How to Survive a Long-Haul Flight: 20 Tested Tips for 8+ Hour Flights

The Reality of Long-Haul Flying

A flight from New York to Tokyo is approximately 14 hours. Los Angeles to Sydney is 15 hours. London to Singapore is 13 hours. These are not short inconveniences. They are endurance events that can leave you dehydrated, stiff, exhausted, and disoriented for days afterward if you do not prepare properly.

After logging over 200,000 miles on long-haul routes across six continents, I have distilled everything I know into 20 specific, tested strategies that make the difference between arriving wrecked and arriving ready.

Pre-Flight Preparation

Tip 1: Choose Your Seat Strategically

Seat selection is the single most impactful decision for long-haul comfort, and it should not be left to chance.

For sleeping: Choose a window seat. You get a wall to lean against, you control the window shade, and no one climbs over you. On wide-body aircraft (Boeing 777, 787, Airbus A350, A380), the window seats in a 3-4-3 or 3-3-3 configuration are the prime spots.

For legroom: Exit row seats offer 5-8 inches of extra legroom but often have narrower or non-reclining seats. Bulkhead seats provide legroom but have no under-seat storage. Use SeatGuru (seatguru.com) to check the exact configuration and pitch for your specific aircraft.

For accessibility: Aisle seats make it easy to stand and stretch, which matters if you have circulation concerns. However, you will be disturbed by seatmates needing the restroom and by the drink cart.

Seats to avoid:

• Last row (seats do not recline, near lavatories, noisy)
• Seats directly in front of exit rows (do not recline)
• Middle seats in any configuration (obvious reasons)
• Seats near galleys (crew activity, noise, light)

Expert strategy for couples: Book the window and aisle in a two-seat section (often found on Boeing 787 and Airbus A350 in a 3-3-3 layout). If the middle seat remains empty, you get extra space. If someone books it, they will almost always agree to swap for a window or aisle.

Tip 2: Download Everything Before You Board

Do not rely on the in-flight entertainment system. It may be broken, limited in selection, or use a screen with poor resolution. Download content to your devices before you leave:

• Netflix, Amazon Prime, Disney+: All allow offline downloads on mobile devices
• Spotify or Apple Music: Download playlists for at least 15 hours of music
• Podcasts: Download 8-10 hours of long-form podcasts (a full season of your favorite show)
• Kindle/Apple Books: Load 2-3 books
• A few movies or shows on your laptop as backup

Bring a portable battery pack rated at 20,000 mAh or higher. The Anker PowerCore III 20K ($50) is reliable and airline-approved. Also bring cables for all your devices. Not all seats have working USB or AC outlets.

Tip 3: Dress for the Flight, Not the Destination

Cabin temperatures fluctuate between 65 and 75 degrees Fahrenheit depending on the section, altitude, and airline. Wear layers that allow adjustment:

• Base layer: Soft, breathable t-shirt or long sleeve (merino wool ideal, or moisture-wicking synthetic)
• Mid layer: Lightweight fleece, hoodie, or cardigan
• Bottoms: Stretchy, loose-fitting pants. Joggers, soft chinos, or even clean track pants. Avoid jeans; denim does not stretch and restricts circulation.
• Footwear: Shoes that slip on and off easily. Compression socks underneath (more on that below). Some travelers bring a pair of thick wool socks to wear after removing shoes.

Tip 4: Pre-Hydrate Starting 24 Hours Before

Airplane cabin humidity sits between 10% and 20%, which is drier than the Sahara Desert (25% average humidity). This dehydrates you rapidly.

Start drinking extra water 24 hours before your flight. Target an additional 16-24 oz above your normal intake the day before. On the flight, aim for at least 8 oz of water every hour. That means approximately 2 liters for a 10-hour flight.

Bring an empty reusable water bottle through security and fill it at a water fountain before boarding. The 32 oz Nalgene or the collapsible Vapur bottle ($12) are good choices.

In-Flight Comfort

Tip 5: Invest in Quality Noise-Cancelling Headphones

The ambient noise in an airplane cabin is 80-85 decibels, roughly equivalent to a food blender running continuously. This constant noise causes fatigue even when you are not consciously aware of it. Active noise cancellation reduces this to a manageable level.

Top picks for long-haul flights:

Headphones	Price	Weight	Battery Life	ANC Quality	Notes
Sony WH-1000XM5	$350	250g	30 hours	Excellent	Best overall ANC; comfortable for extended wear
Bose QuietComfort Ultra	$430	250g	24 hours	Excellent	Premium comfort; slightly better for smaller heads
Apple AirPods Max	$549	385g	20 hours	Very good	Heavy; no power-off without case
Apple AirPods Pro 2	$249	5.3g each	6 hours (30 with case)	Good	Lightweight; less isolation than over-ear
Sony WH-1000XM4	$200 (discounted)	254g	30 hours	Very good	Previous gen; excellent value

Budget option: If you cannot justify $250+, bring disposable foam earplugs (NRR 33) as a minimum. A $5 pack of Mack's Ultra Soft earplugs blocks substantial noise and weighs nothing.

