Among the achievements of the new age of travel, the long-haul flight will always be one of the most dramatic endurance challenges there can be. It is an unusual state of being, a purgatory in between time zones, time turned to mud where day and night no longer have fixed rhythms but lost in the monotone of engines and the continual twilight of a half lit cabin. To travel ten, fifteen or even more than twenty hours within an airtight metallic barrel is to expose the human body and psyche to a number of highly artificial sensations: the crunchy air, the imposed inactivity, the constant presence of other people, and the total loss of all connection with our physical world. To just make it alive through such an ordeal is the premature standard, to get through it unscathed, to end up not as a sweat covered, ball of nerves mess, but as a functional, rational, living person is a task that does not only take patience but hard work as well. It will require an ambitious, comprehensive approach, a carefully thought out offensive against physiological and psychological obstacles to the long duration air journeys. This training is conducted on three different lines of operation: the build-up that you do to be in a position to leave home, the management of your health during the time you are in the air, and the smart get-well program that you initiate upon landing. Adopting this tripartite philosophy, the cross-ocean flight could not only be turned into a rather tolerable experience, it can even become an efficient voyage.
The fight to have the comfortable long-haul flight is usually won or lost several weeks prior to your time of entering the airport. During this preparation phase is when you put in place your strategic preparation muscles which will pay off at 35,000 feet. It starts with the first step which is booking your flight. Fare prices are the prevailing dimension, which can afford a minimum feat of money to invest in comfort that brings an extravagant gain on your welfare. Beware the type of aircraft and airline reputation there are airlines that are (slightly) kinder in terms of seat pitch (the distance between your seat and the one in front) and it may make all the difference in the world. Seating yourself at the seat of your choice will be your first step of carving out a personal oasis. The age old question of whether to sit in the aisle or the window is increased when it involves a long trip. The aisle provides the gift of freedom: the freedom to stand, stretch and get up to the lavatory when one wants to do so and not have to clumsily crawl over sleeping neighbours. This is precious in the provision of blood circulation and elimination of stiffness. The window instead provides a sort of prison of isolation. It offers a hard place to rest against to have more stable rest and it allows you to have full control over the light that gets inside your room, and that is a potent tool to control the sleep-wake cycle. Premium economy can be the sweet spot of value for people who can afford it: it may offer not only the extra legroom a passenger needs, but a broader seat, more recline, and frequently an improved level of service which, all together, take the whole experience up to a level where it is enjoyable rather than merely bearable. Another strategic option is the red-eye flights, i.e., flight time late at night. They coincide with the biology of the body that wants to sleep, and the environment of cabin is also usually darker and quieter it is more favourable to obtain some hours of reparative sleep.
Your flight route and seat enclosed, now is the time to prepare your body mentally with the hardships that are to come. The airplane cabin is a very drying place, and in many cases the humidity may drop to less than 20 percent, drier even than most deserts. It is already fatiguing, gives head ache, and weakens the immunity once a person is in this environment when dehydrated. Hence, you need to follow the hydration protocol two or three days prior to you flight. Attempt to consciously drink more water and basically pre-load your system. At the same time, start reducing your intake of diuretics such as alcohol and caffeine that are in direct opposition to your hydration solutions. Meanwhile you can start to slowly push your internal clock or your daily rhythm (circadian) towards a time zone of your destination. In case you are traveling east, attempt to change your sleep schedule an hour or two earlier in a couple of days. If traveling west do the reverse. Such a gradual change can help to blunt the effects of the jet lag on arrival. A physician visit before traveling is a wise thing to do especially if one has any pre-existing conditions or fears air travel. It is the moment to speak about ways to Deep Vein Thrombosis (DVT) prevention, which is a serious sickness when blood clots may appear in the legs during the long sleeps of immovability. Your physician may prescribe medical compression socks, or suggest some in-flight exercises. It is also the moment to get any prescription needed it could be a light sleeping drug, anti-anxiety drug, or a prescription to counter motion sickness. It is proactive medical planning, which does not only equip you with helpful tools but also with priceless peace of mind.
The carry-on is the most important part of your airplane survival kit; it is not so much a bag as a life-support system. It is a good idea to have a major carry-on in the overhead lockers and a smaller one, more accessible bag, that you leave at your feet. Your go-bag is your personal headquarters; this is what you require regularly but are not allowed to do without disturbing your companions or searching in the overhead cabin. This command centre should be stocked with things like comfort, hygiene, health and entertainment. Comfort, a better neck pillow there is no alternative, and the memory foam kind is much more ergonomic than the usual models that are made of beads, and poorly support the neck. A pair of eye masks to eliminate the intrusive cabin lights and a pashmina or scarf or a special travel blanket are needed to build a micro-environment in which it is dark and warm, and a sleep is possible. To stave off the experience of looking and feeling dirty on a train, a compact kit comprising of a toothbrush, mini toothpaste, face wipes, an enriching moisturiser and lip balm will give you the opportunity to fight the difference of travel grime and will also give a huge psychological boost. Health wise, make sure you have all your own medicine well stocked, generic pain killers such as paracetemol and maybe some electrolyte powders to flavorize your water. As a form of entertainment, take the case that the system of the airline may collapse. Build your own digital library in your phone (or tablet): download a backlog of podcasts, several albums of music, a season of shows, and an audiobook. Every so often it is a relief to use a physical book or an e-reader. The most important thing is to bring a full refilled portable power bank and all the accompanying cables to keep your gadgets alive. And last thing bring own provisions. Carrying with you a choice of healthy and recognizable snacks, e.g. almonds, protein bars or fruit, allows you to control your diet and free to eat out according to your body, not the fixed schedule of the flight.
