How To Survive A Long-Haul Flight: Flight Attendant Secrets You’ll Actually Use

How to survive a long-haul flight? There’s nothing quite like the thrill of a trip ahead… until you realise you’ve got 14 hours to spend squashed in economy, surrounded by strangers, with questionable food and barely enough space to stretch your legs.

Trust me, I get it.

After 11+ years working as a flight attendant and flying to nearly every corner of the world—plus countless long-haul flights as a solo traveller—I’ve learned exactly what it takes to survive these journeys without losing your sanity (or your circulation).

I’ve seen every mistake passengers make, made a few of my own, and figured out how to make even the most uncomfortable flights manageable. Whether it’s your first time flying long-haul or you just want to feel a little less miserable doing it, I’m going to show you how to prep, pack, and plan like a pro—even in economy.

Because no, long-haul flights don’t have to be a form of skybound torture.
With the right hacks (and a little flight attendant wisdom), you’ll arrive rested, hydrated, and way more comfortable than the girl next to you in skinny jeans and flip-flops.

👉🏽 Need a packing checklist? Don’t miss my guide to long-haul flight travel essentials—it’s everything I swear by on flights over 10 hours.

Why Long-Haul Flights Are So Damn Hard (And Why I Get It)

Long-haul flights aren’t just physically exhausting—they’re emotionally draining, too. You’re stuck in a tiny seat, breathing recycled air, eating overly salted food, and surrounded by strangers.

Add jet lag, turbulence, screaming toddlers, or a too-chatty seatmate, and it can feel like you’re trapped in a flying patience test.

I’ve been on every type of long-haul flight you can imagine—12 hours from Amsterdam to Cape Town, red-eyes to Bangkok, 14-hour monsters to Tokyo. As a flight attendant, I’m usually working through it. As a solo traveller? I’ve been the one wedged into the middle seat, knees cramping, wondering why I didn’t book the aisle.

It’s not just about discomfort. It’s about the slow unravelling of sanity that can come from doing nothing but sit for half a day. Here’s the thing, though: most of the stress of flying long-haul comes from two things— lack of preparation and unrealistic expectations.

You have to switch that mindset, relax, binge-watch movies, do nothing and sleep. I’ve learned (both the easy way and the hard way) that surviving a long-haul flight comes down to the things you do have control over —where you sit, what you wear, what you pack, and, again, your mindset going into it.

Why packing the right Flight Travel essentials matters

You don’t want to be that passenger who’s constantly jumping up to rummage through the overhead bin every 30 minutes. It blocks the aisle, and yes—leaving the bin open drives us flight attendants absolutely mad.

That’s why I always have a personal bag under the seat in front of me, packed with everything I’ll need during the flight. It’s my long-haul survival kit—and it’s saved me more times than I can count.

Here’s what I keep in there:

• My iPad, Kindle, or downloaded shows for entertainment (never rely on the in-flight system)
• Power cords, universal adapter, and powerbank
• A small zip-up skincare kit: lip balm, moisturiser, face mist, toothbrush and toothpaste
• Earplugs, sleep mask, neck pillow, cosy socks
• My go-to medication (like painkillers, antihistamines, or anything I might need mid-air)
• Snacks I actually enjoy—protein bars, trail mix, popcorn, fruit.
• A soft scarf that doubles as a blanket or neck support

Then I also carry a small crossbody bag that stays on me the entire flight. This holds the essentials I never want out of reach—passport, wallet, credit cards, keys, and any important documents or health info.

You’d be surprised how often people accidentally pack their ID or medication in their overhead bag and can’t access it when they need it.

Another thing I’ve seen way too often: passengers bringing just one giant carry-on with everything mixed. That’s fine for short flights. But on long-hauls, you need to separate your essentials into something small and accessible.

If it’s in the bin, it might as well be in checked baggage. The goal? Sit down, buckle in, and know you’ve got everything you need right at your feet.

👉🏽 I’ve written a post on my long-haul flight essentials I can’t live without!