Tip 6: Use a Proper Travel Pillow

Not all neck pillows are created equal. The standard U-shaped pillows sold at airport kiosks provide minimal support and often push your head forward rather than supporting it.

Better options:

• Trtl Pillow Plus ($60): Uses an internal support structure rather than stuffing. Holds your head in a natural position. Significantly more effective than traditional designs.
• Cabeau Evolution S3 ($40): Memory foam with a raised rear support. Includes a media pouch for your phone.
• Therm-a-Rest Compressible Pillow ($25-$35): Not a neck pillow but a small camping pillow. Wedge it between your head and the window for a more natural sleeping position.
• Window lean strategy: If you have a window seat, skip the neck pillow entirely. Fold a scarf or hoodie against the window and lean into it. Many seasoned travelers find this more comfortable than any neck pillow.

Tip 7: Wear Compression Socks

Deep vein thrombosis (DVT) is a real risk on long flights, particularly for people over 40, those on hormonal birth control, smokers, and anyone with a history of blood clots. Even without these risk factors, sitting motionless for 8+ hours causes fluid to pool in your lower legs, leading to swollen ankles and fatigue.

Compression socks (15-20 mmHg) gently squeeze your calves to promote circulation. Recommended brands:

• Sockwell ($25-$30): Merino wool blend, comfortable for all-day wear
• CEP ($40-$60): Athletic grade, excellent compression
• Comrad ($28): Good value, multiple styles

Put them on before you board and keep them on until you land. They make a noticeable difference in how your legs feel after a 10+ hour flight.

Tip 8: Bring a Sleep Kit

Sleeping on a plane requires blocking three stimuli: light, sound, and discomfort.

• Eye mask: The Alaska Bear silk eye mask ($10) blocks light completely and does not press on your eyes. The Manta Sleep Mask ($35) uses adjustable eye cups for zero pressure.
• Earplugs: Foam earplugs under noise-cancelling headphones provide double noise isolation for the deepest sleep.
• Blanket or scarf: Airlines provide thin blankets, but a large cashmere or merino wool scarf (or pashmina) serves as both a blanket, pillow, and neck cover.

Tip 9: Time Your Sleep Correctly

Align your sleep on the plane with the nighttime at your destination. This is the foundation of jet lag prevention.

Eastbound flights (e.g., US to Europe): These typically depart in the evening and arrive in the morning. Sleep as soon as possible after dinner service. Use melatonin (0.5-3 mg, taken 30 minutes before your target sleep time) to help initiate sleep.

Westbound flights (e.g., US to Asia/Australia): These often depart in the morning or afternoon. Stay awake for the first several hours, then sleep for the second half if the flight is 12+ hours.

Do not use alcohol to sleep. While a glass of wine may make you drowsy initially, alcohol disrupts sleep quality, dehydrates you, and makes jet lag worse.

Tip 10: Eat Strategically

Airline meals are high in sodium, which contributes to bloating and dehydration. Eat lighter than you normally would.

• Skip the bread basket and salty snacks
• Choose the lighter meal option (fish or vegetarian over pasta or beef)
• Bring your own snacks: Nuts, dried fruit, protein bars, or fresh fruit purchased after security
• Eat on your destination's schedule when possible. If it is 3 AM at your destination, skip the meal and sleep instead.
• Avoid caffeine within 5 hours of your planned sleep time on the plane

Tip 11: Move Every 90 Minutes

Set a quiet alarm on your phone or watch to remind you to stand and move every 90 minutes. When you get up:

• Walk the length of the cabin and back (2-3 minutes)
• Do calf raises near the galley (stand on tiptoes, lower, repeat 20 times)
• Do standing quad stretches (grab your ankle behind you, hold 15 seconds each leg)
• Roll your ankles in circles (10 each direction)
• Squeeze and release your thighs and glutes while seated (isometric exercises)

These exercises are not about fitness; they are about preventing blood clots and reducing stiffness. The crew will not mind you standing near the galley as long as the seat belt sign is off.

Tip 12: Manage Cabin Dryness

Beyond drinking water, take additional steps to combat the extreme low humidity:

• Nasal saline spray: Use every 2-3 hours to keep nasal passages moist. Dry nasal passages are more susceptible to catching airborne viruses. Arm & Hammer Simply Saline ($6) is widely available.
• Lip balm: Apply frequently. Burt's Bees or Aquaphor both work well.
• Moisturizer: Apply a thick moisturizer to your face and hands before boarding and again mid-flight. CeraVe Moisturizing Cream or Neutrogena Hydro Boost are solid choices.
• Eye drops: Artificial tears (Systane, Refresh) prevent dry, irritated eyes, especially for contact lens wearers. Consider switching to glasses for the flight.

Tip 13: Use a Foot Rest

Dangling legs on a plane seat, particularly if you are shorter, create pressure on the backs of your thighs that restricts circulation. A portable foot rest helps.

