How to Survive a Long-Haul Flight: Comfort & Sleep Tips

Long-haul flights aren’t exactly comfortable, especially when you’re spending eight or more hours in the air. Between cramped seats, interrupted sleep, and figuring out what to pack, it’s easy to arrive feeling exhausted.

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But after years of flying internationally, I’ve learned that a little preparation makes a big difference.

One of my favorite tricks is choosing a flight based on my arrival time. On daytime flights to London, I stay awake the entire flight, so I’m ready for bed when we land. On overnight flights, we eat before boarding so we can settle in and get some sleep as soon as possible.

I’ve also developed a system for keeping my in-flight essentials organized, from my favorite travel pillow and comfortable shoes to a small pouch with everything I need at my seat.

The best way to survive a long-haul flight is to plan ahead, dress comfortably, keep your essentials within reach, and adjust your sleep strategy to your arrival time.

In this guide, I share the long-haul flight tips I use, what I pack, how I stay comfortable, and what I do differently on daytime versus overnight flights. Whether you’re flying economy or first class, these practical tips will help you make the journey more enjoyable.

Airplane for an International long-haul flight in the configuaration of 2-3-2 rows.

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Long-Haul Flight Survival Checklist

Wondering what you need to make a long flight more comfortable? Here’s my quick checklist of things to do before boarding, during the flight, and after landing.

Before Your Flight	During Your Flight	After Landing
Choose a flight schedule that works for your arrival plans	Follow your daytime or overnight sleep strategy	Adjust to the local time
Download books, movies, TV shows, and music	Stay hydrated and move periodically	Get daylight when appropriate
Fully charge your electronics	Keep your in-flight essentials pouch nearby	Have transportation to your hotel planned
Wear comfortable clothing and pack layers	Use your headphones and other comfort accessories	Keep your first day manageable
Pack your travel pillow, eye mask, and headphones	Change into comfortable footwear	Aim for a reasonable local bedtime
Organize medications and personal care items	Stretch your legs when it’s safe to do so	Give yourself time to adjust

CT Tip: I keep a clear pouch with my in-flight essentials in the same pocket as my FITKICKS and Bose headphones. Once I board, I can grab everything I need without constantly digging through my bag.

One thing I’ve learned is that there’s no single routine that works for every flight. My strategy for a daytime flight to London is completely different from my overnight flight strategy. The important thing is to plan around your arrival time and what helps you feel your best.

Planning Your Long-Haul Flight

A comfortable long-haul flight starts before you board. Two of the biggest decisions I make when booking an international flight are when we’ll arrive and where we’ll sit.

After years of flying internationally, I’ve learned that the right flight schedule can make a big difference in how we feel when we arrive. I approach a daytime flight to London completely differently from an overnight flight, especially when it comes to sleeping.

Seat selection matters, too. My husband and I have very different preferences, and choosing seats that work for both of us makes those long hours in the air much more comfortable.

Here’s what I consider when planning a long-haul flight.

Choose the Right Flight Time for Your Trip

When booking flights to Europe, I always consider whether we’ll arrive in the morning, afternoon, or evening. That determines whether I plan to sleep on the plane or stay awake.

Here’s how my routine changes depending on the flight schedule.

My Daytime Flight Routine: Stay Awake Until Bedtime

One of our favorite flights to London departed around 9 a.m. and arrived at approximately 10 p.m. London time.

I loved this schedule because we could stay awake during the flight, arrive in London, head to our hotel, and go straight to bed.

My goal was simple: Don’t sleep on the plane. Not even a quick nap!

Of course, staying awake for an entire transatlantic flight requires some preparation.

Before boarding, I make sure I have:

A couple of downloaded books
Movies and TV shows saved for offline viewing
Updated music playlists
Fully charged electronics
My Bose headphones and AirFly adapter
A backup pair of regular plug-in headphones

My AirFly adapter is especially useful because it allows me to connect my Bose Bluetooth headphones to compatible airplane entertainment systems. I always bring wired headphones as a backup in case the adapter doesn’t work or needs charging.

