Long Haul Flight Tips – How to Stay Comfortable and Healthy

Got a 10‑hour flight ahead? No worries. With a few simple tricks you can beat the aches, stay hydrated, and land feeling fresh. Below are the basics you can start using right now.

Before You Board: Prep Work

First off, pick the right seat. A window seat lets you lean on the wall and control the light, while an aisle seat makes it easier to get up for stretch breaks. If you can, pay a little extra for extra legroom – it’s worth the comfort boost.

Hydration starts before the plane doors close. Swap sodas for water or an electrolyte drink. A bottle you can refill at the gate will keep you from chasing the cheap airplane water later.

Pack a small health kit. Include a pair of compression socks (they keep blood flowing and cut swelling), nasal spray for dry air, and a basic pain reliever like ibuprofen. If you tend to get jet‑lag, a low‑dose melatonin tablet can help reset your clock.

Dress in layers. Cabins can swing from chilly to warm, so a light hoodie, a scarf, and breathable shoes let you adjust without fuss.

During the Flight: In‑Air Strategies

Move often. Set a timer to stand up every 30‑45 minutes. Simple leg stretches, a quick walk down the aisle, or a few ankle circles keep circulation humming and lower clot risk.

Stay hydrated but smart. Sip water regularly – aim for about 8‑10 ounces per hour. Avoid too much coffee or alcohol; they dehydrate you and can worsen jet lag.

Control ear pressure when the plane climbs or descends. Chew gum, swallow, or use the Valsalva maneuver (pinch your nose, close your mouth, gently blow) to equalize the pressure.

Keep noise low. Noise‑cancelling headphones or earplugs block the hum of the engines, making it easier to nap or watch a movie without strain.

Mind your meals. Eat light, protein‑rich snacks – nuts, cheese sticks, or a small salad – instead of heavy airline meals that can leave you sluggish. If you’re prone to stomach upset, bring a probiotic capsule or a ginger chew.

Adjust your watch to the destination time as soon as you board. This mental shift helps your body start syncing with the new time zone early.

When it’s time to sleep, dim the lights, use an eye mask, and keep the cabin temperature cool. A small pillow or rolled‑up blanket can support your neck and prevent stiffness.

Finally, stay calm. Deep breathing or a short meditation on a phone app can lower anxiety and make the long hours pass faster.

Follow these steps and you’ll turn a marathon flight into a manageable part of your trip. Safe travels!