Long-Haul Flight Tips: How to Survive a Long Flight (Even in Economy)

A long-haul flight can make or break the start of your trip.

Do it wrong, and you arrive stiff, bloated, exhausted, and jet-lagged, and you lose the first two days of your vacation recovering.

Do it right, and you step off the plane feeling (almost) human.

During my years of nearly nonstop travel, I took my fair share of long flights, and I learned most of these lessons the hard way. Here’s exactly what I’d do to make your next long flight easier, even in economy.

1. Wear a fanny pack (seriously)

I don’t care if it’s not the most stylish thing. On a long flight, a fanny pack is a game changer.

• It keeps your essentials within arm’s reach, so you’re not constantly digging through the overhead bin.
• It speeds you through security, since your phone, wallet, and passport are all in one place.
• It keeps your valuables on your body, which is the best place for them in a busy airport.
• It adds a little extra packing space that you wear instead of carry.

2. Pick a personal item that actually fits under the seat

If a fanny pack isn’t enough (say you’re bringing a laptop or tablet), you’ll want a personal item that sits at your feet.

The tricky part is that many airlines don’t publish exact under-seat dimensions. They just say it has to fit.

My advice: A bag around 16 x 12 x 6 inches or smaller will fit under most seats, but always check your airline’s personal item limit before you go. A soft, flexible backpack is your best bet. Don’t stuff it completely full, so you can squish it in if the space is a little tight.

3. Choose your seat strategically

Window or aisle? Everyone has a preference. But on a long flight, it matters more than you might think.

Window seat:

• You get something to lean your head against, which helps a lot if you want to sleep.
• The downside: you have to wake up your neighbors every time you need the bathroom.

Aisle seat:

• You can get up whenever you want.
• The downside: your neighbors climb over you every time they need the bathroom.

Aisle seat hack: Pick an aisle seat in the middle section of a wide-body plane. Your neighbors have two aisles to choose from, so you’ll get bothered about half as often.

And if your seat turns out to be a dud, ask a flight attendant once everyone has boarded whether you can move to an open seat.

4. Board early if you’re using the overhead bin

On short flights, I’m usually happy to wait and board last.

But on a long flight, you want your carry-on close to your seat. If you board late, the bins near you may be full, and your bag could end up rows away. That’s a real hassle every time you need something from it.

So if you’re bringing a carry-on for the overhead bin, get in line early.

5. Eat light and skip the fizzy drinks

On flight day, go easy on:

• Greasy and salty foods
• Fizzy drinks
• Alcohol and caffeine

Here’s why. As the plane climbs, the cabin pressure drops, and gas in your stomach expands. Foods that make you a little bloated on the ground can make you very uncomfortable at 35,000 feet. (And your seatmates won’t love it either.)

Alcohol and caffeine also make you pee more and can dehydrate you, which can give you a headache and make jet lag worse.

6. Drink more water than usual

On short flights, I try not to drink too much, just to avoid the bathroom.

Long flights are different. You’re going to need the bathroom anyway, so you might as well stay hydrated. Airplane air is very dry, and dehydration can leave you with a headache and make jet lag worse.

That dry air is rough on your skin and lips too, so pack some moisturizer and lip balm in your personal item.

7. Pack your own snacks

Bringing your own snacks means you’re not at the mercy of airline food (or airport prices during a layover).

But learn from my mistake.

Before one marathon trip with three flights back to back, I thought I’d be clever and pack a whole loaf of bread and a big jar of peanut butter. Turns out, peanut butter counts as a liquid at airport security, and my jar was way over the limit.

I refused to give up my beloved peanut butter. So I went back out, made 10 peanut butter and jelly sandwiches right there, and walked back through security with all of them. Problem solved.

If you’d rather keep life simple, go for protein bars, nuts, or crackers.

One important rule: Eat any fresh fruit before you land in a new country, or declare it. Many countries have strict rules about bringing in fresh produce, and the fines can be steep.

8. Time your bathroom breaks

Airplane bathroom lines follow a pattern. If you go against it, you’ll wait less and usually get a cleaner bathroom.

The two big rush hours are:

1. Right after the seatbelt sign turns off. That’s everyone who forgot to go before boarding.
2. An hour or two after meals.

So go right before you board. Then go again when you see the crew start to serve the meal, before the after-meal rush.

9. Dress for comfort (and circulation)

This isn’t rocket science, but it makes a big difference.

• Wear loose, stretchy clothes that don’t need a belt.
• Layer up. Cabin temperatures are unpredictable, and layers you’re wearing are layers you don’t have to pack.
• Wear slip-on shoes, so you can easily take them off and put them back on for bathroom trips. (If your feet get stinky, please keep them on!)