The last 24 hours prior to your travel should be related to making sure that you have finally cemented everything you have planned and developed the atmosphere of calm. Make a check to your packing list point-by-point. Make sure that all electronic materials are charged. Attire your pre-flight uniform: it ought to be layers of breathable non-restrictive fabric garments. When choosing, try to wear loose-jogging pants, a cotton t-shirt, a zip-up hoodie or cardigan and comfortable slip-on shoes. These are the best options because they will enable you to adjust to the varying temperatures produced in the cabin. Traveling to the airport, try to have a healthy alkalizing meal that is easily digestible. Whatever food is served, avoid that which is either too heavy, spicy, and greasy. The full and restorative night of sleep is the one ultimate goal to your last night at home. On the travel day, allow yourself a lot of time. Driving to the airport to beat the traffic and fast lines at the check-in and security filling your system with the stress hormones is the worst possible start of a long journey. The movement is slow, unhurried to the gate creating a serene mood. After you are cleared past the security, the last thing you should do as a preparation is to ensure you top off your own water bottle. You have organized your energy, pre-conditioned your body and relaxed your mind. You are now ready to get on the flight not as a passenger, but as an experienced traveller in the skies.
When you cross the threshold of the aircraft, the endurance phase begins. Initial moments are important to determine order and comfort in your small kingdom. Plan your space before you sink to your seat. Put your bigger bag away above your head and remove your on-board necessities (headphones, water bottle, neck pillow, book) via go-bag and place them in seat-back pocket. Perform a little but effective rite- take a antibacterial wipe and clean your tray table, armrests and seatbelt buckle. This purification process builds a distinctive feeling of self control and cleanliness. When you are settled do a little subtle but powerful psychological trick; set the time on your watch and phone to the time in your destination. This mental gesture is your very first step in a conscious direction to beat the jet lag and the very first phase of mind acclimatization process is started.
During the flight, the mantra should be that of hydrating. Dried out air cabin sucks the moisture out of your body with each breath. This silent dehydration is the major cause of headache, fatigue, dry skin, and the entire bad mood in the after-flight mood. It must be a proactive and constant strategy of yours. Drink water even without getting thirsty. Graciously accept all water offered by the cabin crew and do not be afraid of walking to the galley and requesting refills to your own bottle. Although water is essential, taking of electrolyte drink every now and then improves the capacity of your body to absorb and remove fluid. It is also essential to avoid what you drink too. Do not have caffeine and alcohol in this environment. They are powerful diuretics, which enhance the process of dehydration and interfere with the structure of your sleep. A glass of wine creates a relaxing effect which is compounded at altitude leading to disturbing and insufficient sleep and eventually intensifying the effects of jet lag. In case you indulge, you have to be aware of compensating to at least the equivalent amount of volume of adequate water.
A comparable degree of employing strategic thinking is needed when going through the in-flight dining. Airline food is designed to be mass produced, last a long time and to be delicious without you being hungry at all: in most cases a great deal of sodium is added so it can taste good when you do get away with sense of taste when the airplane is high. This may cause bloating and intensify dehydration. Be aware and listen to your body on thoughts of hunger instead of accepting all the meal trays blindly. It is here your ready-made snack provision will stand its worth. Nuts or protein bar would give you energy you need over a long period of time and would not have that crash effect that the sugary processed foods sold as snacks cause. One of the best strategies in fighting jet lag is to synchronize the meals to the destination. When you land in the middle of night, you can refuse to have dinner or can have a little part of a dinner. On the other hand, when you are close to the time of a breakfast, consume a light meal to make your body realize something is new in the day. The urge to eat due to boredom is a very essential reason not to want to go walking into feeling leaden and lethargic, instead of feeling fresh.
