How to Stay Comfortable on a Long Flight: Practical Tips from an Experienced Traveler

In Travel Tips August 25, 202411 min read

Long flights can be daunting, especially when you’re spending over eight hours in economy class. As someone who has traveled extensively across Canada and Europe while working for a manufacturer, and whose late husband worked for an airline, I’ve accumulated a wealth of experience when it comes to long-haul flights. From navigating 15-hour journeys from Australia back to Edmonton to hopping across Europe, I’ve learned a thing or two about making these flights as comfortable as possible. Now, as I continue to travel extensively—sometimes solo—I rely on these tried-and-true methods to ensure my journeys are as smooth as possible.

Welcome to my travel adventures blog! I’m thrilled to have you here, and I can’t wait to share my journeys with you. Now, correct me if I’m wrong, but I’m pretty sure you’re looking for two things:

1. Savvy Travel Tips – insights to make your trips smoother and more enjoyable.
2. Value for Your Money – advice on how to get the most bang for your buck while exploring new destinations.

Well, you’ve come to the right place! I’m here to help you achieve both, so stay tuned for more exciting content coming your way! Happy travels!

Before I dive into the tips, I want to clarify that I’m not a doctor. These are just personal suggestions based on my experiences and research. Always consult with a healthcare professional if you have any medical concerns related to air travel.

1. Choose Your Seat Wisely

Your seat selection can significantly impact your comfort during a long flight. Personally, I prefer a window seat because it allows me to lean against the side of the plane, making it easier to rest. This is especially helpful when traveling alone, as it gives a sense of privacy and an extra surface to lean on. However, seat preference can vary, so here’s a breakdown to help you decide:

• Window Seat: Ideal for those who like to sleep or lean against something. It also gives you control over the window shade.
• Aisle Seat: This seat offers easier access to the restroom and the freedom to move around more frequently, which is especially beneficial on long flights if you’re prone to leg swelling. However, it comes with some trade-offs: you’ll likely be bumped by other passengers and flight attendants pushing the food cart, and you’ll need to get up whenever others in your row need to exit. While I’m not a doctor, being able to stand up and move around often can be helpful for maintaining circulation on long flights.
• Exit Row Seat: This seat offers extra legroom but comes with important responsibilities in case of an emergency. The flight attendant will ask if you are physically able and willing to operate the emergency exit, including whether you have the strength to open the exit door if needed. Hopefully, you’ll never have to use these skills, but it’s crucial to be prepared.
• Middle Seat: Typically the least desirable, but manageable if you’re traveling with companions on either side.

Essentials During a Flight:

On long flights, small comforts can make a world of difference. Over the years, I’ve developed a list of must-have items that help me relax and stay comfortable during those extended hours in the air. Remember to pack these items in your carry-on so they’re easily accessible during the flight.

✈️ Neck Pillow: Prevents stiffness and supports your head while you sleep. Inflatable options are great for saving space.—-

✈️ Blanket or Shawl: Airplanes can get cold, so having a lightweight blanket or large shawl or even just a sweater can keep you warm and cozy.

✈️ Earplugs or Noise-Canceling Headphones: Block out the noise of the engines and chatter, allowing you to rest or enjoy entertainment without distractions.—

✈️ Download audio books and movies.

✈️ Sleep Mask: Essential for blocking out light, especially if you’re seated near a window or in a brightly lit cabin.—

✈️ Slippers socks compression stockings so you can take your shoes off and not offend the people next to you.

✈️ Extra water bottle that you can fill up before you are.before you actually get on the plane.Keep hydrated. It’s crucial for avoiding headaches, dry skin and energy hydration related discomfort.—

✈️ Mints /gum helps keep saliva in your mouth for when you’re taking off and landing so you can swallow better.

✈️ Non-scented creams are a good choice to keep your skin hydrated—consider applying them in the bathroom to avoid disturbing others.

✈️ Gravol can help you nap, If you have trouble sleeping, a small dose of baby’s gravol

✈️ It’s important to avoid alcohol, as it can lead to dehydration, even if consumed in moderation.

✈️ Unscented creams. applying them in the bathroom to avoid disturbing others.

✈️ It’s important to avoid alcohol, as it can lead to dehydration, even if consumed in moderation.

3. Stay Hydrated

Dehydration is a common issue on long flights, mainly due to the low humidity in airplane cabins. Staying hydrated is crucial to avoiding headaches, dry skin, and other dehydration-related discomforts.

