Essential Long-Haul Flight Tips for a Longevity-Focused Lifestyle
Long journeys are rewarding when you prioritise self-care and plan ahead. Discover the most important long-haul flight tips for comfort and well-being.
Long-haul flight tips improve travel for everyone, from children to business travellers. These nuggets of advice are also helpful for more sustainable forms of travel, such as train journeys. Learn how to feel well physically and mentally on a long journey, including important exercises and a list of what to take on a long-haul flight.
Common travel posture issues and other discomforts
Long-haul travel can cause physical discomfort, especially travel posture issues from sitting in one position for too long. Symptoms include stiffness and aches, such as pain from lower back compression due to the pressure that seats put on lumbar discs. Tech neck, a term for pain and stiffness caused by bowing the head to look at devices, is often worse on planes due to peering at screens or books. Other physical symptoms associated with long-haul journeys include jet lag, dehydration and sinus irritation from cabin pressure changes. In rare cases, sitting still for too long reduces blood flow to the point where deep vein thrombosis (DVT) becomes a risk.
While most journeys are exciting and inspirational, long-haul journeys can sometimes be emotionally challenging. Travel anxiety is a common problem, ranging from short-term nervousness about a new experience to significant stress that can affect the entire trip. Even if you're looking forward to your trip, long-haul flights can be daunting because of the potential boredom and lack of freedom to move around. Fortunately, there are plenty of long-haul flight tips that make journeys easier.
Long-haul flight tips: know before you go
Preparation for a long-haul trip starts well before you actually set off. Get as much sleep as possible while you can still enjoy a real bed, and talk to children about what to expect if you're going on a family holiday. You could even try time-zone adjustment by shifting your sleep time an hour or two closer to the time zone you'll be heading to. As your flight approaches, check in online as soon as you can to select your seat. Aisle seats let you move around more easily and stretch your legs, and seats over the wing reduce sleep disruption from turbulence.
Top tip: If you're flying long haul with a baby, request a bassinet, dress your little one in layers and bring familiar comfort items such as toys.
Wondering what to wear on a long-haul flight? Your outfit should be light and comfortable – looking good can wait until you reach your destination. Be sure to pack extra layers in case the cabin or train carriage gets chilly.
Long-haul flight checklist
- Essentials like travel documents, chargers and medication
- Nutritious snacks like nuts, seeds and dried fruit
- A blue-light filter for your devices to aid better sleep
- Compression socks/stockings for swelling and DVT prevention
- Electrolyte tablets and a reusable water bottle to avoid dehydration
- An eye mask and noise-cancelling headphones to help you sleep
- Hand sanitiser to use in the airport and on the plane
- Moisturiser (unstable cabin humidity may cause dry skin)
- A neck pillow for comfort and to avoid stiffness
- Offline downloads, books and games for entertainment
Consider staying at a hotel near the airport or train station before a long trip, to reduce the journey time, alleviate stress and aid restful sleep. Novotel Paris Charles-de-Gaulle Airport, right inside Terminal 3, is ideal if you're flying out of Paris. This family-friendly hotel has a restaurant, early breakfast and on-site parking. It's perfect for business travellers too.
Useful tips for flying: when you're airborne
On the day of your flight, avoid stimulants such as alcohol and coffee, or reduce your intake. While moderate amounts may help you relax, setting alcohol limits and caffeine cut-off times will help you to sleep and stay hydrated. Drinking small sips of water regularly is also important.
Top tip: Note mealtimes as they may impact your schedule. Your first meal on board will likely be served around one hour after take off, and it may be two hours before you can settle down to sleep.
Stretch breaks are among the most important long-haul flight tips, as they aid relaxation and circulation. Try simple shoulder rolls and knee lifts, as well as a few other exercises you can do in your seat:
- Neck exercises: Tilt your head slowly toward each shoulder and hold for around 15 seconds, then move to the other shoulder for another 15 seconds. Finally, move your chin down toward your chest and hold for the same amount of time.
- Ankle circles: Gently rotate each foot for about 20 seconds to reduce foot swelling and improve circulation. Repeat a few times.
- Foot pumps: Keep your heels on the floor and lift your toes around 20 times. Then do the opposite (toes stationary, heels up).
To maintain good posture on a long-haul flight, sit back fully in your seat and keep your lower back supported with a lumbar pillow or rolled-up blanket near the base of your spine. Keep your feet flat on the floor and avoid crossing your legs. If you can, have your screen at eye level.
If boredom or fear of flying are a concern, playing games or being productive may work for you. Your flight could be a good opportunity to do things you've been putting off, such as organising photos on your phone.
Finally, remember that you don't always have to be confined to your seat. Whenever the seatbelt sign is off, take a stroll up and down the aisle and go get snacks and drinks from the galley rather than pushing the call button. This gives you another opportunity to stretch your legs.
Long-haul flight tips: at your destination
Long-haul flight tips continue to be useful after you arrive at your destination, especially if you're tired and jet-lagged. Get active by walking for 10 or 15 minutes in the airport, avoiding travellators if possible. Once you reach your hotel, a day of active recovery should help to shake off jet lag and get you back into your sleep routine. Walking in the sun will help to reset your body clock.
If you can book a hotel that offers yoga and wellness facilities, recovery becomes even more rejuvenating. In Paris, stay at Novotel Paris Centre Tour Eiffel to enjoy yoga classes, as well as a fitness centre with a sauna and views of the Seine. The indoor pool has a retractable roof to help you absorb sunlight on warmer days, and swimming is an ideal form of active recovery at any time because it is gentle on the body. The hotel restaurants serve healthy Japanese cuisine, along with plant-based options on the menu at Greem, with its garden-style setting.
All of these long-haul flight tips lead to better sleep when you retire to your inviting room. In the long term, exercise, nutritious dining and good sleep form essential pillars in a longevity-focused lifestyle. Now that you have long-haul flight tips to make your journey, you can start looking forward to a relaxing holiday or successful business trip!
Long-haul travel can lead to physical issues like dehydration, stress, and aches and pains. Major journeys can also be emotionally challenging for both leisure and business travellers. Long-haul flight tips provide effective ways to tackle these issues – these tips are useful for train journeys too. Self-care steps during long journeys form part of a longevity-focused lifestyle.
FAQs about long-haul flight tips
What is classed as a long-haul flight?
Long-haul flights are generally over six hours. Many train journeys also take at least six hours when connections and waiting times are factored in.
Can you take long-haul flights when pregnant?
It is generally safe to fly long-haul while pregnant, but always check with your healthcare provider. Confirm before booking that your airline accepts passengers in the later stages of pregnancy.
What is the best travel pillow for long-haul flights?
The best travel pillows include memory foam neck pillows that mould to your exact neck shape, and wraparound pillows for extra support. Consider inflatable pillows if you're packing light.
