Mastering Long Flights: Essential Travel Tips and Insider Knowledge

The holiday travel rush is in full swing as the year comes to an end. According to AAA, an estimated 115 million Americans will be traveling 50 miles or more from home during the festive period. This makes it the second busiest end-of-year travel season since 2000, with only 2019 surpassing it.

For those heading to the airport for their holiday or homecoming trips, here are some commonly asked questions and tips for long flights. While personal preferences play a role in some of the answers, they also include advice from travel and health experts.

To prepare your body for flying, Jeff Kahn, CEO of the sleep tracker app Rise Science, suggests starting your trip with “low sleep debt.” A few days before a long-haul flight, you can gradually adjust your sleep times to be more in-sync with your destination’s time zone. Exercising before boarding, especially if the flight is later in the day, can help you get tired and ready for sleep. Flight attendants also recommend booking red-eye flights for a quieter and less crowded experience, which can aid in overcoming jet lag. Other top tips include avoiding screens, alcohol, and caffeine, as well as choosing a seat location that allows for better sleep.

When it comes to eating before or on the flight, travel writer Andrea Bennett advises drinking plenty of water instead of alcohol or caffeine to stay relaxed and hydrated. Eating a meal before a long-haul flight can maximize your sleeping time without interruptions from on-board food service. However, if you don’t have time or don’t want to spend money on airport food, bringing your own snacks is a good option. Adjusting your meal times to coordinate with your destination can also help with jet lag.

In terms of what to wear, it’s recommended to dress in loose and comfortable layers to adjust to the temperature on the plane, as it can be chilly. Closed-toed shoes are better than flip flops in case of emergencies, but make sure they’re not too snug as feet can swell at high altitudes. If you plan on removing your shoes, ensure your socks are clean to avoid bothering other passengers. Packing sandals or slippers for restroom visits is highly recommended if space allows.

To make your economy seat more comfortable, consider bringing a neck pillow, portable footrest or foot hammock, and/or a blanket. If you don’t have room for extra items, a collapsible scarf can serve as a pillow. Using noise-canceling headphones or earplugs and an eye mask can help you sleep better. If turbulence is a concern, sitting near the front of the aircraft can minimize bumps. For tall individuals, the exit row may be more suitable, although it’s important to note that it’s also where babies with bassinets are seated. The further forward you sit, the quieter the engine noise, but the back of the plane may be less crowded. Avoid sitting near the toilets to minimize disruptions.

Exercise is crucial during long flights to prevent the formation of blood clots. UCLA doctors recommend taking frequent walks throughout the cabin, doing in-seat exercises such as ankle circles, foot flexes, knee lifts, and shoulder and neck rolls, and wearing compression socks. Even individuals without physical risk factors can benefit from wearing compression socks on long flights. It’s also advised not to cross your legs, wear loose clothing, and stay hydrated to maintain blood flow and prevent clots. Wiggling your toes while seated can also help, but individuals with blood circulation issues should consult a doctor before long flights.