• Drink Water Regularly: Aim to drink a glass of water every hour. Sipping water consistently is better than drinking a large amount at once.
• Bring a Reusable Water Bottle: Fill it up after passing through security to ensure you have water on hand whenever you need it.Again, A thermal water bottle is found housed for this.———
• Avoid Alcohol and Caffeine: Both alcohol and caffeine can dehydrate you, so try to limit your intake. If you do have a drink, be sure to balance it out with extra water.

When traveling, staying hydrated and managing digestive issues are important for a comfortable journey. Here are some tips and vitamins to consider:

There’s no time like the present for a few blissful, eyes-closed, deep-breath moments to break up the daily grind on a long-haul flight. Add a moisturizing face mist into the mix, and you’ve got an instant pick-me-up that feels refreshing at 30,000 feet! With a variety of versatile formulas available, you can find one that addresses every skincare concern—from soothing inflamed, travel-weary skin to providing an extra layer of sun protection—all without needing to touch your face.  Fantastic face mist sprays you can buy online now; just pop one in your purse for hydrated skin throughout your journey!———

Nasal sprays, like saline sprays, are essential travel companions, especially when you’re flying. They help keep nasal passages moist and can relieve dryness and congestion caused by cabin pressure changes. When traveling with my child, I’d often use saline spray to clear his nose before takeoff. I’d also give him a piece of gum or a sucker to keep his saliva flowing and help equalize ear pressure. This simple combo made our journeys more comfortable and enjoyable!

Electrolytes:.If you’ve experienced vomiting during your travels, it’s crucial to have electrolytes on hand. I learned this first  hard way when I got stuck in Belize for three days, feeling miserable.Fantastic trip otherwise. Electrolyte powders or tablets are essential; they can be easily mixed with water to replenish vital minerals like sodium, potassium, and magnesium, helping you maintain hydration and recover more quickly. Always keep them in your travel bag!

Vitamin C: Some studies suggest that Vitamin C can help reduce the risk of getting sick during travel, which indirectly supports hydration by promoting overall health.

For those with sensitive or dry eyes, having eye drops on hand is a must when traveling. If you wear contacts, make sure to pack refresh drops to keep your eyes comfortable and hydrated during long flights. Just toss a bottle in your purse or backpack, and you’ll be ready to tackle any dryness that comes your way!

Upset Stomach

• Probiotics: Taking a probiotic supplement can help maintain gut health, especially when you’re trying new foods or experiencing changes in diet during travel.
• Ginger: Ginger supplements or ginger tea can be effective for alleviating nausea or upset stomach.And good old GRAVOL
• Peppermint: Peppermint tea or oil can help soothe digestive issues and ease nausea.
• Activated Charcoal: This can be helpful for reducing gas and bloating, though you should check with a healthcare provider before using it, especially if you’re taking other medications.

General Tips

• Stay Hydrated: Drink plenty of water before, during, and after your travels. Carry a reusable water bottle to refill.
• Snack Wisely: Choose snacks that are easy on the stomach, such as crackers, bananas, or yogurt.

Always consult with a healthcare professional before starting any new supplements, especially if you have underlying health conditions or are taking other medications. 

Here are three common symptoms of dehydration, especially when flying:

1. Dry Skin and Lips: Dehydration can lead to a loss of moisture in the skin, making it appear dry and flaky, and can cause chapped or cracked lips.
2. Fatigue and Dizziness: Dehydration can result in feelings of tiredness, weakness, or dizziness, which can be exacerbated by the low humidity and cabin pressure in an airplane.
3. Headaches: A common symptom of dehydration, headaches can occur due to insufficient fluid intake, especially during long flights.

4. Dress Comfortably

What you wear on a long flight can greatly influence your comfort. I personally prefer to wear a  loose dress, as it prevents the discomfort of pants riding up between my legs during the flight. Loose, breathable clothing is ideal, as it allows for better circulation and reduces the risk of swelling

.And hey, if you’re wearing a dress, it might just make those tiny airplane bathrooms a little less of a contortionist act! Who knew travel fashion could double as a bathroom hack?🚻

Here’s what to consider when choosing your flight attire:

• Wear Layers: Airplane temperatures can vary, so wearing layers allows you to adjust as needed. Consider a light sweater or cardigan that you can easily take off or put on.
• Choose Soft, Breathable Fabrics: Natural fibers like cotton are often more comfortable than synthetic materials, which can trap heat and moisture.
• Avoid Tight Clothing: Tight waistbands, socks, or shoes can restrict circulation, leading to discomfort and swelling. Opt for loose-fitting garments that don’t constrict your body.

