Long-haul flights can be an exciting prelude to international adventures. However, they can also be physically exhausting. Cramped seats, fluctuating cabin temperatures, dry air, and irregular sleep patterns can leave you feeling far from refreshed upon landing.
Fortunately, a bit of strategic planning goes a long way. Whether you’re flying from New York to Tokyo or L.A. to Sydney, these travel hacks for long flights are designed to help you arrive well-rested, energized, and ready to make the most of your trip.
1. Choose the Right Seat Before It’s Too Late
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Where you sit on the plane can make a world of difference on a 10+ hour flight.
If you’re hoping to sleep, a window seat is ideal. It provides a wall to lean against and prevents other passengers from disturbing you when they need to get up. The window also gives you control over the shade and provides entertainment through scenic views during takeoff, landing, and daytime flights.
If you prefer easy access to the aisle or plan to stretch frequently, opt for an aisle seat. This is particularly beneficial for taller passengers or those who need regular bathroom breaks. Exit rows and bulkhead seats often provide extra legroom but may come with proximity to restrooms or galleys.
Check seat review sites like SeatGuru before selecting your seat. These platforms provide detailed aircraft maps showing seat pitch, width, and potential issues like limited recline or proximity to lavatories. It’s a simple but often overlooked way to upgrade your experience without paying for premium cabins.
2. Dress for Both Comfort and Cabin Conditions
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Airplane cabins are known for inconsistent temperatures. One minute you’re warm, the next you’re reaching for the blanket.
The simple solution is to dress in breathable layers using natural fabrics when possible. Comfortable joggers or soft trousers paired with moisture-wicking underwear, a cotton or merino wool tee, and a lightweight zip-up jacket or pashmina can help you adapt easily to temperature changes. And while compression socks may not be the most glamorous travel accessory, they’re excellent for reducing swelling and improving circulation during long periods of sitting.
Avoid tight-fitting clothes, especially around the waist and ankles, as your body may swell slightly during long flights due to cabin pressure and prolonged sitting. Choose slip-on shoes or shoes with easy-to-loosen laces, as your feet may also swell during the flight.
This is a practical way to stay comfortable on long flights and also helps protect your health.
3. Build a Personalized In-Flight Comfort Kit
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Don’t rely solely on the airline’s amenity pack, which may be limited or unavailable on some routes. A well-curated in-flight comfort kit can make your seat feel more like your own space. Essentials include:
- A supportive neck pillow: Look for memory foam or inflatable options that provide proper cervical support
- A high-quality eye mask: Choose one with contoured cups that don’t press against your eyelids
- Earplugs or noise-canceling headphones: Active noise cancellation can reduce ambient cabin noise by up to 80%
- Lip balm and facial mist for hydration: Combat the dry cabin air with products containing hyaluronic acid or glycerin
- Hand sanitizer and facial wipes: Maintain hygiene in the confined space with at least 60% alcohol content sanitizer
- Travel toothbrush and toothpaste: Freshen up mid-flight or before landing
- Moisturizer: Apply regularly to prevent skin from becoming tight and uncomfortable
- Nasal spray or saline drops: Help combat dry nasal passages and potential congestion
These in-flight comfort hacks may seem insignificant, but collectively, they can make a long journey feel far more manageable.
4. Stay Hydrated—and Rethink Your Drink Choices
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Cabin air contains only 10 to 20% humidity (compared to the typical 30 to 60% in most indoor environments), contributing to dehydration and fatigue and exacerbating jet lag symptoms.
Bring a refillable water bottle (aim for 32 oz or larger) and drink at least 8 ounces of water per hour of flight. Set reminders on your phone if necessary, as it’s easy to forget when distracted by entertainment or sleep.
Avoid alcohol and caffeinated beverages, both of which can worsen dehydration and disrupt sleep. Alcohol also affects your body’s ability to adapt to new time zones. If you do choose to drink alcohol, follow each alcoholic beverage with two glasses of water.
For added hydration, consider electrolyte tablets or low-sugar rehydration drinks, especially on flights longer than 8 hours. Products containing sodium, potassium, and magnesium can help your body retain fluids more effectively than water alone.
Staying hydrated is one of the most effective long-flight travel tips for maintaining energy and well-being during and after the flight.
5. Plan Your Sleep Schedule Ahead of Time
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One of the biggest challenges of long-haul flying is syncing your sleep with your destination’s time zone.
Start adjusting your schedule 2 to 3 days before departure for optimal results. For eastward travel, begin going to bed 30 to 60 minutes earlier each night and waking up earlier accordingly. For westward travel, do the opposite by staying up later and sleeping in when possible.
Once on board, change your watch to the destination time and align your activities accordingly. Eat meals, sleep, and stay awake according to your destination’s schedule, not your departure city’s time.
