Images/Thinkstock)

From a wellness perspective, managing jet lag is key. Dr. Singla said that you can begin adjusting your sleep schedule a few days before departure to better align it with the time zone of your destination.

“If you rely on any medications, such as for motion sickness, pain relief, or other conditions, be sure to take them as directed and keep them easily accessible. Finally, packing healthy snacks can help maintain energy levels during the flight and reduce reliance on potentially less nutritious airline meals,” said Dr Singla.

Eat light before and during the flight. Heavy or salty foods can lead to bloating, discomfort, and water retention, experts urge.

“Stick to easily digestible meals, preferably rich in fibre and low in sodium. High-salt meals can make you feel sluggish and promote swelling in your limbs,” said Dr Vaish.

Carry hand sanitiser, disinfectant wipes, and avoid touching your face. “Wipe down armrests, tray tables, and entertainment screens when you sit down,” said Dr Vaish.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.