A lengthy flight frequently seems like the ideal chance to tackle a mountain of emails or to at last complete that book. Yet, this desire for productivity often wanes for many of us as sensations of lethargy start to set in.

Long flights often present the perfect opportunity to plow through emails or finally finish that long-neglected novel. However, the drive for productivity can quickly diminish as lethargy creeps in during the journey.

Throws your normal routine off balance

To uncover the reasons behind this airborne fatigue, we reached out to several experts. They shared insights into why air travel can leave us feeling bloated and exhausted, along with their top tips for combating these issues.

Dr. Asimah Hanif, an NHS GP and medical consultant for travel insurance provider Staysure, explains, “Being out of our regular routine during a flight disrupts what our bodies are accustomed to. For instance, you might not typically eat breakfast so early, or consume something unfamiliar like an omelet served on the plane.

“These changes—eating unfamiliar foods at unusual times—can upset digestion and contribute to feelings of sluggishness,” she adds.

Lack of sleep

Agreeing with this, Dr. Mark Austin, a gastroenterology expert at Nuffield Health in Haywards Heath, states, “Flying at odd hours can affect your physiological state, triggering stress hormones that leave you feeling less hungry, bloated, and uncomfortable.”

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,” says 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,” says 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,” says Dr Austin.

Airline food

“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,” says Dr Hanif. “However, as a result, that can cause water retention and processing issues.”

In-flight meals are also frequently laden with carbohydrates

“The food is usually ultra-processed and often involves things like pasta, rice and bread,” says 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.”

Sedentary

“Sitting down for long periods reduces your general circulation, slows your metabolism and can impact general nutrient absorption,” highlights Dr Hanif.

Dr Austin adds: “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.”

Dehydration

“Aeroplanes do run with very low humidity, so you’ve got a huge risk rate related to things like dehydration,” says 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 dodge the lethargic feeling 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,” advises Dr Austin.

Shun heavy meals

“Choose a meal that is lighter and is more balanced, rather than a really starchy, carb-heavy meal, ” recommends Dr Hanif. “Opting for a meal that contains protein and vegetables instead will have less of an impact on your body.”

Opt for snacks

“If you don’t feel very hungry, you’d probably be better off snacking rather than eating lots of large meals,” says Dr Austin. “Take some fruit, nuts and seeds onboard with you.”

Keep hydrated

“Try to have a glass of water, or half a bottle of water, every hour,” recommends Dr Austin.

Move about

“Get up and walk around the cabin every two to three hours,” recommends 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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