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Must-Have Travel Beauty Essentials For Your Next Flight: TSA-Approved in 2025

Choose your seat like a pro (not a rookie)

Seat selection can make or break your flight—especially in economy. I was a window seat girl through and through. I’d curl up, lean against the wall, and barely move the entire flight. But that was back when I didn’t mind staying put for ten hours straight.

These days? The aisle seat is my non-negotiable. After years in the air, both as crew and a solo traveller, I’ve learned the hard way that freedom of movement matters more than a view. The minute you start feeling stiff, cramped, or claustrophobic, having to climb over sleeping strangers awkwardly can push me into full meltdown mode.

The middle seat? Don’t even get me started. I’ll take it if I absolutely have to, but my whole body starts aching. And yes, the middle seat should always get both armrests. No debate.

If you’re flying long-haul in economy, treat your seat choice like a survival tactic:

• Book your seat early (especially if you’re flying solo)
• Aisle seats = easier bathroom access and freedom to stretch
• Exit rows or bulkhead seats offer extra legroom, but come with trade-offs like immovable armrests or being next to a baby bassinet
• Use seat maps like SeatGuru or the airline’s booking system, to avoid seats that don’t recline or are next to high-traffic areas like the lav or galley

And here’s something I need to say as a flight attendant: always pre-book your seat. I can’t tell you how many times passengers come on board hoping to switch to a better one, only to realise the flight is full and everyone else has already carefully chosen or paid for their seat.

Don’t underestimate your outfit: what to wear on a long-haul flight

There are two types of people on planes: those who dress for comfort, and those who immediately regret they didn’t.

I always say this: you can take a layer off if you’re too warm, but if you’re freezing mid-flight and didn’t bring anything extra, you’re stuck. And let me tell you, the temperature on a plane is never right for everyone. I’ve had flights where the person in 10A is sweating while 10C is shivering under three blankets.

That’s why my flight outfit formula is all about layers and comfort—with a touch of glam. Here’s what I recommend:

• Start with a comfy base: leggings (bonus points if they’re flare or look like trousers), joggers, or soft activewear bottoms
• Top layer: a cotton t-shirt or long sleeve (not too tight)
• Add warmth: cardigan, vest, oversized blazer, or a soft jacket you can take off if needed
• Closed shoes: sneakers or loafers that are easy to slip on and off. Please skip the flip-flops—not just because it’s gross in the lavatory, but also because it’s genuinely unsafe. We push heavy carts, and I’ve seen more than one toe get nearly crushed.
• Thick socks: a must if you’re like me and like to take your shoes off during the flight (just… keep your feet to yourself, yeah?)
• A large scarf or wrap: works as a blanket, neck support, or even eye cover if you’re desperate

I never wear shorts or anything that leaves my legs exposed—too cold, too uncomfortable, and the seat fabric is not your friend. Also, skip anything stiff or tight. If you don’t want to wear it for a full Netflix binge on your sofa, don’t wear it on a plane.

My go-to outfit? Comfy but elevated. I usually wear my favourite flare leggings that look a little dressy, a long-sleeve shirt, and an oversized blazer or vest. On my feet, it’s loafers or simple sneakers. And I always bring a scarf—especially flying from colder countries where you don’t want to be caught without a layer after landing.

You can still look chic and pulled together, but trust me—when it’s hour seven and your neighbour is wrapped in two scratchy airline blankets trying to get warm, you’ll be glad you dressed with strategy.

Must-Know etiquette that makes the flight easier

Let’s be real—no one’s expecting a long-haul flight to be luxurious. But a little bit of courtesy? That goes a long way.

As a flight attendant, I’ve seen passengers lose it over everything from seat reclining to someone hogging the armrest. Most of it could’ve been avoided with basic self-awareness and a dash of kindness.

Here are the etiquette basics that make the experience smoother for everyone—including you:

• Yes, you can recline your seat—but do it slowly and check behind you first. Slamming it back mid-meal is never a good move.
• Armrest rules: the middle seat gets both. Always. End of discussion.
• Keep your limbs in your own lane—especially feet and elbows.
• Take your headphones off when the crew speaks to you. We don’t enjoy repeating ourselves over engine noise.
• Don’t leave the overhead bins open or get up constantly to grab things you should’ve packed in your personal bag.
• Avoid strong-smelling foods. What smells like comfort to you might be nausea-inducing to someone else.
• If you’re sick, coughing, or sneezing, wear a mask. It’s basic decency—especially in close quarters.

