How to Survive a Long-Haul Flight

A long-haul flight can be the dull, aching gap between you and somewhere wonderful, or it can be a surprisingly restful part of the journey. The difference usually comes down to preparation. With a handful of smart choices before and during the flight, you can land feeling human rather than wrung out.

Here is how to survive, and even enjoy, those many hours in the air.

Choose your seat wisely

Where you sit shapes your entire flight. The right seat means better sleep, easier movement and fewer disturbances.

• Pick a window seat if you want to lean and sleep undisturbed.
• Choose an aisle seat if you like to stretch and move frequently.
• Avoid seats near galleys and toilets, which see constant traffic.
• Consider paying for extra legroom on the longest sectors.

Dress and pack for comfort

Cabins are dry, cool and cramped, so dress in soft layers and bring a small kit of comfort items into your carry-on.

• Wear loose, breathable clothing and bring a warm layer.
• Pack a neck pillow, eye mask and earplugs or noise-cancelling headphones.
• Bring lip balm, moisturiser and a refillable water bottle.
• Keep medication, a toothbrush and clean socks within easy reach.

Stay hydrated and eat sensibly

Dehydration is the hidden cause of much in-flight misery, from headaches to fatigue. What you drink and eat makes a real difference to how you feel on arrival.

• Drink water steadily and refill your bottle after security.
• Go easy on caffeine and avoid heavy, salty meals before sleeping.
• Eat lighter than usual, since digestion slows at altitude.
• Bring a few healthy snacks so you are not at the mercy of the trolley.

Keep your body moving

Sitting still for hours is hard on your circulation and your back. Regular movement keeps you comfortable and supports your health.

• Walk the aisle every couple of hours when it is safe to do so.
• Do simple ankle rolls, calf raises and shoulder stretches at your seat.
• Consider compression socks on very long flights.
• Avoid crossing your legs for long stretches, which restricts blood flow.

Master in-flight sleep

Sleeping on a plane is a skill, but you can stack the odds in your favour. Good sleep is the single biggest factor in arriving refreshed.

• Recline, support your neck and block out light and noise.
• Try to sleep according to your destination's night time.
• Avoid screens in the hour before you want to sleep.
• Keep a light blanket and warm socks to stay comfortable.

Beat jet lag from the start

Jet lag begins before you land, and a few habits ease the adjustment so you can hit the ground running.

• Shift your sleep and meals towards destination time during the flight.
• Seek daylight at the right times once you arrive.
• Stay active and resist the urge to nap for hours on arrival.
• Give yourself an easy first day to settle in.

Keep yourself entertained and occupied

Hours pass far more pleasantly when you have planned how to fill them. Relying solely on the seat-back screen is a gamble, so build your own backup.

• Download films, series, podcasts and music before you board.
• Bring a book or e-reader for screen-free downtime.
• Save offline games or puzzles for when you cannot sleep.
• Break the flight into chunks, such as a meal, a film, then sleep.

Look after your wellbeing in the cabin

Long flights can be hard on your mood as well as your body. A few small comforts make the experience far more bearable, especially on overnight sectors.

• Freshen up midway with a toothbrush, face wipes and clean socks.
• Take short breaks from screens to rest your eyes.
• Keep snacks and water within reach so you never feel stuck waiting.
• Be patient and kind to cabin crew and fellow passengers.

Frequently asked questions

What is the best seat for sleeping on a long flight?

A window seat is usually best for sleeping because you can lean against the wall and you will not be disturbed by neighbours getting up. If you prefer to move often or use the toilet frequently, an aisle seat trades sleep quality for freedom.

How much water should I drink on a long-haul flight?

There is no exact figure, but cabin air is very dry, so drink more than you would on the ground. Refilling a bottle after security and sipping steadily throughout the flight, rather than relying only on the drinks service, helps you avoid dehydration headaches and fatigue.

Can I really avoid jet lag?

You cannot always eliminate it, but you can reduce it. Adjusting your sleep towards destination time during the flight, getting daylight at the right moments on arrival, and staying hydrated all help your body clock catch up faster.

Treat the flight as part of the trip rather than an obstacle to it, prepare a little, and you will step off the plane ready to enjoy where you have landed.