How to stay sane on a long haul flight
Long flights don’t have to be a challenge. With some planning and the right mindset, you can turn a marathon flight into a manageable (even enjoyable) part of your trip. This long-haul flight survival guide will share proven tips for comfort, entertainment, and health – essentially how to survive long flights without losing your sanity. From packing long haul flight essentials and devising things to do on a long flight to clever long flight comfort tips and long flight productivity tips, we’ve got you covered. (And yes, even in economy!) Read on for our top travel tips for flying long haul that will help you arrive feeling more human than zombie.
Pack your long haul flight essentials
Start on the right foot by packing a kit of in-flight comfort items. Having the right gear in your carry-on can dramatically improve your comfort level. Make a checklist of travel essentials for long flights to keep in your hand luggage, so you won’t be frantically wishing for something that’s in the cargo hold. Key items to include:
Neck pillow for long flight comfort A supportive travel pillow is an absolute lifesaver—especially in economy. The right one can mean the difference between hours of uncomfortable nodding and a half-decent nap. Many frequent flyers swear by memory foam models as the best travel pillow for long flights, thanks to their ability to cradle your neck and prevent those painful kinks.
Quality headphones or earplugs Cabin noise and crying babies can drive anyone mad, so bring earplugs or invest in a pair of high-quality noise-cancelling headphones. These can drown out engine roar and chatter, making it much easier to relax or sleep. Top picks include: ● Sony WH-CH720N – A fantastic budget option praised for its lightweight design, solid noise cancellation, and 25-hour battery life. Ideal for long flights without breaking the bank. ● Bose QuietComfort Wireless – Known for premium comfort and excellent ANC, these headphones are a mid-range favourite among frequent flyers. Their foldable design and plush fit make them perfect for travel.
● Anker Soundcore Q20i – A budget-friendly alternative with surprisingly good noise reduction and up to 40 hours of battery life, making it a great choice for casual travellers.
Eye mask Block out cabin light with a soft eye mask. This helps you fall asleep faster and stay asleep by creating total darkness—at any hour. That darkness signals to your body that it’s time to rest, which is especially helpful on overnight flights. It also plays a big role in easing jet lag, as syncing your sleep with your destination’s time zone becomes much easier when your internal clock isn’t being thrown off by cabin lighting or screen glare.
Basic toiletries and skincare Pack a toothbrush, toothpaste, face wipes, hand sanitiser, and moisturizer & lip balm. The bone-dry cabin air will parch your skin and lips, so reapply moisturiser and chapstick regularly. A quick face wash and tooth-brushing in the lavatory can work wonders for your mood on a long journey.
Health and comfort aids Don’t forget any personal medication (in your carry-on), plus items like pain relievers or motion sickness tablets if you might need them. If you’re prone to leg swelling or circulation issues, consider wearing compression socks for flights to improve blood flow. These can help prevent that dreaded ankle swelling and lower the risk of DVT (deep vein thrombosis) from sitting too long. By packing these essentials in your hand luggage, you’ll have your own little comfort kit at your seat – no rummaging needed. Being prepared with your must-haves is the first step to staying sane on a long flight.
Choose the right seat
Seat selection can make a huge difference on a long-haul journey. If you can pick your seat in advance, do it – your future self will thank you. Decide whether a window or aisle suits you best (tips for long haul flights economy often start with seat choice). A window seat gives you something to lean on and no disturbances from neighbours, which is great if you plan to sleep. An aisle seat offers freedom to stretch your legs or use the bathroom anytime without clambering over people. Avoid the dreaded middle seat at all costs for obvious reasons! Also, try to steer clear of seats near lavatories or galleys if you value peace and quiet.
And consider upgrades If you have the opportunity (or the budget), upgrade your seat or cabin class – even if just to premium economy for a bit more space. This is where airline points come in handy. Use those miles! For example, British Airways long haul flights offer fully flat beds in business class; redeeming your Avios points to snag an upgrade can turn a painful overnight flight into a restful one. Even without points, sometimes it’s worth splurging on extra legroom seats or premium cabins for a very long trip. In an upgraded seat you can lie flat or stretch out, reducing pressure on your body and minimizing stress. Fewer neighbours, better food, and priority boarding don’t hurt either.
Dress for comfort and flexibility
What you wear on a flight can make or break your comfort. Skip tight or formal outfits and go for loose, breathable layers—cabins often swing from hot to chilly mid-flight. A base layer, hoodie, and light jacket give you flexibility, while stretchy trousers and slip-on shoes help with ease. Cabin pressure can cause your feet to swell, so comfy trainers and warm socks are a must. Just don’t cross your legs for too long, as it can restrict blood flow.
