Tips for Comfortable Long-Haul Flights Within Australia
Flying across Australia can mean spending a significant amount of time in the air. While it's not quite the same as international travel, these long domestic flights can still take a toll on your body. This guide provides practical tips to help you stay comfortable, healthy, and refreshed during your next long-haul flight within Australia. Remember to check frequently asked questions for more information.
Staying Hydrated and Nourished
One of the most crucial aspects of staying comfortable on a long flight is maintaining proper hydration and nutrition. The dry air in aeroplane cabins can quickly lead to dehydration, which can exacerbate fatigue and discomfort.
Hydration Strategies
Drink Plenty of Water: Bring an empty water bottle through security and fill it up once you're past the gates. Alternatively, purchase water after security. Aim to drink water consistently throughout the flight, even if you don't feel thirsty. Avoid relying solely on the small cups of water offered by flight attendants, as they are often insufficient.
Avoid Excessive Alcohol and Caffeine: While a pre-flight drink might seem appealing, alcohol can dehydrate you and disrupt your sleep patterns. Similarly, excessive caffeine can lead to restlessness and anxiety. Opt for water, herbal teas, or juice instead.
Consider Electrolyte Supplements: If you're prone to dehydration, consider bringing electrolyte tablets or powder to add to your water. These can help your body absorb and retain fluids more effectively.
Nourishment Tips
Pack Healthy Snacks: Airline food can be unpredictable and often lacks nutritional value. Pack your own healthy snacks, such as fruits, vegetables, nuts, seeds, and whole-grain crackers. These will help keep your energy levels stable and prevent you from feeling sluggish.
Choose Protein-Rich Foods: Protein helps you feel fuller for longer and can prevent blood sugar crashes. Consider bringing protein bars, jerky, or a hard-boiled egg.
Avoid Processed Foods and Sugary Drinks: These can lead to energy crashes and contribute to dehydration. Opt for whole, unprocessed foods whenever possible.
Be Mindful of Portion Sizes: Overeating can lead to discomfort and indigestion, especially when you're sitting for long periods. Stick to smaller, more frequent meals and snacks.
Managing Jet Lag and Sleep Patterns
Even on domestic flights, crossing multiple time zones can disrupt your body's natural sleep-wake cycle, leading to jet lag. Here's how to minimise its effects:
Adjusting Your Sleep Schedule
Gradually Adjust Before Your Flight: If possible, start adjusting your sleep schedule a few days before your flight. Shift your bedtime and wake-up time by an hour or two each day to align with your destination's time zone.
Set Your Watch to Your Destination's 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.
Use Light Exposure Strategically: Light is a powerful regulator of your body's circadian rhythm. If you're flying east, try to expose yourself to bright light in the morning at your destination. If you're flying west, seek out light in the evening.
Sleeping on the Plane
Create a Comfortable Sleep Environment: Bring a travel pillow, eye mask, and earplugs to create a dark, quiet, and comfortable sleep environment. Consider using a blanket, even if the airline provides one, for extra warmth and comfort.
Use Noise-Cancelling Headphones: These can help block out engine noise and other distractions, making it easier to fall asleep.
Consider Melatonin: Melatonin is a natural hormone that regulates sleep. Taking a small dose of melatonin before your flight can help you fall asleep and adjust to the new time zone. Consult with your doctor before taking any supplements.
Avoid Alcohol and Caffeine Before Sleeping: These substances can interfere with your sleep quality.
Stretching and Moving During the Flight
Sitting for extended periods can lead to stiffness, muscle cramps, and poor circulation. Regular stretching and movement are essential for maintaining comfort and preventing health problems.
In-Seat Exercises
Ankle Rotations: Rotate your ankles clockwise and counterclockwise to improve circulation in your legs.
Foot Pumps: Flex and point your toes to stretch your calf muscles.
Shoulder Rolls: Roll your shoulders forward and backward to relieve tension in your neck and upper back.
Neck Stretches: Gently tilt your head from side to side and forward and backward to stretch your neck muscles.
Seated Torso Twists: Twist your torso from side to side, keeping your feet flat on the floor.
Walking Around the Cabin
Get Up and Walk Every Hour: Aim to get up and walk around the cabin for a few minutes every hour. This will help improve circulation and prevent stiffness.
Use the Restroom as an Opportunity to Move: Even a short walk to and from the restroom can make a difference.
Be Mindful of Other Passengers: Avoid blocking the aisle or disturbing other passengers when you're walking around.
Wearing Comfortable Clothing and Shoes
Choosing the right clothing and shoes can significantly impact your comfort level on a long flight.
Clothing Choices
Wear Loose-Fitting Clothing: Avoid tight or restrictive clothing that can impede circulation. Opt for loose-fitting pants, a comfortable t-shirt, and a sweater or jacket.
Dress in Layers: The temperature on aeroplanes can fluctuate, so it's best to dress in layers so you can adjust to the changing conditions.
Choose Breathable Fabrics: Natural fabrics like cotton and linen are more breathable than synthetic fabrics, which can trap moisture and make you feel uncomfortable.
Shoe Selection
Wear Comfortable Shoes: Avoid wearing high heels or other uncomfortable shoes. Opt for sneakers, loafers, or other shoes that provide good support and cushioning.
Consider Compression Socks: Compression socks can help improve circulation in your legs and prevent swelling. They are especially beneficial for people who are prone to blood clots or have varicose veins.
Bring a Pair of Slippers or Socks: Taking off your shoes during the flight can improve circulation and prevent your feet from swelling. Bring a pair of slippers or socks to wear instead.
Using Entertainment and Relaxation Techniques
Staying entertained and relaxed can help pass the time and reduce stress on a long flight. Learn more about Bookflights and how we can help you plan your trip.
Entertainment Options
Bring a Book or E-Reader: Reading is a great way to pass the time and escape from the confines of the aeroplane cabin.
Download Movies and TV Shows: Many airlines offer in-flight entertainment, but it's always a good idea to bring your own. Download movies and TV shows to your tablet or phone before your flight.
Listen to Music or Podcasts: Music and podcasts can help you relax and block out distractions.
Play Games: Bring a deck of cards or download some games to your phone or tablet.
Relaxation Techniques
Practice Deep Breathing: Deep breathing exercises can help you relax and reduce stress. Inhale slowly and deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth.
Meditate: Meditation can help you calm your mind and reduce anxiety. There are many guided meditation apps available that you can use on your phone or tablet.
Listen to Calming Music: Classical music, nature sounds, and other calming music can help you relax and fall asleep.
Use Aromatherapy: Bring a small bottle of essential oil, such as lavender or chamomile, and apply it to your wrists or temples. These scents can help you relax and reduce stress. Consider our services for booking your next comfortable flight.
By following these tips, you can make your next long-haul domestic flight within Australia a more comfortable and enjoyable experience. Remember to prioritise hydration, nutrition, movement, and relaxation to arrive at your destination feeling refreshed and ready to explore.