A Guide to In-Flight Wellness Rituals

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Catching a flight can be stressful, even when you’re going away on a relaxing vacation. Because of the plane’s dry air, decreased oxygen levels, and a lack of space to move around in, many people experience dehydration, ear pain, bloating, and tiredness, among other symptoms. Unfortunately, whether you’re travelling for work or leisure, your body can’t tell the difference, and the physical (and often mental) impact of flying is the same.

However, you can use your flight time to support your wellbeing. By following these wellness rituals, you can stay hydrated, get some good quality sleep, and keep your body moving during your flight.

Hydration and skincare

The humidity on planes is far lower (around 10-20% relative humidity) than your skin thrives in, which is around 40-60%. Staying hydrated from the inside out can support both your physical health and complexion.

• Double down on water. Drink plenty before your flight, but make sure you’ve got a full bottle for your in-flight time too. You can also add electrolyte powder or magnesium tablets to your water to help reduce inflammation and muscle tension – it’s always a good idea to check with a medical professional before taking any supplements.
  
• Bring nutritious snacks – unsalted nuts or fruit are a better alternative to the snacks sold in-flight, which are often high in sugar and salt, and may contribute to dehydration.
  
• Bring sachets of herbal tea if you think you may struggle to drink enough water.
  
• Mid-flight, try a skincare reset routine. Apply a hydrating mist, then a moisturizer or sleeping mask – this will help reduce the tightness and dullness that goes hand-in-hand with dry cabin air. Products with hyaluronic acid or ceramides can also be useful.

Sensory calm and better sleep

If you’re travelling across time zones, you’re likely to experience jet lag. This disruption in sleep patterns can lead to insomnia, physical and mental discomfort, and reduced cognitive function.

• Use the box breathing technique (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) to calm your nervous system.
  
• Download a guided meditation app to help you relax – just make sure it’ll work offline before getting on your flight. 
  
• Alternatively, opt for a full digital detox to reduce mental fatigue and promote better rest.
  
• Use noise-canceling headphones or earplugs to block out cabin noise and reduce overstimulation.
  
• If you can, use essential oils like lavender or eucalyptus for calming aromatherapy – just remember to be mindful of the other passengers around you when using strong scents.

Mobility movement

Sitting still for long periods of time can impact circulation and cause muscle stiffness and spasms. By doing some mobility movements during your flight, you’ll boost your blood flow and reduce the likelihood of painful muscles that could impact you long after you’ve landed.

• If you have enough room to try a mobility circuit (without disturbing other passengers), do some ankle circles, calf raises, shoulder rolls, and neck stretches every hour or so.
  
• Stretch your legs every now and then by walking up and down the aisle for a few minutes if you can.

The time spent on a flight shouldn’t feel like time wasted. By focusing on these small wellness rituals, you can feel good both during and after your flight.