Although everyone can theoretically suffer from air sickness (or plane sickness) some people are more prone and have problems every time they travel by plane. This disorder is a type of motion sickness caused by the conflicting signals that the sensory organs send to the brain. The eyes get used to the lack of movement in the surrounding area and send the message to the brain that you are still standing still. The inner ear, however, detects actual movement. It is these mixed signals that cause nausea and sometimes vomiting. Fortunately, there are a few things you can do to avoid suffering on the plane.
Steps
Part 1 of 3: Preparing for the Journey
Step 1. Avoid heavy meals
Pay attention to what you eat at least during the 24 hours leading up to the trip. Try not to eat fatty, greasy and highly spicy or salty foods. Instead, try eating smaller, more frequent meals or snacks before your flight. Above all, avoid eating a large meal just before leaving.
- Choose foods that are not particularly felt in the stomach. For example, avoid those that cause a burning or reflux sensation. The less you have to focus on your stomach, the better.
- You should try not to eat anything just before flying, but at the same time do not get on the plane on an empty stomach.
Step 2. Limit your alcohol consumption
Alcohol before traveling can be an air sickness trigger for many people. So avoid alcohol and make sure you drink plenty of water instead.
Step 3. Choose your seat carefully
Most of the time, you can choose your seat when purchasing your ticket. If you can, opt for one above the wing and near the window.
- Seats above the wing are subject to less movement and jolts during flight. Also, being close to the window will allow you to focus your gaze on the horizon or gaze at other fixed objects in the distance.
- If those seats are not available, choose seats as close to the front of the plane as possible and always by the window. The front area is also another section where movement is less felt during flight.
Step 4. Rest as much as possible
Being well rested when you start your journey can help prepare your body for a state of relaxation.
Step 5. Take motion sickness medications
Preventing air sickness is undoubtedly better than trying to treat it once symptoms have arisen. Your doctor can help you by prescribing specific medications suitable for this purpose.
- There are several classes of drugs to help manage motion sickness. Some are also available without a prescription, such as dimenhydrinate and meclizine.
- More effective medications are available with prescription, such as scopolamine-based ones. Those that contain this active ingredient are most often prescribed in the form of patches to be applied behind the ear about 30 minutes before the flight.
- There are other drug options on the market, but many have side effects and may not be suitable for you, such as promethazine and benzodiazepines.
- Promethazine is usually taken to treat symptoms of nausea and vomiting caused by an illness, but it also causes sleepiness that can last for several hours.
- Benzodiazepines are also useful for preventing air sickness, but they act mainly on controlling the state of anxiety; they can also cause deep sedation. Some examples of drugs that fall into this group are alprazolam, lorazepam, and clonazepam.
- Your doctor will be able to tell you which drug is best suited to your specific situation.
Step 6. Ask your healthcare provider for more details about the medications you are taking
Some medications you are taking may make you feel more nauseous than others. Your doctor will be able to help you temporarily adjust your medications for your next plane trip.
Never change the medication regimen you are taking on your own, as it may also cause you nausea, vomiting, diarrhea, and other problems that you really don't want to happen while traveling. Not to mention that you could risk aggravating your health condition
Step 7. Put on an acupressure bracelet or get ginger
Although the results regarding the effectiveness of acupressure or ginger are not yet entirely conclusive, some people say these options are effective. The bracelet is applied to the wrist to stimulate acupressure points and is believed to help control nausea and vomiting.
Part 2 of 3: During the Flight
Step 1. Avoid reading or playing games on the computer
If you focus on something very close to your face and eyes, you worsen the confused movement signals reaching the brain.
Instead, try putting on headphones and listening to music, listening to an audio-book or a topic related to work, or watching a movie of those proposed on the aircraft monitors to pass the time
Step 2. Focus on the horizon
Looking into the distance, at a fixed point, for example the horizon, helps to reassure the brain and stabilize the balance. Choosing a window seat can allow you to look at a distant fixed point, such as the horizon.
