Surviving a long-haul flight comes down to a few habits: pick a good seat, dress in layers, stay hydrated, move regularly, and bring a small kit that lets you actually sleep. Do those and a 10-hour flight goes from ordeal to nap. Here's exactly how to set yourself up before and during the flight so you land ready to enjoy the trip instead of recovering from it.
1. Choose the right seat
Your seat sets the tone for the whole flight, so choose it when you book rather than leaving it to the gate.
- Aisle for easy bathroom access and room to stretch a leg; window if your priority is sleeping undisturbed and leaning against the wall.
- Avoid the last row — seats there often don't recline and sit right by the lavatory and galley traffic.
- Avoid seats beside the lavatory for the same reason: noise, light and a steady stream of people.
- Exit rows usually offer extra legroom, though seats may not recline and armrests can be fixed — a fair trade on a long flight.
2. Dress, hydrate and move
Cabins are cool, dry and cramped, so plan around all three. Dress in layers you can add or remove — a soft base layer, a warm mid layer and a scarf that doubles as a blanket. Choose loose, comfortable clothing and slip-on shoes.
Hydration matters most. The cabin is very dry, so drink water steadily and go easy on alcohol and caffeine, which are dehydrating and can wreck your sleep. Bring an empty bottle to fill after security.
Long periods of sitting still carry a general health risk on very long flights, so move regularly: walk the aisle every couple of hours when the seatbelt sign is off, and do simple ankle circles and calf raises in your seat. Graduated compression socks can help circulation on long sectors. If you have any medical conditions or are pregnant, ask your doctor about the right precautions for you.
3. Build a sleep kit
Sleeping on a plane is much easier with the right small gear. Block out light and noise, support your neck, and your body will follow. A dedicated pouch of these items — see our flight sleep kit guide — lives in your carry-on and comes out the moment you want to rest.
- Neck pillow to stop your head from lolling and waking you.
- Eye mask to block cabin and screen light.
- Earplugs or noise-cancelling headphones to cut engine drone and chatter.
- A light layer or scarf as a blanket if the cabin runs cold.
4. Beat the clock and the boredom
To take the edge off jet lag, set your watch and phone to the destination time as soon as you board and try to eat and sleep on that schedule. For more, see our guide to beating jet lag. Finally, don't rely on seat-back screens or in-flight Wi-Fi — download entertainment for offline use before you leave: shows, podcasts, music, an e-book, and any maps or documents you'll want on arrival.