Experts reveal: this is the best way to sleep well on flights
Eat boiled eggs and green leaves, drink water with lemon, exercise with weights and change your sleeping habits in advance.
Everything you need to eat, drink and do before a long flight, to get through it in maximum comfort
Voila system!
tourism
07/28/2022
Thursday, July 28, 2022, 08:00
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What are the best ways to deal with long flights when it comes to the quality and quantity of your sleep?
Australian sleep consultant Olivia Arezzolo (Olivia Arezzolo), provides a number of winning tips on the matter.
As we know, when you eat before a long flight and perform light activity before it, the result will be a relaxed and calm state during the flight itself.
"But the secret is not only what to eat, but also when to eat," she explains.
"As for the first consideration, I recommend a meal that includes a salad with fish, eggs or tofu on the side. The ingredients can include green leaves and nuts, fresh salmon, avocado and seaweed salad."
And if you are only interested in "grabbing something" on the way, then the best recommendation includes ingredients such as boiled eggs and some crackers with avocado, bananas and even protein powder.
"All of these are considered very beneficial, since they provide the body with tryptophan - essential amino acids. The protein even encourages the dissolution of melatonin hormones that induce sleep."
Want to sleep well on the flight?
The secret is not only what to eat, but also when to eat (Photo: ShutterStock)
Omega 3 against flight anxiety
And what about those who suffer from flight anxiety?
According to her, these ingredients also contain an abundance of omega-3, which reduces symptoms of recurring distressing thoughts.
Arzullo also recommends taking sleep-inducing supplements before and during the long flight, especially at times when bedtime arrives at your destination.
These supplements must contain both magnesium and sour cherry ingredients, which alone encourage melatonin secretion.
"While magnesium is known to induce sleep, the importance of the sour cherry should not be underestimated. A recent study revealed that those who took the combination of ingredients enjoyed an additional 85 minutes of sleep, in just two weeks."
The type of drink we drink before and during the flight is also important.
It may sound obvious, but drinking a lot makes tiring flights easier.
"One of the best options is water with lemon. The water will bring satiety while the lemon brings both elimination of toxins and reduction of exhaustion."
She also says that she herself usually sips chamomile tea before and during the flight.
This is because chamomile contains ingredients that induce sleep.
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Drinking a lot makes tiring flights easier, especially water (Photo: ShutterStock)
No to alcohol, yes to yoga
On the other hand, there are quite a few foods and drinks that will do the opposite - and it is really not appropriate to consume them before and during the flight.
For example, fried foods containing saturated fat, which may cause discomfort.
Sweet snacks are also not recommended.
They have a very large amount of sugar, harmful oils and artificial food ingredients.
Arzullo also recommends to avoid drinking alcohol before the flight.
"Alcoholic drinks impair the ability to sleep well during the flight. They may help you fall asleep quickly, but your deep sleep will be quite limited, which means you will wake up often, due to the noise and lighting on the plane."
Beyond nutritional matters, it is important to note that the activity you perform before the flight is also very important.
According to her, it is very useful to do intense physical activity the day before the flight.
Recommended activity includes working with weights, a challenging yoga workout or a long run.
The result of these activities will be delayed muscle soreness (what is called DOMS in the professional language), which will appear at exactly the right time: while you are resting in the airplane seat.
Another recommended idea is to make minor changes in your sleeping habits during the week before your flight - move your bedtime and wake-up time by 20 minutes, depending on the destination you are flying to.
This way you will adapt better to the new time zone.
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flights
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