A Flight Attendant's Hidden Secrets To Braving Long-Haul Flights

Published Nov 8, 2026, 12:00 AM EST Writer - Patricia joins Simple Flying with over 20 years of experience in aviation. She has served as cabin crew on flights from economy-class through to first-class and on private jets as well as being head of cabin crew and cabin safety focal point. Patricia has a master's level postgraduate diploma in Human Factors in Aviation and has written about aviation since 2010. Based in Dubai/Cyprus. Long-haul flights are never easy; for most travelers, economy class is the only option and somewhat of a challenge to be seated in such a small space for so long. However, flight attendants often have the best tips for surviving long-haul flights, as they may work on as many as four long-haul flights in a week. They know what to pack for comfort, how to stay healthy, and how to adjust to local time when downroute. These flights can leave you feeling exhausted; the dry air and low humidity are like being in the middle of the desert, and space is at a minimum. This guide shares secret tips and tricks seasoned flight attendants swear by to make long-haul travel a bit easier. Staying Hydrated Is Key Credit: Austrian Airlines Anne-Marie Miller, a flight attendant at Air New Zealand, told Travel and Leisure that dry cabin air can cause fatigue, dry skin, and headaches. She recommends drinking eight glasses of water before boarding and sipping throughout the flight, which she says leaves you feeling much fresher when you land. Another flight attendant, Larry Holcombe from American Airlines, notes that some passengers bring a refillable water bottle and ask the crew to fill it during drinks service or any other time. During most cabin service, water will be available on the cart, although it's often best to bring your own bottle. At the airport, bottled water can be very expensive, so a refillable water bottle is a good idea, especially if there is a drinking fountain available to refill it before boarding. On long-haul flights, often flight attendants will walk through the cabin every 30 minutes with a tray of water and juice for passengers, or you can ask in the galley. The Aerospace Medical Association (AsMA) recommends drinking 0.25 liters (8 ounces) of water per hour of flying to counter cabin dehydration. Airplane air typically sits at 10% to 20% humidity (drier than a desert), causing you to lose fluids rapidly just by breathing and sitting. The human body loses roughly 8 ounces (236–250 ml) of water per hour at cruising altitude, so on a 10-hour flight, that would add up to 1.6 to 2 liters of water. Additional Flight Attendant Tips Credit: American Airlines Flight attendants gave Travel and Leisure their advice for surviving a long-haul flight. Larry Holcombe recommends wearing compression socks and keeping moving. Standing up, stretching, and walking a little also helps, but avoid this during service and do not exercise in the galley area. Also, consider that when choosing your seat, if you want to leave your seat frequently, choose an aisle seat. Crew members often mention compression socks for circulation, not habit. He also says passengers can ask for basic first-aid items like Band-Aids or over-the-counter pain relievers. Flight attendants will often warm up infants' bottles, although some US airlines do not allow this due to strict liability, safety, and hygiene policies. Passengers may also ask for hot water so that they can make their own tea or soup. Most long-haul aircraft have small pillows and blankets loaded for passenger comfort. Ann-Marie Miller suggests buying items like snacks and drinks through the in-flight entertainment system, which the flight attendants will then deliver to your seat. Corendon Airlines, Finnair, and Air New Zealand offer this kind of service. She also says that on long-haul flights, some items are available on request to economy passengers, like dental kits and sleep masks. Pack Your Own Sleep Kit Credit: British Airways Comfort is very personal, and what suits one person might not work for another, so it is always a good idea to pack your own sleep kit. This may include a travel pillow, a scarf, a sleep mask, and some earplugs at a minimum. Some people will prefer changing into a more comfortable outfit and slippers and wearing noise-canceling headphones. Ann-Marie Miller swears by a good neck pillow, saying finding one that properly supports your head is a game-changer for getting real rest onboard. She's also never without earplugs or Bluetooth headphones to block out cabin noise, and she uses her airline's inflight meditation playlists to relax. Many airlines offer this option now, or you can listen to relaxing music or a podcast instead. When sleeping on an aircraft, it's important to buckle your seatbelt over the top of your blanket or other covering. This is because when the seatbelt sign comes on, for example during turbulence, the flight attendants have to check that all passengers have their seatbelts on; that way, we don't have to disturb you or wake you up to check. Eating Lightly Credit: Sorbis | