If you are a wonder-lusted traveler, then long haul fights are part of your journey, and hopefully I can help you enjoy them a little more. I have talked about traveling well before, but I wanted to give some alone time to long haul flights because they can be an inevitable part of a far away bucket list trip.
Long haul flights — those lasting 8+ hours — can test even the most seasoned traveler. From stiff legs to jet lag, getting through one comfortably requires planning, smart upgrades, and the right mindset. Whether you’re flying to Asia, Europe, or across the Pacific, these tried-and-true strategies will help you arrive refreshed, not wrecked.
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It Starts with Your Purchase
When (and How) to Buy an Upgraded Economy Seat
Premium Economy or upgraded economy can make all the difference on long haul flights — sometimes that extra 3 inches is life giving. Economy plus usually offers wider seats, extra legroom, priority boarding, and better food without the business-class price tag.
Best time to buy or upgrade:
- Book early: Premium Economy fares are often cheapest 2–3 months before departure.
- Check 48–24 hours before your flight: Airlines frequently release unsold seats at discounted upgrade prices during online check-in.
- Use airline apps or loyalty programs:
- Delta Comfort+, United Economy Plus, and ANA Premium Economy allow upgrades with miles.
- Qatar Airways and Emirates often send “Upgrade Offers” via email — watch your inbox 3–5 days before departure.
- At the airport: Politely ask about last-minute upgrade deals. These can be up to 60% off the online rate if seats are available.
Packing Your Carry-On Bags: The Best Gear for Long Haul Flights
There is no doubt that what you bring with you can make or break your comfort on your long haul flight. Don’t skip the prep step, make sure you have all the supplies you need to stay hydrated, happy and comfortable. Here is a list of our non-negotiables:
Comfort gear essentials:
- Noise-canceling headphones – Bose QuietComfort Ultra are the gold standard, I’ve never worn anything as comfortable for long periods of time. Great to cut cabin noise even while trying to sleep.
- Wireless Transmitter – Airfly Wireless Transmitter. So you can use those wonderful earbuds with in-flight entertainment, keeping you wire free and comfortable.
- Sleep mask – Look for contoured designs like Manta Sleep Mask for full blackout.
- Refillable water bottle & electrolytes – Hydration is key; bring an easy to pack water bottle and fill it post-security with our favorite Nuun low sugar electrolytes.
- Travel Pharmacy – Not feeling great a few hours in? For any surprise ailments, the Roam Well Travel Meds kit has it all, with pre-sorted dosages and easy packaging to find in a small space.
- Compression socks – These socks will improve circulation and reduce swelling.
- Adjustable Neck pillow – Try a Bendable Neck Pillow to adjust to whatever sleeping position you need.
My number one accessory will always be Noise-canceling headphones or earbuds to block out noise and enjoy in-flight entertainment. I have the Bose Noise canceling Earbuds and have enjoyed them tremendously, especially when that screaming baby from 3 rows back starts up.
Pair your earbuds with the Airfly Wireless Transmitter and make it a very effective long haul flights combo. For enjoying in-flight entertainment, this gadget is a must: it provides a bluetooth connection for your personal headphones/earbuds leaving you with better sound and wire free in your seating area. It plugs into the screen audio jack for easy access and usage.
Personal comfort items are really one of the best ways you can stay satisfied on long haul flights. Comfortable clothing (layers), A Manta Sleep Mask and Bendable Neck Pillow will go a long way for better rest. Truth be told, a neck pillow is really a personal decision and I feel like it’s trial and error until you find one that works for you. However, I will say that the light blocking eye mask is an absolute must for me. Those paired with the noise cancelling earbuds and I can almost guarantee some kind of shut eye.
Other items that keep my carry on organized and my family happy are A Electronic Cord/Charger Organizer that is thin and easily slips into my to-go bag – it keeps everyone’s chargers organized for the whole trip. Keeping technology charged and available can help everyone enjoy the flight at their own pace, here are a few extras we keep on hand:
- Multi-port charger or power bank: Portable Charger with Multi-Cord Options
- Cable organizer to avoid a tangled mess. I use this one: Electronic Cord/Charger Organizer
- Offline entertainment — download audiobooks, and playlists before boarding. I also bring books, magazines, coloring books or notepads. Your eyes need screen free breaks too.
At The Airport
Beat Jet Lag: Best Apps to Help Reset Your Body Clock
Leave it to the life hacking world to create the best ways for us to beat jetlag. While I can’t personally say if this will work, many travelers swear it makes a significant difference. If you don’t have many days to spare to jet lag (and who does?), here are some great app options that give the best plan, based on your flight time and destination for when to sleep during the flights. Jet lag doesn’t have to ruin your first few days abroad. These apps help you adjust faster and plan your sleep, light exposure, and hydration.
- Timeshifter (iOS) / Android – Personalized plans based on your flight, sleep patterns, and caffeine habits.
- Uplift (iOS) / Android – Uses acupressure and circadian science to minimize symptoms.
- Sleep Cycle (iOS) / Android – Tracks rest quality and gently wakes you at your lightest sleep stage.
Jet lag tip: Start adjusting your bedtime by 30–60 minutes toward your destination time zone 2–3 days before you fly.
What to Eat (and What to Avoid) on Long Haul Flights
While all flights are not created equal in the food department, you can prepare your way into a good flight experience. Come prepared and arrive in much better condition. A lot of airplane food can dehydrate and bloat you, so choose smart.
Best foods to order or bring:
- Lean protein & complex carbs (chicken, rice, vegetables) – keeps you satisfied.
- Bananas & nuts – natural energy and potassium for muscle recovery.
- Oatmeal or yogurt cups – good for breakfast on arrival.
- Herbal teas – ginger or peppermint to ease nausea and digestion.
Avoid:
- Salty snacks and processed foods (they worsen dehydration).
- Heavy alcohol or caffeine close to sleeping time.
Bring your own:
- Trail mix, energy bars, dried fruit, and Nuun low sugar electrolytes.
- Instant miso soup packets or oatmeal cups — just ask for hot water.
How Often to Move Around the Cabin
Sitting too long on a flight can cause poor circulation and fatigue.
Move every 2–3 hours:
- Walk the aisle, stretch calves and ankles.
- Do seated yoga:
- Roll shoulders 10 times each way.
- Ankle circles and calf flexes.
- Gentle neck stretches.
Tip: Set a timer on your phone to remind you to stretch or stand up.
Arrivals – Pre-plan your first day
After a long flight, the last thing you want is a chaotic arrival, go ahead and pre-book yourself some comfort so you can get to enjoying your trip as soon as possible:
- Schedule Welcome Pickups: A prepaid and easy airport transfer service, you don’t have to wait for an uber or taxi with everyone else who just arrived.
- Pre-Book an eSim: Have wifi ready and waiting for you when you land. Low cost & simple to use.
- Use Air Tags for Luggage: don’t forget to put AirTags in luggage and backpacks for easy locating during your entire trip.
- Plan your first day carefully: keep it light, outdoor, and active to reset your body clock.
- Rent a tandem bike with Bikes Booking and get a lay of the land.
- Did you have a flight delay, cancellation or missed connection? Use AirHelp to handle all your compensation claims, it may be more than what the airline is offering you. They manage everything so you can get back to your vacation!
Final Thoughts
Surviving long haul flights is about preparation, comfort, and recovery. Choose the right seat, bring the right tools, and take care of your body mid-air and after you land. The journey doesn’t have to feel endless — with a little strategy, it becomes the gateway to your perfect vacation.
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