From seat routines to circadian tricks, these travel wellness hacks help you land energised, de-puffed and ready to go — even after a long haul.
Forty-eight hours before: set yourself up
Hydrate steadily, not wildly. Aim for water with meals and in between. Nudge fibre up (veg, oats, legumes) to keep digestion happy, and go easy on alcohol and super salty foods the night before. Pack a mini kit: saline nasal spray, lip balm, light moisturiser, SPF, electrolyte sachet, eye mask, earplugs, a soft scarf, and a collapsible bottle.
On board: manage light, movement and micro-comfort
Think in 90-minute cycles. Each cycle, do 3 minutes of gentle moves at your seat: ankle circles, foot pumps, seated spinal twist, shoulder rolls, and chin tucks. Stand up when you can for calf raises and a short aisle lap. Sit bones back, lower ribs down; a rolled jumper behind the low back beats those flat pillows. Use saline to counter cabin dryness and a thin moisturiser under SPF for window seats (UV sneaks through).
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Eat and drink for a calm gut
Choose light, familiar foods you digest well. Prioritise protein and produce; save the feast for arrival. Sip water consistently; add electrolytes if you’re a heavy sweater or on very long sectors. Caffeine early only — it helps with alertness but can wreck sleep later in the flight.
Sleep smarter, not longer
If you’re crossing time zones, align with the destination time as soon as you board. Sleep when it’s “night” there, and avoid bright screens then. An eye mask plus a tight pre-sleep ritual (stretch, breathe, mask on) cues your brain. Melatonin can help some travellers; check with your clinician if you’re on meds or pregnant.
De-puff on landing
A brisk 10–15 minute walk in daylight resets your body clock better than another coffee. Hydrate, then have a protein-rich, colourful meal. If you can, shower warm-to-cool and finish with 30 seconds of chilly water on feet and calves. It’s simple lymph magic.
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Bottom line: small, consistent choices beat heroic ones. Move a little, eat light, time your light, and treat your skin kindly. You’ll step off feeling human.
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