14 Sep 2026 General

Long-Haul Flying: Your Ultimate Survival Guide

Heading off on a long-haul adventure soon?

Whether you’re settling into Economy, stretching out in Premium Economy or enjoying a lie-flat bed in Business Class, spending 10, 15 or even 20+ hours in the air can take its toll.

Jet lag, dehydration, bloating, disrupted sleep and that general just-stepped-off-a-long-haul-flight feeling can quickly put a dampener on the first few days of your holiday.

The good news? A little preparation can make a surprisingly big difference.

From what to wear and eat to when to sleep, move and hydrate, here’s how to arrive feeling a little more human – and ready to enjoy your destination…

Dress for comfort

A long-haul flight is definitely not the time for restrictive clothing. When you’re going to be sitting in the same seat for 10, 15 or even 20-plus hours, comfort should be the priority.

Choose loose, breathable pieces that allow you to move freely, stretch and settle comfortably into your seat. Stretchy pants, relaxed T-shirts, soft fabrics and comfortable shoes are all excellent choices. Avoid anything overly tight around your waist or legs, as even clothing that feels perfectly comfortable at the airport can become surprisingly irritating several hours into a flight.

Layers are particularly useful when flying, as cabin temperatures can fluctuate dramatically throughout the journey. You might feel warm while boarding, freezing a few hours later and warm again when you wake up. A light jumper, cardigan, hoodie or jacket that can easily be added or removed will make it much easier to stay comfortable without relying entirely on the airline blanket.

It’s also worth thinking ahead to your arrival. If you’re travelling between completely different climates, keep an appropriate layer within easy reach in your carry-on. There’s nothing worse than stepping off a plane into a European winter dressed for an Australian summer – or arriving somewhere tropical while still wrapped up for the cold.

And don’t forget your feet!

Feet and ankles can become swollen during long flights, so wear shoes that aren’t too tight and can accommodate a little extra swelling. Slip-on shoes can be particularly convenient when you want to get comfortable during the flight, but make sure you have something secure and easy to put back on whenever you get up and walk around the cabin.

Compression socks are another useful addition to your long-haul wardrobe. They can help reduce swelling and may help lower the risk of blood clots during extended periods of sitting, particularly when combined with getting up regularly, stretching your legs and moving around the cabin when it’s safe to do so.

You may also want to pack a fresh pair of socks and a spare T-shirt or top in your carry-on. Changing into something clean towards the end of a long journey can make a surprisingly big difference, especially if you’re heading straight from the airport into a day of sightseeing or travelling onwards to another destination.

Ultimately, the best long-haul outfit is the one you can comfortably sit, sleep and move around in for hours at a time. You can always change or freshen up before landing – but while you’re in the air, comfort wins.

If you have medical conditions or particular risk factors for deep-vein thrombosis (DVT), speak to your doctor before travelling for personalised advice.

Eat light and hydrate often

It can be tempting to treat a long-haul flight as an endless procession of meals, snacks and drinks – especially when you’re flying Business Class and the Champagne, multi-course meals and mid-flight treats keep appearing.

But what you eat and drink in the air can have a surprisingly big impact on how you feel when you eventually land.

Sitting still for hours already has a tendency to leave you feeling sluggish and bloated, and loading up on very salty, sugary or heavily processed foods can make matters worse. Where possible, opt for lighter meals that are satisfying without leaving you feeling overly full.

You also don’t need to eat simply because food is being served. Airlines often structure their meal service around the flight schedule rather than your usual eating habits, so listen to your body. If you’re not hungry, it’s perfectly fine to skip a snack or meal and prioritise getting some sleep instead.

Bringing a few of your own snacks can also be a good idea, particularly if you’re a fussy eater or want something available between meal services. Nuts, protein bars, crackers or other easy-to-pack options can save you from reaching for every sweet treat that passes your seat.

Just remember to check the biosecurity restrictions at your destination before taking any leftover food off the plane.

Most importantly: drink water.

Aircraft cabins have very low humidity, so it’s important to make a conscious effort to stay hydrated throughout a long flight rather than waiting until you feel thirsty. Take regular sips throughout the journey and accept that extra glass of water when the cabin crew comes around.

Carrying an empty reusable water bottle through security and filling it before boarding can make staying hydrated much easier. On longer journeys, you can also ask the cabin crew to refill it when appropriate, rather than relying on the occasional small cup of water.

