If you’ve ever stepped off a transatlantic flight feeling like a shell of yourself, you know the toll long-haul travel can take. As someone who has crossed the Atlantic dozens and dozens of times for both personal adventures and while scouting for my travel atelier, En Route to Rêverie, I’ve tested my fair share of travel hacks for long flights to survive those long hours in the air.
Over the years, I’ve learned that preparation and small comforts make all the difference when you’re facing 7, 8 or even 12+ hours on a plane.
Today I’m sharing my tried-and-true travel hacks for long flights—everything I’ve picked up through years of flying between New York, Paris, and beyond. Whether you’re headed to Europe for a city escape, Asia for a big adventure or simply want to step off the plane feeling human, these are the tricks that will transform your in-flight experience.
Travel Hacks for Long Flights: How to Arrive Feeling Refreshed
1. Choose Your Seat Wisely
One of the best travel hacks for long flights is all about where you sit. I always recommend selecting your seat as early as possible—especially if you’re picky (like me!) about having an aisle versus a window.
- Aisle seats are great if you anticipate a lot of bathroom trips or just want to be able to stretch your legs and get up for walks without disturbing anyone.
- Window seats are best if you want to lean against the wall and sleep without interruption. Window seats are my personal preference for overnight flights to get as much sleep as possible!
If you’re flying economy, sites like SeatMaps can be helpful for checking which rows offer extra legroom or have quirks like limited recline. And if you’re splurging for premium economy or business class, those extra inches of space really do make a huge difference on overnight journeys.
While we’re talking better flights, I can’t recommend airline loyalty enough for better seats (often at lower costs) and I swear by my Delta American Express for getting better seats, complimentary upgrades and more.
2. Layer Your Clothing
Planes are notoriously unpredictable when it comes to temperature it feels like. One minute you’re sweltering while boarding, the next you’re shivering under the AC vents. I always do my best to dress in breathable layers and bring my favorite cashmere wrap or scarf that can double as a blanket.
Some of my go-to travel outfit pieces:
- A cozy oversized sweater (perfect for layering over tees).
- Leggings or tailored joggers that move with you.
- Comfortable shoes for the inevitable many steps at an airport.
I actually rounded up some of my favorite travel outfit ideas if you need inspiration for chic yet comfortable looks: What to Wear on a Long Flight.
3. Pack a Well-Stocked Carry-On
My carry-on is essentially my survival kit for long-haul flights. Beyond the obvious (passport, headphones, snacks), here’s what always makes it into my bag:
- Noise-canceling headphones – Truly a game-changer for drowning out crying babies or chatty seatmates.
- Eye mask – A small luxury that makes a big difference when trying to sleep.
- Skincare essentials – A travel-sized hydrating mist, moisturizer, and lip balm keep my skin from completely drying out. (See my In-Flight Beauty Routine for details.)
- Compression socks – Not glamorous, but essential for preventing swollen ankles and swollen feet after hours in the air.
Related: Everything I Pack in My Carry On Bag
4. Hydrate, Hydrate, Hydrate
The recycled air in airplanes is incredibly dehydrating. I make it a goal to drink water consistently throughout the flight, even when I don’t feel thirsty. To make this easier, I bring my own reusable water bottle and ask flight attendants to refill it so I don’t rely on those tiny plastic cups. The Cure Plant Based Electrolyte Hydration packets are another favorite of mine for travel days. The Lemonade flavor is by far my favorite.
I also limit alcohol and caffeine when flying long-haul. While tempting, both can make it harder to sleep and leave you groggier when you land. Instead, I’ll opt for sparkling water with lemon or herbal tea and am sure to avoid all caffeine the day of my red-eye no matter what.
5. Prioritize Sleep
Arriving in Europe first thing in the morning with zero sleep is brutal (been there, done that). My number one hack for sleeping on planes is to set myself up as best I can.
To block out distractions, I wear my eye mask and noise-canceling headphones. One thing I love is this playlist, which helps quell travel anxiety and lull me to sleep. While I don’t personally travel with one, a supportive neck pillow is another option to consider.
Even if you only manage a few hours of shuteye, it will help your body adjust to the time zone change.
And if you still can’t sleep? I recommend meditations on apps like Calm or Headspace to help quiet your mind.
6. Move Your Body
Sitting still for hours is not only uncomfortable but also not great for circulation. Every 90 minutes or so, I try to stand up, stretch, and take a short walk up and down the aisle.
If you’re shy about standing in the galley to stretch, even small movements in your seat—like ankle circles and rolling your shoulders—can help. I always notice I feel significantly better upon landing if I’ve moved around throughout the flight and done some light stretches – particularly for my hips.
7. Curate Your Entertainment
There’s nothing worse than realizing you forgot to download something to watch or read once you’re already at 30,000 feet. And sometimes, let’s be honest, the in-flight entertainment can leave a lot to be desired. Therefore, I recommend:
- In advance, download a few shows or movies from Netflix or Hulu.
- Add new podcasts to your queue (I love travel-inspired podcasts to get me excited about my destination).
- Make sure your Kindle is loaded with at least one new book. For fun, light reads, check out my 23 Books Perfect for Summer.
8. Eat Strategically
Plane food isn’t usually something to write home about, but I’ve learned it’s smart to eat lightly when you’re flying long-haul. Heavy, salty meals can leave you feeling bloated and uncomfortable.
My travel hacks for long flights? Bring your own snacks. Almonds, granola bars, or fresh fruit (like an apple or banana) are easy to tuck into your carry-on and can save you when you’re starving mid-flight.
If I’m departing late at night, I’ll often eat a real meal at the airport so I can skip the airplane “dinner” and focus on getting some sleep.
9. Adjust to Your Destination Early
The best way to minimize jet lag is to start adjusting before you even land.
If you’re flying east to Europe, this usually means eating quickly and trying to get some shuteye soon after takeoff. Westbound flights are usually easier—just try to stay awake until you’re closer to the new bedtime.
The Timeshifter app can be really helpful if you’re crossing a lot of time zones. It tells you exactly the steps to take to limit jet lag. I’ve found it really helpful for trips in the past.
10. Refresh Before You Land
There’s something so much better about stepping off the plane feeling pulled together rather than disheveled. About an hour before landing, I’ll pop into the bathroom to brush my teeth, splash water on my face and apply a little concealer and lip balm. Even five minutes of freshening up makes a huge difference in how I feel when I arrive.
Related: Little Things I Do To Make My Travels Smoother & Easier
Final Thoughts on Travel Hacks for Long Flights
Surviving a long-haul flight doesn’t have to mean resigning yourself to misery. With a little preparation—and a few comfort items stashed in your bag—you can arrive refreshed, ready to hit the ground running, and excited for your destination.
And of course, if you’d like bespoke guidance for your next trip, from where to stay to what to see, En Route to Rêverie would love to help you plan your dream getaway.
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