• Inflatable foot rest ($15-$20): Wedges between your seat and the seat in front, creating a cushioned surface to rest your feet. Note: some airlines prohibit these during takeoff and landing.
• Place your personal item (backpack) under the seat in front of you and rest your feet on top. This simple adjustment makes a meaningful difference.

Tip 14: Choose the Right Sleep Aid

If you struggle to sleep on planes, consider these options, listed from mildest to strongest:

1. Melatonin (0.5-3 mg): Natural hormone that signals your body it is time to sleep. Not a sedative. Low side effects. Start with 0.5 mg; more is not necessarily more effective.
2. Antihistamines (Benadryl/Diphenhydramine, 25-50 mg): Available over the counter. Effective for many people but can cause next-day grogginess.
3. Prescription options: Discuss with your doctor before your trip. Ambien (zolpidem) and similar medications are sometimes prescribed for long-haul flights but carry risks including disorientation and sleepwalking.

Never try a sleep aid for the first time on a plane. Test it at home first to understand how you react.

Tip 15: Manage Ear Pressure

Ear pressure changes during descent can be painful, especially with congestion. Preventive measures:

• Chew gum during takeoff and landing to activate the muscles that equalize pressure
• Use the Valsalva maneuver: Pinch your nose shut, close your mouth, and gently blow. You should feel your ears pop.
• EarPlanes pressure-regulating earplugs ($8): Ceramic-filtered earplugs that slow the rate of pressure change. Effective for people who regularly experience ear pain during flights.
• Decongestant nasal spray (Afrin): Use 30 minutes before descent if you are congested. Do not use for more than 3 consecutive days.

Tip 16: Carry Essential Medications in Your Personal Item

Never pack essential medications in checked luggage. Your carry-on should contain:

• Any prescription medications in their original labeled containers
• Pain reliever (ibuprofen or acetaminophen)
• Antidiarrheal (Imodium)
• Antacid (Tums or Pepto-Bismol tablets)
• Allergy medication (Zyrtec or Claritin)
• Band-aids and antiseptic wipes
• Your chosen sleep aid

Jet Lag Prevention

Tip 17: Start Adjusting 3 Days Before

Shift your sleep schedule 30-60 minutes per day toward your destination's time zone for three days before departure.

• Traveling east (e.g., to Europe or Asia): Go to bed and wake up earlier each day
• Traveling west (e.g., to Hawaii or Australia from the US East Coast): Go to bed and wake up later each day

This partial adjustment means less ground to cover once you arrive.

Tip 18: Use Light Exposure Strategically

Light is the most powerful tool for resetting your circadian rhythm.

• Traveling east: Seek bright light in the morning at your destination. Avoid bright light in the evening.
• Traveling west: Seek bright light in the evening at your destination. Use sunglasses in the morning if you wake up too early.

The app Timeshifter ($9.99/year) calculates a personalized light exposure and sleep schedule based on your specific flight itinerary. It was developed by a circadian neuroscientist and is used by astronauts.

Tip 19: Set Your Watch to Destination Time at Boarding

A psychological trick with practical benefits. The moment you board, set your watch and phone to your destination's time zone. Eat and sleep according to that new time. This mental shift makes the adjustment feel deliberate rather than reactive.

Tip 20: Do Not Nap Upon Arrival (If Possible)

If you arrive during the day, stay awake until at least 9 PM local time. Go outside, walk, and expose yourself to natural light. A short 20-minute power nap is acceptable if you are dangerously exhausted, but set an alarm and do not exceed 30 minutes.

If you arrive at night, go to sleep at a normal local bedtime. Use melatonin to help initiate sleep if needed.

The Complete Long-Haul Flight Packing List

Keep all of these items in your personal item (backpack or tote), not in the overhead bin:

• Noise-cancelling headphones
• Wired earbuds (backup)
• Portable battery pack (20,000 mAh) and cables
• Eye mask
• Foam earplugs
• Neck pillow or scarf
• Compression socks (worn)
• Empty water bottle (filled after security)
• Snacks (nuts, protein bars, fruit)
• Lip balm, moisturizer, nasal saline spray
• Medications (prescription and OTC)
• Melatonin or chosen sleep aid
• Toothbrush and toothpaste (travel size)
• Downloaded entertainment on phone/tablet/laptop
• A change of socks and underwear (in case of checked luggage delay)
• Pen for customs forms

Let TripGenie Handle the Itinerary

You have survived the flight. Now what? TripGenie builds detailed, day-by-day itineraries for your destination so you can hit the ground running instead of spending your first jet-lagged day trying to figure out what to do. From local transportation to restaurant recommendations, TripGenie plans it all so your first hours in a new city are spent exploring, not organizing.

The Bottom Line

Surviving a long-haul flight is not about one magic trick. It is about stacking 20 small advantages: the right seat, the right gear, strategic eating, proper hydration, movement, and intentional sleep management. Each tip on this list provides an incremental benefit, and together they transform the experience from an ordeal into a manageable, even comfortable, part of the journey.

The travelers who arrive feeling good are not lucky. They prepared. Now you know how to do the same.