Coffee can be another temptation, particularly when you’re trying to stay awake, but think about when you actually want to sleep. A strong coffee several hours before you plan to rest may make adjusting to your destination time zone even harder. If your goal is to sleep soon after take-off, consider limiting caffeine before and during that part of the journey.

And while a glass of Champagne in Business Class might be difficult to resist, moderation is your friend at 35,000 feet. Alcohol can contribute to dehydration and interfere with the quality of your sleep, potentially leaving you feeling more tired when you arrive.

There’s no need to skip it altogether if you’d like to enjoy a drink with your meal – simply alternate alcoholic drinks with water.

A good rule of thumb for long-haul travel is simple: eat a little lighter, drink plenty of water and save the indulgence for your destination. You’ll be much more likely to step off the plane feeling ready to start your holiday rather than desperately searching for your hotel bed.

Get up and move

One of the simplest long-haul habits is also one of the most important: move regularly.

When you’re settled into a movie marathon, trying to sleep or simply enjoying the luxury of not having anywhere to be for the next 15 hours, it’s surprisingly easy to stay in the same position for far too long. But your body definitely wasn’t designed to sit still at 35,000 feet for hours on end.

Long periods of inactivity can leave you feeling stiff, sore and uncomfortable, particularly around your back, hips, legs and ankles. More importantly, prolonged sitting can also increase the risk of deep-vein thrombosis (DVT), where a blood clot develops in a deep vein, usually in the leg.

Try to get up every now and then and take a short walk around the cabin whenever it’s safe to do so. You don’t need to spend half the flight pacing the aisles – simply walking to the bathroom, stretching your legs or standing for a few minutes can help break up those long periods of sitting.

You can also keep moving without leaving your seat. Flex and point your feet, circle your ankles, stretch your calves and gently move your legs whenever you remember. Changing your sitting position regularly can also help prevent that familiar stiff, achy feeling that often appears several hours into a flight.

If you’re travelling in Economy, an aisle seat can make regular movement much easier, particularly on an overnight flight. You’re far more likely to get up and stretch if you don’t have to climb over two sleeping passengers every time you want to leave your seat.

And even if you’re lucky enough to be flying Business Class, don’t spend the entire journey cocooned in your lie-flat bed. The extra space certainly makes a long flight more comfortable, but it doesn’t eliminate the need to move. Get up occasionally, stretch and take advantage of having a little more room to change position.

It can also help to build movement into your journey before you even board. If you have time at the airport, walk around the terminal rather than sitting at the gate for an hour – you’re about to do plenty of sitting once you’re in the air.

The same applies during a stopover. If you have a couple of hours between flights, use some of that time to walk around the terminal and stretch your legs before boarding the next sector.

You don’t need an elaborate in-flight workout routine. The goal is simply to avoid remaining completely still for hours at a time.

A little movement, often, can make a big difference to how your body feels when you finally arrive.

Sleep strategically

The secret isn’t necessarily to sleep for as long as possible – it’s to sleep at the right time.

As soon as you board, start thinking in your destination’s time zone. If it’s nighttime where you’re heading, try to settle down and sleep. If it’s daytime, staying awake for a while may make adjusting easier when you arrive.

An eye mask, earplugs or noise-cancelling headphones can make an enormous difference. If you’re flying Economy or Premium Economy, a supportive neck pillow can also make sleeping upright considerably more comfortable.

Avoid experimenting with unfamiliar sleep medications or supplements for the first time on a flight. If you’re considering taking something to help you sleep, speak with your doctor or pharmacist beforehand.

But you also don’t have to wait until you arrive to start adjusting.

For particularly large time-zone changes, gradually shifting your bedtime in the days before departure can help. Once you’re on board, change your phone or watch to your destination time and start eating and sleeping accordingly.

When you arrive, exposure to daylight can be one of the most useful tools for resetting your body clock. Try to spend some time outside, stay awake until a reasonable local bedtime and resist the temptation to disappear into your hotel room for a five-hour afternoon nap.

If you absolutely need to sleep, keep it short.

Pack an in-flight survival kit

Pack a small in-flight survival kit with all the essentials you’ll want within easy reach during the journey. Keeping everything together and easily accessible means you can stay comfortable without constantly digging through your carry-on.

