Turn Your Next Long-Haul Flight into a Wellness Retreat
Could you turn a long flight into a wellness retreat?
Long-haul flights can be grueling, but with a little preparation, you can step off the plane feeling energized and ready for your destination. Here are some practical tips to stay comfortable, maintain good posture, eat well, and even improve your sleep during a long journey.
1. Sit Comfortably with Good Posture
Good posture is key to avoiding stiffness and discomfort during long hours of sitting. One game-changing tool is a lumbar support pillow. Look for one with memory foam that starts compact (ideal for your carry-on) and inflates to provide targeted support for your lower back. To use it:
Inflate the pillow and adjust it to fit the natural curve of your lumbar spine.
Secure it with straps to keep it in place.
Relax, kick your legs out if possible, and enjoy improved posture with your back properly aligned.
2. Smart Snacking and Staying Hydrated
What you eat and drink on a flight impacts your energy levels and overall comfort.
Hydration Hack: Bring a large, insulated mug or thermos (like a 32oz Yeti) and fill it with bone broth. This warm, nutritious drink is rich in protein and minerals, making it an excellent alternative to sugar-laden snacks. Add spices for extra flavor. Link to Bare Bones Broth
High-Protein Snacks: Pack lightweight, high-protein snacks like regeneratively farmed beef jerky. Avoid sugar and focus on protein to stabilize your energy levels and feel satiated. Link to Stemple Creek
3. Keep Your Blood Flowing
Sitting for extended periods can cause discomfort and increase the risk of blood clots. Incorporate simple movements to improve circulation and regulate your blood sugar:
Soleus Push-Ups: While seated, lift and lower your heels to activate your calf muscles.
Heel Kicks: Extend one leg at a time, pressing through your heel to engage your quadriceps, calves, and hamstrings.
Seated Cat-Cow Stretches: Exhale and fold forward, then inhale as you arch your back. This stretch mobilizes your spine and improves blood flow.
Neck and Shoulder Rolls: Loosen up with gentle head turns, nods, and shoulder rolls to relieve tension in your upper body.
4. Sleep Smarter
Sleep can be elusive on flights, but these strategies can help you maximize rest:
Prepare for Sleep: A couple of hours before you want to rest, put on blue-light blocking glasses to help regulate your melatonin levels. Watch a movie or read a book to relax your mind. Link to Blue Blockers
Create a Sleep Sanctuary: Swap the blue blockers for a light-blocking blindfold and use noise-canceling headphones or earplugs. Listening to a Yoga Nidra playlist can guide you into a meditative state, promoting deep, restorative sleep—even if you wake up briefly. Link to my favorite Nidra YouTube channel
Your Next Flight Awaits
Flying doesn’t have to leave you feeling drained. With these tips for comfort, movement, nutrition, and sleep, you can enjoy your journey and arrive at your destination refreshed. Safe travels, and don’t forget to share these tips with your fellow travelers!
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Happy flying!
