Oddbean new post about login | logout I usually feel awful after flying long distances. Some people travel well, and that’s not really me. I usually can’t sleep much on a plane, even in business class, so I forcibly skip a whole night of sleep basically, and end up with a headache and full body aches. Over the years I’ve picked up some techniques to minimize it, but clearly not enough (travel for me used to be “hellish” and now it’s much improved to just “awful”). What do ya’ll do to minimize the negative impact when traveling?
I don't travel but I have heard of others doing yoga (specifically grounded to the earth)
Depending on the travel length, I either power through that day or go right to sleep afterwards, using mindless TV or a book to calm my mind mid-travel. There is no magic bullet I've found.
I can’t sleep on planes either, but I have a whole routine now. The main thing is timing the flights, and never flying > 6hrs unless it’s a good lie flat. Going west to east, you HAVE to leave at night. This way, I can get a few hours in at least. I take me red glasses, avoid eating, do some work until I’m tired, and if I need it, take a gummy. Flights back east to west are easier but must be done during the day. In this way, you can ultra productive the whole time and then go to sleep when home - so that’s never a huge issue
hitting the gym before/after has worked for me
You dig squash?
•maybe• We all float balloons down here, but moving any mountain shouldn’t be a defiance
historically: drinking alcohol, it at least decreases embolisms in the blood from the low air pressure... probably some aspirin would help too also, further, plan your travel so you are not so long between sleeps, and try to get morning flights instead of evening, and instead of doing multi-hop flights do one hop, sleep, then do a second hop
Avoid alcohol, and I bring saline nasal spray to help with the dry air. Occasionally I'll take 3mg melatonin if my desired sleep time on the plane is outside of my normal pattern. Can only sleep in business. Not a chance for me when I'm economy.
1. Don't. 2. Lavender oil knocks me TF out. Legit stuff, not the fake kind that is meant to smell offensively. 3. As soon as you get to your destination, engage in a grueling workout, preferably lifting heavy things. This is supposedly proven to help your body reset its rhythm to your new location significantly faster. 4. Don't HAVE to do anything the day you get somewhere. The stress of having to be heads up and on your toes does not help most people reset. 5. If you are arriving before dawn, watch the sun rise, without any glass in between you and the sun. The infrared light signals deep parts of your brain to wake TF up, kicking your body into motion. Conversely, watch the sun set, again, with no glass interfering with your viewing.
Drink a lot of water, walk or stand up during the flight, and yoga/exercise at the destination. In general, it works well but If I'm against the clock I try to sleep, at least four hours.
hydration during and after flight is key
military sleep method https://m.primal.net/IUrr.jpg
I usually read a book on a long flight and it passes the time, I usually listen to bitcoin podcasts and that helps too
I just stay in my little town in Ohio
Go for a run or long walk on arrival.
Prepare and eat a good meal before the flight; stretch regularly and walk the aisles during the flight; watch a good comedy to gain perspective; read a good book like Broken Money; and then close my eyes and wish love and happiness to my parents, my neighbours and my wife and children.
When you meditate you also get rest. May take effort to not go with the mind, but you got the traveling time to master it. I've managed to to make long journeys more positive like that, also because when falling asleep my posture might change giving the body pains after, although you might just fall asleep this way. So sit straight or some resting posture that business class gives, and watch you breathing ( vipassana is on of the ways) Take a style that you feel works. I can send you one if you wish. What better place to do this, than a place where you're forced to have to stay for a while 🧘 😊 Good luck
In this short video on supplement optimisation, they mention briefly supplementation to help balance the circadian rhythm https://youtu.be/ze67cGGlF3c?si=2nPp9Zk4o7Oskp-0
No late afternoon, evening or red eye flights. No alcohol before or on the plane. Water only. Eat full proper meal at home/hotel before airport. Extra doses of vitamin C and D3 before flight (in addition to multivitamins). Hit the shower and change clothes after arrival. If arriving early enough, do some light cardio. Otherwise arriving late, take melatonin and hit the sack.
8 oz of water per hour of flight! Get an isle seat!! You will feel great!!