Having plenty of entertainment keeps me busy throughout the flight and helps me resist the temptation to nap.

By the time we arrive in London, I’m usually ready for bed. After getting to our hotel, we can settle in for the night and start the next morning on London time.

CT Tip: If you find a daytime flight to Europe that arrives close to bedtime, consider whether staying awake during the flight would work for you. This has been one of my favorite ways to adjust to the time difference without losing much of our first day.

My Overnight Flight Routine: Eat Before Boarding and Get Comfortable

Overnight flights require a completely different approach.

When we’re taking a red-eye to Europe, our priority is to get as much rest as we reasonably can.

First, we eat before boarding.

Let’s face it, airplane food isn’t always that great, even in first class!

We prefer grabbing a meal at or near the airport rather than waiting for dinner service after takeoff. That way, once we’re in the air, we can settle in and start winding down.

I also never drink alcohol on the plane.

Once we’re seated, I get comfortable with a few of my favorite travel essentials:

Trtl Travel pillow: Helps support my neck when I’m trying to sleep upright.
Eye mask: Blocks out cabin lights and other distractions.
Bose headphones: I listen to music to help me relax.
Comfortable clothing: Soft layers make it easier to settle in.
Compression socks: I put these on before boarding.
FITKICKS: I change out of my regular shoes and into these lightweight, foldable shoes once I’m settled.

I also pull out my clear in-flight essentials pouch, so I have everything I need without constantly reaching into my personal bag.

Of course, sleeping on an airplane isn’t the same as sleeping in your own bed. But a routine and the right comfort items make the experience much more manageable.

CT Tip: If you’re planning to sleep on an overnight flight, consider eating before boarding. Skipping the onboard meal service may give you more uninterrupted rest time.

Should You Choose a Daytime or Overnight Flight to Europe?

There’s no single best answer. It depends on your departure city, available flights, arrival time, and how well you sleep on airplanes.

Daytime Flights	Overnight Flights
May allow you to arrive close to bedtime	Often arrive in Europe in the morning
Staying awake may help you adjust to local time	Sleeping on the plane may help you feel more rested
Great opportunity to catch up on books and movies	Sleep accessories become more important
You may be able to go straight to your hotel and bed	You may need to manage a full arrival day while tired

Personally, I love a daytime flight that gets me to London in the evening. But when an overnight flight makes more sense for our itinerary, I plan ahead so I can get comfortable and rest.

The most important thing is to choose a flight schedule that fits your trip and plan for adjusting to the local time.

How to Choose the Best Seat for a Long-Haul Flight

Choosing the right seat can make a big difference in your comfort, especially when you’re spending eight or more hours in economy class.

While everyone has different preferences, I recommend considering how you like to spend your time on a flight before choosing your seat.

Aisle Seat vs. Window Seat

Aisle seat: Easier access to the bathroom and more freedom to get up and stretch without disturbing your seatmates. However, you may need to move when other passengers want to get out.
Window seat: Gives you a wall to lean against when sleeping and fewer interruptions from people walking down the aisle. The downside is having to ask others to move when you need to get up.

Other Seat Locations to Consider

Seat Location	Advantages	Potential Drawbacks
Front of the cabin	Often allows you to exit the plane sooner	Some seats may be near galleys or bathrooms
Exit row	Often offers additional legroom	Some seats have limited recline, and passengers must meet exit-row requirements
Bulkhead	No seat directly in front of you reclining into your space	Under-seat storage is unavailable during takeoff and landing, and tray tables or screens may be stored in the armrests

CT Tip: If seat selection is available when you book, I recommend choosing your seats early. On a long-haul flight, having an aisle or window seat that suits your preferences can make the journey much more comfortable than getting stuck in the middle.

One more tip: Be courteous to your flight attendants. A friendly attitude and a little patience go a long way toward making the flight more pleasant for everyone.

My Personal Seat Preference for Long-Haul Flights

I’m a window-seat girl, especially on overnight flights!

