A long-haul flight requires preparation. You don’t need to be a seasoned traveler to arrive at your destination feeling refreshed: a few good habits before and during the flight can dramatically change the experience. Beyond 5,000 km, or approximately 8 hours of flight time minimum (and up to 18 hours and 50 minutes for the Singapore Airlines New York-Singapore flight), the body undergoes forced immobility, progressive dehydration, and jet lag that can weigh heavily on the first few days of the trip. Here’s how to avoid all of that.
Choosing your seat: window, aisle or emergency exit?
Choosing your seat is often the most underestimated decision before a long-haul flight. Once assigned, it’s difficult to change. Ideally, you should check in online as early as possible to secure the best available seats. The SeatGuru tool allows you to view the exact configuration of each aircraft for each airline and identify good and bad seats before confirming your booking.
The seats to target as a priority
Certain seats offer a real advantage on a long flight. Here are the best options depending on your situation:
- Seats at the emergency exits : significantly more legroom, ideal if you are over 1.75m tall
- At the front of the cabin : with the engines positioned under the wings, the noise is concentrated in the middle of the plane. The further forward you are, the quieter it is.
- Rear of the plane : less in demand, therefore a better chance of getting an empty seat next to you on a less full flight.
- Window seat : you can rest your head against the wall to sleep and no one will disturb you, but getting up means waking your neighbors.
- Aisle seat : total freedom of movement, getting up without disturbing anyone, which is better for blood circulation on the plane
Seats to absolutely avoid
While some seats are comfortable, others turn the flight into an ordeal. A few seats to avoid:
- Rows adjacent to the toilets : constant traffic, odors, and light all night long. Plan for at least 3 to 4 rows of tampons.
- Rows near the kitchens : noise from staff, constant lighting during service
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- Memory foam neck pillow (superior to inflatable): the trick is to position it on your chest rather than around your neck, to prevent your head from falling forward during sleep
- Sleep mask : creates darkness even when the cabin remains dimly lit. If you don’t have one, a hoodie worn inside out over your face works well.
- Noise-canceling headphones : essential for silencing engines, crying, and conversations. Wearing them from the moment you move in is also a discreet signal that discourages overly talkative neighbors.
- External battery : USB ports are not always available in economy class, depending on the airline.
- Pre-downloaded content : movies, series, podcasts. Onboard Wi-Fi is available on some flights, but it is expensive and unreliable.
Essentials for skin, eyes and hygiene
The cabin air is extremely dry. Skin, lips, and eyes quickly suffer as a result. A few simple products are all you need to get through the flight without discomfort:
- Lip balm : lips crack within hours without protection
- Mini moisturizing cream and thermal water spray (size less than 100 ml): to be applied mid-flight
- Glasses rather than contact lenses : air dehydrates the eyes, and contact lenses become uncomfortable over time.
- Single-dose eye drops or saline solution : to relieve dry eyes
- Toothbrush and mini toothpaste : beyond comfort, it’s an excuse to get up and walk to the toilet
To complete your travel health kit , also consider painkillers and motion sickness medication, especially if you are sensitive to turbulence.
How to protect your body and manage jet lag?
This is the part most travelers neglect until they land with swollen legs and four days of jet lag. Good habits during the flight make all the difference upon arrival.
Hydration and blood circulation
The cabin pressurization significantly dehumidifies the air. You become dehydrated without realizing it, without feeling thirsty. On a 10-hour flight, this represents a significant fluid loss if you don’t compensate.
- Aim for approximately 300 ml of water per flight hour : always accept the glasses offered by the staff and use the large bottles available in the aircraft’s galley areas, which are free of charge.
- Avoid: alcohol, coffee, and carbonated sodas, which dehydrate you further. Salty snacks cause even more bloating.
For blood circulation on airplanes , prolonged sitting combined with altitude pressure creates a real risk of leg swelling, or even deep vein thrombosis (traveler’s phlebitis) on very long flights. Two simple actions can limit this risk:- Getting up every 90 minutes to walk a few steps in the hallway, even briefly
- Perform seated exercises regularly: ankle rotations, knee bends, toe movements
Compression stockings ( around €30 at the pharmacy) are particularly recommended for those over 30 or who tend to experience heavy legs. They improve venous return and reduce swelling, but they complement getting up in the morning; they don’t replace it. Not getting up for fear of disturbing your neighbor is the best way to arrive with your feet still in your shoes.
Sleeping in flight and limiting jet lag
The most effective strategy against jet lag is to synchronize with your destination’s time zone as soon as you board. Set your watch to the arrival time and sleep (or stay awake) accordingly, not according to the local departure time.
A few concrete adjustments help to accelerate adaptation:
- Slightly modify your sleep schedule in the 2 to 3 days before departure
- Opt for a night flight if you can sleep on a plane, or a flight that lands during the day to facilitate immediate adjustment upon arrival.
- Melatonin : helps to resynchronize the internal clock according to the direction of travel; discuss this with your doctor before leaving.
- If you are prescribed sleeping pills: still get up every 90 minutes. Prolonged immobility increases the risk of embolism, and this risk does not disappear just because you sleep.
If you plan your trip in advance, the time you book your ticket also influences the quality of the flight: knowing when to buy your plane ticket often allows you to choose a time more suited to your pace and to get a decent seat before everyone else leaves.
Middle seat : no advantage, no support, shared armrests
A simple rule: never place your hand luggage under the seat in front of you. It’s the only space to put your feet, and giving it up on a 10-hour flight is noticeable.What should I wear for a long-haul flight?
The cabin air conditioning is often blasting, feet swell with altitude, and the same outfit is worn for 8 to 18 hours. Comfort takes precedence over style, and that’s good news because the two aren’t mutually exclusive. Here’s what really works for comfortable long-haul flight outfits :
- Lower body : stretch leggings or wide-leg trousers. Tight jeans restrict circulation and become unbearable after a few hours.
- Top : breathable t-shirt, light sweater, packable jacket or down jacket. Layering allows you to adapt to the cabin temperature, which can vary.
- A large scarf or shawl : the most useful accessory for flying. It replaces the often too-thin regulation blanket, serves as an extra pillow, and protects against the cold.
- Footwear : Feet swell at altitude, which can make putting them back on after landing difficult. Opt for shoes that are easy to slip on and off during the flight.
A little-known tip: fasten your seatbelt over the blanket . Flight attendants can then visually check seatbelts during turbulence without waking sleeping passengers.
What should I pack in my cabin baggage for a long flight?
The rule is simple: anything valuable or useful during the flight stays in the cabin. This includes medications, electronics, chargers, and a change of clothes in case of a lost suitcase or an unexpected overnight stay. For more in-depth information on packing light for carry-on travel , this topic deserves its own dedicated discussion.
The essentials for sleeping
Sleeping well on a plane depends on minimal but well-chosen equipment. These few items make a real difference on a night flight:
