The Traveler’s Guide to Self-Care in the Sky

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Many travelers are familiar with the post-flight slump. The feeling of stepping off a plane, feeling stiff, dehydrated and drained, can diminish the excitement of arriving at your destination. Sometimes, air travel is the most challenging part of the entire trip, but it doesn’t have to be that way. Here are self-care tips to make your flight a rejuvenating start to your adventure.

1. Pack Your In-Flight Wellness Kit

Airplane travel can bring unique stressors to the mind and body. The oxygen levels, temperature, humidity level and pressure can contribute to stress, dehydration and exposure to disease-causing germs. Preparing the essentials can help you feel calm and relaxed while traveling. Some items to pack include:

• Compression socks: Long periods of sitting can make your legs feel heavy. Compression socks can help boost blood circulation and reduce muscle fatigue. 
• Hydrating mist: A quick face mist can restore your skin’s moisture.
• Lip balm: Keep your lips moisturized while on a flight.
• Electrolyte sachets: Adding electrolytes to your drink can help your body use and retain fluids.
• Refillable water bottle: A reusable bottle eliminates the need to buy drinks in single-use plastic bottles.
• Snacks: Bring nutritious snacks, such as fruits and nuts.

2. Nourish Your Body Pre-Flight

Eating a balanced, nutritious meal before your flight is essential for your overall health. Choose light meals that support your digestion. For example, a bowl of oats topped with chia seeds and berries is enough to make you feel full without weighing you down. Avoid inflammatory foods to reduce discomfort, such as processed meats and fried dishes.

Choose complex carbohydrates and lean proteins over simple sugars and heavy fats. Avoid salty foods to reduce bloating and ensure a comfortable trip. Airports can be chaotic, so make sure to practice mindful eating to counteract the stress around you.

3. Use Noise-Cancelling Headphones

The low-frequency hum of the airplane engine and the cabin chatter can distract you from enjoying the flight. A good pair of noise-cancelling headphones can shield you from the persistent noise, giving you a chance to rest and recover. However, the true self-care benefit comes from what you replace the noise with. 

Listen to guided meditations that promote relaxation or sleep. Calming tunes, such as instrumentals, ambient music, classical pieces and lo-fi beats, are also a great choice. Sometimes, silence can be your best friend. Use the noise-cancelling feature without playing an audio to enjoy a moment of quiet reflection.

4. Download in Advance

Preparing your gadgets with entertainment and relaxation tools ensures you can unwind and disconnect, even with spotty in-flight Wi-Fi. Download various content, such as your favorite movies, a new season of your TV show or inspiring documentaries. Engaging podcasts or audiobooks you’ve been meaning to start are also excellent choices.

You can also bring a book that can draw you in. If it’s too bulky, consider an e-reader that can store multiple books. Include a mix of fiction you can get lost in and nonfiction options related to your destination or interests. Even reading just a few pages while you wait on board or during a quiet moment as your child naps can provide a peaceful mental escape.

5. Practice Proper Hygiene

Airplanes can accumulate germs due to crowded, enclosed conditions and high-touch surfaces that aren’t cleaned between successive flights. Simple actions, like regular handwashing, can make travel healthier and safer for everyone. The World Health Organization finds that proper handwashing could prevent more than half of health care-associated infections — a powerful reminder of how small actions can have a big impact.

Freshen up an hour before the plane begins its descent. Brush your teeth, use a gentle cleansing wipe to clean your face, reapply your moisturizer and use a spritz of dry shampoo to feel cleaner and prepared for your arrival.

6. Stay Hydrated

Drinking water helps you avoid headaches, fatigue, dizziness and muscle cramps for long-haul flights. Bring an empty reusable bottle to fill up post-security. Don’t be shy to ask the flight attendant to refill it.

While you might be tempted to enjoy a cup of coffee during your flight, consider saving it for once you land. Caffeinated drinks are diuretics and increase urine production, which may make staying hydrated harder than it needs to be. Focus on hydrating with water instead to give your body the boost it needs to arrive feeling refreshed.

7. Get Some Rest

Sleeping on a plane with constant noise and zero privacy can seem challenging. Try a reusable eye mask or cooling gel pads to block out light and signal your body that it’s time to rest. Even with limited leg space, this simple hack can help you reclaim a sense of relaxation.

A travel pillow is a game-changer on long-haul flights. Experiment wearing it backwards to support your chin or tuck it under your shoulder if you’re leaning against the window. Alternating these positions can give you moments of comfort that make rest possible, even at 30,000 feet. 

8. Move Your Body Mindfully

Simple movements can make a meaningful difference in your comfort and well-being. You can take short walks down the aisle to ease muscle stiffness that naturally comes from sitting for long periods.

You can also do seated stretches to refresh your muscles, even if you can’t get up. Try doing a side-to-side neck stretch. Slowly turn your head to one side and hold it for five to 10 seconds while taking a deep breath, then return to the center. Repeat on the other side and notice how the tension melts away.

9. Reflect and Set an Intention Before Landing

As the plane prepares to land, consciously reflect on what you want to get out of this trip. Perhaps you need this adventure to get to know yourself better or to rest after months of working hard. Intentionally “land” any stress, work-related thoughts or anxieties and leave them on the plane as it lands.

Setting an intention helps you land with a sense of calm. Instead of worrying about baggage claim, immigration and customs, spend a few moments visualizing a positive first hour at your destination. Use your phone’s app to write down three things you are grateful for about the adventure ahead. This simple act shifts your focus from stressing out to being excited for what’s ahead.

Arrive As Your Best Self

Self-care in the sky is about making wise choices that honor your well-being. With a bit of preparation and the right mindset, you can help your mind and body feel rejuvenated. Follow these tips so your vacation won’t have to start when you land, but the moment you settle into your seat.