Having the window beside me gives me somewhere to lean when I’m trying to sleep. But even on daytime flights, I almost always choose a window seat.

I have long legs, and I worry about getting bumped by the beverage or meal service cart when sitting in an aisle seat. I’d rather have my legs tucked safely away from the aisle.

My husband is the opposite. He loves an aisle seat because he can easily get up, stretch his legs, walk around, and use the bathroom without disturbing anyone.

Our ideal setup? A window seat for me, an aisle seat for him, and nobody in the middle!

Of course, an empty middle seat is never guaranteed, but when it happens, it’s a wonderful bonus on a long flight.

CT Tip: Choose a seat based on your comfort and travel habits. If you’re hoping for an empty middle seat between you and your travel partner, remember that someone could still book it!

What to Wear on a Long-Haul Flight

Comfort is my priority when choosing what to wear on a long-haul flight, but I also consider where I’m going and what I’ll need when I arrive.

I try to choose clothing that I could wear again during my trip. Most of the time, I reserve these pieces for travel days, but something as simple as a black T-shirt can easily become part of my travel capsule wardrobe.

I also dress for my destination, not just the airplane. If we’re heading to Italy in the summer, I won’t wear thick joggers I won’t need for the rest of the trip. Instead, I’ll choose lightweight, comfortable pants that make more sense for the weather.

Here’s what I typically wear:

Comfortable pants with pockets: Pockets are a must for me! I often wear these travel pants, but for warmer destinations, I prefer something lightweight.
A basic T-shirt: Depending on the season, I’ll wear a short- or long-sleeve tee. I often choose black because it’s versatile and easy to incorporate into my travel wardrobe.
A removable layer: I usually wear a quarter-zip sweatshirt or cardigan that I can also use during my trip.
My destination coat: If I’m bringing a coat, I wear it on the plane rather than taking up valuable luggage space.
Compression socks: I put these on before boarding so I don’t have to struggle with them in a cramped airplane seat.
Comfortable walking shoes: I wear shoes that will work for exploring my destination, then change into my FITKICKS once I’m settled on the plane.

CT Tip: When choosing your travel-day outfit, think about whether you could wear those pieces again during your trip. Even if you normally reserve them for flying, choosing versatile clothing gives you more options without adding extra items to your suitcase.

I also recommend dressing in layers. Airplane cabins can feel chilly, even when you’re traveling somewhere warm. Having a cardigan or sweatshirt makes it easy to adjust without packing an outfit you’ll never wear again.

Must-Have Items for a Long-Haul Flight

Over the years, I’ve learned that a few carefully chosen travel essentials can make a long flight much more comfortable. I don’t want to overpack my personal bag, but I do want everything I need within easy reach.

These are the items I always make room for:

Noise-canceling headphones: My Bose headphones are one of my favorite travel essentials. I use them for music, movies, and blocking out cabin noise.
Reusable water bottle: I fill mine after airport security, so I have water throughout the flight.
Trtl travel pillow: This is my preferred neck support when I’m trying to sleep upright on an overnight flight.
Eye mask and earplugs: Small essentials that help block out distractions when I want to rest.
Snacks: I like having something available in case I get hungry between meal services.
Travel blanket: I bring my own lightweight blanket rather than relying on the airline’s. I also use it in hotel rooms.
FITKICKS: These foldable shoes are always in my travel bag. I change into them once I’m settled on the plane, and their rubber soles make them practical for bathroom trips.
Clear in-flight essentials pouch: This is how I keep all my smaller accessories organized instead of digging through my personal bag.

My In-Flight Essentials Pouch

One of my favorite long-haul flight packing tricks is keeping everything I need during the flight in a clear pouch.

I pack it in the same pocket of my personal bag as my FITKICKS and Bose headphones. Once I’m seated, I can quickly pull out my essentials and put the larger bag away.