5. Move Around Regularly

Sitting still for long periods can lead to stiffness, muscle cramps, and in some cases, more serious issues like deep vein thrombosis (DVT). It’s important to keep your body moving during a long flight, even if it’s just minor stretches or short walks down the aisle.

Here’s how you can stay active:

• Stretch in Your Seat: Simple exercises like ankle rolls, shoulder shrugs, and leg lifts can help keep your blood flowing.And just tighten up your muscles in your derriere and relax them again a few times.Pulling your stomach  then release.
• Walk Around: Whenever possible, take a walk up and down the aisle. This not only stretches your legs but also helps prevent blood clots.
• Foot Exercises: If you’re unable to get up, try flexing and pointing your toes or rotating your ankles. This can help improve circulation in your lower legs.

6. Mind Your Sleep

Getting some sleep on a long flight can make the journey feel shorter and help you arrive at your destination feeling more refreshed. However, sleeping on a plane isn’t always easy, especially in economy class.

Here are some tips for catching some Z’s:

• Use Sleep Aids Wisely: I personally use baby’s Gravol to help me nap during long flights. However, it’s important to consult your doctor before taking any sleep aids, as they can affect people differently.
• Create a Sleep-Friendly Environment: Use your sleep mask, earplugs, and neck pillow to create a more comfortable and darkened space for sleeping.
• Stick to a Routine: If you have a pre-sleep routine at home, try to mimic it on the plane. This could include reading a book, listening to calming music, or meditating

Downloading a book, audiobook, or movie ahead of time can transform your long flight experience into a delightful journey. It keeps you entertained, helps pass the time, and allows you to escape into different worlds.

If you’re looking for a great listen, I invite you to check out my book, Slay Your Dragon: A Journey to Self-Discovery and Empowerment. It’s not a diet book; instead, it’s an engaging exploration of personal growth and resilience that makes for the perfect travel companion. You can find it here: 

https://amzn.to/4945yQN  Slay Your Dragon: The Ultimate Guide to Repairing Your Relationship with Food

Offline Access: In-flight Wi-Fi can be unreliable or expensive, and you may not always have access to streaming services. By downloading your content beforehand, you ensure that you have something to listen to, regardless of internet availability.

If you’re looking for a way to enhance your flying experience, I invite you to click my email at ck.caredesk@gmail.com, and I’ll send you a free 18-minute sampler recording of a meditation designed to help you relax during your journey. Just remember, it’s best to listen while you’re not driving or in the middle of something that requires your full attention!

Stress Relief: Listening to a meditation can significantly reduce anxiety or stress that might arise during a long flight. It’s a wonderful way to unwind, especially if you find flying stressful or have trouble sleeping in the air.

If my email response is delayed, please forgive me! I may be traveling and might not have Wi-Fi access, but rest assured, I will get to it as soon as I can, and you will receive your sampler.

Minimal Disruption: Both audiobooks and meditations allow you to enjoy your flight without needing to frequently get up or interact with others, making them convenient and low-impact entertainment options.

Take Care of Your Feet

Your feet can swell during long flights due to sitting in one position for too long, so it’s important to give them some extra care.

• Take Off Your Shoes: Once you’re seated and the flight is underway, consider taking off your shoes to allow your feet to breathe and prevent them from swelling. Bring a pair of comfy slippers to wear while on the plane, but don’t walk around the airport in them, as they don’t provide proper support.
• Wear Compression Socks: These can help reduce swelling by improving circulation in your legs. They’re especially helpful for those who are prone to leg discomfort during flights.
• Elevate Your Feet: If possible, prop your feet up on your carry-on bag or another surface to keep them elevated, which can help reduce swelling.

Long flights don’t have to be a miserable experience. With a little preparation and the right mindset, you can make your journey more enjoyable. Whether it’s choosing the right seat, dressing comfortably, staying hydrated, or taking care of your feet, these small steps can make a big difference in how you feel during and after your flight.

Remember, these tips are based on my personal experiences, and what works for me might not work for everyone. Always consult a healthcare professional if you have specific medical needs or concerns.

Now that you’re equipped with these tips, all that’s left is to book your flight and start your adventure!

Safe travels, and may your journey be as comfortable as possible!

Thank you for joining me on this journey! Keep your heart open and your passport ready—stay tuned for our next adventure! There’s always more. Christeen Kiproff ✈️✨PS… I’d love to hear your travel ideas! If there’s a topic you’re curious about or something you’d like me to explore, send your suggestions my way at  ck.caredesk@gmail.com Your thoughts could inspire my next adventure—let’s explore the world together!