Stay hydrated and snack smart
Dehydration hits hard on long flights—cabin air is drier than most deserts, which can leave you tired, headachey, and with parched skin. One of the best plane travel hydration tips is to stay hydrated on a plane by sipping water regularly. Bring your own refillable bottle and aim to drink every hour. Some travellers also pack electrolyte tablets for an extra boost. Avoid alcohol and caffeine—they dehydrate and disrupt sleep. Ask for juice or herbal tea instead. Smart snacking also helps. Pack your own long flight snacks ideas like fruit, nuts, crackers, or protein bars. Avoid messy, salty, or overly sweet options. Between drinking water and fuelling sensibly, you’ll feel better, stay energised, and cope with jet lag more easily.
Sleep smart and beat jet lag
Getting decent rest on a long flight is one of the easiest ways to make the hours pass faster and reduce jet lag when you land. But to make it count, you need to sleep strategically. The key? Time your sleep based on your destination, not your departure point. If you're flying east from London (to destinations like Asia), you'll “lose” time, so start shifting your schedule earlier a few days before departure. Try going to bed and waking up one or two hours earlier. Then on the plane, aim to sleep soon after take-off—even if it feels too early—so you can wake up closer to your destination’s morning. Flying west (to the US or Canada) means gaining hours, so you can stretch your schedule later. Stay up longer on the flight, and only nap if you’re truly exhausted. This helps you stay awake until nightfall in the local time zone when you land. Where possible, book overnight or red-eye flights—they naturally align with your circadian rhythm. If you struggle with how to sleep on a plane, recreate your bedtime routine: wash your face, brush your teeth, change into cosy clothes, wear your neck pillow, eye mask and noise-cancelling headphones to block out light and noise to give the calm your brain needs to rest. Many travellers also swear by herbal tea, a light carb-based snack (like crackers), and cutting out caffeine or alcohol in the hours before rest. Melatonin or natural sleep aids can help—but always test them before flying. Another neat trick is to set your watch or phone to your destination’s time when you board. It’s a mental trick that nudges your body toward the new timezone. Adjust your sleep, eating, and even movement patterns to match. Once you land, get outside into natural daylight as soon as possible—sunlight is your best friend for resetting your body clock.
Being intentional about sleep and time zone transitions is one of the smartest long flight comfort tips you can use. Not only will you rest better in the air, but you’ll arrive sharper, more refreshed, and ready to enjoy your trip.
Stay entertained and keep your body moving One of the best ways to beat boredom on flights is with a mix of in-flight entertainment ideas and physical movement. Sure, long-haul flight entertainment systems can be great—but don’t count on them alone. Download your own movies, podcasts, audiobooks, and playlists before you board. Choose something engaging, like a film you’ve been saving or an audiobook that makes time disappear. If that’s not enough you can switch things up mid-flight. Rotate through activities like reading, writing in a journal, playing games, or even colouring to keep your mind stimulated. These classic airplane activities for adults help pass the time without relying entirely on screens. If you’re feeling restless, indulge in a DIY “in-flight spa” moment—hand cream, a face wipe, or a quick under-eye mask can refresh you mentally and physically (just skip the strong scents). But don’t forget your body. Sitting still for hours can cause stiffness or worse—poor circulation. Do simple long flight exercise stretches in your seat: roll your ankles, lift your knees, stretch your neck, or do seated twists. If space allows, take a short walk up the aisle every couple of hours to boost blood flow. Posture matters too. Avoid crossing your legs for long periods and use a rolled-up jumper or pillow to support your lower back. Staying active, even just slightly, keeps you more comfortable—and more sane—by the time you land.
Stay calm and manage anxiety Long journeys can be mentally taxing, but a few long flight anxiety tips keep nerves in check. Start with the 4-7-8 breath: inhale for 4 sec, hold 7 sec, exhale 8 sec—repeat until your heart rate slows. Add progressive muscle relaxation, tensing and releasing each body part from toes to scalp. Mindfulness tools help too. Put on a meditation app or a calming playlist, picture a peaceful scene, or dump racing thoughts into a journal.
If turbulence sparks panic, remind yourself it’s like bumps on a road—unpleasant but safe. Learning basic aircraft facts calms some travellers; others prefer distraction with a good film. Above all, stay positive: every minute brings you closer to your destination. Reframe the flight as bonus time to rest, read, or daydream. With these tactics, anxious hours become manageable ones.
Final thoughts A long haul flight might not be the most comfortable, but with the right long flight comfort tips, it can be far from miserable—and even oddly enjoyable. Stay hydrated, dress smart, move often, and keep your mind engaged, and you’ll step off the plane feeling far more human and ready to explore. Original Source https://rewardflightfinder.com/news-and-advice/how-to-stay-sane-on-a-long-haul-flight