A few essentials worth packing include:

Eye mask and earplugs: invaluable when you’re trying to sleep while the cabin lights are on, your neighbour is watching a movie or someone three rows away has decided it’s time for a conversation.
Noise-cancelling headphones: one of the best investments for frequent travellers. They help reduce the constant background hum of the aircraft and make movies, music and podcasts much more enjoyable.
Compression socks: useful for helping reduce swelling during long periods of sitting, particularly when combined with regular movement throughout the flight.
Lip balm and moisturiser: cabin air is notoriously dry, and after several hours your skin and lips will probably start to notice. Travel-sized moisturiser and lip balm can make you feel much more comfortable.
Toothbrush and toothpaste: brushing your teeth before sleeping and again before landing is one of the simplest ways to feel human again after a long flight.
Reusable water bottle: take it empty through airport security and fill it before boarding so you always have water within reach.
Neck pillow: particularly useful in Economy or Premium Economy, where getting comfortable enough to sleep can be challenging. Choose one that actually supports your neck rather than simply taking up valuable carry-on space.
Phone charger or power bank: many aircraft have USB ports or power outlets, but it’s always worth having a backup. Just remember that airline and airport rules around power banks can vary, so check the requirements before you travel.
Any essential medications: always keep important medication in your carry-on rather than checked luggage. It’s also sensible to pack enough for unexpected delays or disruptions.
A clean T-shirt, underwear and socks: changing into fresh clothes towards the end of the flight can make an enormous difference, particularly after an overnight journey.

You might also want to include a few other small comforts depending on how you like to travel: tissues, hand sanitiser, a hairbrush, deodorant, chewing gum or mints can all come in handy during a particularly long journey.

If you have a connection along the way, keeping these essentials together becomes even more useful. Delays happen, bags occasionally go missing and sometimes that carefully planned two-hour connection unexpectedly becomes an overnight stay. Having the basics with you means you can at least brush your teeth, change your clothes and recharge your devices without needing access to your checked luggage.

And don’t underestimate the power of a pre-landing refresh.

About an hour before arrival, head to the bathroom, brush your teeth, wash your face, apply some moisturiser and change into a fresh T-shirt and socks. After spending 15 or 20 hours travelling, those few simple things can make you feel remarkably more awake and refreshed.

You might not step off the aircraft feeling as though you’ve just left a day spa – but you’ll certainly feel more prepared to tackle immigration, collect your luggage and start your adventure.

Break up the journey

Sometimes the best way to survive a long-haul flight is simply not to do it all at once.

When you’re travelling from Australia to Europe, North America or another far-flung corner of the world, getting there can easily involve 20-plus hours in transit. Rather than pushing through the entire journey in one stretch, consider building a stopover into your itinerary and turning that necessary connection into part of the holiday.

Instead of spending a few hours wandering around an airport waiting for your next flight, stay for a night or two, check into a hotel, have a proper shower, sleep in an actual bed and give your body a chance to recover before continuing your journey.

Cities such as Singapore, Tokyo, Bangkok, Shanghai, Hong Kong and Istanbul are particularly well suited to stopovers. They’re major international hubs with plenty to see, eat and experience, meaning even a short stay can feel like a mini-holiday in its own right.

Spend two nights eating your way through Singapore, explore the neon-lit streets of Tokyo, squeeze in some shopping and incredible food in Bangkok, discover Shanghai for a couple of days or wander through the bazaars and historic neighbourhoods of Istanbul before continuing onwards to Europe.

A well-planned stopover can also make the adjustment to a new time zone feel a little less brutal. Rather than arriving at your final destination after an enormous journey feeling completely exhausted, you’ve had a chance to get some proper rest, stretch your legs and reset along the way.

And a stopover doesn’t necessarily have to make your airfare significantly more expensive. With clever routing and the right combination of airlines, it may be possible to build an additional destination into your itinerary while still keeping the overall airfare competitive.

If you have the time, consider extending your stopover to two or three nights. One night gives you a chance to sleep; two or three gives you enough time to actually experience the destination before heading back to the airport.

After all, if you’re going to travel halfway around the world, why not see a little more of it along the way?

Done cleverly, the journey itself becomes part of the adventure – and one holiday can very easily become two.