How do I avoid jet lag on a long flight?

Shift your sleep schedule slightly toward your destination in the days before, set your watch to the destination time on boarding, get daylight at the right times on arrival, and stay hydrated. Adjusting meal and sleep timing to the new zone helps you settle faster.

Should I drink water or coffee on a long flight?

Favour water. Cabin air is very dry, so regular water helps you feel better on arrival. Caffeine and alcohol are both dehydrating and can disrupt sleep, so keep them modest, especially if you are trying to rest.

How do I avoid stiffness and swelling on long flights?

Move regularly — walk the aisle every couple of hours, do simple ankle and calf exercises in your seat, and stay hydrated. Many travellers also use compression socks for comfort on very long sectors; ask a doctor if you have specific health concerns.

How to Survive a Long-Haul Flight: 15 Tips

Q: How can I sleep better on a long-haul flight?

Pick a window seat so you can lean and control the light, bring a neck pillow, eye mask and earplugs, dress in loose layers, and try to sync sleep to your destination's night. Avoid heavy alcohol, which fragments sleep and worsens dehydration.

Reviewed by the ScanFlyGo team · Last updated: July 2026. General comfort advice, not medical guidance — consult a doctor for health concerns.

Quick answer

Surviving a long-haul flight comes down to sleep, hydration and movement. Choose a seat that suits how you want to spend the flight, drink water steadily and go easy on alcohol, get up and stretch every couple of hours, and start living on your destination's clock the moment you board. Do those few things well and you will arrive far fresher than the passenger who just endured it.

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Before you fly

1. Choose the right seat

A window lets you lean and control the light for sleeping; an aisle gives you freedom to move without disturbing anyone. Decide which matters more to you and book accordingly.

2. Shift your body clock early

In the two or three days before, nudge your sleep and meals an hour or so toward the destination time so the change is less abrupt.

3. Pack a comfort kit in your carry-on

Neck pillow, eye mask, earplugs or noise-cancelling headphones, a refillable water bottle, lip balm and a spare layer make a bigger difference than anything else you carry.

4. Dress in loose layers

Cabins run cold then warm. Soft, breathable layers let you adjust, and roomy clothing is far kinder over many hours in a seat.

5. Charge everything and download offline

Load films, music, podcasts and a book before you leave so you are not relying on patchy in-flight options.

During the flight

6. Set your watch to the destination on boarding

Thinking in the new time zone helps you decide when to sleep and when to stay awake.

7. Drink water regularly

Cabin air is dry. Sip water throughout rather than waiting for the trolley, and keep alcohol and heavy caffeine modest.

8. Move every couple of hours

Walk the aisle, and do simple ankle circles and calf raises in your seat to keep the blood moving and reduce stiffness.

9. Sleep in sync with your destination's night

If it is night where you are landing, try to sleep; if it is day, stay awake and rest lightly. An eye mask and earplugs make the cabin feel like night on demand.

10. Eat lightly

Big, rich meals sit heavily at altitude. Lighter choices and steady water leave you more comfortable.

11. Keep a small routine

Brushing your teeth, a splash of water on your face and a change into fresh socks partway through resets you surprisingly well.

12. Look after your skin and eyes

Lip balm and, if you wear contacts, switching to glasses counter the dryness.

On arrival

13. Get daylight at the right time

Natural light is the strongest signal for resetting your body clock — seek it in the morning at your destination and be sensible about naps.

14. Stay awake until a local bedtime

Push through to a reasonable local evening rather than crashing on arrival, and you will adjust faster.

15. Hydrate and move on landing

Keep drinking water and take a short walk to shake off the flight before you rest.

Goal	Do this
Sleep	Window seat, eye mask, earplugs, destination-night timing
Comfort	Loose layers, aisle walks, seat stretches
Hydration	Steady water, modest alcohol and caffeine
Jet lag	Destination clock on boarding, daylight on arrival

Frequently asked questions

How can I sleep better on a long-haul flight?

Pick a window seat, bring a neck pillow, eye mask and earplugs, dress in loose layers, and sync sleep to your destination's night. Keep alcohol modest.

How do I avoid jet lag?

Shift your schedule before you fly, set your watch to the destination on boarding, get daylight at the right times, and stay hydrated.

Water or coffee?

Water. The cabin is dry, and both caffeine and alcohol dehydrate and disrupt sleep.

How do I avoid stiffness and swelling?

Move every couple of hours, do ankle and calf exercises, and stay hydrated. Some travellers use compression socks; ask a doctor if you have concerns.

The bottom line

Long-haul comfort is not about luxury — it is about sleep, water and movement, plus a head start on the destination clock. Get those right and the miles pass easily. Search long-haul fares on ScanFlyGo, compare popular routes, and track your flight live on the day you travel.

Some links on ScanFlyGo are affiliate links — we may earn a commission at no extra cost to you. This article is general comfort advice, not medical guidance.