Air travel has made the world more connected than ever before. But while hopping on a plane can be thrilling, long-haul flights—those lasting 8, 12, or even 18 hours—are not exactly everyone’s favorite part of the journey. The cramped seating, fluctuating cabin temperatures, jet lag, dry air, and lack of movement can leave travelers exhausted before their adventure even begins.
I remember my first 14-hour flight from Europe to Asia. I was so excited about my destination that I barely thought about the journey. By hour six, I was restless. By hour ten, I felt dehydrated, sore, and ready to just walk off the plane mid-air. Since then, I’ve learned that with smart strategies, long flights don’t have to be miserable—they can actually be productive, relaxing, and even enjoyable.
This article combines personal experiences with research-backed advice and expert recommendations to help you survive long-haul flights with comfort and ease.
1. Prepare Before You Fly
Book Smartly
The survival process starts long before boarding. If your budget allows, choosing the right seat can make or break your experience. According to research from Sleep Medicine Reviews, better sleep on flights is linked to reduced jet lag and overall well-being. Seats near the window help block out disruptions and give you something to lean on. Avoid seats near restrooms to minimize foot traffic and noise.
Personally, I’ve found investing in extra legroom seats pays off, especially on flights over 10 hours. Websites like SeatGuru can help you identify the best spots on specific aircrafts.
Adjust Your Sleep Schedule
If you’re flying across multiple time zones, gradually shifting your bedtime by 30 minutes to an hour each night a few days before your trip can help your body adjust. Studies published in the Journal of Travel Medicine confirm that pre-adjusting sleep schedules reduces the severity of jet lag.
2. Packing Essentials for Comfort
Bring the Right Gear
Some small items can make a huge difference:
- Neck pillow: A must-have for sleeping upright.
- Noise-canceling headphones or earplugs: Help block out crying babies or engine noise.
- Eye mask: Darkness cues your brain to rest.
- Compression socks: Reduce swelling and risk of deep vein thrombosis (DVT).
During a 12-hour flight to Toronto, I underestimated the power of compression socks—until I didn’t wear them. My ankles were swollen for two days. Never again.
Stay Organized
Keep essentials like snacks, lip balm, a refillable water bottle, and chargers in your personal bag. Digging through the overhead bin repeatedly is inconvenient and disruptive.
3. Stay Hydrated and Eat Wisely
Why Hydration Matters
Airplane cabins typically have humidity levels of less than 20%, much lower than the average indoor environment (40–50%). According to the Aerospace Medical Association, this low humidity can cause dehydration, dry skin, headaches, and fatigue.
Bring a reusable water bottle and refill it after security. Flight attendants will usually be happy to top it up for you.
Smart Eating Choices
Avoid heavy, greasy meals before and during the flight, as they can lead to bloating. Instead, choose light, nutrient-dense snacks like nuts, fruit, or protein bars. Alcohol and caffeine should also be limited—they contribute to dehydration and disrupt sleep.
From experience, I now avoid the temptation of multiple cups of coffee. Once, after too much caffeine on a long-haul, I couldn’t sleep for even 20 minutes and landed exhausted.
4. Move and Stretch Regularly
The Importance of Circulation
Long periods of sitting increase the risk of circulation problems and DVT. Studies from the American College of Chest Physicians recommend standing up and walking around at least once every two hours.
Stretching exercises you can do in your seat include:
- Ankle circles
- Calf raises
- Neck rolls
- Shoulder shrugs
I usually set a timer to remind myself to move every 90 minutes. It keeps me from arriving stiff and sore.
5. Master the Art of In-Flight Sleep
Create Your Own Sleep Environment
Reclining your seat, using a blanket, and blocking out noise/light help trick your body into “bedtime mode.” Melatonin supplements can also be effective; a study published in Cochrane Database of Systematic Reviews found melatonin reduces jet lag and improves sleep quality for travelers crossing time zones.
