6 Tips to Survive Flying Coach: Relief from Restless Legs

If you look inside my carry-on bag before a trip, you will find the usual things: my passport, my phone charger, headphones, maybe a book.

But there is one thing I never forget...

My Rezzimax Tuner.

Why? Because I have learned that flying is not only a journey for the airplane. It is a journey for your nervous system, your muscles, your senses, and your whole body.

And after enough long flights, I decided that I did not want to simply tolerate the discomfort anymore.

In the video below, I show how I use my Rezzimax Tuner during an eight-hour flight: to promote circulation through my legs and feet.

“When I travel, I pack my passport, my charger, and my Rezzimax because my legs get so uncomfortable.”

That is not an exaggeration!

Those little airplane seats are already difficult enough. Then you sit there for hours with your knees bent, very little room to move, and your body basically saying, “Excuse me, are we going somewhere or are we living here now?”

For me, one of the biggest problems is restless legs: the uncomfortable feeling in my legs and the urge to move them.

So I have developed my own travel routine: I use my Rezzimax Tuner on my toes, feet and legs, and I keep moving my feet and ankles. Sometimes I place the Tuner underneath my knee while gently moving my feet up and down.

Restless legs? Not on this flight.

And that got me thinking: Why does flying make our bodies feel so strange?

Your Body Was Not Designed for the Middle Seat

As a psychologist, I naturally think about the connection between the body and the nervous system.

When we fly, we are putting our bodies into a very unusual environment.

We are sitting for hours.

We are surrounded by other people.

We are breathing very dry cabin air.

The atmospheric pressure is lower than what we experience at ground level.

We hear a constant background of engine and airflow noise.

We experience vibration.

Our normal movement is dramatically reduced.

And, depending on the trip, we may be trying to sleep at a completely different time than our body expects.

No wonder we sometimes arrive at our destination feeling like our brain and body have just completed their own little marathon.

1. The cabin is pressurized—but not like the ground

At cruising altitude, the airplane cabin is typically pressurized to an equivalent altitude of approximately 6,000–8,000 feet. The cabin air is also very dry, commonly around 10–20% relative humidity.

For most healthy travelers, these changes are well tolerated. But they can contribute to dry eyes, dry nose and throat, fatigue and a general feeling of being less comfortable.

This is one reason I like to drink water throughout a flight. Your body is already dealing with an unusual environment; there is no reason to make it harder by becoming dehydrated.

2. Your seat becomes your whole world

Have you ever noticed how much you move during a normal day?

You stand up.

You walk to the kitchen.

You climb stairs.

You change positions.

You stretch.

You shift your weight.

On an airplane, suddenly you are sitting in a very small space for hours.

Your hips and knees remain bent. Your feet may stay in almost the same position. You cannot simply get up whenever you want.

For someone who experiences restless legs, this can be especially frustrating.

And even if you do not have restless legs syndrome, prolonged sitting can make your legs feel stiff, heavy and uncomfortable.

That is why I believe movement is so important during a long flight.

What Exactly Is Restless Legs Syndrome?

This is an important distinction: not every uncomfortable leg sensation during a flight is restless legs syndrome (RLS).

RLS is a neurological condition characterized by an uncomfortable sensation in the legs accompanied by a strong urge to move. The symptoms typically become worse when you are resting, improve temporarily with movement, and are often worse in the evening or at night.

People describe the sensations in many different ways:

• Crawling
• Creeping
• Pulling
• Throbbing
• Aching
• Itching
• Electric sensations

For some people, it can feel almost impossible to keep the legs still.

And imagine experiencing that feeling while sitting in an airplane seat for eight hours!

RLS in infamous for interrupting sleep. Our bodies struggle to arrive at that state of deep sleep if there are sensations that command our attention. Poor sleep can affect your energy, concentration, mood and quality of life.

How did you end up with RLS? It could be one of many things: genetics, iron deficiency and certain medical conditions. Some medications can also worsen symptoms. If restless-leg symptoms are frequent, severe or interfering with sleep, it is important to speak with a healthcare professional rather than simply trying to manage them yourself.

Why Does Movement Help?

One of the interesting things about RLS is that movement commonly provides temporary relief.

Walking, stretching, moving the legs or even jiggling the legs can reduce the uncomfortable sensation for a while.

This is why I do not try to keep my legs perfectly still on a long flight.

I move my ankles.

I move my toes.

I lift and lower my feet.

And sometimes I use my Rezzimax Tuner.

My Rezzimax Travel Routine

This is where my little device has become such an important part of my travel routine.

When I am waiting at the airport, I take out my Rezzimax Tuner and begin with my toes and feet. I gradually work up into my legs.

I like the feeling of the vibration because it gives my body something to focus on while I am sitting still.

I think of it as giving my nervous system a little reminder:

“We are still here. We are still moving. Pay attention to your body.”

On the airplane, I continue the same process.

