General travel tips, not medical advice. If you have a health condition or concerns about flying, talk to your doctor before you travel.
Ten, twelve, sometimes sixteen hours in the same seat. A long-haul flight can be the best part of a trip or the reason you lose the first two days of it. The difference usually comes down to a handful of decisions made before you board and a few habits once you're in the air. These long-haul flight tips cover all of it: what to pack, how to rest on the plane, and how to land ready to go.
The short version
- Before you fly: shift your sleep schedule toward your destination, choose your seat with a plan, and pack your carry-on so everything has a place.
- In your carry-on: a neck pillow, an eye mask, an empty water bottle, a warm layer, chargers and any medications you need.
- On the plane: drink water, move your legs regularly, and sleep (or stay awake) on your destination's clock.
- After you land: get daylight at the right time and keep naps short.
Before you fly: set the trip up to go well
1. Start shifting your sleep two or three days out
Jet lag is your body clock running on the wrong time zone, and you can get a head start on fixing it at home. The CDC's travel health guidance on jet lag suggests shifting your sleep one hour earlier per day for eastward trips, or one hour later for westward trips, in the two to three days before you leave. It notes that jet lag becomes an issue once you cross at least two time zones, and that most people adjust faster flying west than east.
2. Choose your seat with a plan
A window seat gives you something to lean on and nobody climbing over you while you sleep. An aisle seat makes it easy to get up and move. If staying mobile matters to you, the aisle has a real advantage: the CDC's guidance on blood clots and long-distance travel cites research finding a higher risk of travel-related clots for passengers in window seats than for those on the aisle, mostly because window-seat passengers move around less.
3. Pack your carry-on in sections, not as one big pile
On a long trip you'll open your bag at the gate, mid-flight, in a hotel lobby and maybe on a connecting flight. A bag packed as one pile turns over every time you look for something. Compression packing cubes give each category its own space and squeeze bulky clothes down, so a week's worth of clothing fits in a carry-on and stays organized for the whole trip:
- Large cube: sweaters, a jacket and anything bulky. Knitwear holds the most air, so compression helps most here.
- Medium cube: everyday clothes, rolled rather than folded to cut creasing.
- Small cube: socks, underwear and a spare outfit you can reach easily if your checked bag goes missing.
4. Keep liquids and batteries where the rules want them
Two rules catch out long-haul travelers more than any others. First, liquids in your carry-on follow the TSA 3-1-1 rule: containers of 3.4 ounces (100 ml) or less, all in one quart-size bag. Our guide to the TSA liquids rule covers how to pack them. Second, according to the FAA's PackSafe guidance, power banks and spare lithium batteries must travel in your carry-on, never in checked luggage. Many airlines set stricter limits than the FAA, so check yours before you fly. For the full setup, see how to organize cables and chargers for travel.
Long-haul flight packing list: what to bring in your carry-on
Everything on this list should be reachable without opening the overhead bin. The best long flight essentials are the ones you'll actually use in the seat.
| Item | Why it earns a spot |
|---|---|
| Travel neck pillow | Supports your head when you sleep sitting up, so it doesn't drop forward or sideways. |
| Eye mask and earplugs | Cabin lights and noise run on the airline's schedule, not yours. |
| Empty water bottle | Fill it after security so you can drink without waiting for the cart. |
| A warm layer and socks | Cabins get cold, and it's hard to sleep when you're shivering. |
| Lip balm, moisturizer and eye drops | Cabin air is very dry. Liquids still need to follow the 3-1-1 rule. |
| Charger, cable and power bank | Power banks go in your carry-on only. |
| Medications | Keep them with you in case a checked bag is delayed. |
| A change of clothes | A fresh shirt before landing makes a red-eye feel a lot shorter. |
| Snacks and a pen | For the long stretches between meals, and for arrival forms. |
On the plane: how to stay comfortable on a long flight
5. Drink water, and more of it than you think
Airplane cabins have very low humidity. Cleveland Clinic explains that about half the air circulating in the cabin is drawn from outside, where the air at cruising altitude holds almost no moisture, which can leave your throat, nose and skin feeling dry. Their advice: bring an empty bottle to refill after security, and pack small sizes of lotion or eye drops. Wearing glasses instead of contact lenses can also help your eyes on a long flight.
6. Move your legs every hour or so
Sitting still for hours is the part of a long flight worth taking seriously. The CDC notes that anyone traveling more than four hours can be at risk for blood clots, and recommends moving your legs often. Get up and walk the aisle when the seatbelt sign is off. In your seat, extend your legs and flex your ankles by pulling your toes toward you. If you have room, pull each knee toward your chest and hold it for 15 seconds, up to 10 times.
Wondering about compression socks? Guidance cited by the CDC recommends properly fitted compression stockings for travelers at higher risk of clots, but not for low-risk travelers. Ask your doctor whether they make sense for you.
7. Sleep on your destination's schedule
The goal isn't to sleep as much as possible. It's to sleep at the right time. If it's night where you're going, sleep. If it's daytime there, stay awake. A few things make sleeping upright much easier:
- Support your neck. Economy headrests rarely stop your head from falling sideways, which is why you jolt awake just as you drift off. A U-shaped memory foam pillow fills the gap between your shoulder and jaw. Our guide to avoiding a stiff neck on long flights covers posture and in-seat stretches in more detail.
- Block light and noise. Mayo Clinic calls sunlight the most powerful natural tool for resetting your body clock, so controlling light matters. Use an eye mask when it's night at your destination.
- Go easy on alcohol. The CDC notes that alcohol can help you fall asleep faster but tends to make sleep more broken.
- Time your caffeine. Use it to stay alert during your destination's daytime, and stop well before you plan to sleep.
8. Keep screens at eye level
A tablet in your lap tips your head forward for hours. Prop it against a jacket on the tray table so you're looking straight ahead instead of down.
After you land: reset your body clock fast
9. Get daylight at the right time
Light is what moves your body clock, and timing matters. The CDC's jet lag guidance recommends seeking bright morning light after flying east and avoiding light in the evening. After flying west, it's the other way around: avoid bright early-morning light and get light later in the day.
10. Nap short, then stay up until bedtime
If you need a nap on arrival day, keep it to 20 to 30 minutes. The CDC notes that short naps help you stay alert, while longer ones can make it harder to sleep that night. Then try to stay up until a normal local bedtime. Mayo Clinic adds that pairing daylight with a walk or a jog may help you adjust even faster.
The easiest way to pack for a long-haul flight
Two problems decide most long trips: fitting everything into the bag, and actually resting in the seat. The Long-Haul Set solves both in one order:
- Bunk compression packing cubes, set of 3 (small, medium, large). Double-zip cubes in water-resistant Oxford fabric, sized to sit flat side by side in a standard carry-on.
- Anchor memory foam travel neck pillow with storage case. A U-shaped pillow that supports your head when you sleep sitting up, packed in a case that clips to your bag strap.
The set is $84 instead of $98 bought separately. You pick the cube color and the pillow color separately, and shipping is free across the United States. (Anchor is a travel comfort accessory, not a medical device.)
Long-haul flight FAQs
What counts as a long-haul flight?
There's no single official definition. Airlines use the term loosely for their longest routes. For health guidance, the CDC treats any trip of more than four hours as long-distance travel, which is when moving your legs regularly starts to matter.
What should I bring on a long-haul flight?
Pack a neck pillow, an eye mask and earplugs, an empty water bottle, a warm layer, lip balm and moisturizer in travel sizes, a charger and power bank, any medications, a change of clothes and some snacks. Keep them all where you can reach them from your seat.
How can I sleep on a long-haul flight?
Sleep when it's night at your destination, not just when you're tired. Support your neck with a U-shaped pillow, block light with an eye mask, go easy on alcohol, and avoid caffeine in the hours before you plan to sleep.
How do I avoid jet lag after a long flight?
Start shifting your sleep by an hour a day two or three days before you leave. After you land, get daylight at the right time for the direction you flew, keep naps to 20 to 30 minutes, and stay up until a normal local bedtime.
Should I wear compression socks on a long flight?
Guidance cited by the CDC recommends properly fitted compression stockings for travelers at higher risk of blood clots, but not for low-risk travelers. If you're unsure, ask your doctor before your trip.
Keep reading
- How to Avoid a Stiff Neck on Long Flights: six practical tips for posture, stretches and neck support.
- TSA Liquids Rule: How to Pack Carry-On Toiletries: the 3-1-1 rule, explained simply.
- How to Pack a Toiletry Bag for Travel: a system that works on every trip.
- Shop Travel Comfort: neck support and in-flight comfort essentials.