How to Survive Long Haul Flights: Essential Tips for Comfort and Wellbeing

Travelers heading to Europe, Asia, Africa, or South America often face long haul flights lasting eight hours or more. These extended hours in the air can be challenging, both physically and mentally. With more Canadians choosing international destinations beyond the US, mastering the art of long haul travel is more important than ever. This guide offers practical advice to help you arrive refreshed and ready to enjoy your trip.

Comfortable airplane window seat with travel essentials

Choose the Best Seat You Can

Your seat choice can make a huge difference in your flight experience. If you have loyalty points, consider using them to upgrade to premium economy or business class. These seats offer more legroom, wider seats, and better recline, which can significantly improve comfort.

If an upgrade is not an option, look for economy seats with extra legroom. Airlines often offer these at a reasonable price. A window seat is usually the best choice because it gives you a wall to lean on and control over the window shade. It also means you won’t be disturbed when others need to get up.

Stay Awake Before Sleeping

It might sound counterintuitive, but delaying sleep on a long haul flight can help you adjust better to your destination’s time zone. Use the first part of the flight to watch movies, eat meals, read, or listen to music. Keeping yourself awake helps your body build up sleep pressure, so when you do rest, your sleep will be deeper and longer.

Bring earplugs and a sleep mask to block out noise and light. These small items are essential for quality rest on a plane, where the environment is often noisy and bright.

Move Often to Improve Circulation

Sitting for hours can cause stiffness and increase the risk of deep vein thrombosis (DVT), a condition where blood clots form in the legs. To reduce this risk, get up and walk around the cabin every hour or so. Stretch your legs and ankles while seated by flexing your feet and rotating your ankles.

Simple movements like standing, walking to the restroom, or doing calf raises in your seat can keep your blood flowing and reduce discomfort.

Dress for Comfort and Practicality

Wear loose, breathable clothing that won’t wrinkle easily when you relax in your seat. Layers are a good idea since cabin temperatures can fluctuate. Choose shoes that are easy to slip on and off, as feet tend to swell during long flights.

Avoid tight belts or restrictive accessories. Comfort is key to staying relaxed and preventing circulation problems.

Stay Hydrated and Eat Wisely

Airplane cabins have low humidity, which can dehydrate you quickly. Drink plenty of water throughout the flight and avoid excessive alcohol or caffeine, which can worsen dehydration.

Choose lighter meals if possible, as heavy or greasy foods can make you feel sluggish. Eating smaller portions more frequently can help maintain energy levels.

Prepare for Arrival

Adjust your watch to the destination’s time as soon as you board. This mental shift helps you start syncing your body clock with the new time zone.

If you arrive during the day, try to stay awake until a normal bedtime to reduce jet lag. If you land at night, a good sleep routine will help you recover faster.