How to Survive a Long-Haul Flight Without Losing Your Sanity

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There’s no such thing as a comfortable long-haul flight—but there are ways to make it less miserable. Whether you’re gearing up for 10 hours or closer to 20, surviving it comes down to preparation: what you wear, what you pack, and how you manage time in that weird limbo between airports. I’ve made just about every in-flight mistake—jeans that dig into my ribs, forgetting lotion, thinking I could survive without a water bottle. Never again.

Here’s everything I’ve learned to make long flights not just bearable, but borderline relaxing.

Start with the Right Outfit

Rule number one: no hard waistbands. Rule number two: layers you can peel off without contorting yourself in a seat the size of a shoebox. My go to look usually involves a soft cotton hoodie, a breathable tank or T-shirt underneath, and something like joggers or leggings that won’t bunch or overheat. If you run cold, add a long cardigan or scarf that can double as a blanket.

Adidas men’s hoodies and soft workout clothes are perfect for this—designed for movement, but low-key enough that you won’t look like you’re in gym clothes at the gate. For women, white sneakers keep you looking polished without sacrificing comfort. Skip sandals—you’ll regret it mid-flight when you smash your toes against the little metal bar under your seat for the 10th time.

If you’re landing somewhere where you’ll want to hit the ground running—literally or otherwise—consider packing a pair of women’s workout shoes or slipping them on for the flight itself. They’re built for long wear and support, which makes them ideal for airport marathons, unexpected gate changes, or sprinting through customs to make a tight connection. Plus, once you land, you’ll already have the right footwear for a hotel gym session, an early-morning walk, or just navigating unfamiliar streets without foot fatigue. Unlike bulky sneakers or flimsy slip-ons, these won’t take up too much space in your carry-on and actually serve a purpose beyond looking cute in travel photos.

Bring a Real Bag

A structured duffle bag or roomy backpack will save you. You want something that fits under the seat and keeps your essentials organized without forcing you to play suitcase Tetris at 3 a.m.

I always divide mine into zones:

• Front pocket: lip balm, hand lotion, gum, face mist, sanitizing wipes, and my zero-pressure eye mask
• Main section: noise-canceling headphones, travel pillow, compression socks, snacks
• Side sleeve or pouch: passport, boarding pass, pen for customs forms, painkillers

Use packing cubes or pouches inside the bag to avoid digging through a chaotic mess every time you need something.

Don’t Skip Skincare (But Keep It Minimal)

You don’t need a 12-step routine at 38,000 feet, but do bring the basics. Cabin air is dry enough to wreck your face by hour three. Compared to the ground, UV radiation levels are up to 80% higher while in flight, according to Dr. Danny Guo, a double-board certified dermatologist. I keep a zippered pouch with micellar wipes, moisturizer, a travel serum, and SPF. Reapply lip balm often, and don’t underestimate the power of a spritz of facial mist before trying to sleep.

If your skin is reactive or prone to breakouts, skip makeup entirely until you land. Your pores will thank you.

Hydration Is Non-Negotiable

Bring a refillable bottle and fill it up after security. Flight attendants will pour you water in thimble-sized cups, but that’s not enough. Set reminders to sip regularly, and avoid too much caffeine or alcohol, both of which dry you out. Electrolyte packets are a good idea if you’re landing somewhere hot, or if you tend to feel dehydrated after flights. Because I have POTS, I have to double my salt and water intake, especially if I’m flying in coach and will be upright the entire flight. 

Snacks matter too. Bring something salty, something sweet, and something protein-heavy. You’ll never know when the meal service hits or whether it’s edible.

Prioritize Sleep—Even If It’s Only Two Hours

Noise-canceling headphones are magic. Add a neck pillow, zero-gravity eye mask, and some sort of sleep aid (melatonin, magnesium, or whatever works for your body) and aim for at least a nap. Even two or three hours can make a massive difference when you land.

Dress like someone who might sleep on the floor of a terminal (I’m not even ashamed to admit I’ve slept on lots of airport floors). You want to be cozy enough to curl into a corner if your layover is brutal or your flight gets delayed. That’s where an oversized hoodie or soft layering piece comes in handy. It’s also why I love to bring a carry-on backpack so I can use it as a pillow, even better if I have a small blanket I can put over me during flight delays.

Be That Person Who Has Everything

The ones with tissues when someone sneezes. The ones who packed extra snacks. The ones with socks in their carry-on and a toothbrush in their bag. Think ahead, because the airline will not.

Also:

• Download shows, audiobooks, or music before boarding
• Bring a pen (you’d be shocked how often people forget this)
• Have local currency and arrival instructions on hand
• Stretch in the aisle whenever you can. Don’t worry about looking weird—you won’t be the only one

Pack Like You’re Changing Time Zones—Because You Are

Try adjusting your schedule in-flight to match your destination. That might mean staying awake when you’d rather nap, or forcing yourself to wind down even when your body’s wired. Change your watch or phone clock right after takeoff and mentally commit to the shift.

Long-haul travel is rough, but there are ways to make it less chaotic. Think ahead, dress smart, and pack like your in-flight comfort depends on it—because it does.

One final tip

I have never regretted springing for an upgrade to first class. If you can swing it, lay flat seats will make your flight infinitely more comfortable. It’s rare for me to book first class internationally, but often the upgrades are reasonable if there are available seats.

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