Feeling tired and sluggish on long flights is a common problem for many people – we asked medical experts to explain the main causes and share prevention tips
Long-haul flights often seem like the ideal chance to tackle that mounting inbox or finally get through that book you’ve been meaning to read. Yet for many passengers, these productive intentions quickly fade as lethargy sets in.
To understand what causes this airborne fatigue, we consulted experts who’ve identified the main culprits behind why air travel leaves us feeling bloated and drained. They’ve also offered practical advice on how to combat these effects.
Throws your regular schedule off balance
“When we are out of our usual routines on a flight, it disrupts what our bodies are used to,” explains Dr Asimah Hanif, NHS GP and medical expert working with travel insurance provider Staysure. “For example, you might not be used to eating so early in the morning when they serve breakfast on a plane, and you might be served something that you don’t usually eat, like an omelette.
“So, the impact of both of those elements combined – eating things that you’re not used to and eating after the time frame that you usually would eat – can disrupt digestion and contribute to sluggishness.”
Dr Mark Austin, gastroenterology specialist at Nuffield Health in Haywards Heath, concurs, noting: “If you’re flying at funny times of the day, that can have an impact on your physiological state, and can release stress hormones and make you feel less hungry, bloated and uncomfortable.”
Lack of proper rest “Many of us struggle to get good quality sleep on a plane, and sleep deprivation has a huge impact on your digestion and how you feel,” explains Dr Austin.
Environment
“When you’re flying at altitude, the air cabin pressure will change and you’ll also get lower oxygen levels, which in turn could affect your digestion and your energy levels,” notes Dr Hanif. “In addition, the cabin air is conditioned, but it’s also quite dry, so people will often notice that their skin becomes dry and might feel dehydrated, which can also contribute to fatigue.”
Alcohol
“We have to be careful about drinking while flying at altitude, as the effects of alcohol can be heightened and have a very negative impact on you,” warns Dr Austin. “We often see people on the news who suddenly become uncontrollable, irrational or difficult to manage when they have been drinking on a plane.
“Alcohol causes dehydration, sleep disturbances and can also have a significant impact on the muscles at the lower end of the gullet, so it can increase your risk of things like reflux.
“Plus, it’s a calorie load and that large volume of sugar can cause changes in your blood sugar levels, which can influence how your body is reacting to these situations.”
Coffee
“When you’re travelling over time zones, your body can become incredibly confused about what time of day or night it is, and if you taking caffeine, which is a stimulant, that can become very difficult and can actually prolong the impact of jet lag,” explains Dr Austin.
In-flight meals
“Airline meals often contain a high level of salt and I’ve been told that this is because your taste is altered at altitude, so the airlines often compensate for that by adding in more salt to make it taste nice,” notes Dr Hanif. “However, as a result, that can cause water retention and processing issues.”
In-flight cuisine also tends to be carbohydrate-heavy
“The food is usually ultra-processed and often involves things like pasta, rice and bread,” observes Dr Austin. “They often don’t attain much fibre, but do have quite a lot of fat for taste and satiety. These types of foods fill you up and make feel you sleepy.”
Lack of movement
“Sitting down for long periods reduces your general circulation, slows your metabolism and can impact general nutrient absorption,” emphasises Dr Hanif.
Dr Austin continues: “People that are prone to slow gut transit and constipation need to get up and walk around, and if you’re not doing that for long periods of time, plus all the other factors that we’ve already mentioned, you’ve got a significant risk of problems with regards to slow gut transit and gas production. So, you might find that you get a lot of wind.”
Insufficient hydration
“Aeroplanes do run with very low humidity, so you’ve got a huge risk rate related to things like dehydration,” explains Dr Austin. “Dehydration can trigger a stress response where your body is trying to divert blood away from the organs that it doesn’t necessarily think are super important, which often includes your gut. This will cause problems related to digestion, gut transit, bloating and problems with regards to constipation.”
How to avoid feeling lethargic on your next flight
Steer clear of stimulants
“The sensible thing would be to avoid triggers like alcohol, coffee or caffeine, before and during a flight,” suggests Dr Austin.
Skip heavy meals
“Choose a meal that is lighter and is more balanced, rather than a really starchy, carb-heavy meal, ” advises Dr Hanif. “Opting for a meal that contains protein and vegetables instead will have less of an impact on your body.”
Graze instead
“If you don’t feel very hungry, you’d probably be better off snacking rather than eating lots of large meals,” notes Dr Austin. “Take some fruit, nuts and seeds onboard with you.”
Keep yourself hydrated
“Try to have a glass of water, or half a bottle of water, every hour,” suggests Dr Austin.
Stretch your legs
“Get up and walk around the cabin every two to three hours,” advises Dr Austin. “Movement can help dissipate some of the gas if you’re getting some bloating symptoms, and it can help things transit through the gut more easily too.”
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