A smiling Nigerian man sits comfortably in an airplane seat, wearing a neck pillow and sleep mask, with headphones, a water bottle, and a journal on his tray table, ready for a long flight.

How to survive long flights: A practical routine that actually works

If you’ve ever looked at your ticket and realised you’re about to spend 15, 18, or even 20 hours on a plane, you know the mental preparation starts before the actual trip. Long-haul flights can feel never-ending and cramped, but with the right routine, you can make it feel easier and shorter.

This guide breaks down what to do before, during, and after the flight, so you can handle those hours in the sky like a pro.

Before your flight

Prep your body and your sleep

Start a few days before the trip by adjusting your sleep schedule toward your destination’s time zone. Even shifting by an hour or two can make a big difference in reducing jet lag.

On the physical side, do some light exercise the day before, walking, stretching, or yoga to loosen up your muscles. It helps with circulation and makes sitting for long periods less brutal.

Pack a survival kit

The things you bring in your carry-on can make or break the experience. Here are your must-haves:

Hydration gear: An empty water bottle (fill it after security), electrolyte tablets or packets.
Comfort items: Neck pillow, eye mask, earplugs or noise-cancelling headphones, compression socks.
Toiletries: Face wipes, toothbrush, deodorant, lip balm, moisturiser. You’ll thank yourself when you freshen up mid-flight.
Entertainment: Download interesting TV shows, especially those with cliffhangers, movies, podcasts, audiobooks, and ebooks. Make sure you have a mix so you can switch when boredom hits.

Dress smart

Comfort is king. Loose, breathable clothes work best because planes can swing from hot to freezing. Slip-on shoes are a lifesaver for security checks and mid-flight walks. And yes, compression socks are worth it. They help reduce swelling and lower the risk of blood clots.

During your flight: Create a rhythm

Settle in and set your schedule

As soon as you are settled on the plane, change your watch to the time of your destination. This helps your mind begin to acclimate to the new time zone and can make a big difference in overcoming jet lag.

Organise your space

Everything you need during the flight should be easily accessible. Keep your essentials—headphones, lip balm, medication, and a book in a small bag under the seat in front of you.

Hydrate every hour

Cabin air is dry, and dehydration is real. Drink water consistently throughout the flight. Add electrolytes if you can, and go easy on alcohol and caffeine because they’ll dry you out even more. Ifmpossible go without alcohol and caffeine the day before and during the flight.

Move every chance you get

Don’t be glued to your seat the entire time. Get up every 1–2 hours to stretch or walk the aisle. Even simple ankle rolls and seated stretches can help. If you’re prone to swelling, this is non-negotiable.

Sleep smart

The key to avoiding jet lag is to sync your sleep with your destination’s nighttime. Block out the world with an eye mask and noise-cancelling headphones. If you’ve used melatonin before and it works for you, this is the time to pack it but wait until you’re in the air before taking anything.

Keep your mind busy

Long flights drag when all you do is watch the map crawl across the screen. Rotate activities: watch a movie, listen to a podcast, read, do a puzzle. Don’t try to multitask, you have all the time to get to all activities.

Freshen up mid-flight

About halfway through, head to the lavatory and give yourself a mini-refresh. Wipes, moisturiser, deodorant, and even a quick change of socks or underwear can make you feel human again.

By following these tips, you can transform your long flight from a dreaded ordeal into a manageable and even relaxing part of your journey.