Long-haul flights can be exciting, offering opportunities to explore new places and cultures. However, they can also pose a health risk, particularly when it comes to blood clots, or deep vein thrombosis (DVT). Blood clots are potentially dangerous, so it’s crucial to know how to reduce the risk during long flights. In this blog, we’ll view strategies to help you avoid blood clots while traveling by plane, especially on extended international trips, and shift into sleeping restfully while traveling by plane.
Understanding Blood Clots and Deep Vein Thrombosis
Blood clots form when blood cells and other components stick together to form a mass. This can occur in veins or arteries, leading to conditions such as DVT. DVT most commonly occurs in the legs and can lead to complications like pulmonary embolism if the clot travels to the lungs.
Several factors can increase the risk of DVT, especially during long-haul flights:
- Prolonged immobility while sitting for long periods can impede blood flow.
- Lack of fluids can lead to thicker blood, increasing the risk of clots.
- Older age and certain health conditions, like obesity, heart disease, and pregnancy, can raise the risk.
- Tobacco use is a known risk factor for blood clots.
Tips for Preventing Blood Clots on Long-Haul Flights
Here are some evidence-based strategies to help you avoid blood clots while traveling by plane:
1. Stay Hydrated
Dehydration can contribute to thicker blood, raising the risk of clots. Drink plenty of water before and during your flight. Avoid alcohol and caffeinated beverages, as they can lead to dehydration. Drink plenty of water while traveling. Think about a reusable water bottle to keep throughout the airport and flight.
2. Move Regularly
Prolonged immobility is a key factor in the development of DVT. Move and stretch regularly during the flight. Consider walking up and down the aisle every hour or so when the seatbelt sign is off. Rotate your ankles and flex your feet while seated. Talking to your flight attendants will help them also better understand your needs.
3. Wear Compression Socks
Compression socks help improve circulation and reduce the risk of blood clots. Choose socks with graduated compression, which are tighter at the ankle and gradually looser toward the knee.
4. Dress Comfortably
Tight clothing can restrict blood flow, contributing to clot formation. Wear loose, comfortable clothing during the flight.
5. Consider Medication
If you have a higher risk of DVT due to health conditions or previous clots, consult your healthcare provider. They might recommend a medication like anticoagulants for added protection.
Long-haul flights can be safe and enjoyable with the right precautions. To prevent blood clots, focus on staying hydrated, moving regularly, and wearing compression socks. If you’re at increased risk of DVT, consult your healthcare provider for additional guidance. By following these tips, you can reduce the risk of blood clots and enjoy your travels with peace of mind.
Sleep and Long-Haul Flights
Alongside staying health on a long-haul flight, sleeping well on a long-haul is crucial for arriving at your destination feeling refreshed. Long flights can be exhausting, involving tight spaces, changing temperatures, and disruptions from noise and light. With some careful planning, you can improve your chances of getting quality rest while flying. Here are some strategies to help you sleep better on your next long-haul journey.
Selecting the right seat can make a significant difference in your comfort. Window seats give you a spot to lean your head, more privacy, and control over the window shade. Aisle seats offer easy access to the restroom but can be more disruptive due to people walking by. It’s best to avoid seats near the toilets or galley to minimize noise and interruptions.
Packing the right accessories is also important. A travel pillow provides support for your head and neck, reducing stiffness. An extra blanket or shawl is useful because flights can get cold, helping you stay warm and cozy. Travel lumbar support pillows can also be useful to help with any recurring back issues that conflict with restful sleep.
Noise-canceling headphones are great for blocking out ambient noise, allowing you to listen to calming music or white noise to help you relax. Pair these with an eye mask to block out cabin lights and the glow from passengers’ screens, creating a darker, quieter environment for sleep.
Another tip is to stick to a routine. If you’re crossing time zones, it helps to adjust your sleep schedule gradually before your flight. On board, set your watch to the destination’s time and try to eat and sleep according to that schedule. This adjustment can make it easier to cope with jet lag once you arrive.
Deep breathing exercises, meditation, or gentle stretching can calm your mind and body, easing you into a restful state. If you feel tense, take a moment to unwind before trying to sleep.
By using these tips, you’ll be more likely to rest comfortably on your long-haul flight and arrive at your destination with the energy you need for your trip. Prior to travel, keep a sleep journal so you can track any disturbances for your healthcare provider. The Alaska Sleep Clinic offers free consultations if you are stuck with restless nights.