Human body was not created to stay in stationary position and the immobilization inflicted by the tiny airline seat is a big health hazard with DVT being most risking health complication. This workout and your muscle movements in the legs are important in supporting your own circulatory system of the blood to the heart. When you sit in one position hours at a time blood flow becomes slow, thus enabling the blood to stagnate at the lower limbs, which causes it to clog. In order to beat this, exercise is not an option but a requirement. Do make it your rule of thumb to get up and out and at least within the length of the aisle once an hour. There are gentle stretches you can do too such as calf raise or leaning against a bulkhead, when you are out of bed. You can also do a progression of endless micro-workouts even when you are stuck in your seat. Keep ankle, flexing, point and raise your knees and knees to your chest and press your feet to the floor to exercise your calf muscles. Your upper body is important too, so have regular neck rolls, and shake your shoulders to clear the tension that accumulates when you hunch your shoulders in your chair. and the one and only most valuable passive intervention in this battle is two items of compression socks. They help literally by transferring graduated pressure to your veins and force them to push blood up which drastically decreases swelling and the chances of having DVT.
The ultimate thing of the long-haul flight is, undoubtedly, sleep. Just a concentration of good hours of slumbers can essentially change the entire perceptual process and you will come with a refreshed mind and body. To reach this oblivious state in an upright, noisy and public space is an art. It starts by the making of your sleep cocoon. Lean your chair to a comfortable position, pump up your neck pillow and place it in ideal support positions and then inform your brain to go to sleep. Put on your eye mask and toss yourself into darkness since it is useful in stimulating the secretion of sleep hormone known as melatonin. Put quality earplugs or better noise-cancelling headphones. The low drone of the engines constantly and at a low frequency drains you psychologically; when it gets cancelled out it forms a bubble of intense quiet. An hour before the time you expect to go to bed, call a moratorium on all electronic screens. The light that they produce in blue actively inhibits the production of melatonin, undermining your endeavors to sleep. Rather, read a book in hand or listen to soothing music or do something easy like a simple meditation exercise or deep breathing. Whether or not you would prefer to use any type of sleep aid such as melatonin, it would be crucial to have tested it at home in order to know how it would react on your body. In case of any aids used during prescription, a doctor is needed to be informed in order to eliminate the adverse reactions or the feeling of being too groggy after landing.
In addition to these essential pillars, your psychological condition highly depends on your perception of personal hygiene and comfort. A cross country trip may make you feel dull and sub-humans. There are little ways in which a person can take care of themselves, and these can be of huge morale value. Fly well in the middle of the flight and also one hour prior to the landing to open up the lavatory and have your amenity kit. Cleaning teeth is a very basic yet impressive operation that can get you rejuvenated in a second. Wiping your face with a facial wipe to wash away all those drying properties of the cabin air is directly opposite to what the plane air does to you. Replacing contact lens with glasses will help you to avoid painful eye irritation. Such a small activity as picking on a new t-shirt before you even land can make you feel prepared to meet the day. You will have a long period of waking up, so you need to adopt temporal chunking: separate the flight in terms of psyche into a number of manageable blocks. It used to be a nightmare 14-hour flight, but now it is simply a chain of a two-hour movie, one-hour podcast, a thirty-minute meal, one-hour sleep, and a chapter in your book. Such a regimen does not make the time seem like a long period of the amorphous continuum and makes you feel the progress and power over it.
This is the last and possibly most important part of your trip as you start to recover the landing gear and you feel the ground come rush up at you. The speed and success of your acclimatization is going to be determined by what you do on the first 24 hours of landing. There is an enemy now and that enemy is jet lag and the most effective tool in your arsenal is natural light. When you get off at sight, in case it is daylight, put your eyes, as much as possible, in the sun. The best way to make your brain master clock understand is by using sunlight, which will make your clock tell the brain to inhibit its sleep hormones and adjust to new local time. The bed will call you by the siren when you get into your hotel. You have to fight unless it is already very late in the neighborhood. Even a lengthy daytime sleep will ruin your night sleep and extend your jet lag several days. Instead, shower, change into new clothes and go out straightaway. A short walk will not only enhance the advantages of light exposure but also will improve the mood and physical condition. Stick to the local clock on the remainder of the day. Eat what you have to eat when it should be eaten, whether or not you are liking it so much as you want to. Keep drinking water vigorously. Be active and busy up to the time you have a sensible local bedtime which is usually after 10 PM. In case you cannot resist the urge of taking a nap, complete it within 20-30 minutes only and this should be a kind of power nap, so that you have an alarm when you do not enter into deep sleep cycle. Once you have given yourself permission to sleep, then open up your room as dark and silent as could be permitted. Such disciplined behaviour on day one is a temporary investment that yields a quick dividend in the form of a quick pace back to normalcy.
To sum it up, both staying alive and managing to survive on a long-haul flight are proving how crucial foresight and self-discipline can be. It is a recognition that your travel does not start at the airport waiting area but at the decisions earlier on that working week. The promise is to take charge of your physiology by means of hydration, movement and purposeful rest in a demanding setting. and the wisdom over the knowledge will be that the journey does not stop at baggage claim but continues as a well thought and intelligent recovery process. By rendering the rather passive experience of flight, it becomes an active process of self-care, and therefore, agency is yours. You are not just going over an ocean; you are conquering the odd, between-time existing between worlds, but you are getting to a new place and a state of being ready to experience it wholly.
