January marked a travel peak as UK Google searches for ‘long-haul holiday destinations’ increased by 36%. Although travelling to far-flung destinations is exciting, long trips can take a physical and mental toll on our minds and bodies. In fact, TikTok searches for ‘travel tips and tricks’, have increased by 48% since January 2025, as travellers look for reliable and easy tips to make long-haul journeys more relaxing.
Saga Holidays, has created a simple guide offering practical tips that support physical and mental wellbeing throughout a long journey. The team spoke to Certified Health and Well-Being Coach, Sarah Stannard and Pharmacist Carolina Goncalves who shared their expert recommendations on how to stay energised and comfortable on long flights and journeys.
- Sleep preparation for travelling long-haul can help reduce jet lag
Travelling for a long period of time and contending with time difference when you arrive at your destination can make getting quality rest challenging.
There are many simple ways to improve sleep and comfort; Carolina shares that “whilst flying, managing light exposure plays a crucial role in maintaining a healthy sleep schedule. Wearing an eye mask helps block out cabin lights when you want to rest, while seeking natural light upon arrival can keep you more alert and assist your body in adjusting to a new time zone.”
For simple remedies, Sarah says that “natural sleep aids such as magnesium, herbal teas, and breathing techniques help to encourage relaxation without relying on medication.”
With time zone shifts, sticking to a regular sleep schedule can be difficult. To combat this, Sarah recommends using “strategic naps, light exposure, and gentle movement” by doing so Carolina says this “helps your internal clock begin to adapt, reducing the impact of jet lag.”
- Skip the airport fry up and opt for something more nutritious
When it comes to purchasing food at an airport, train station, or seaport, it may be tempting to choose a readymade meal, however this isn’t always the best option to keep energy levels high during a long-haul journey. Carolina says that “is best to avoid very fatty, fried or highly processed foods before flying, as these take longer to break down and may cause pre-flight digestive discomfort.”
Sarah suggests opting for “pre-flight meals that reduce bloating and improve digestion”. This might include “foods rich in fibre and protein while avoiding processed, high-sodium, or gas-inducing options. This includes porridge with chia seeds, scrambled eggs and a smoothie with spinach and banana.”
Carolina says that these foods contain “probiotics which promotes the growth of beneficial bacteria in the gut, which help break down food more efficiently an improves the absorption nutrients”.
Sarah recommends the below for inflight meals:
- Lean protein (grilled chicken, fish, or lentils) to keep you full and stabilise blood sugar.
- Whole grains (brown rice, quinoa) for sustained energy.
- Steamed vegetables for fibre and digestion support.
- Fresh fruit for hydration and vitamins.
- Planes cause dehydration making hydration onboard even more important
Hydration can be harder to maintain whilst travelling. Carolina says “spending several hours in a pressurised aeroplane cabin exposes you to recirculated air, which tends to be very dry. The low air humidity onboard the aircraft will cause moisture to evaporate from your skin and respiratory tract more quickly, leading to dehydration without making you feel thirsty”.
Sarah recommends “hydration strategies that go beyond just drinking water, incorporating electrolyte balance. Try to reduce caffeine and instead choose herbal teas to prevent dehydration.”
- Mindfulness and relaxation for stress-free flying: calming the mind and body
Even if you’re a confident traveller, long-haul journeys can still cause stress and feelings of restlessness. To help combat this, Sarah suggests some simple techniques:
- “Meditate for 10 minutes to lower cortisol levels- this also activates the parasympathetic nervous system, and slows heart rate, reducing stress.”
- “Deep breathing – increases oxygen flow, easing tension and promoting relaxation.”
To ease stress, Carolina says that there are natural foods that ease relaxation: “having a piece of ginger and simply adding it to a tea or a cup of hot water, helps reduce nausea and promotes digestion by stimulating digestive enzymes.”
- Practice stretches to keep your muscles and joints healthy
It can be a challenge with limited space to keep the body comfortable, and to relieve joint pains. Sarah suggests making “postural adjustments to prevent slouching and discomfort while seated, ensuring spinal support and joint protection.”
To address joint pain in particular, Carolina recommends “slightly reclining your seat so that the weight of your upper body is more evenly distributed, reducing pressure on your lumbar spine and preventing excessive strain on your lower back muscles.”
Items like compression socks can also help. Carolina confirms that using them is “a great way to apply pressure to your ankles and feet to keep blood from pooling lower down in your body, which is very common when you’re flying given, you’re in a constant seat position. Try flexing your calves, rotating your ankles or wiggling your toes to help aid blood circulation.”
On a final note, Carolina shares “once you arrive at your destination, spend time outdoors in natural light to help reset your circadian rhythm and avoid long naps during the day to encourage a natural return to your sleep schedule and keep your body active.”