Here’s what I keep inside:

Electronics and accessories

Personal care

Sanitizing wipes and Kleenex
Lip balm and hand lotion
Hair tie, hair clip, and comb
Nail file
Gum and hard candy

Medications

Single-use packet of Advil
My prescription migraine medication
Melatonin, which I carry for personal use

For overnight flights

CT Tip: Keep your in-flight essentials together in a clear pouch and pack it somewhere easy to reach. You’ll spend less time searching through your bag and more time getting comfortable.

Staying Hydrated and Eating Well During a Long-Haul Flight

Airplane cabins are low-humidity, which can dry out your skin, lips, and eyes. Staying hydrated and having a few snacks available can make a long flight more comfortable.

I always recommend bringing a reusable water bottle and refilling it after airport security. That way, you have water available without waiting for the next beverage service.

Here are my tips for eating and drinking on a long flight:

Drink water regularly. Keep your water bottle handy and drink as needed throughout the flight.
Limit caffeine if you plan to sleep. Coffee might help you stay awake on a daytime flight, but it can interfere with sleep if you drink it too close to bedtime.
Skip or limit alcohol. I personally never drink alcohol on airplanes. It can interfere with sleep and leave you feeling less rested.
Bring your favorite snacks. Nuts, protein bars, and other easy-to-pack foods are convenient when you’re hungry between meal services.
Plan ahead for dietary restrictions. Check whether your airline offers special meals, and pack appropriate snacks if you have specific dietary needs.

On overnight flights, we prefer to eat before boarding. Airplane food isn’t always my favorite, even in first class! Eating beforehand helps us get comfortable and fall asleep sooner.

On daytime flights, I plan my meals around the flight schedule and our arrival time.

CT Tip: Bring an empty reusable water bottle through airport security and fill it before boarding. I also recommend keeping a few snacks in your personal bag, especially on long travel days or when you have connecting flights.

Woman walking with a suitcase and a passport.

Entertainment for Surviving a Long-Haul Flight

Plenty of entertainment is one of my favorite ways to make a long flight pass more quickly, especially on daytime flights when I plan to stay awake.

I never rely entirely on the airplane’s entertainment system. Before leaving home, I make sure I’ve downloaded a few different options.

Here’s what I recommend:

Movies and TV shows: Download a few favorites to your tablet or phone so you can watch without relying on Wi-Fi.
Books and audiobooks: I like having a couple of books downloaded. A Kindle is a great option if you enjoy reading but don’t want to carry several books.
Music playlists: Update and download your favorite playlists before leaving home.
In-flight entertainment: Check the airline’s movie and TV selections once you’re seated.
Headphones: I bring my Bose headphones, AirFly adapter, and a backup pair of wired headphones.

My AirFly adapter allows me to connect my Bose Bluetooth headphones to compatible airplane entertainment systems. I love using my own headphones rather than the ones the airline provides.

I also keep regular plug-in headphones in my in-flight essentials pouch. If my AirFly isn’t compatible with the airplane’s system or needs charging, I have a backup.

CT Tip: Download more entertainment than you think you’ll need. I like having a mix of books, movies, TV shows, and music so I can switch activities when I get bored or tired of looking at a screen.

If you’re planning a trip abroad, check out my favorite travel apps for more tools that make traveling easier.

How to Minimize Jet Lag After a Long-Haul Flight

Jet lag happens when your internal clock is out of sync with your destination’s time zone. You can’t always avoid it, but planning around your arrival time and adjusting to the local schedule can help.

Here are a few strategies I use to make the transition easier.

Start Adjusting Before Your Flight

If possible, gradually shift your sleep schedule toward your destination’s time zone in the days before departure.

I also recommend paying attention to your arrival time when booking flights.

Personally, I love taking a daytime flight to London that arrives around 10 p.m. By staying awake on the plane, I’m usually ready to go straight to bed when we reach our hotel.

For overnight flights, my approach is different. I eat before boarding, get comfortable, and try to sleep during the flight.

Adjust to Local Time When You Arrive

Once you’ve landed, try to follow the local schedule as much as possible.

