Last updated: April 2026 · Airline services, in-flight entertainment, and entry requirements change – this guide covers the principles that work regardless of which airline you book with.
A long-haul flight – any journey over 6 hours – is a real challenge for your body. Dry air, lack of movement, time zone changes, and uncomfortable seats make the flight exhausting. With proper preparation, you can arrive at your destination refreshed, relaxed, and healthy. This guide shows you the most important tips for the four phases of your journey.
The 4 Phases of a Long-Haul Flight
Prepare at home
- Pack hand luggage with essentials (eye mask, headphones, charging cables)
- Keep important documents handy (passport, ESTA/eTA, boarding pass)
- Get adequate sleep the night before departure – don't start a night flight tired
- Download offline entertainment (Netflix, Spotify, eBooks)
At the airport
- Arrive 2–3 hours before departure at check-in – details in the departure time guide
- Drink plenty of water before boarding (less whilst in the air)
- Use the toilet one last time
- Wear comfortable shoes – swollen feet are normal
In the aircraft
- Set your watch to destination time zone immediately (mentally)
- Move every 1–2 hours – short walks to prevent thrombosis
- Drink plenty of water (approx. 200ml per flight hour), no alcohol
- Sleep synchronised to destination country – sleep early on eastbound flights
At your destination
- Get straight into the daily rhythm – don't give in to jet lag sleep
- Get sunlight on the first day (regulates melatonin)
- Stay awake until 10pm (even if your body signals 3am)
- Choose light meals – digestion needs time
The 9 Most Important Tips Against Flight Stress
Drink, drink, drink
Aircraft air has only 10–20% humidity. Drink at least 200ml of water per hour. Coffee and alcohol dehydrate – avoid them.
Eye mask + earplugs
Cabin lighting and engine noise prevent deep sleep. A good eye mask and foam earplugs are essential for hand luggage.