I can place the Tuner against different areas of my body, and I combine the vibration with gentle movement, especially scraping the Mini towards my heart.

I have also used it underneath my knee while continuing to move my feet.

For me, this combination is the magic:

vibration + movement + awareness.

Vibration itself is an interesting tool for people dealing with restless-leg sensations. Even conventional RLS guidance recognizes that some people may find relief from vibrating pads or other forms of vibration.

My experience with the Rezzimax Tuner is that the vibration gives me another way to stimulate and relax my feet, legs, and other parts of my body when I am stuck sitting in a small airplane seat.

And the best part?

It is small enough to travel with me.

The Airplane Is Also a Sensory Experience

There is another part of flying that we sometimes forget.

Our body is constantly processing information from the environment.

The sound of the engines.

The vibration of the aircraft.

The pressure changes.

The movement of the airplane.

The people talking around us.

The announcements.

The lights.

The screens.

The smells.

The temperature.

Even the food tastes different.

Yes... airplane food really can taste different!

Research on the in-flight environment has found that reduced pressure, low humidity and cabin noise can all influence taste perception.

So when your airplane meal tastes like cardboard with a mysterious sauce, perhaps we should not blame the chef completely!

Your sensory system is experiencing a very different environment.

And from a psychological perspective, sensory overload combined with physical discomfort can make a long flight feel even longer.

And Then There Is Sleep...

Sleeping on an airplane is one of my favorite jokes.

The airline says:

“Please sit back, relax and enjoy your flight.”

My body says:

“Absolutely not.”

You have a strange neck position. Someone is talking behind you. The person in front reclines. Someone's light turns on. The flight attendant comes through with the cart.

And then there is the constant background sound of the airplane.

Research on aircraft environments and sleep shows that noise can contribute to sleep disruption, while studies of passengers have identified multiple environmental and psychological factors that influence how easily people sleep during flights.

Add jet lag, an unfamiliar sleeping schedule and restless legs, and sleeping becomes even more difficult.

This is another reason I like to have my Rezzimax with me.

For me, the vibration can be a useful sensory input when I am feeling physically restless or mentally overstimulated. I can use it as part of my own relaxation routine rather than simply sitting there thinking, “How many more hours?”

My Tips for a More Comfortable Flight

After many trips, I have learned that the secret is not to wait until you are miserable.

Start taking care of your body before it starts complaining.

1. Get up and move

When it is safe and practical, get out of your seat and walk the aisle. Take the opportunity to visit the restroom while you're up and about.

Even a short walk can feel wonderful after sitting for a long time.

While seated, move your ankles, wiggle your toes, straighten and bend your knees, and gently move your feet up and down.

2. Stretch without bothering your neighbors

You do not need to perform a yoga class in row 23.

Simple movements are enough.

Circle your ankles. Stretch your calves. Extend your legs when you have room. Contract and relax your leg muscles.

Small movements repeated throughout a long flight can make a big difference in how your body feels.

3. Drink water

The cabin environment is very dry, so bring an empty water bottle through security and fill it afterward.

I would rather get up to use the bathroom a few times than arrive at my destination feeling like a dried piece of fruit.

And those bathroom trips give you another reason to walk!

4. Be thoughtful with caffeine

If restless legs are a problem for you, pay attention to caffeine. Reducing caffeine may help some people with RLS symptoms.

For an overnight flight, I especially consider whether that giant coffee or soda is actually helping me, or just guaranteeing that I will be awake at 2:00 a.m., staring at the seat-back screen.

5. Support your sleep

Bring an eye mask, comfortable headphones or earplugs, and a pillow that supports your neck.

Try to adjust your sleep schedule before a major time-zone change when possible.

And remember: fatigue itself can make restless-leg symptoms more difficult to tolerate.

6. Give your nervous system something positive to focus on

This is one of my favorite reasons to bring my Rezzimax.

Instead of sitting still and becoming increasingly aware of every uncomfortable sensation, I can use gentle vibration as a form of sensory input.

I can focus on my feet.

I can breathe.

I can move.

I can relax my shoulders.

I can pay attention to what my body is feeling instead of fighting against it.

For me, this turns the Tuner into more than a device for my legs.

It becomes part of my travel self-care routine.

My Carry-On Philosophy Has Changed

I used to think of travel comfort as something the airline was supposed to provide.

Now I think differently.

The airline provides the airplane.

I bring what my body needs.

My passport gets me into another country.

My charger keeps my phone alive.

And my Rezzimax helps me take care of my body while I am getting there.

On my eight-hour flight, I was able to keep my feet and legs moving, use the vibration of the Tuner, and stay much more comfortable.

That is why when someone asks me what I pack for a long flight, my answer is very simple:

Passport. Charger. Rezzimax.

Everything else is negotiable.

And after all, if I am going to spend eight hours sitting in a tiny airplane seat...

I want my body to enjoy the trip, too.

Here's another frequent flyer who found the Tuner to be indispensable in her travels: