A long flight is part of the adventure, but it can also leave you tired, stiff and out of sync with your destination. You cannot make a long journey effortless, but a few simple habits can make a real difference to how you feel when you land.

This guide covers comfort on board and practical ways to ease jet lag. It is general advice. If you have a health condition or take regular medication, speak to a doctor or pharmacist before a long flight.

Before you fly

Choose your seat thoughtfully

If you can select a seat, think about what matters most to you. A window seat gives you something to lean on and control over the window shade. An aisle seat makes it easier to get up and stretch without disturbing others. Seats near the toilets or galley can be busier and noisier.

Get some rest beforehand

It is tempting to stay up late packing, but starting a long journey already exhausted makes everything harder. Try to finish packing a day early so you can rest the night before.

Pack a small comfort kit

Keep a few items within easy reach in a small bag at your seat:

  • A refillable water bottle, empty for security and filled afterwards.
  • A light layer, such as a scarf or cardigan, because cabin temperatures vary.
  • An eye mask and earplugs or headphones.
  • Lip balm and moisturiser, as cabin air can feel dry.
  • A toothbrush and small toothpaste to freshen up.
  • Any medication you need during the flight, in its original packaging.
  • Snacks you enjoy.
  • Something to read, watch or listen to that does not rely on wifi.

During the flight

Drink water regularly

Cabin air is dry, and it is easy to drink less than usual on a plane. Sip water regularly throughout the flight. Many people find that going easy on alcohol and caffeine helps them feel better when they land.

Move when you can

Sitting still for many hours can leave you stiff. When the seatbelt sign is off and it is safe, stand up, walk the aisle and stretch. In your seat, you can flex your ankles, roll your shoulders and gently stretch your neck. Wear loose, comfortable clothing and shoes that are easy to loosen.

Some travellers wear compression socks on long flights. If you are unsure whether they are right for you, ask a pharmacist or doctor.

Think about your destination's time

Set your watch or phone to your destination's time zone when you board. Then try to behave as if you are already there. If it is night at your destination, try to sleep. If it is daytime, try to stay awake, at least for part of the time.

This is not always easy, and it does not have to be perfect. Even small shifts can help your body start adjusting.

What jet lag is

Jet lag happens when your body clock is out of step with the local time at your destination. Your body has its own daily rhythm that influences when you feel sleepy, alert and hungry. When you cross several time zones quickly, that rhythm needs time to catch up.

Common effects include trouble sleeping at night, feeling sleepy during the day, difficulty concentrating and changes in appetite. How strongly people feel it varies from person to person and trip to trip.

Easing jet lag on arrival

Get outside in daylight

Daylight is one of the strongest signals for your body clock. Spending time outdoors during the day at your destination, especially in the morning, can help you adjust. A walk around your neighbourhood on arrival day is a gentle way to do this.

Eat at local times

Try to eat meals at the usual local times, even if you are not very hungry. Regular mealtimes help your body settle into the new rhythm.

Keep naps short

If you arrive in the morning and feel exhausted, a short nap can help you get through the day. Try to keep it brief and avoid sleeping late into the afternoon, which can make it harder to sleep at night.

Plan a light first day

Avoid scheduling anything demanding on your first day. A relaxed walk, a good meal and an early night are often all you need. Save important plans for when you feel more settled.

Create a good sleep setting

At night, keep your room dark and cool if you can. An eye mask and earplugs from your comfort kit can help in an unfamiliar room. Try to go to bed at a reasonable local time.

Coming home

Jet lag can affect you on the way home too. If possible, leave a day free after you return before going back to work or school. Use the same approach: daylight, regular meals and a sensible bedtime.

Small habits, better arrivals

There is no perfect cure for a long flight or jet lag, but preparation helps. Pack a comfort kit, drink water, move when you can and start living on destination time as early as possible. Then give yourself a gentle first day. You will be ready to enjoy your trip sooner.