Quote from Fergus McCarthy on March 13, 2025, 12:24 pm

Optimise sleep for long-haul travel

World Sleep Day Friday, 14 March 2025, making it the perfect time to reset habits, especially for those planning spring and bank holiday getaways. While excitement builds, sleep often gets overlooked. Saga Holidays spoke to Well-being Coach Sarah Stannard and Pharmacist Carolina Goncalves to share expert insights on maintaining quality sleep while travelling.

Adjust light exposure to maintain a healthy sleep cycle

Managing light exposure while flying plays a crucial role in regulating sleep. Carolina recommends using an eye mask to block cabin lights and seeking natural daylight upon arrival to help adjust to a new time zone. Sarah suggests strategic naps, exposure to sunlight, and gentle movement to help reset the body clock and minimise jet lag.

Natural sleep aids to encourage relaxation to sleep better

Rather than relying on medication, natural sleep aids can support a consistent sleep routine. Sarah highlights magnesium, herbal teas, and breathing techniques as effective methods to promote relaxation. Simple mindfulness practices, such as meditating for 10 minutes, also help lower cortisol levels, slow heart rate, and reduce stress.

Eat the right foods for sustained energy

What you eat before and during travel impacts sleep and energy levels. Carolina advises avoiding fatty, fried, or processed foods, which take longer to digest and can cause discomfort. Instead, opt for meals rich in fibre and protein, such as porridge with chia seeds, scrambled eggs, or a smoothie with spinach and banana.

For in-flight meals, Sarah suggests:

• Lean protein like grilled chicken, fish, or lentils to keep blood sugar stable.
• Whole grains such as brown rice or quinoa for sustained energy.
• Steamed vegetables for fibre and digestion support.
• Fresh fruit for hydration and essential vitamins.

Stay hydrated to prevent travel fatigue

Long-haul flights cause dehydration due to low humidity in pressurised cabins. Carolina explains that moisture evaporates quickly from the skin and respiratory tract, often without triggering thirst. Sarah recommends drinking plenty of water and herbal teas while reducing caffeine intake. Hydration strategies should also include electrolyte balance to maintain energy levels.

Use mindfulness techniques for stress-free flying

Even seasoned travellers can experience stress on long journeys. Sarah suggests deep breathing exercises to increase oxygen flow and ease tension. Carolina recommends incorporating ginger into tea or hot water to reduce nausea and aid digestion.

Stretch and move to ease muscle tension

Sitting for long periods can cause stiffness and joint pain. Sarah advises making postural adjustments to prevent slouching and support the spine. Carolina suggests slightly reclining the seat to evenly distribute weight and reduce strain on the lower back.

Compression socks can improve circulation by applying pressure to the feet and ankles, preventing blood from pooling. Simple exercises, such as rotating ankles, flexing calves, or wiggling toes, help maintain healthy blood flow.

Reset your sleep schedule upon arrival

Once at the destination, Carolina recommends spending time outdoors in natural light to help reset the circadian rhythm. Avoiding long daytime naps also encourages a natural return to a regular sleep pattern, keeping the body energised and active.