Tips for Surviving Long-Haul Flights: Arrive Refreshed and Ready to Explore (Including Restless Legs Advice)

Just back from a dream trip to the Maldives and with Australia on the horizon next week for business, I’ve been thinking a lot about how to make those long-haul flights as smooth as possible—especially when restless legs kick in! My added fun fact is my restless legs that drive me potty at the best of times.

Whether you’re a frequent flyer or gearing up for your first big adventure, I’ve put together some of my best tips to help you arrive feeling refreshed and ready to explore.

1. Choose Your Seat Wisely

If you suffer from restless legs, an aisle seat is your best friend. It allows you to get up and stretch without disturbing your fellow passengers. Extra legroom seats or premium economy can also make a significant difference in giving your legs more space to move around.

2. Dress Comfortably, Not Sloppily

Loose, breathable clothing is key when you're on a long flight, especially if restless legs make you feel cramped. Choose soft fabrics like cotton or linen that won't restrict movement, and wear compression socks to improve circulation and reduce swelling in your legs.

3. Stay Hydrated

Dehydration can exacerbate restless legs, so be sure to drink plenty of water before and during the flight. Avoid caffeine and alcohol, which can increase restlessness and cause dehydration. Hydration keeps your muscles and nerves happy, reducing the chance of your legs feeling jumpy.

4. Move Regularly

For those with restless legs, frequent movement is essential. Get up and walk around every hour, or at least do some in-seat stretches like ankle circles, calf raises, and foot flexes. These small movements help keep your legs from stiffening up and can calm the restless sensation.

5. Bring Noise-Cancelling Headphones

While managing your legs, you can at least create a calming environment for the rest of your senses. Noise-cancelling headphones can help drown out cabin noise and create a peaceful atmosphere, making it easier to relax and get some rest despite leg discomfort.

6. Pack Snacks

For those with restless legs, snacks rich in magnesium can be helpful, as magnesium supports muscle function and relaxation. Pack nuts, seeds, or dark chocolate to nibble on during the flight. Healthy snacks can help keep your energy levels steady and might even ease restlessness.

7. Sleep Essentials

A neck pillow, eye mask, and noise-cancelling headphones can be lifesavers, but you might also want to pack a muscle-relief cream or magnesium spray specifically for restless legs. Apply it before takeoff and during the flight to help ease muscle tension.

8. Be Mindful of Your Posture

Poor posture can aggravate restless legs. Use a small pillow or rolled-up blanket to support your lower back and sit up straight. Stretch your legs out as much as possible and switch positions frequently to prevent stiffness and discomfort.

9. Prepare Your Entertainment

Keep yourself distracted with a good playlist, movie, or audiobook. Mental distraction can sometimes ease the symptoms of restless legs. Make sure to download plenty of entertainment options to help the time pass quickly, so you’re not overly focused on the discomfort.

10. Combat Jet Lag

Getting your sleep routine in sync with your destination’s time zone can help ease the overall discomfort of travel. While adjusting your body clock, staying active and drinking water once you land will also support circulation, reducing the effects of both jet lag and restless legs.

Bonus Tip for Restless Legs: Consider Medication or Supplements

If you often suffer from restless legs during flights, it might be worth consulting a doctor about potential medications or supplements like magnesium or iron, which can help manage symptoms. Always check with your GP before taking any new supplements, especially before travel.