Traveling can be an exciting adventure, but it can also take a toll on your health. Long-haul flights, especially those involving multiple time zones, can disrupt your sleep, digestion, and overall well-being. I’ve flown many long-haul flights to Asia, Europe, Africa, and the Middle-East over the past several years, always looking for ways to optimize my travel and stay healthy. Here are some tips to help you stay healthy and feel refreshed throughout your journey.
Optimize for Sleep
With early and late flights, long transits, and uncomfortable environments, traveling can wreak havoc on your circadian rhythm and make sleep difficult. Time zone changes can be particularly challenging. When possible, I start adjusting my sleep schedule a several days before my trip. I gradually shift my wake-up and bedtime closer to my destination’s time zone. I try to do this by waking up 15-30min earlier each day for 5-6 days before my trip. For a North America to Asia itinerary, this can be difficult but, for Europe, even shifting 1-2 hours beforehand will help alleviate the stress on your body. The Timeshifter App is a great tool to give you a detailed schedule, including when to nap, have caffeine, and melatonin while in transit. To help shift my body’s circadian rhythm, as soon as I begin my journey, I will adjust my eating and caffeine consumption to match my destination time zone.
When I arrive, even after a red eye, I avoid napping. I try to power through the first day, adding extra caffeine if necessary. This way, when bedtime finally rolls around, I will be very tired and I will take melatonin to help reset my circadian rhythm. Napping can make falling asleep at the proper time more difficult, particularly when your body is already off its normal rhythm.
Travel Gear
Noise Cancelling Headphones- After trying many Bose and Sony over-the-ear and earbuds over the past several years, I recently upgraded to the Sony WF-1000XM5 and they are my favorites so far. They have great noise cancellation and sound quality. The small size makes them comfortable to have in for a long-time, even while sleeping. Foam tips for your earbuds can give a better fit and block more noise. Comply makes them for the Sony earbuds and for Airpod Pros
Hand Sanitizer and Sanitizing Wipes – I like this Purell sanitizer with a loop, so I can keep it outside my bag so it is always easily accessible. Whenever I board a plane, I use the wipes to sanitize everything- the seat, tray table, screen, armrests, and seatbelt.
Eye Mask – For a bright environment like a plane, an eye mask can help you sleep more comfortably.
Moldable Earplugs – These moldable earplugs are the first ones have found that are comfortable and effective. Being able to mold them ensures the perfect fit to block as much noise as possible.
Inflatable Neck Pillow – If I’m not flying business class, I will pack an inflatable neck pillow. This one doesn’t take up much space and can certainly make a nap on the plane much more comfortable.
Compression Socks – Anytime I am on a flight over 8 hours, I put on my compression socks when I board. By improving circulation and reducing fatigue, compression socks can help you feel more energized and alert during your travels.
Blackout Stickers – I always want my room to be as dark as possible, which can often be a challenge in hotel rooms. These little stickers are super easy to travel with and are great for covering up little lights on TVs, phones, thermostats, etc.
Supplements
L-Lysine – Lysine contributes to a healthy immune system by supporting the production of essential immune components, promoting tissue health, and regulating processes involved in immune responses. It will also help support moucous membranes in the nose and mouth, which can become dry and vulnerable from dry plane air. Take 1,000mg daily four days before you start your trip, during your travel, and 1-2 days after you arrive.
Vitamin D3 – Vitamin D supplements can help ensure adequate intake, support the immune system, maintain bone health, and promote mental well-being during travel. I take 1,000 IU most days and will double the dose to 2,000 IU in the days leading up to a trip.
Vitamin C – Vitamin C contributes to a healthy immune system by protecting cells from damage, supporting tissue health, and enhancing the function of immune cells. Take 500mg daily four days before you start your trip, during your travel, and 1-2 days after you arrive. Emergen-C packets also make a convenient way to get good dose and dissolve easily in a cup.
Melatonin – Your body naturally produces melatonin based on your circadian rhythm. When you change time zones, your body will not change its schedule immediately. A 3mg dose of melatonin can help you sleep on the plane
Nuun Electrolyte Tabs with Caffeine – Even just for taste, airplane coffee is questionable at best. I prefer to take Nuun tabs with caffeine to properly dose my caffeine. They dissolve easily in water