How to prepare for a long flight: tips and tricks

Long flights can be a real challenge to your health and comfort. Long-haul flights can cause physical and emotional fatigue, increased stress, and even increase your risk of developing diseases such as thrombosis. In this article, we'll tell you why it's important to prepare for a long flight and how to make it more comfortable and safe for your body.

How to survive a long flight

What to take on board the plane?

Let's start by taking care of our comfort, because it's not a short trip. A little later we will tell you how to prepare for air travel, but in the meantime be sure to take with you:

  1. Pillow or inflatable headrest for the neck: will help keep the head comfortable in an upright position and during sleep;
  2. Blanket or blanket: If it is cool on board, this will help keep the temperature comfortable;
  3. Noise-canceling headphones: they can help you avoid the noise of the plane and other passengers, concentrate on your business or relax;
  4. Moisturizers: help to refresh and remove excess oil from the skin during a long flight;
  5. Books or magazines: Reading is a great way to kill time on a flight;
  6. Tablet or laptop: you can watch movies, series or play games with them, most importantly, do not forget about chargers for them;
  7. Sleep mask: help you fall asleep in a darker environment if you are flying during the day or during daylight hours;
  8. Hygiene items: toothbrush, paste, dental floss, comb, deodorant, hand and lip cream, wet wipes, etc.;
  9. Snacks: fruits, nuts, bars and other light and healthy snacks will help you not to stay hungry on board;
  10. Water: Don't forget to bring a bottle of water with you or ask the flight attendant for a glass of water. It is important to drink enough fluids during the flight.

Getting ready for a flight

Some of these tips may seem trivial and obvious, but if you forget about them, you can ruin a part of the trip.

How to prepare for a long flight: list

Plan ahead.

Plan your itinerary in advance and make reservations. The sooner you do this the better chance you have of getting good seats on the plane and saving money.

Comfort comes first.

If the plane is going to be your home for the next 5+ hours, be sure to wear comfortable, loose and non-straining clothing.

Drink more water.

Dry cabin air can lead to dehydration, which can lead to headaches, fatigue and even skin problems. You should drink plenty of water and avoid alcohol and coffee to stay hydrated.

Prepare for Jetlag.

A long flight can disrupt your biorhythm, leading to insomnia, fatigue, and irritability. To reduce these effects, you should try to get used to the new time zone before the flight and follow the local schedule of day and night activity.


To cope with jetlag and adapt more quickly to the new time, you can take the following steps:

  • A few days before departure, adjust to the new time zone, get used to the new schedule, and reduce your stress level;
  • Drink plenty of water during the flight, with jetlag, dehydration can worsen symptoms;
  • Avoid alcohol and caffeine, they can also worsen the symptoms of jet lag;
  • Try to spend more time outside, in the sun, to let your body adjust to your new time zone environment.

Keep an eye on your health.

Dry air and prolonged sitting can lead to skin problems. You should use moisturizers to take care of your skin, avoid heavy makeup, and don't forget to protect yourself from the sun.


Also, don't forget such a very important thing as compression socks. They are designed to reduce swelling and fatigue in the legs during the flight.


When we are at altitude, the atmospheric pressure decreases, which can lead to increased fluid volume in the body, especially in the legs. In addition, sitting in a narrow seat for long periods of time can also cause swelling of the legs. Compression socks put pressure on your legs, which helps reduce swelling and fatigue. They can help improve circulation in the legs and reduce the risk of thrombosis. Also, compression socks can help reduce discomfort associated with jet lag, such as numbness, soreness, or burning in your feet.


When choosing compression socks, it is important to make sure they are the right size and level of compression. It is also important to follow the instructions for using compression socks to achieve maximum benefit and avoid discomfort.

A little exercise.

A long flight can lead to decreased muscle tone and fatigue. To reduce these risks, it may help to do some simple exercise during the flight:

  • Walking in the cabin: If possible, take a few steps along the corridor, this will help stretch leg muscles and prevent swelling;
  • Stretching: Do stretching exercises you can do in your seat, such as forward and backward bending, twisting your body, and circular leg movements;
  • Head circling: turn your head left and right, and tilt it forward and backward to relax your neck muscles;
  • Back stretching: do the "cat standing" exercise, rounding your back up and down, this can help relax your back muscles and reduce tension;
  • Hand exercises: try some hand exercises: squeezing and unclenching your hands or twisting your hands in different directions.

Remember that regular exercise helps to improve circulation and reduce the risk of thrombosis. If you have any medical contraindications, consult your doctor before doing any exercise on a flight.


A long flight can be quite uncomfortable, but with the right preparation it can be made more comfortable. We hope these simple tips and tricks will help you do just that.

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