How to Survive a Long-Haul Flight (Without Losing Your Mind)
There’s nothing glamorous about 10+ hours in a cramped metal tube—but long-haul flights are often the gateway to unforgettable destinations. Whether you’re heading to Southeast Asia, the U.S. West Coast, or anywhere that involves crossing multiple time zones, surviving the flight without arriving wrecked takes a bit of planning.
Here’s how to get through it in one piece—and maybe even enjoy parts of it.
1. Pick the Right Seat
This makes a huge difference, especially if you’re not flying business class.
If you can choose:
Window seat = better for sleep
Aisle seat = better if you move around often
Bulkhead = more legroom, but near babies sometimes
Exit row = extra space, but doesn’t always recline
Use tools like SeatGuru to check the layout of your specific plane.
2. Dress Like It’s a Long Nap, Not a Fashion Show
You want clothes that stretch, breathe, and layer easily. Planes can go from freezer to sauna depending on the airline and seat location.
What to wear:
Soft joggers or loose jeans
Breathable layers (t-shirt + sweater or hoodie)
Compression socks (trust me, they help circulation and reduce swelling)
Product Rec: Moisture-Wicking Compression Socks
A travel essential for long-haul flights—keeps your legs from turning into tree trunks at hour 11.
3. Bring Your Own Survival Kit
Most airlines provide a pillow and blanket, but quality varies wildly. Your own gear makes a world of difference.
Must-haves:
Neck pillow (inflatable = space-saving)
Eye mask + earplugs
Noise-cancelling headphones or earbuds
Hydration tablets or electrolyte powder
Product Rec: Travel Neck Pillow with Hood
The hood is great for blocking light and ignoring people. Pairs well with headphones and introversion.
4. Time Your Meals and Sleep
Eat lightly and try to sync with your destination’s time zone as early as possible. Don’t eat a heavy meal just because they hand it to you at 3am body time.
Try this:
Set your phone to your destination time at takeoff
Stay awake for a few hours, then nap when it makes sense
Use melatonin (2–3mg) if needed to shift your sleep
5. Move Around (Even If You Don’t Feel Like It)
Sitting for 10+ hours can mess with your body in ways you don’t feel until you land. Set a timer and get up every few hours.
Stretch near the galley or walk the aisles. At a minimum:
Ankle rolls while seated
Shoulder shrugs
Calf raises or mini squats when standing
Bonus: This can help with jet lag too.
6. Hydrate Like It’s Your Job
The recycled air in a plane is dry—really dry. Dehydration makes you feel groggy, cranky, and more prone to jet lag.
What helps:
Bring a refillable water bottle
Say yes every time they offer water
Avoid caffeine and alcohol if possible
Product Rec: Collapsible Silicone Water Bottle
Lightweight and packs down when you’re not using it. Great for travel days and layovers too.
7. Don’t Count on the In-Flight Entertainment
It might be good… or it might be eight rom-coms from 2013. Download podcasts, shows, movies, and audiobooks ahead of time.
What to prep:
At least one full season of a show you love
A chill audiobook for when your eyes are tired
Noise-cancelling headphones or your favorite earbuds
Apps to load in advance: Netflix, Spotify, Kindle, Pocket Casts, Libby (for library audiobooks)
8. Pack Smart in Your Personal Item
Anything you might need mid-flight should go under the seat, not overhead.
Smart additions:
Toothbrush + travel toothpaste
Face wipes or micellar water pads
Lip balm and hand lotion (hydration again!)
Extra mask if you’re flying sick-season
9. Accept That You Might Not Sleep
Some people pass out before takeoff. Others (hi, it’s me) just… don’t. If you’re in the second group, your goal shifts: stay comfortable, entertained, and as rested as possible—even if you don’t sleep.
It’s okay to:
Watch four movies in a row
Get up and stretch more than once
Zone out to a podcast and stare at nothing
You’ll land eventually. The sun will rise again. Just breathe through it.
Want to make packing even easier?
I put together a free, printable *In-Flight Packing Checklist* so you don’t forget the essentials. It’s everything I personally bring on long-haul flights, all in one quick reference sheet. Print it out or save it on your phone—your future tired-traveling self will thank you.