The keys to surviving a long-haul flight are a good seat, a small kit of comfort essentials, plenty of water, and timing your sleep and caffeine to your destination’s clock.
Before you fly
- Choose your seat early. Window seats are best for sleeping. Aisle seats make it easier to stretch your legs.
- Shift your schedule. In the few days before you go, move bedtime an hour toward your destination’s time zone.
- Download entertainment. Don’t rely on seat-back screens or in-flight Wi-Fi.
Carry-on essentials
- Neck pillow, eye mask and earplugs or noise-cancelling headphones
- Refillable water bottle (fill it after security)
- Layers, a scarf and warm socks
- Lip balm, moisturizer and a travel toothbrush
- Phone charger and a battery pack
- Any medication in its original packaging
On the plane
- Drink water regularly. Cabin air is very dry.
- Move every hour or two. Walk the aisle and do ankle circles to keep circulation going.
- Go easy on alcohol. It worsens dehydration and disrupts sleep.
- Set your watch to destination time as soon as you board.
Use caffeine strategically
Caffeine can help or hurt jet lag depending on timing. Have coffee in the morning at your destination to help you stay alert, and avoid it in the six or so hours before you plan to sleep. On the plane, skip coffee if you’re about to try to sleep.
After you land
- Get daylight as soon as possible. Light is the strongest signal for resetting your body clock.
- Stay up until a normal local bedtime if you can, with a short nap of 20–30 minutes at most.
- Eat meals at local times.
Back home and missing café coffee? Our beginner espresso machine guide can help.
FAQ
What is the best seat on a long-haul flight?
A window seat is best for sleeping. An aisle seat is better if you want to move around freely.
Should I drink coffee on a long flight?
Only when you want to be awake at your destination’s time. Avoid it before you plan to sleep.
How do I beat jet lag fast?
Get morning daylight, eat at local times and stay up until a normal local bedtime.