Fly 1st class.
nothing Lyn... travelling too every month 3hr flight, and all the between like going to the airport 2 hr before... and the security... is all a gigantic balls breaking annoying time!!! when i arrive I need to sleep and a day to recover.
accept that the day will be ruined and unproductive and plan accordingly
Two to four hour sleep deficit night prior to travel. No alcohol on flight light meals and box breathing when you wake? Crossing time zones try synch to destination. states is a pain due to Euro/Asia time zone delta. Live and stay north/ south travel zones? Was a massive hassle living in states and traveling eurozone back in the day🤷♂️
There’s a good stack that helps with oxidative stress (caused mainly by EMFs), recovery, and overall help with how exhausting and damaging traveling can be for the body. Here are some things: - Drink reishi mushrooms from a brand like Four Sigmatic. - wear lavender essential oil in your wrists. - wear blue light blockers. - CDB - noise cancelling headphones with pink noise of something like Brainfm - if you want to go to the next level, there’s brands that make EMF blocking clothes. - hydrogen tablets dissolved in water help with free radicals (oxidative stress). There’s more but that’s in my top of mind usually. Here are a few great resources from Ben Greenfield: 1) https://www.instagram.com/p/BzthADhAx5i/?hl=en 2) https://bengreenfieldlife.com/article/lifestyle-articles/quick-travel-tips/ 3) https://share.snipd.com/chapter/23bbb7d6-7bec-4efe-8be0-958b7df02f70 4) https://bengreenfieldlife.com/article/the-last-resource-on-sleep-youll-ever-need-the-ultimate-guide-to-napping-jet-lag-sleep-cycles-insomnia-sleep-food-sleep-supplements-exercise-before-bed-much-much-more/ 5) https://bengreenfieldlife.com/article/lifestyle-articles/healthy-airplane-travel-tips/
https://fount.bio/products/flykitt
This is awesome, but after looking at the ingredients, I’d just keep taking my normal supplements and add 1mg of melatonin. Then buy a pair of the glasses off amazon for $8.
The biggest improvements I have experienced: - Noise cancelling headphones - so necessary 🙏🏼 Earplugs + noise cancelling headphones if there are kids crying nearby - Water with added electrolytes (I make my own because most pre-mixes have added sugar, flavours, and colors. I just put 1g Redmond's Real salt, 1g potassium, 150 mg magnesium into a bottle and fill it with 1L water after security). - I no longer eat airplane food, I'm the weirdo who brings my own food lol. Our taste buds are different up there and I didn't realize how bad it is until I tried it after landing. Also, I found that the combination of salty carb-dense airplane food + dehydration were the hardest things on my body. Those are the top three things that significantly improved my flying experience, but here are a few other things that may help: - In-flight drinks: Water or sparkling water only - Isle seat to stand and walk every few hours - Eye mask if it is a long flight - Blue light blockers (in airports especially)
Hi @LynAlden Circadin 2mg (melatonin) is a slow release prescription melatonin that is postly used in older patients because of lower melatonin levels, that affects their sleep pattern. If you fly over multiple time zones, like US to Egypt 🇪🇬, you will definitely struggle to change your circadian rhythms. Sleeping tablets does not address this and actually just make things worse. “Natural” melatonin are also available but does not have the slow dose controlled release of the prescribed ones. I have used it for many patients and for myself in the past and though not perfect, it definitely helps and it reduces jet lag after flights. Hope this was helpful @DrLuke 🩺
I just used timeshifter app for jetlag, and was happy with results (melatonin really seemed to help me). On the flight itself, I try to get some work done, then a movie, then eye mask and ear plugs (the silicone wax ones). Noise cancelling headphones are too bulky. A good pillow helps too.
I guess it is just that dumb manly militancy I have built in me. When I was a kid, A forest fire almost came and destroyed our house, And we had to evacuate the area and pick in a few hours what stuff to take and what stuff to leave. I think this has both A: primed me for taking my emotions out of traumatic or high stress situations, And B: made me realise how much I need in the immediate moment when you go from being comfortable to just living day to day. A lot of my early solo travel was just a backpack, And I often found myself stuck in a foreign country without money until the next monthly payment, Which in my opinion is the best way to travel. You should not make yourself a burden to locals, But you should also not expect to always see the truth of a place when you pay to be there. What you pay for is to avoid the real work that goes into living in a place and it takes about 6 months being somewhere before anyone can understand the hard work that makes somewhere special. Yeah, I blame it on my dumb masculine traits. I can pretty much pass out in an airport or a strange place as long as I know I won’t get killed.
“What do ya’ll do to minimize the negative impact when traveling?” Flying during the day only. Seriously, no matter how tired I am it’s impossible for me to sleep in a plane. Basically it’s impossible for me to sleep while sitting. I’ve tried everything.
Basically eat a lot before & during flights, watch Ad Astra with Brad Pitt on the onboard entertainment system or download it on your phone & just let the sandman do his work 👍🏻
If timewise possible I make a long bicycle ride (no e-bike) or a long hike on the day of the flight, to get really tired legs. Than a good hefty meal just prior to going to the airport. Only stairs allowed, carrying all the luggage. In the plane I'm so thankful that I may sit! EU to NZ not a single time getting up from the seat.
if you generally can't sleep well, travelling is a good way to make it even worse
1. Try to arrive in the morning 2. Force yourself to get out and walk 15k+ steps your first day 3. Do not go to sleep before 8pm That usually prevents jet lag for me. Sucks day 1 but after that is good.
