Long-haul flights (10–15+ hours) can take a toll on your body—even if the destination is worth it. The most common issue? Jet lag.
Jet lag symptoms often appear within 24–48 hours of arrival and can take up to a day per time zone crossed to fully recover. Fortunately, there are proven in-flight strategies to help minimize the effects of jet lag and arrive feeling refreshed.
1. Stay Hydrated with Electrolytes
Airplane cabins are extremely dry—typically 10–20% humidity, drier than the Sahara Desert. While cabin air is filtered every 2–3 minutes and captures 99% of airborne microbes, low humidity increases your risk of dehydration and illness.
Tip: Drink 250mL (8 oz) of water mixed with electrolytes like SOS Hydration for every hour of your flight. This improves water absorption and helps maintain immune function.
2. Boost Circulation and Reduce Swelling
Prolonged sitting slows blood flow, increasing the risk of swollen legs and deep vein thrombosis (DVT) during flights.
Tips:
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Wear compression socks to support circulation.
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Walk up and down the aisle every hour.
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While seated, do ankle circles, toe points, and calf flexes to keep blood moving.
3. Create a Comfortable Sleep Environment
Quality rest is key to beating jet lag. Airplane noise can disrupt sleep, so equip yourself with:
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Noise-cancelling headphones (cut ambient noise by up to 50%)
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A contoured sleep mask (like the Manta Sleep Mask)
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An ergonomic travel pillow (like the Trtl Pillow)
These accessories help block distractions and improve comfort, making it easier to rest on the go.