These aren’t about being perfect; they’re about surviving a long-haul flight without unnecessary tension. If everyone follows just a few of these, it makes the cabin feel a lot less like a flying cage match.

And please! Don’t poke, slap, or tug on a flight attendant to get their attention. A simple “excuse me” or using the call button is more than enough. Pulling, poking, or even friendly slapping to get our attention? Big no.

How to actually sleep on a plane

Let’s get one thing out of the way—sleeping on a plane is hard for most people. And no, it’s not just about being tired. Between the noise, the lights, the awkward angles, and the stranger next to you elbow-dancing through your dreams, getting decent rest in economy takes a bit of strategy.

The first thing? Seat selection matters. If you’ve been reading from the top, you know I’m a huge fan of choosing your seat early. A window seat gives you something to lean against, but an aisle seat gives you room to move. Either way, don’t leave it to chance.

Once you’re in your seat, your goal is to ease into rest, not force it. Here’s what actually works:

• Wear comfortable clothes that won’t dig into your body or leave you freezing halfway through the flight
• Watch a movie or read to wind down naturally—don’t just try to knock yourself out from the start
• Use noise-cancelling headphones or earplugs to block out cabin sounds (crying babies, cutlery clattering, constant announcements)
• An eye mask can be a total game-changer if cabin lights or screens are keeping you awake
• Recline your seat gently, especially on night flights—it makes a big difference for your spine and neck
• A glass of wine might help you relax (just skip the cocktails—dehydration and altitude don’t mix well)

As for neck pillows… I’ll be honest: I don’t personally use them. I’ve tried a few and they just don’t work for me. But I know a lot of travellers swear by them, and there are so many styles out there now—from traditional U-shapes to travel wraps and inflatable options. If you’re curious, I go over different types of neck pillows in my Long-Haul Flight Essentials guide.

You can also take a light sleeping aid, like melatonin, to help your body adjust—especially if it’s an overnight flight. Just keep it light and familiar. Now is not the time to experiment with sleeping pills you’ve never tried before.

At the end of the day, give yourself permission to just rest, even if you don’t fully fall asleep. You might only drift in and out, but that still helps your body reset and makes the rest of the flight feel a little easier.

Eat, move, hydrate: your in-flight wellness plan

People love to say “hydrate, hydrate, hydrate” when it comes to flying. And yes, drinking water is important, but let’s be honest—there’s a fine line between staying hydrated and spending half the flight queuing for the bathroom.

Here’s what I’ve learned after years in the sky: listen to your body. The dry cabin air will dehydrate you a little, so keep sipping water regularly—but don’t chug it like you’re prepping for a marathon. Overdoing it won’t prevent jet lag, and you’ll just end up bloated and uncomfortable.

As for alcohol? You can absolutely have a glass of wine with your meal—I always do. But remember that alcohol hits harder in the air thanks to the lower cabin pressure. Go easy on it. One glass can help you relax. Three might leave you with a killer headache and even worse jet lag.

Now let’s talk about snacks—because honestly, snacks are a long-haul flight survival essential. You never know if the in-flight meal is going to be your thing, or if they’ll run out of your preferred option. That’s why I always bring:

• Fresh fruit like grapes or strawberries (nothing messy or too juicy)
• Granola bars or protein bars for energy
• Popcorn, crackers, or rice cakes—light and satisfying
• A small pack of chips or pretzels for salt cravings
• Cheese or nut packs (but please, no smelly cheese—be kind to your row mates)

You can honestly bring a little airplane picnic if you want. Just avoid anything with strong smells (no tuna, boiled eggs, or garlic-heavy anything, please). I actually have a full in-flight snack grocery list on my Amazon page, so if you want ideas, check that out.

