Long flights can be stressful for even the most seasoned travelers. From cramped seats and crying babies to poor sleep and questionable plane food, spending hours upon hours in a metal tube hurtling through the sky at 500 mph is rarely a comfortable experience.

As someone who routinely travels for 12+ hours at a time across multiple time zones, I’ve learned a few tricks along the way to make long-haul flights more bearable. While nothing can eliminate the discomfort entirely, a bit of planning and preparation goes a long way toward reducing stress and enhancing the inflight experience. Small comforts like packing the right items, dressing practically, staying hydrated, and getting some shut-eye make all the difference.

In this article, I’ll share my top tips as a frequent flier for staying relaxed and sane on those marathon international journeys. These are my tried-and-true must-haves that I never board a long flight without. Follow my advice and your next lengthy trip across the skies will be smooth sailing.

Pack Strategically

The key to stress-free packing is to only bring the bare essentials. Your carry on should have just what you need during flight so you’re not juggling multiple bags, digging around, or realizing you forgot something crucial half way through your journey.

• Stick to 1 carry-on and personal item like a purse or small backpack. Trying to manage overhead luggage plus heavy under-seat bags gets old fast.
• Use packing cubes, folders, organizers, and clear plastic bags to neatly separate and find clothes, toiletries, electronics, etc. It makes packing and accessing items mid-flight so much easier.
• Bring just 2-3 outfit changes, choosing versatile mix-and-match items in comfortable fabrics that don’t wrinkle easily. You likely won’t need any formal business attire.
• Don’t forget your headphones, neck pillow, eye mask, reading material, other boredom-busters and sleep aids. Having your own will be cleaner and more comfortable than airline provided ones.
• Limit liquids to small travel-size toiletries that you can quickly take out at security. Refillable bottles can save space.
• Chargers, electronics, medications are other essentials, so make a list to check off before departing.

The goal is to avoid overpacking so you don’t waste time digging around your bag, repacking at stops, and hauling unnecessary weight. Just pack thoughtfully with the bare travel items you’ll actually use.

Dress Comfortably

When you’re going to be sitting in a cramped plane seat for hours on end, comfort is key. Avoid restrictive, tight fabrics that can cause discomfort during a long flight. Opt instead for loose, flowy fabrics that allow you to move freely without pinching or binding.

Layers are also critical for long flights. Airplane cabins are notoriously unpredictable when it comes to temperature. Wearing layers allows you to adjust to the temperature fluctuations by easily adding or removing items as needed. A light sweater or cardigan acts as the perfect top layer—warm enough for chilly cabins but easily removable when things heat up.

Compression socks can also boost comfort on long flights. The gentle, graduated pressure helps increase circulation to prevent swollen feet and ankles. Compression socks may seem like something only for the elderly, but they can benefit just about any long-haul flyer.

Ultimately, dress in whatever helps you feel most relaxed. When choosing flight outfits, comfort trumps style. Save the fashionable but restrictive clothes for your destination. Prioritize soft, stretchy, breathable fabrics instead. Dressing comfortably goes a long way toward staying relaxed on even the longest journeys.

Stay Hydrated

The extremely dry air on flights can lead to dehydration if you’re not careful about your fluid intake. Make sure to drink plenty of water before, during, and after long flights. I bring an empty water bottle through security and fill it up once I’m past the checkpoint to ensure I have enough water with me on the plane. Avoid alcohol and caffeine during the flight as they will only dehydrate you further. Alcohol in particular exacerbates the effects of thin cabin air.

I also recommend using a moisturizing eye drop such as Refresh Optive to combat dry eyes. Dry eyes lead to overall eye fatigue making it difficult to work or watch movies during the flight. Staying hydrated by drinking water regularly and using moisturizing eye drops keeps me feeling refreshed during long haul flights.

Move Around

Getting up and moving around the cabin every few hours is one of the best ways to combat the fatigue and muscle soreness that comes with long flights. Even just standing up and stretching your legs for a few minutes can get your blood flowing and make you feel more energized.

Take a quick stroll up and down the aisle whenever you start to feel cramped or restless. Walking helps prevent blood clots, eases stiffness, and gives your legs a much-needed break from sitting. You’ll also get to chat with flight attendants and fellow passengers.

Do some simple stretches right in your seat as well. Rotate your ankles, stretch your hamstrings, and extend your arms overhead. Neck rolls and shoulder shrugs can relieve tension too. Just be careful not to invade your neighbor’s space or kick the seat in front of you.

Getting upright and moving is key to staying comfortable on long flights. Take every opportunity to walk around and loosen up those tight muscles. Your body will thank you when you finally land!

Entertain Yourself

Having activities and entertainment prepared will make your long flights much more enjoyable. Be sure to download any movies, TV shows, books, magazines, or music you want to access during your flight ahead of time since you won’t have internet access. Bring headphones or earbuds so you can listen without disturbing others. Noise-cancelling headphones are ideal for blocking out the ambient noise of the plane.

Load up your phone or tablet with mobile games, especially ones that don’t require internet access to play. Crossword and sudoku puzzle books are an easy way to pass the time. Bring a deck of cards for solitaire or other games. If traveling with kids, surprise them with some new coloring books, small toys, or activities specifically for the trip. Having lots of entertainment options will prevent boredom and make the flight go by faster.

