Dr Libby’s Long-Haul Travel Tips: How To Eat, Drink & Sleep To Beat Jet Lag

From mindful eating to better sleeping, Dr Libby Weaver shares her travel tips.

It still astonishes me that we can walk on to a metal contraption and find ourselves on the other side of the world in a matter of hours. Flying is an immense privilege and one that often
comes with a level of excitement. It can, however, be quite taxing on the body.

Cabin humidity can drop as low as 10-20% (for context, comfortable indoor humidity is usually closer to 40-60%), blood oxygen levels fall slightly and long-haul travel can disrupt everything from immune function to sleep quality to digestion. This all helps to explain why many people land feeling foggy, dehydrated, bloated and just generally lousy. 

After years of frequent travel – and caring so deeply about my health as I do – I’ve learned that reducing the load on the body wherever possible is the secret to staying well in transit and avoiding or getting through jet lag as quickly as possible.

I mostly fly for work – usually to New Zealand in the economy cabin, though I also travel regularly to the US, where I’ll opt for premium economy or business class, depending on the fare.

Over the years, I’ve developed a handful of habits that genuinely help me to maintain robust health when I travel. I’m sharing them here, not as rules to follow, but as simple adjustments you can consider making when flying to arrive feeling more nourished, rested and ready to work or able to enjoy the new surroundings at your destination. 

The biggest oversight people make when travelling is deciding from the outset that nourishing themselves is simply too hard. That doesn’t mean you need to be overly rigid or worry about every single thing you eat along the way – it’s not about perfection. But an all-or-nothing mindset can quickly lead people to abandon nourishment altogether and make choices that leave them feeling far worse by the time they arrive. 

It’s true that there are usually more limited choices, yet if nourishing yourself remains a priority, you will almost always find a way. And if it’s just impossible to get something you would ordinarily choose and you’re really hungry, then judging yourself or worrying about one meal that might not be very nourishing can be more detrimental to your health than the less-nourishing meal itself. It’s just one meal. And it is when we judge ourselves that our thinking tends to spiral into, “I’ve ruined it, I may as well just eat and drink All Of The Things!”

It’s also important to be aware of not just what you’re eating, but why. It’s particularly easy to fall into a mindless eating trap on a plane, as food can become an occupier – an activity to help pass the time.

As many of us have been raised to “eat what we’re given” it can also be challenging for people to turn down meals. I don’t eat just because food is offered, and especially not while travelling. My suggestion is to simply eat when you are hungry and turn down any other meals you are offered. More often than not, you will be offered far more food than is needed.

Remember that long-haul flights in particular are not conducive to good digestive function, so not adding more food than you need for this period will help you to feel better once you land. Usually, I see flying as an opportunity for a gentle reset. When flying long-haul, I try to always take an evening flight. I eat before boarding, I don’t eat on the plane, I drink water and rest.

Hydration is a huge factor when flying. The lack of humidity is a major driver of dehydration, but people also tend to drink less water than usual, which leads to a body that feels parched inside and out.

It’s common for people to mistake dehydration for hunger too, which can further that cycle of overeating. I feel dramatically better on arrival when I’ve had plenty of water. Keep water as your main drink, limit (or have no) alcohol and coffee, and opt for high-water foods like soups and stews if they’re available.

My supplement Bio Blends Organic Daily Greens & Reds is my non-negotiable travel companion. It helps me boost my nutrients even when options are limited in transit or after I arrive.

I will also always research nourishing cafes and restaurants available near my accommodation. Eating well is obviously a priority for me, so much so that I will often choose my accommodation (when overseas) based on how close I will be to nourishing food options.

If I’m staying in hotels and I need to eat there because of time restrictions, I will make sure I order additional vegetables on the side.

Sometimes I opt for accommodation that has a kitchen. While I may not have time to shop and prepare full meals, this allows me to at least have the option to prepare simple meals, such as breakfast.

One of the first things I try to do after landing in a different time zone to avoid or at least minimise jet lag is to get outside into natural light and go for a walk. Light is the strongest regulator of the circadian rhythm and sunlight helps signal to the brain when to be awake, when to produce serotonin and when to suppress melatonin, and I notice a huge difference in how quickly I adjust when I do this.

Obviously, this isn’t always possible – you might arrive late at night, for example – but do your best to start operating in the new time zone as soon as possible. I try to stay awake until a reasonable local bedtime, even if I’m tired. It usually helps me adjust more quickly than immediately collapsing into bed.

Long-haul travel is never going to be ideal for the body, yet small choices made consistently change how you feel when you land and beyond.