Travel tips and ways to avoid fatigue during long-haul flights

| July 16, 2020

There is no doubt that travel makes you feel freer than anything else in the world, whether you are traveling for work, for a vacation with your family, or for relaxing alone. It makes you happier and provides you with many experiences and adventures that you cannot forget, in addition to breaking your daily routine. However, long-haul flights can make you feel very exhausted, especially if your trip has more than one leg. There are some tips that you should follow to avoid feeling tired during long trips.

1- Wear comfortable clothes

When it comes to long-distance travel, you are going to spend a long time on the plane. You do not need to burden your body with multiple layers of clothing or choose tight clothes that stick to your body and cause you to feel moisture or physical pain due to the pressure of the clothes on the outer layers of the skin.

Choose loose cotton clothes and comfortable sportswear, as well as comfortable shoes that you can easily slip off on board to stretch your feet.

2- Wear compression socks

Since long trips restrict the traveler’s movement, this may lead to leg swelling. Therefore, compression socks are recommended for long-haul flights, as it helps reduce leg swelling by keeping blood moving.

3- Sleep to overcome fatigue

If you are one of those people who cannot sleep on the plane, then this will be your first problem during the long-haul flights , you have to get a rest during your long journey.

First, avoid drinking coffee and soft drinks before traveling. Be sure to take soothing drinks while onboard to help you relax and sleep. Second, invest in a sleep mask, neck pillow, and earplugs. Then relax on your seat and prepare for deep sleep.

4- Stay hydrated

Health experts usually recommend drinking plenty of water, more than you usually do, seeing as air travel is incredibly dehydrating. Continue drinking throughout the flight; don’t wait until you’re thirsty to ask the flight attendant for some water.

5- Take advantage of your time

If you are going to spend a long time on the plane, you should take advantage of this experience in useful ways rather than focus on feeling bored and tired due to the long trip, or follow the movement of the plane and your sense of tension and anxiety, bring enough books, magazines, games, and movies to keep yourself busy.

If you are traveling to a country which language you do not speak, you can spend your time on the plane trying to learn some greetings and ask for help through an introductory book in this language, or through a smartphone app that works without the need to connect to the internet. You can also plan to do some activities at your destination.

6- Something to read

A good book will help you pass some time and not be bored.

7- Do simple exercises

We do not mean running, but you can do some exercises while sitting in your seat. You may feel that you have nowhere to move, but you will be surprised that even small, frequent movements are beneficial as they improve blood circulation, stretching muscles, and joints.

You can also get out of your seat and walk around the cabin, as well as stretching exercises that help relieve tense muscles on a long journey. Repeat the exercises regularly, if possible every 30 minutes.

Things you should never do on a flight

There are some things that you should avoid during your trip, and not all of them relate to seat belts. These are 5 behaviors that should be avoided especially on long-haul flights:

1- Not paying attention to the emergency procedures

Even if you have heard these alerts hundreds of times before and they seem boring to you, never miss hearing these alerts because it can save your life. At least take a few seconds to know the emergency exit, don’t ignore the request to turn off electronic devices, and also wear a seat belt.

2- Using the call button during inappropriate times

Never abuse this button, just use it if you feel sick or thirsty. If there is no emergency, do not use the flight attendant call button when the seatbelt sign is on.

3- Eating food after it falls on your tray table

Although the crew is committed to cleaning and wipe down the tray tables on the plane after each flight, you will find the highest levels of bacteria on these tables. So don’t eat the food after it falls on your tray table.

4- Walking around barefoot

Sure, it’s nice to feel comfortable on a flight, especially when you’re on a long trip, but that doesn’t mean you have to walk barefoot because the floor can be dirty. Likewise, if you want to rest your feet, do not place them in the back of the passenger seat in front of you, because that completely annoys them, and you should also guard against pushing your seat back more than needed because this restricts the freedom of the passenger sitting behind you.

5- Trying out a new medicine

Do not take medicine for the first time on a plane because you may discover that you are allergic to one of the active ingredients in this medication which causes a crisis, so try it at home first.

Ways to prevent Pilot fatigue on long-haul flights

The problem of pilots’ fatigue during flights is a common problem and therefore pilots need to be well-rested to be able to focus on their steps. Being rested is one of the most important things you can do as a pilot to ensure a safe flight.

However, changing schedules, time zone changes, and other factors can negatively affect the body and lead to fatigue. That is why prevention is the best way to combat pilot fatigue.

Here are some ways to avoid fatigue while driving on long trips:

1. The right food

Food is energy. So you should make sure that you eat the right food and at the right time to prevent fatigue. Avoid processed and sugary foods. Focus on eating healthy foods such as fruits, vegetables, and nuts.

2- Drink plenty of water

Dehydration is one of the biggest problems a pilot can face. So, be sure you drink plenty of water.

3- Do not drink too much caffeine

You have to be careful with the amount of caffeine you are consuming because it leads to sleep deprivation. But do not depend on caffeinated drinks such as soda and energy drinks, because high sugar levels in these drinks will lead to health problems. You can drink tea, coffee, and dark chocolate in an appropriate quantity.

4- Take a nap

According to NASA, 26 minutes is all it takes to significantly improve performance and alertness. The pilots and the crew need to take a nap during long trips, and there are sleeping beds for the pilots located either behind the cockpit or over the cabins of the passengers.