Keep your blood moving. Sitting still for hours raises the risk of blood clots in your legs. Get up and walk the aisle when you can, and pump your calves up and down while you’re seated. If you have varicose veins or a personal or family history of blood clots, ask your doctor whether compression socks make sense for you.

10. Build a sleep kit

Getting some real sleep is the biggest thing you can do to arrive feeling good. A few tips:

Stick to your bedtime routine. If you normally brush your teeth and read before bed, do the same on the plane. It tells your body it’s time to sleep.

Find a neck pillow that actually works for you. Traditional U-shaped pillows never worked for me. My head kept flopping forward or to the side. On one long flight, I tried a TRTL pillow, which wraps snugly around your neck so you can rest your head to one side. It takes a little getting used to, but I slept much better. Some budget-minded travelers swear by a soft neck brace instead.

Bring your own “blanket.” Unless you’re on the first flight of the day, that airline pillow and blanket may have already been used by who knows how many people. I pack a microfiber travel towel instead. It doubles as a blanket and takes up almost no room.

Choose earbuds over big headphones. Bulky over-ear headphones make it hard to lean against the window or use a travel pillow. I prefer noise-canceling earbuds. Just make sure they fit snugly so they don’t fall out and get lost.

Bring a headphone adapter. The free airline earbuds break all the time. On one flight, the sound only worked in one ear if I held the cord up with my hand. For hours. A cheap airplane headphone adapter lets you use your own wired headphones with the seat-back screen. If yours are wireless only, a small Bluetooth transmitter plugs into the headphone jack so you can connect them.

Pack an eye mask and some sleep sounds. Download calming music, white noise, or a guided meditation before you board. It drowns out crying babies and noisy neighbors. An eye mask helps you sleep when the cabin is bright, which also helps with jet lag (more on that below).

11. Bring backup entertainment

Most long-haul flights have seat-back screens. But what if yours is the one that doesn’t work?

Always have a plan B:

• Download shows or movies to your phone or tablet before you leave home.
• Download YouTube videos for offline viewing with YouTube Premium, and finally catch up on your “Watch Later” list.
• Bring a book or e-reader.

Charge everything the night before. Seat-back USB ports (if your seat even has one) are often slow and can only charge one thing at a time. It’s no fun to sit down and discover your phone, headphones, and e-reader are all nearly dead.

12. Beat jet lag before you even land

Jet lag happens when crossing time zones throws off your body clock. It’s usually worse when you fly east. It can mess with your sleep, energy, mood, and even your digestion.

A few strategies can make a big difference:

Start shifting your schedule before you leave. Over the days before your trip, gradually move your bedtime toward your destination’s time zone. Flying east? Go to bed and wake up an hour earlier each day. Flying west? Go an hour later. Harvard Health recommends a similar approach. Even shifting a little helps.

Sleep on your destination’s schedule. On the plane, try to sleep when it’s nighttime where you’re going, and stay awake when it’s daytime there. That might mean sleeping while the cabin is bright and noisy, which is exactly why the earbuds and eye mask are worth packing.

Stay hydrated. Dehydration makes every jet lag symptom worse.

Some travelers also take melatonin to help them fall asleep on the new schedule. If you’re thinking about it, check with your doctor first, especially if you take other medications.

13. Have internet ready when you land

After a long flight, you’re tired and a bit disoriented. That’s the worst time to hunt down Wi-Fi or a SIM card shop.

And not every airport has working Wi-Fi or a place to buy a local SIM.

That’s why I recommend setting up a travel eSIM on your phone before you leave home. The moment you land, you can order a ride, pull up directions to your hotel, or let your family know you made it.

14. Freshen up before you land

After many hours in the air, everyone starts feeling a little grimy. Pack a small kit in your personal item:

• Toothbrush and travel-size toothpaste
• Deodorant
• Face or body wipes
• Gum, which keeps your breath fresh, helps you stay awake, and helps your ears pop during takeoff and landing

Bring a change of clothes, too. Changing into a clean outfit before you land makes you feel like a new person. And if your checked bag is delayed, you’ll have something to wear. (Airlines often reimburse reasonable expenses while your bag is delayed. Check the Department of Transportation’s baggage page for your rights.)

The bottom line

You can’t make an economy seat any bigger. But you can make a long flight a lot easier.

Keep your essentials close. Eat light and drink water. Build a simple sleep kit. And start working on jet lag before you even leave home.

A little prep, and you’ll step off the plane ready to enjoy your trip instead of recovering from it.