20 Sep How to Deal with Motion Sickness During Long-Distance Travel
Long-distance travel is exciting. You get to see new places, meet new people, and experience things you’ve been looking forward to. But if you’re prone to motion sickness, the journey can feel like an obstacle instead of part of the adventure. Nausea, dizziness and general discomfort are common symptoms that can put a serious damper on your trip. Fortunately, plenty of strategies can help you feel better and keep motion sickness under control.
How to Deal with Motion Sickness During Long-Distance Travel
Understand What Causes Motion Sickness
As many as 90% of the population will experience motion sickness at some point. Motion sickness occurs when your eyes, inner ear and body send conflicting signals to your brain. For instance, when you’re sitting still in a vehicle but your inner ear senses movement, your body struggles to reconcile the difference. That mismatch leads to the unpleasant feelings many people know as queasiness, sweating and dizziness.
The more you understand this, the easier it is to take preventive steps. For instance, if you know your brain reacts badly when looking at moving scenery while reading a stationary book, you can avoid activities that trigger the mismatch. Knowledge gives you control and is the best way to tackle symptoms.
Choose the Right Seat
Where you sit can make a big difference.
In a car: The front passenger seat is usually the best spot since you’ll experience less movement and can see the road ahead.
On a bus: Sitting near the front or by the window reduces jolts and gives your eyes something stable to focus on.
On a plane: Opt for a seat over the wings because this area moves less compared to the back of the plane.
On a boat: Head toward the middle, preferably on the lower deck, where the rocking feels less intense.
In general, avoid seats with exaggerated motion, like the back of a bus, the rear of a plane, or the upper deck of a ship. These areas may seem convenient, but they usually worsen motion sickness.
Keep Your Eyes on the Horizon
Your eyes are one of the biggest contributors to motion sickness. When you focus them on a stable point, your brain has an easier time syncing with your inner ear. That’s why looking at the horizon works so well.
Reading a book, scrolling on your phone or playing games on a tablet can intensify the mismatch. If you need to distract yourself, try listening to music or podcasts instead. This way, your eyes get the stability they need while your mind stays occupied.
Get Some Fresh Air
Fresh air can help reduce nausea by cooling your body temperature, which often rises when you feel sick. It can also remove the stale air that makes symptoms worse.
Crack open a window, or use the air conditioning when in a car. On a plane, adjust the overhead vent to blow cool air directly at you. On a boat, step out on deck for a few minutes. Even a small amount of airflow can break the cycle of discomfort and give you relief.
Be Mindful of What You Eat and Drink
It’s essential to be wary of what you eat when traveling. Your stomach plays a huge role in how you experience motion sickness. Overeating before traveling can cause heaviness and queasiness. Eating too little leaves your stomach empty, which can also trigger nausea.
The sweet spot is a light meal with bland, easy-to-digest foods like crackers, plain rice, bread or a banana. These provide enough energy without upsetting your stomach. Avoid spicy or greasy meals, as they linger and can worsen nausea. When it comes to hydration, sip small amounts of water regularly instead of chugging large quantities all at once. Steer clear of alcohol and coffee since both can cause dehydration and make you feel worse.
Use Distraction to Your Advantage
Your brain is powerful, and sometimes it amplifies what you focus on. If you constantly think about how nauseous you feel, the symptoms may get worse. Redirecting your attention can help.
Listening to calming music, engaging in a casual conversation, or practicing slow, steady breathing are all good options. Set aside some time to create a travel playlist beforehand that’s long enough to last the trip. Audiobooks and podcasts also pass the time without forcing your eyes to focus on something stationary inside a moving vehicle. Avoid activities involving reading or staring at screens, as those will likely backfire.
Try Natural Remedies
Natural options can be surprisingly effective. Ginger is one of the most popular remedies as it contains natural compounds that soothe the stomach and reduce nausea. You can take it as ginger tea, ginger chews, or capsules.
Peppermint also works very well for some travelers. Peppermint teas, candies, or essential oil aromatherapy can calm queasiness and reduce vomiting. Another alternative is acupressure wristbands, which press on the P6 point on your wrist, a spot believed to relieve nausea. While the evidence varies, many people swear by them.
Consider Medication if Needed
Sometimes, natural remedies aren’t enough, especially if you have severe motion sickness. In these cases, medication can be a game-changer for easing your symptoms. Over-the-counter options like dimenhydrinate or meclizine work well for many travelers. They block the signals that cause nausea and dizziness, though they may cause drowsiness.
If you travel often or have intense symptoms, a doctor might prescribe stronger options, like a scopolamine patch. You wear this patch behind your ear to provide steady relief. It’s a convenient choice for cruises or long flights, but it does require planning since you need a prescription.
Plan Breaks
Movement breaks are one of the simplest, yet most effective ways to manage symptoms. On long road trips, try to stop every couple of hours to stretch, move around and get fresh air. On a plane, take advantage of safe moments to walk up and down the aisle.
These short breaks regulate blood flow, reset your body and reduce the feeling of being trapped in constant motion. They can also help you mentally recharge, making the rest of the journey feel more manageable.
Stay as Calm and Relaxed as Possible
Anxiety can make motion sickness worse. If you start worrying about how sick you might feel, your body often reacts by tightening up and becoming more sensitive to discomfort.
Relaxation techniques can keep this cycle in check. Try deep breathing. Inhale slowly through your nose, hold for a moment and exhale fully through your mouth. You can also close your eyes and listen to calming sounds or visualize yourself already at your destination. Remind yourself that the feeling usually passes once the motion stops. Sometimes, simply knowing there’s an endpoint makes symptoms easier to bear (which has always been Chanel’s way of coping with flights, for example).
Plan the Journey
Motion sickness can be frustrating, but it doesn’t have to take over your travel experience. By preparing ahead and finding remedies that work for your body, you can make long-distance journeys far more comfortable.
Author bio: Jack Shaw is a freelance lifestyle writer and dedicated traveler. His writing focuses on exploring the food, culture and beautiful views of wherever life decides to throw him. Stories of his travel can be seen in Modded, Trekaroo, The Travel Magazine and more. Jack has a love of all things outdoors, and spends much of his free time taking on local hiking trails and state parks.
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