Here are a few things that can help:

Get appropriate natural light. Daylight can help your body adjust to a new time zone, although the best timing depends on your direction of travel.
Eat meals on local time. Following your destination’s meal schedule can help establish a new routine.
Stay active. A gentle walk is a good way to stretch your legs after a long flight.
Keep naps short if you need one. A brief nap may help you get through the day, but a long afternoon sleep can make it harder to fall asleep at night.
Plan a reasonable bedtime. Try to establish a sleep routine that fits your destination’s local time.

Don’t Overplan Your Arrival Day

One of my favorite travel planning tips is to leave some flexibility on your arrival day.

After a long international flight, you may be tired, even if you managed to sleep on the plane.

Rather than scheduling a full day of activities immediately after landing, give yourself time to check into your hotel, eat, explore a little, and adjust.

CT Tip: Consider your arrival time before planning your first day’s activities. A late-evening arrival and a morning arrival call for very different itineraries.

Jet lag affects everyone differently, so give yourself time to adjust rather than expecting to feel completely refreshed as soon as you land.

Frequently Asked Questions About Long-Haul Flights

How do you survive a long-haul flight in economy class?

Choose a seat that fits your needs, wear comfortable layers, and keep your essentials within reach. I prefer a window seat for sleeping, while my husband likes an aisle seat for easier bathroom access and to walk around. A travel pillow, headphones, and occasional movement can also make a big difference.

How can I manage anxiety during a long flight?

Try slow breathing exercises, calming music, audiobooks, or a familiar movie to help you relax. Organize your essentials and know what to expect to make the experience feel less overwhelming. If you experience significant flight anxiety, consider speaking with a healthcare professional before traveling.

What should I pack in my personal bag for a long-haul flight?

Pack noise-canceling headphones, a charging cable, portable charger, reusable water bottle, snacks, lip balm, and any medications you need. For overnight flights, add an eye mask, earplugs, and a travel pillow. I keep my smaller essentials in a clear pouch so I can grab everything without digging through my bag.

How do you make a 15-hour flight more comfortable?

Break the flight into smaller chunks. Plan time for movies, reading, meals, music, and rest. Download entertainment before boarding, drink water regularly, and move your legs throughout the flight. A few different activities help the hours pass more quickly.

How can I stay healthy during a long-haul flight?

Drink water regularly, move your legs while seated, and walk around when it’s safe. Bring hand sanitizer and any medications you need in your carry-on. Long periods of sitting can increase the risk of blood clots, so travelers with additional risk factors should ask their healthcare provider about appropriate precautions.

Is it better to take a daytime or overnight flight to Europe?

It depends on your arrival time and how well you sleep on airplanes. I love daytime flights to London that arrive around bedtime because I can stay awake during the flight and sleep once we reach our hotel. On overnight flights, I eat before boarding and try to rest as soon as we’re in the air.

How do you sleep comfortably on an overnight flight?

Wear comfortable layers, choose a supportive seat, and bring items that block out light and noise. I use a Trtl travel pillow, eye mask, and Bose headphones with relaxing music. We also eat before boarding so we can settle in without waiting for the onboard meal service.

How do you minimize jet lag after a long-haul flight?

Try to adjust to your destination’s local schedule, including meals and bedtime. Timed daylight, gentle movement, and avoiding long daytime naps may help. I also consider my arrival time when booking flights so I can plan our first day accordingly.

Final Thoughts on Surviving a Long-Haul Flight

Long-haul flights might not be the most exciting part of traveling, but they don’t have to be miserable!

After years of international travel, I’ve learned that the little things make the biggest difference. Choosing a flight schedule that works for our trip, wearing comfortable clothes, and keeping my in-flight essentials organized all help make those long hours in the air more manageable.

Whether I’m staying awake on a daytime flight to London or trying to sleep on an overnight flight to Europe, having a routine helps me arrive feeling more prepared for the adventure ahead.

My biggest advice? Plan ahead, pack for comfort, and think about how you want to feel when you arrive.

If you’re getting ready for a European adventure, check out my Europe Packing List for more tips on what to bring and how to pack.