If you plan to sleep during the flight, use an eye mask, earplugs, and perhaps a mild, doctor-approved sleep aid. A good 4 to 6 hours of quality rest can significantly ease jet lag and help you survive long-haul flights.
6. Move Often and Stretch Regularly
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Prolonged sedentary behavior during flights increases the risk of blood clots, particularly deep vein thrombosis (DVT), and can cause significant stiffness and discomfort.
Get up and walk the aisles at least every 2 to 3 hours, spending 3 to 5 minutes moving around. Use bathroom breaks as opportunities for short walks, and consider doing simple stretches in the galley area if space permits.
Even while seated, you can perform gentle foot and ankle rotations or extend your legs slightly to keep your circulation going. Consider wearing compression socks throughout the flight and elevating your feet when possible by resting them on your carry-on bag or using a footrest. Deep breathing exercises also help to maintain oxygen flow.
These small movements promote comfort and long-term health, especially on intercontinental flights.
7. Bring Your Own Entertainment Options
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In-flight entertainment systems can be unreliable, may have limited content selection, or might not work at all. Having backup entertainment ensures you won’t be bored or restless during the long journey.
Download content before departure to avoid relying on potentially slow or expensive in-flight WiFi:
- Audio content: Podcasts, audiobooks, or curated playlists that match your flight duration
- Video content: Download shows or movies from Netflix, Amazon Prime, Disney+, or other streaming services
- Reading material: E-books, digital magazines, or offline articles
- Games and apps: Puzzle games, language learning apps, or meditation apps for variety
Bring a tablet or smartphone with a sturdy stand or seat-back clip for hands-free viewing. Don’t forget multiple charging cables and a portable power bank with sufficient capacity (10,000+ mAh recommended).
Among the best travel tips for long flights, this one ensures you stay entertained on your terms.
8. Pack Nutritious Snacks
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While airline meals are convenient, they don’t always meet your dietary preferences or hunger schedule. Airplane food can also be high in sodium and low in essential nutrients.
Prepare a few healthy, TSA-approved snacks such as:
- Protein-rich options: Mixed nuts, protein bars, or beef jerky
- Complex carbohydrates: Whole grain crackers or granola bars
- Fresh options: Apple slices with individual nut butter packets
- Hydrating foods: Fresh fruit like grapes or oranges
- Comfort foods: Dark chocolate or dried fruit for mood-boosting benefits
Pack these in easily accessible containers and eat regularly to maintain stable blood sugar levels. This prevents the energy crashes that can worsen jet lag and helps you feel more alert upon arrival.
This practical long-flight travel tip is particularly important for travelers with dietary restrictions or those on flights with limited meal service.
9. Freshen Up Mid-Flight and Before Landing
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A quick refresh during a long flight can dramatically improve how you feel and look upon arrival. This is especially important for business travelers or those connecting to other flights.
Pack a small hygiene kit that includes:
- Cleansing items: Facial wipes, cleansing cloths, or micellar water
- Oral care: Travel toothbrush, mini toothpaste, and mouthwash tablets
- Personal care: Travel-size deodorant, dry shampoo, and moisturizer
- Fresh clothing: A clean shirt, underwear, or at minimum a fresh top layer
- Grooming tools: Small comb or brush, and any essential makeup for touch-ups
Plan your refresh 1 to 2 hours before landing when you’re most likely to have access to the lavatory without long queues. This timing also helps you feel more alert for immigration and customs procedures. It’s one of the most appreciated in-flight comfort hacks for travelers arriving after overnight flights.
10. Use Smart Packing Techniques for Your Carry-On
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Efficient packing organization makes everything more accessible and reduces stress during the flight, especially when you need items quickly in cramped quarters.
Use a designated zippered pouch or packing cube in your personal item (underseat bag) for immediate access to:
- Essential documents: Passport, boarding passes, and customs forms
- Comfort items: Eye mask, neck pillow, and blanket
- Sustenance: Snacks, water bottle, and any medications
- Technology: Chargers, power bank, headphones, and entertainment devices
- Health and hygiene: Hand sanitizer, tissues, lip balm, and personal medications
This is one of the most overlooked but powerful long-flight hacks, and it’s key to minimizing mid-air frustration.
Keep this organizational system consistent across trips so you always know where to find what you need. This eliminates the frustration of digging through bags mid-flight and helps you access essentials without disturbing fellow passengers.
Takeaway
Long-haul flights may never be luxurious for most travelers, but with the right strategies, they can be far less taxing. These travel hacks for long flights—from seat selection to hydration and entertainment—are designed to help you feel more in control, more rested, and ready for what lies ahead.
The key is preparation and consistency. Start implementing these strategies a few days before your trip, and you’ll notice a significant improvement in your travel experience and arrival condition.
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*Banner photo by travellinglight from Getty Images