Step 3. Adjust the vents
Make sure there is fresh air blowing on your face. In fact, breathing in fresh or cold air can help you relax and avoid creating an environment that is too hot. You can also bring your own mini fan to try to create a draft around your station.
Step 4. Check your breathing
If you have fast, shallow breathing you risk aggravating the symptoms. On the other hand, taking slow, deep breaths has been shown to help manage symptoms of motion sickness more effectively than ordinary breathing.
Using techniques that encourage slow, deep breathing helps you engage a part of the nervous system, called the parasympathetic nervous system, which works to calm the mood. This type of breathing can help you relax and calm your general state
Step 5. Use the seat headrest
This can help you relax, but it also helps stabilize head movements. Get a neck pillow if that makes you more comfortable.
Step 6. Eat light and do not drink alcohol during the flight
Avoid ingesting any substance or food that may be irritating to the stomach. It is best to eat dry crackers and simply drink cold water with ice during the flight.
Drink plenty of water during the flight to keep yourself hydrated
Step 7. Get up
If you start to feel nauseous, stand up. Lying backwards or bent over in the seat won't help. But if you stand up, you allow your body to create a sense of balance, and hopefully counteract the feeling of nausea.
Step 8. Ask the flight attendant to change your seat if people around you suffer from air sickness
Listening to other people around you who are sick or smelling their vomit can also trigger air sickness in you, making your symptoms worse. Changing seats on the plane isn't always easy, but it's definitely worth asking if it's possible.
Step 9. Focus on other things
Try to stay positive and as relaxed as possible, stay calm and focus on other things.
If you are traveling on business, think about the meeting you will need to attend. If it's a fun trip, start enjoying the relaxing vacation you're about to enjoy
Step 10. Listen to some music
Listening with headphones can allow you to focus on music, relax your mind and body, and avoid noises around you that can increase stress and anxiety, such as crying babies or other people who may be suffering from motion sickness.
Part 3 of 3: Getting Help When the Problem is Severe or Chronic
Step 1. Get help from an experienced therapist
Anxiety is a factor that can trigger air sickness. By implementing cognitive-behavioral therapy techniques, you can learn to control feelings of anxiety, fear, and overcome air sickness.
Step 2. Try progressive muscle relaxation
This technique teaches you to focus your thoughts and energy on muscle control and helps you become more aware of different physical sensations.
Move in an upward or downward direction of the body, starting with the toes, for example. Concentrate on contracting a muscle group and keeping it taut for about 5 seconds, relax it for 30 seconds and repeat the contraction a couple of times; then move on to the next muscle group
Step 3. Consider getting used to training
Some pilots may also be prone to air sickness. To overcome this problem, many pilots, as well as people whose jobs require frequent flights, try to train themselves for habituation. This is a technique that involves repeated exposure to the agent that makes you sick, such as taking short, frequent plane trips, especially just before a long flight.
Step 4. Consider biofeedback techniques
Studies performed on pilots suffering from motion sickness have shown promising results. By using biofeedback in combination with relaxation techniques, many of them have overcome the problem.
In one study, pilots learned how to overcome their motion sickness after being placed in a tilted swivel chair that caused them discomfort. They were monitored for different body changes, such as body temperature and muscle tension. Using biofeedback tools and relaxation methods, the group learned to control and manage air sickness
Step 5. Talk to your doctor
If the condition progressively worsens, you should ask your doctor to recommend an otolaryngologist or neurologist.
Advice
- Take advantage of the entertainment offered on the plane. Most long-haul flights feature films that you can watch from your seat, without having to focus on a screen that is too close to your face, such as a computer screen. This helps distract you from the fear of motion sickness and facilitates relaxation.
- Sip something cool, like ginger ale, water, or a soft drink with ice.
- During the flight, do not eat foods that you are not normally used to or foods that you do not digest easily. Choose simple things, like dry crackers.
- Talking to your travel neighbors can help you get distracted and make the time go by faster.
- Locate where the air sickness bag is, just in case.
- Listen to music to take your mind off motion sickness.