Personal Sleep Ritual
I follow a small routine even in-flight: brushing my teeth, putting on an eye mask, and listening to calming music. It signals my brain that it’s time to rest—even if I’m 30,000 feet in the air.
6. Keep Yourself Entertained
Plan Ahead
In-flight entertainment is not always reliable. Download podcasts, e-books, movies, or shows in advance. Bring a portable charger to ensure your devices stay powered.
I once had a 10-hour flight where the in-flight entertainment system broke. Thankfully, I had downloaded a few audiobooks—otherwise, it would have felt endless.
Mix It Up
Alternate between watching movies, reading, journaling, or listening to music. Keeping your brain engaged in different ways makes the flight feel shorter.
7. Manage Jet Lag Proactively
Use Light Exposure Strategically
The National Sleep Foundation emphasizes that light exposure is the most powerful regulator of our circadian rhythm. To adjust faster, get outside into natural sunlight after landing.
Stay Consistent
Try to adapt immediately to the local schedule: eat meals at the local time and avoid naps longer than 20–30 minutes. From experience, forcing myself to stay awake until nightfall at my destination makes adjustment much smoother.
8. Mind Your Mental Health
Reduce Anxiety
For many, long flights can trigger anxiety. Simple breathing exercises, meditation apps, or even writing in a travel journal can help calm nerves.
Reframe the Flight
Instead of dreading the hours, I now view them as “bonus time.” It’s a rare chance to disconnect, reflect, and even catch up on books or writing. That shift in perspective has made a big difference for me.
9. Dress for Comfort
Layer Up
Cabin temperatures fluctuate widely. Wearing breathable layers keeps you comfortable whether it’s too warm or too chilly.
I once made the mistake of wearing only a hoodie on a long-haul. Midway, the cabin overheated, and I was miserable. Now, I pack a light T-shirt, sweater, and scarf—easy to add or remove.
10. Stay Fresh During the Flight
Simple Hygiene Hacks
- Pack facial wipes and hand sanitizer.
- Brush your teeth mid-flight for a quick refresh.
- Use moisturizer to combat dry skin.
These little actions make a big difference in how you feel when stepping off the plane.
Frequently Asked Questions
Q: How do I choose the best seat for long flights?
A: Window seats are better for sleep, while aisle seats are best for frequent movers. Avoid middle seats whenever possible.
Q: Should I take sleeping pills?
A: Only under a doctor’s advice. Natural aids like melatonin or herbal teas are safer alternatives.
Q: What’s the best way to avoid jet lag?
A: Adjust your sleep schedule before flying, use natural light exposure, stay hydrated, and align with the local schedule immediately.
Conclusion: Make Long Flights Work for You
Surviving long flights doesn’t mean merely “getting through” them—it means making them part of the journey. With smart planning, the right gear, hydration, movement, and a positive mindset, even 14 hours in the sky can be manageable, productive, and comfortable.
I’ve personally found that viewing the flight as an opportunity—whether to rest, reflect, or learn—completely transforms the experience. So next time you face a long-haul, use these hacks and arrive ready to explore instead of recover.
What about you? Do you have a go-to hack for long flights that makes the journey easier? I’d love to hear your tips—share them in the comments!

Hi, I’m Tanvir, the founder and author of Explore Ireland Now. With a deep love for Ireland and its rich culture, history, and landscapes, I created this site to share everything that makes this beautiful country worth exploring. Whether you’re a local looking for hidden gems or a traveler planning your next adventure, I provide insightful guides, tips, and recommendations to help you experience Ireland to the fullest.
From stunning landscapes to vibrant cities and quaint villages, Ireland is full of wonders waiting to be discovered. Through my personal experiences and research, I aim to bring you the most up-to-date information and inspiration for your journey.
Thank you for visiting Explore Ireland Now—I hope my content helps you uncover all that this incredible country has to offer! If you have any questions or need travel advice, feel free to reach out.