And don’t forget movement. Every few hours, get up for a stretch—take a bathroom break, walk a little down the aisle, gently move your ankles and roll your shoulders. You don’t need to do a full downward dog in the galley (please don’t). Just move like a normal human who doesn’t want to feel like a stiff pretzel on arrival.

What not to do on a long-haul flight

There’s no rulebook for being a perfect passenger, but after working hundreds of flights, I can confidently say there are a few things you definitely shouldn’t do—especially on a long-haul journey where everyone’s already a little tired, cramped, and irritable.

First, please don’t go barefoot. I know it seems tempting to kick your shoes off, especially if you’re trying to get comfortable—but walking around the cabin or into the lavatory without shoes? No. Just no. It’s unhygienic, and honestly, kind of gross. If you like to fly with your shoes off (like I do), bring a thick pair of socks or in-flight slippers—but keep your feet to yourself.

Another one I see all the time: people digging through the overhead bins every 20 minutes. If you’ve packed everything into your carry-on up there and need something constantly, you’re going to annoy your row, block the aisle, and probably slam someone with your backpack. That’s why I always say to prep a personal item that fits under your seat with all your in-flight must-haves.

If you need to get the crew’s attention, that’s fine—but please don’t poke us, tap us, or grab our aprons as we’re walking past. We’re human. A simple “excuse me” or using the call button works just fine. I promise, we’ll come over.

I’ve also seen passengers change nappies at their seat, clip their nails mid-flight, or do full skincare routines with open jars and cotton pads flying everywhere. There’s a difference between staying fresh and turning your seat into your bathroom counter.

And finally, just be mindful of how you move. Don’t lean your whole body into the aisle when someone’s passing. Don’t blast your videos or TikToks without headphones. Don’t act like reclining your seat gives you permission to slam it into someone’s knees mid-meal. We’re all just trying to survive this flight together.

How to make a solo flight comfortable as a solo female traveller

Flying solo for the first time can feel overwhelming. You’re boarding a massive plane, surrounded by strangers, with no one next to you to lean on if things get stressful. I remember that feeling all too well on my first solo flights—it’s a mix of excitement and nerves.

The good news? A long-haul flight is one of the safest, most controlled environments you can be in. And with the right mindset (plus a little preparation), it can even feel empowering.

One of the best things you can do is let a flight attendant know if you’re feeling nervous. We see solo travellers all the time, and a quiet “hey, this is my first long-haul on my own” goes a long way. We’ll keep an eye out for you, answer your questions, and make sure you feel looked after.

The rest comes down to setting yourself up for comfort:

• Take control where you can—pick your seat, pack your personal bag with everything you’ll need, and bring snacks you know you’ll enjoy.
• Bring your own entertainment—download your favourite shows, playlists, or a book you’ve been saving. Having familiar things with you can ease a lot of the nervous energy.
• Don’t overthink it—sometimes the best thing you can do is put on a movie, have a snack, and remind yourself to relax.
• Ask questions if you’re unsure—whether it’s how to work the seatback screen, when meals are served, or where the lavatories are, the crew is there to help.

The truth is, you don’t need to have everything under control to enjoy a long-haul flight alone. Following these small tips gives you just enough control to feel confident, while the rest is about letting go, going with the flow, and knowing that everything has a solution.

You might even find that your solo flight becomes the start of the adventure, not just the part you “get through.”

Ready to survive your next long-haul flight?

Long-haul flights in economy will probably never be anyone’s idea of luxury—but they don’t have to be torture either. With the right seat, a well-packed carry-on, snacks you actually enjoy, and a little bit of flight attendant wisdom, you can step off that plane feeling more human and less like you’ve been crumpled into a sardine tin.

Remember, you can’t control the flight time or who ends up next to you—but you can control your preparation and mindset. And once you realise that, even 12 hours in economy feels a little less intimidating.

If you’re getting ready for your next big trip, don’t miss my guide to long-haul flight essentials—it’s the exact checklist I swear by. And if you’re flying solo, my solo female travel safety kit will give you even more peace of mind before you go.

Your flight is just the beginning of your adventure. Pack smart, relax, and trust that you’ve got this.

*All opinions are my own and do not represent my airline

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