Long-haul flights are often the price of admission to some of the world’s most exciting destinations. But while the journey may be essential, the experience of sitting in a cramped airplane seat for 10 or more hours can take a toll on your body and mind. Fatigue, dehydration, and jet lag are common side effects. Fortunately, with the right preparation and in-flight habits, you can arrive at your destination feeling more refreshed and ready to explore.
Choose the Best Flight Schedule
The timing of your flight can significantly affect how your body adjusts to a new time zone. When possible, book flights that arrive in the morning or early afternoon, allowing you to stay awake during the day and reset your sleep cycle more naturally.
Red-eye flights can be useful if you’re able to sleep on planes and want to sync your body clock to the new time zone. Try to plan your first day with light activities rather than a packed itinerary.
Adjust Your Sleep Schedule Before You Fly
Start resetting your internal clock a few days before departure. If you’re flying east (ahead in time), go to bed an hour earlier each night. If flying west (behind), stay up a little later. This gradual shift can help your body begin adjusting before you leave.
Apps like Timeshifter and Jet Lag Rooster provide personalized plans to help you adapt your sleep and light exposure for smoother transitions across time zones.
Dress Comfortably and in Layers
Wearing the right clothing can make a big difference during a long flight. Opt for breathable, stretchy fabrics and avoid anything too tight or restrictive. Airplane cabins often fluctuate in temperature, so dress in layers you can easily remove or add.
Compression socks are highly recommended to promote circulation and reduce the risk of swelling or deep vein thrombosis (DVT), especially on flights longer than four hours.
Stay Hydrated Throughout the Flight
Airplane cabins have very low humidity, leading to dehydration if you’re not careful. Drink plenty of water before and during the flight. Avoid alcohol and excessive caffeine, which can contribute to dehydration and disrupt your sleep cycle.
Bring a reusable water bottle and ask the flight attendants to refill it throughout the flight. Hydration tablets or electrolyte powders can also help maintain your energy levels.
Move and Stretch Regularly
Sitting for extended periods can cause stiffness, poor circulation, and discomfort. Make a habit of getting up every couple of hours to walk the aisle, stretch, or do simple exercises at your seat.
Toe raises, ankle circles, shoulder rolls, and neck stretches can all be done in limited space and help keep your body from locking up. If you can, book an aisle seat for easier access to movement and bathroom breaks.
Optimize Your In-Flight Sleep
Sleep is essential for reducing fatigue and adjusting to new time zones. To maximize rest:
- Bring a high-quality neck pillow and eye mask
- Use noise-canceling headphones or earplugs
- Drape a light scarf or blanket over your body for warmth and comfort
- Avoid screen time at least an hour before trying to sleep
Consider using a sleep aid only if it’s prescribed or you’ve tested it before travel. Melatonin supplements may help you fall asleep faster and adjust to new time zones, but always consult a doctor before using them.
Choose Seats Strategically
The right seat can make your flight more comfortable. Aisle seats offer more mobility, while window seats provide something to lean against and fewer interruptions. Avoid seats near lavatories or galleys, as these areas tend to be noisier and more crowded.
If possible, pay for extra legroom or use miles to upgrade to a premium cabin. Even a few more inches of space can significantly improve your comfort on a long flight.
Eat Light and Wisely
Airplane food is often high in sodium and low in fiber, which can make you feel bloated and sluggish. Choose lighter meals and avoid heavy or greasy foods. Pack healthy snacks like fruits, nuts, or granola bars for when you need a small energy boost.
Eating according to your destination’s meal schedule—even on the flight—can also help your body begin adjusting to the new time zone.
Manage Your Time in the Air
Bring items that help pass time meaningfully without overstimulating your brain. Read a book, journal, watch light movies, or listen to calming music. Avoid binge-watching high-intensity shows or endlessly scrolling your phone, which can leave you mentally drained.
Breaking up the flight into manageable segments—meal time, reading, stretching, sleeping—can help make the experience feel less tedious.
Avoid Overreliance on In-Flight Entertainment
While in-flight movies are a great distraction, relying solely on screens can lead to eye strain and difficulty winding down. Balance screen time with relaxing activities like reading or meditation.
Download audiobooks or guided meditations beforehand to help you stay calm and reduce travel anxiety.
Combat Jet Lag Upon Arrival
Once you land, resist the urge to nap immediately if it’s daytime. Get outside and expose yourself to natural sunlight—it helps reset your internal clock faster. Light exercise, like walking or stretching, can also shake off post-flight grogginess.
Stick to local meal and sleep times as closely as possible. Avoid heavy meals or stimulants close to bedtime. If you must nap, keep it short (20–30 minutes) to avoid interfering with your night’s sleep.
Give Yourself Recovery Time
Plan your arrival day with recovery in mind. Instead of scheduling a full-day tour or long drive, opt for a light stroll, a quiet museum visit, or a relaxed meal. Prioritize hydration, light activity, and early sleep to start your trip in top form.
If you’re traveling for business, try to arrive a day early to recover before meetings or events. For vacations, building in a buffer day can make a huge difference in your overall experience.
Long-Haul Flight Survival Kit
Bring the following items to make your long flight more bearable:
- Noise-canceling headphones or earplugs
- Eye mask and neck pillow
- Travel blanket or oversized scarf
- Reusable water bottle
- Lip balm and moisturizer
- Healthy snacks
- Antibacterial wipes or hand sanitizer
- Entertainment (book, podcast, downloaded shows)
- Compression socks
Final Thoughts
Surviving a long flight is about more than just getting through it—it’s about arriving ready to make the most of your journey. By preparing ahead, staying hydrated, moving regularly, and syncing with your destination’s time zone, you can minimize fatigue and beat jet lag. With the right strategy and tools, you’ll land feeling energized instead of exhausted.