7 Tips for Conquering Long Haul Flights (+ Onboard Essentials)

Your epic trip is finally here. The one that’s so faraway it requires a long-haul flight, the one for which you’ve saved all your money and vacation days. You’ve pored over dozens of guidebooks and blogs, researched all the things you’ll do, and counted down to takeoff for months.

But then you finally land at your destination…and you’re beat. Your nose is running, your throat is parched, your backpack feels like lead and the locals don’t seem friendly at all. The next day, a full-blown cold hits. This sucks.

Here’s the reality: travel is a wonderful experience for the soul, but a stressful one for the immune system. Your body is suddenly exposed to a completely different climate, lopsided hours, and unfamiliar food. And don’t forget: airplanes are infamous for less-than-hygienic cabins, pressurized air, and cramped spaces. If you’re flying long-haul, try our top air travel tips for long flights (and perhaps invest in these long haul flight essentials) to keep yourself comfortable and ready to go.

We independently research and select the products we feature. Purchases or bookings made through our links may earn us a commission. Learn more here

Tips for long flights: staying healthy and well-rested

1. Boost Your Immunity

To keep my body going strong, I usually pack a tube of effervescent multivitamins and pop one the day before I fly. I recommend Airborne as it includes a natural herb blend and has lots of flavors that taste better than other brands I’ve tried. Plus, fizzies will get you hydrated while adding some zest to plain ol’ water.

2. Sleep

I confess: I’m a habitual last-minute packer. I often start less than 8 hours before leaving for the airport and squeeze in a 3-4 hour nap. This messes up the body especially if you’re taking a morning flight: insufficient sleep affects our body’s temperature-regulating abilities, so I often end up shivering in those chilly airports and planes.

It’s easier said than done, but try to get a full night’s rest before a flight, especially if you’re like me and can’t afford Business class seats!

[sc name=”ad-post-content” ][/sc]

3. Wear compression socks/stockings

Despite a family history of varicose veins, it was only in the past year that I started paying attention to the few veins starting to appear on my legs. I started wearing compression stockings as part of my long haul flight outfit and it’s made a huge difference. Apart from reducing the risk of DVT, I sleep better in the plane and my legs feel loads lighter upon arrival.

It’s not necessary to get expensive (and often uncomfortable) medical-grade compression socks unless your doctor has prescribed them. I prefer footless or open-toed thigh-high stockings for maximum comfort – check the most popular brands and prices.

4. Stretch, meditate, and practice grounding

Nearly everyone I know prefers nonstop flights to get to their destination as quickly as possible, but it seems most cattle class seats are designed to destroy your posture. Well, not only are flights with stops cheaper, they also grant you the opportunity to stretch away stiff backs and in-flight meal bloat (and use a decent loo). Check out #airportyoga for inspiration!

5. Stay Away from Cold/Raw Food

See that smoothie that’s been sitting in ice for hours in the airport food court? Or that smoked salmon salad on your airplane meal tray? Don’t touch it. Not unless you want to be miserably bloated all through your plane ride (bloating feels a lot worse in a plane thanks to the lower cabin pressure) or worse still, end up with gastroenteritis or food poisoning.

The only exception I make is for yogurt, which the next tip explains…

6. Pack Probiotics

This is a great addition to your travel first aid kit that goes beyond plane travel. A serving of probiotics can provide much-needed relief when your gut isn’t behaving on the plane, or isn’t enjoying the exotic local cuisine as much as you do! Powders or capsules work equally well, but look for probiotics with multiple strains of different bacteria – we like the TKTKTK as they come in convenient blister packs and contain both Lactobacillus and Bifidobacterium strains.

7. Brush Your Teeth

Your mouth is the first place where germs enter and breed. After a long flight with meals, sleep, and restricted access to water, you can be sure it’s filthy. Pack a toothbrush and toothpaste in your carry-on for long-haul flights so you can refresh your breath and at the same time, wash your hands thoroughly – not with a lazy soaping but like this – to keep those nasty airplane pathogens at bay.

What to wear on a long flight

You can make your long-haul flight (or really any flight) more bearable even before you even board the plane – simply by wearing the right clothes! Here are our must-have clothes for a long-haul flight outfit:

• Sports bra. Ideally a softer and looser one for low-impact sports, like yoga
• Compression socks or stockings. You might skip this on shorter flights, but they’re vital for preventing soreness, swelling, and DVT when flying for more than six hours! For proper therapeutic effect, compression socks should cover from the ankle to the calf
• Sweater. A loose fit and long sleeves will keep you warm on cold planes
• Joggers. Make sure it has deep pockets or zipper pockets to safely keep your passport, boarding pass, and phone
• Slip-on shoes. Ideally with a stretchy upper and soft sole, to accommodate swelling and allow you to wiggle your toes
• Surgical mask. Masking on planes may no longer be mandatory, but it can reduce your risk of catching germs. We find surgical masks to be more lightweight and breathable without irritating your skin.

Long-haul flight essentials to pack in your carry-on

Besides having a comfortable outfit, packing these long-haul flight essentials can mean the difference between a sleepless (or even painful) night and sleeping like a baby.

This travel pillow with hoodie blocks out surrounding light (and hides my face), eliminating the need to pack a sleep mask. Having tested dozens of different neck pillows, I’ve found the best travel pillow for long-haul flights should have a snug fit around your neck and firm filling for better support. Choose memory foam over Styrofoam bead fillings.

Travel hack! Get a u-shaped travel pillow with a removable cover like this one. Remove the filling/cushion and stuff a down or fleece jacket into the cover instead. Use your “stuff sack” travel pillow on the flight and pull out the jacket to wear when you’re cold!

I typically travel with my audiophile-grade Westone UM Pro 30 in-ear monitors; if I’m not being picky, they work fine as earplugs to block out ambient noise. However, for true peace and quiet to survive long flights in economy class, you’ll need active noise cancelling headphones like the highly popular Bose QuietComfort 35.

I carry a water bottle with me at all times in order to minimize my consumption of bottled water + a Sawyer Mini water filter for places where tap water isn’t safe to drink.

The GRAYL water purifying bottle, however, has been recommended by thousands of experienced adventurers. Its built-in water filter is easy to use and filters viruses in addition to bacteria and protozoa, so you can fill up and drink from virtually any source.

One of my favorite long haul flight tips for women is to slap on a face mask: it’s my hydration savior in dry airplane cabins. I’m a fan of Mediheal sheet masks; each one is drenched in essence that you can also apply to your neck and hands.

Overnight masks like the soothing lavender-scented Laneige Water Sleeping Mask are fab too, but make sure you keep them below 100ml.

Pack essential medications in a small pouch. I include the following: paracetamol (general inflammation), cetirizine (antihistamine), pseudoephedrine (more effective decongestant than phenylephrine but is typically a regulated drug),  loperamide + activated charcoal + Po Chai Pills (diarrhea), probiotic chewables, effervescent multivitamins, water purification tablets, band-aids, packet of biscuits (emergency snack for blood sugar dips).Integrate these essential tips into your air travel routine, and I guarantee you’ll no longer land at airports feeling like the cold, stale bun on your meal tray.