Long-haul flights are a journey unto themselves — not just across time zones but also in patience, comfort, and your ability to create moments of self-care. Whether you’re on a reasonable red eye to France (we will be in April!) or a long haul flight to Sri Lanka, spending hours in the air can be a test of endurance.
The good news? With just a little preparation and mindfulness, you can turn your flight into a surprisingly enjoyable experience.
Here are our top tips for surviving (and maybe even thriving on) a long-haul flight, complete with must-have items, in-flight routines, and a touch of luxury to keep you refreshed and grounded in the middle of the sky.
Packing the Essentials: Must-Have Items for Comfort
Let’s start with your carry-on. The right items can transform a long flight from a slog to a sanctuary:
- Compression Socks: These are non-negotiable. They improve circulation, reduce swelling, and help prevent deep vein thrombosis (DVT, a condition where a blood clot forms in a deep vein, typically in the legs) — especially if you’re planning to sit for hours. Look for graduated compression for maximum comfort.
- Neck Pillow: Not all neck pillows are created equal. Memory foam options provide excellent support and can help you avoid the dreaded “airplane head bob.” Bonus points if your pillow has an adjustable strap or is foldable for easy packing.
- Noise-Canceling Headphones: Whether you’re blocking out the hum of the engines or the chatter of seatmates, a quality pair of headphones is a lifesaver.
- Hydrating Mist and Lip Balm: Airplane cabins are notoriously dry. A refreshing hydrating mist and a nourishing lip balm will keep your skin happy and moisturized.
- Eye Mask and Earplugs: A good eye mask and a pair of earplugs can create a personal cocoon of calm, even in a bustling (or bright) cabin.
- Snacks: Pack a mix of healthy snacks like nuts, dried fruit, or protein bars. While airline meals are not as bad as they used to be, it’s always nice to have your favorites on hand.
In-Flight Skincare Routine: Glow at 35,000 Feet
Long flights can take a toll on your skin, but a simple routine can help you step off the plane looking fresh (or as fresh as humanly possible after sleeping upright in real clothes):
- Cleanse: Start with a gentle cleansing wipe to remove makeup, sunscreen, or grime before settling in.
- Moisturize: Apply a rich, hydrating moisturizer to lock in hydration. Look for products with hyaluronic acid for extra moisture.
- Eye Cream: Combat puffiness and dryness with a lightweight eye cream. A cooling applicator is a bonus.
- Face Mask: A clear, leave-on hydrating mask can work wonders during the flight. Sheet masks are fun but can feel a bit “extra” for the airplane if you’re not in the mood for stares from passing passengers on the way to the bathroom.
- Reapply: Top up your moisturizer or spritz your hydrating mist every few hours to keep your skin feeling fresh.
Traveler’s Insight: Don’t forget sunscreen if you’re sitting in a window seat during daylight hours. UV rays are stronger at high altitudes!
Aromatherapy: Finding Calm in the Cabin
Planes aren’t always the most relaxing places, but a little aromatherapy can help you find your center:
- Lavender Essential Oil: A classic for relaxation. Dab a drop on your wrists or behind your ears, or add it to a travel-sized rollerball for easy application.
- Peppermint Oil: Feeling groggy or queasy? A whiff of peppermint oil can refresh your senses and ease nausea.
- Eucalyptus Oil: This is perfect for clearing your head and combating that stuffy airplane feeling. A tiny drop on your travel blanket or scarf does the trick.
Quick Tip: Be mindful of strong scents and your fellow passengers. Subtlety is key — use a personal inhaler or apply oils discreetly.
In-Seat Yoga: Stretch Your Way to Comfort
Even if you’re stuck in the middle seat, you can incorporate these yoga-inspired movements to stay comfortable and energized:
- Lateral Neck Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for a few breaths, then switch sides. You can also try slow neck rotations for a complete stretch.
- Breath Focus (4-7-8 Breath): Inhale for four counts, hold for seven, and exhale for eight. This calming technique soothes your nerves and improves oxygen flow.
- Seated Cat-Cow: Sit tall and alternate between arching your back (cow) and rounding it (cat). This helps release tension in your spine and keeps your back flexible.
- Eagle Arms: Cross your arms in front of you, wrapping one elbow over the other, and lift your hands slightly. This stretches your shoulders and upper back.
- Legs in a Yoga Strap: Bring a strap (or scarf) to loop around the ball of one foot. Extend your leg straight while holding the strap ends. This stretches your hamstrings and helps prevent stiffness, especially if you’re (attempting) to nap.
- Ankle Rotations: Lift your feet off the ground and draw big circles with your toes, first clockwise, then counterclockwise. Repeat a few times to promote circulation.
- Calf Raises: Lift your heels off the floor as high as you can, then lower them back down. Repeat several times to keep your lower legs feeling fresh.
- Glute Clenches: Squeeze your glutes tight, hold for a few seconds, then release. Do this discreetly throughout the flight to wake up your muscles and encourage blood flow.
Quick Tip: Always move mindfully and with small, controlled movements to avoid disturbing your neighbors. Even subtle exercises can make a big difference in how you feel when you finally stand up after all those hours.
Bonus Tips for Long-Haul Survival
- Stay Hydrated: Cabin air is dry, so drink water regularly. Avoid overloading on caffeine (or alcohol), as they can dehydrate you further.
- Get Up and Walk: Whenever that seat belt light turns off, take a stroll up and down the aisle. This improves circulation and keeps your body from feeling stiff.
- Create a Routine: Break up the flight into manageable chunks. Alternate between napping, eating, stretching, and watching a movie to make the hours pass more quickly.
- Plan for Sleep: If you’re flying overnight, bring whatever you need to rest well — a cozy scarf, your favorite calming playlist, or even a small travel blanket (some airlines will provide this for you).
Stay Positive: Long-haul flights can feel endless, but they’re a chance to slow down and indulge in some guilt-free relaxation. Treat it as part of the adventure, not just a means to an end.
Embracing the Journey
Surviving a long-haul flight isn’t just about logistics; it’s about approaching the journey with a sense of mindfulness. Pack thoughtfully, take care of your body and mind, and embrace the opportunity to disconnect from the usual hustle of daily life.
With the right tools and a little creativity, you might just find that the journey itself becomes one of the most memorable parts of your adventure.
Happy flying!