How to Survive a Long-Haul Flight: The Ultimate In-Flight Survival Guide

You've booked your dream vacation (or maybe a crucial work trip), but there's one looming hurdle: the long-haul flight. We're talking 8, 12, even 16 hours in a metal tube cruising 35,000 feet above the ground. Between cramped seats, jet lag, dry cabin air, and disrupted sleep schedules, it's no wonder people dread them.

But fear not. With a bit of planning, you can arrive refreshed, comfortable, and ready to hit the ground running. Here's everything you need to know to survive—and thrive—on a long-haul flight.

1. Dress for Comfort and Climate Control

Aeroplane cabins are like weather roulette—cold one moment, warm the next. The key? Wear breathable, stretchy layers.

What to wear:

• A soft, oversized hoodie or sweater
• A breathable t-shirt or base layer
• Lightweight scarf (doubles as a blanket or eye mask)
• Comfortable leggings, joggers, or loose trousers
• Compression socks (essential for reducing swelling and improving circulation)
• Slip-on shoes or sneakers (easy to remove during security and mid-flight)

Pro tip: Avoid anything tight at the waist or synthetic fabrics that don't breathe well in dry, recycled air.

2. Build Your Personal In-Flight Comfort Kit

You know that moment when you're wedged in the middle seat and realise your lip balm and headphones are in the overhead bin? Avoid that fate.

What to include in your seat-pocket pouch:

• Neck pillow (memory foam is ideal)
• Eye mask and earplugs or noise-cancelling headphones
• Lip balm and hand cream – Your skin will thank you
• Face wipes or toner mist – A quick refresh works wonders
• Toothbrush, mini toothpaste, floss pick
• Tissues and hand sanitiser
• Chewing gum or mints – Helps with ear pressure and dry mouth
• Pain relievers or meds you may need
• Pen for customs or immigration forms

Optional add-ons: Essential oils (lavender or peppermint), a small face roller, or travel deodorant.

3. Eat Light, Stay Hydrated, and Time Your Meals

Cabin humidity is often below 20%—that's drier than most deserts! Combine that with salty plane food and alcohol, and dehydration is real.

What to do:

• Bring a refillable water bottle (empty through security, fill up before boarding)
• Drink at least one cup of water every hour in the air
• Avoid alcohol and caffeine close to when you want to sleep
• Choose light, easy-to-digest meals (bring your own if you're picky)
• Bring snacks: protein bars, trail mix, fruit slices, crackers, or dark chocolate

Avoid: Salty chips, energy drinks, and too many sugary treats—they can spike and crash your energy.

4. Don't Rely on the Airline for Entertainment

Yes, in-flight entertainment exists—but not every seatback screen works, and choices may not suit your taste.

Prep your digital escape:

• Download movies or shows to your tablet/phone (Netflix, Disney+, Prime)
• Add a few audiobooks or podcasts for hands-free entertainment
• Load up on offline games or puzzles (crosswords, Sudoku)
• Bring a power bank and charging cables (USB and USB-C)
• Kindle or e-reader: perfect for when you want to wind down

Tip: Switch your devices to aeroplane mode but keep Wi-Fi on if the flight offers free in-flight messaging or limited browsing.

5. Move Your Body: In-Seat Exercises and Walks

Sitting still for hours increases your risk of deep vein thrombosis (DVT) and muscle stiffness. Keep the blood flowing with easy movement.

Every 1–2 hours:

• Stand and stretch near the galley or the restroom
• Walk the aisles for 3–5 minutes

In-seat exercises:

• Ankle rolls and foot flexes
• Seated torso twists
• Shoulder shrugs and arm circles
• Neck tilts and nods

If you're in the window seat, plan aisle time around bathroom breaks or meal service.

6. Outsmart Jet Lag Before You Land

Jet lag can leave you foggy, tired, and grumpy for days. But you can reduce its impact with a few strategic habits.