Lyn, take some Melantonin, it helps nostr:note1rl96sqrckystaxgjv6zd2s98l2gj2yz4508c3gu4zdtn90gaslgshthp5w
empty mind
You can try to check out Dave Aspreys work on travelling, I think there might be something to help you
Drink liquids. With electrolytes are even better. Also, a high fat diet the day before and during. (Obviously I mean good fats like beef and avocado.)
recently crossed the ocean on a cruise ship, good way to focus on other stuff, if you have free time, takes around 2 weeks though to cross the atalantic. Overall good variety of food, but you get bored out of your mind by all the onboard activities.
Take some methylene blue !
Water and no other drinks. Don't eat the food (loaded with nasty additives). Sit isle and move regulary, stretch, walk, etc. Blue blockers pre-bad-plane sleep. Compression leggings under my jeans. Compression socks. 24h flight (14+8) = arriving tired but not wracked. Bounce back quickly once arrived with AM sun on the face, healthy food and exercise.
Scotch
I got an amazing pill- cocktail that will make you sleep the whole journey. Approved by my gf with flight phobia. Its: 1mg of Lorazepam and 1x travel pill- (62mg Dimenhydrinate) OR the travel pill together with 1g Paracetamol often also does the Job. OR all three. Enjoy.
I have been having similar issues. Couldn't find a way to sleep comfortably, but I just got a travelrest pillow and I think it's going to make a big difference. I also always travel with a pair of earplugs Is the sleep issue more to do with physical comfort or being able to sleep in that environment?
Australian, so in feel you. In reverse order of importance: 3. I tend to have to hit the ground running, so I unlimit my caffeine and sugar intake when overseas. 2. Fly business overnight: being able to rest, even if not sleep properly, really makes a difference. 1. Half the stress is anticipation: I try to travel very Zen. Once I'm at the first airport, I chill. Don't have any explicit goals for working on the flight, don't stress security, delays, etc. Calm and stillness. Also when I travel for pleasure with the family, I have an ugly Hawaiian shirt I wear to emphasize to myself that this is *not* a business trip! Sets the holiday mood early...
Noise cancelling headphones. Stay extra hydrated but also a glass of wine or two go down great. Aisle seat so bathroom trips and gentle exercise can happen. I usually fall asleep to an audio book or two. If it's a red-eye try to sit near the back of the plane, there's more chances of empty seats to spread across back there.
maybe you should try sleeping pills on the flight
I’ve had the same pattern of issues as you experience. Now it’s much much better. 1. Lots of water, no alcohol. 2. Sensors quieting: earbuds, eyemask and mouth taping. 3. Different breathing techniques to relax and sleep when possible. 4. Mindset shift so as not to stress if sleeping pattern when flying is very different from regular night.
This indicates a likely unconscious anxiety / fear towards plane traveling. If so your body would spend the duration of the trip in high stress mode (over engaging the sympathetic nervous system, which can be measured by lower than usual HRV) as it’s expecting danger. Relaxation techniques before & during travel (like meditation or repeating a mantra often) or hypnotherapy session to have new associations with plane travel are likely to significantly reduce the excessive impact of plane travel. Some find that taking prescription anxiety medication before getting on the plane help as well.
Easy light but nutritious Minimal alcohol; plenty of water Outside and sunlight on arrival Melatonin first few nights to help the new tz sync
Minimise stress and sleep loss by the following: 1. Take off mid morning. Thus you get a good nights sleep the night before you leave and ample time to get to the airport and deal with checkin hassles. 2. Spend the night before the flight at a nice, quiet airport hotel. No last minute stressful ‘getting to the airport’ hassles. Assuming a 12 hr flight, you will be arriving in late evening according to your body clock. Tired, but not sleep deprived. You will may need to deal with jet lag (depending on your routing), but you won’t be exhausted, and that’s half the battle.
don't fly :-)
don't change your eating times. eat according to your home clock schedule.
1. Get a good night sleep before the flight (lemon balm and magnesium) 2. Pack your own high quality food and DO NOT eat airline food. 3. Drink way more water than usual and take electrolytes. 4. Try and sleep a little even if you find it difficult. 5. Get a decent workout in once you get settled in after you land. Helps the blood and the breath get moving. You feel awful not because of jet lag it’s because of altitude sickness. Having lived at 7,000 ft we know how to combat altitude sickness 👍🏼
I eat an almond flour hemp cookie that I make from a strain I grew back in 2019 that has a very high beta caryophyllene and myrcene content. I don't sleep on planes either but the terpene profile of the hemp puts me in a much much more serene state than I would otherwise be.