Sleep Aids

Getting good rest during a long flight can make all the difference in arriving refreshed or exhausted. Carrying a few key items in your carry-on can help you get some shut-eye at cruising altitude. Here are some of my top recommendations for in-flight sleep aids:

Eye Mask

An eye mask is essential for blocking out light while trying to sleep upright in a bright airplane cabin. Look for a contoured, blackout eye mask that fits comfortably over your eyes without pressing on them. I prefer soft microfiber or jersey material over vinyl. Make sure the mask has an adjustable strap to customize the fit.

Ear Plugs

Ear plugs help dampen the ambient noise of the plane’s engines and muffle passenger chatter. I always bring a pair of comfortable, snug-fitting earplugs on flights. You want a good seal to block noise effectively. Foam or silicone plugs mold best to the ear canal. Reusable plugs with a key ring are handy for attaching to your carry-on.

Neck Pillow

A neck pillow supports your head and prevents it from flopping forward while you doze off. Look for a U-shaped memory foam travel pillow that cradles your neck. The best pillows have an adjustable drawstring and a hood to prevent your head from nodding off. I bring a compact, inflatable neck pillow that packs down small.

Melatonin

Melatonin supplements can help you fall asleep faster on an overnight red-eye. Take a small 1-3 mg dose of fast-acting melatonin tablets about 30 minutes before your desired bedtime. Try melatonin a few times at home first before using it on a flight to gauge your ideal dosage. Don’t take melatonin if you need to be alert upon landing for customs or immigration procedures.

With a sleep mask, ear plugs, supportive pillow, and melatonin on hand, you’ll be equipped for quality in-flight sleep. A well-rested traveler can better enjoy the journey and hit the ground running upon arrival. Sweet dreams at 30,000 feet!

Healthy Snacks

When you’re on a long flight, it can be tempting to indulge in salty snacks or sugary treats. However, these can leave you feeling sluggish and dehydrated. Instead, I always make sure to pack nutritious snacks that will give me an energy boost.

Some of my go-to healthy snacks include:

• Fresh fruit like apples, oranges, bananas, or berries. Fruit provides natural sugar and important vitamins.
• Trail mix with nuts, seeds, and dried fruit. Nuts are rich in protein and healthy fats.
• Hummus with carrot sticks or whole grain crackers. The protein from the hummus and fiber from veggies will keep you full.
• Hard boiled eggs. Eggs are packed with protein to keep you satisfied. They also travel well.
• Yogurt cups or sticks. Look for unsweetened yogurt to avoid extra sugar. Greek yogurt tends to be higher in protein.
• Granola or nutrition bars. Seek whole grain, low sugar varieties.
• Overnight oats in an insulated container. Oats offer lasting energy.

The key is to avoid heavily processed snacks that are high in sugar, salt, fat, and calories. Stick to wholesome options that provide nutrition for the long haul. Having healthy snacks on hand makes it much easier to stay energized and comfortable during your flight.

Stay Organized

You’ll want to make sure all your devices and documents are easy to access during your flight. Here are some tips for staying organized:

Use Your Phone and Tablets Wisely

• Make sure your phone and tablets are fully charged before boarding. Consider bringing a portable charger or battery pack so you can recharge during the flight.
• Download any entertainment like movies, TV shows, books or magazines you want to access in-flight when you won’t have WiFi. This will help pass the time.
• Put your phone and other small devices in airplane mode once you’re settled on the plane to save battery life. You can turn WiFi on temporarily if needed.
• Use your phone or tablet to stay organized by creating checklists or keeping notes on your itinerary, connections, etc.

Bring a Backup Battery

A backup battery or external charger is a flight essential. You never know when you might get stuck on the tarmac and burn through your phone or device battery faster than expected. An external battery pack can provide 2-3 full phone charges so you can stay powered up. Look for a slim, portable option that can fit easily into your carry-on bag.

Keep Documents Accessible

• Have any flight-related documents available offline, whether printed out or accessible through your phone/tablet apps. This includes your boarding pass, flight itinerary, hotel and transportation confirmations.
• Scan and save or take photos of important travel documents in case the originals are lost or damaged. This includes passport, visas, insurance information.
• Keep pens/pencils and a small notebook handy for jotting down notes, contact information, and flight details during your travels.

Staying organized with your devices, documents and information will ensure you can access what you need easily on your flight and during your travels. It will help reduce stress so you can relax and enjoy your long flight.

After dozens of long international flights, I’ve learned a thing or two about how to stay comfortable and minimize stress when you’re stuck on a plane for 12+ hours.

To recap, the key things you can do are:

• Pack strategically – only bring what you actually need and utilize packing cubes, compression bags, and lightweight materials to maximize your carry-on space.
• Dress for comfort – wear breathable fabrics, layers, and slip-on shoes to stay cozy in the fluctuating cabin temperatures.
• Stay hydrated – bring an empty water bottle to fill post-security and avoid alcohol and caffeinated beverages which dehydrate you.
• Move around – get up, stretch, and take short walks in the aisles whenever possible to improve circulation.
• Entertain yourself – download movies, ebooks, playlists and games ahead of time so you always have activities.
• Use sleep aids – eye masks, earplugs, pillows and medications can help you get some rest.
• Eat healthy snacks – stick to fruits, veggies, proteins and complex carbs to keep your energy levels stable.
• Stay organized – use organizers, folders and pouches to keep track of your essentials during the flight.

With the right preparation and tools, even the longest flights can be perfectly bearable. Stay positive, be kind to your fellow passengers and crew, and before you know it, you’ll be landing at your destination.

Safe travels!

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