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A long-haul flight is rarely something travelers look forward to. Sitting upright for 10 to 18 hours can lead to poor sleep, dehydration, sore muscles, and even anxiety.
However, with smart planning, you can reduce discomfort and arrive at your destination feeling more human than wrecked. Based on tips from travel editors, frequent flyers, and a veteran flight attendant, here are ten practical hacks to make long-distance flights more manageable.
The seat you select can define your entire flight. Window seats are better if you plan to sleep, as they offer something to lean on and prevent interruptions from other passengers. However, if you need frequent bathroom breaks or like to stretch during the flight, the aisle seat is more practical.
Travel reporter Joey Hadden switched to aisle seats after realizing how much easier it was to stay active during flights without disturbing others. British flight attendant Kris Major also recommends seats toward the front of the aircraft to minimize turbulence.
Middle seats should be avoided unless there are no other options. If possible, pay extra for a seat with additional legroom, especially on flights longer than eight hours.
Comfortable clothing makes a big difference during long journeys. Experts recommend soft, breathable fabrics like cotton or bamboo, which won’t restrict movement or irritate your skin. Dressing in layers is essential, as cabin temperatures often fluctuate.
A warm hoodie or wrap can help when the cabin gets cold, while a lighter shirt underneath allows for comfort in warmer conditions. Compression socks are not just for older passengers or those with health conditions; they improve circulation and reduce the risk of swelling and deep vein thrombosis.
Many flight attendants, including Kris Major, wear compression gear while working. Shoes should also be easy to slip off and on, especially if you want to remove them during the flight for added comfort.
Airlines may provide pillows and blankets, but these items are often low in quality or limited in number. Frequent flyers strongly suggest bringing your own sleep tools. A neck pillow supports your posture and reduces the risk of waking up with a sore neck.
An eye mask blocks out light from reading lamps or cabin service, making it easier to fall asleep, especially on daytime flights or if cabin lights remain on. CNN’s Kris Major emphasizes that being responsible for your own sleep setup is essential for comfort.
A lightweight travel blanket or large scarf can be packed into your carry-on without taking much space and will help you stay warm during long hours in dry, cool air.
Entertainment systems are never guaranteed. Some airlines no longer offer seatback screens, and in-flight Wi-Fi or app-based platforms often fail or lag during long flights. Downloading your own content in advance is one of the most effective ways to stay occupied. Joey Hadden creates diverse playlists and saves films and series from Netflix before boarding.
Rachel Lewis from Lonely Planet listens to anti-anxiety soundtracks through her earbuds to calm her nerves. A portable power bank is also essential, as built-in USB charging ports can be unreliable.
Podcasts and e-books are especially useful because they consume less battery and are easier on the eyes during night flights. With your own curated entertainment, you avoid boredom and make the hours pass more easily.
Food quality and timing on airplanes vary widely. On some long-haul flights, meals are delayed by over an hour after takeoff. On others, no meals are served at all. Joey Hadden once boarded a six-hour flight expecting food, only to be offered pretzels and cookies.
Kris Major explains that eating before boarding helps you skip in-flight service and sleep sooner. Bringing your own snacks ensures you’re not dependent on airline offerings. Choose simple, clean snacks such as trail mix, fruit, sandwiches, or granola bars.
Avoid heavy, greasy food, which can cause discomfort at altitude. Having your own food not only saves money but also helps keep your body in sync with your eating schedule across time zones.
One of the most common mistakes on long flights is not drinking enough water. Cabin air has very low humidity, which leads to dehydration, fatigue, dry skin, and headaches.
All five sources—from CNN to Travel and Leisure—agree that staying hydrated is critical. Bring a reusable water bottle and fill it before boarding. Ask flight attendants to refill it mid-flight if needed.
While alcohol and caffeinated drinks like soda or coffee may be tempting, they dehydrate your body and disrupt sleep.
Drink water slowly and regularly throughout the flight. Using lip balm and moisturizer on your face and hands can also prevent dryness and keep you feeling fresher by the time you land.
A small hygiene kit goes a long way. Long flights leave passengers feeling stale, but refreshing yourself with simple habits can make a big difference. Pack a toothbrush, toothpaste, hand sanitizer, facial wipes, lip balm, deodorant, and a small moisturizer in your carry-on.
Kris Major highlights that brushing your teeth after sleeping in your seat is one of the fastest ways to feel awake and clean. Some passengers also bring face mists or eye drops to relieve irritation.
If you can, change into clean socks or a shirt before landing. Not only will you feel better, but it also helps you arrive looking alert, which is especially important if you’re heading to a business meeting or social event straight from the airport.
Sitting in the same position for hours restricts blood flow and increases the risk of swelling or deep vein thrombosis. If you cannot get up often, simple seated movements can help. Wiggle your toes, roll your ankles, stretch your legs under the seat, and move your shoulders.
Once the seatbelt sign is off, walk to the galley area or do a few stretches near the bathroom. Hadden suggests walking during layovers as well, rather than staying seated at the gate.
Kris Major, who has worked 14-hour flights, notes that even minimal movement in your seat helps stimulate circulation. The goal is to stay active in small ways to avoid arriving with stiff muscles or swollen feet.
Jet lag is often unavoidable, but you can reduce its effects by syncing your routine with your destination early. This begins on the plane. Kris Major advises eating before boarding, especially on overnight flights, to maximize sleep.
Airlines often serve food late, which cuts into valuable rest time. If you can, shift your sleep schedule slightly in the days before travel. Avoid caffeine or sugar too close to your planned sleep period.
If you cannot fall asleep on board, don’t force it; listen to calming music or close your eyes to rest. Adjust your watch to your destination’s time zone as soon as you board. These small adjustments help ease the transition and reduce fatigue after landing.
A layover is more than just a wait; it’s an opportunity to recover. Long journeys with stopovers can be used strategically.
Walk around, do a few stretches, or go outside for fresh air if allowed. Kris Major, who has flown routes with multiple legs, often books short hotel stays during long layovers to catch up on real sleep.
If reentry lines are long, using Mobile Passport Control or similar apps can speed up your process. Rehydrating, brushing your teeth, and changing clothes between flights can reset your body and help reduce the cumulative stress of multi-leg travel.
Even 20 minutes of movement during a layover can make the next segment far more comfortable.
Surviving a long-haul flight is not about luxury; it’s about strategy. With a focus on preparation, comfort, and flexibility, you can take control of the flying experience.
These 10 travel hacks, drawn from flight attendants, travel writers, and frequent flyers, provide a practical guide to reduce jet lag, improve rest, and protect your well-being during long-distance journeys.
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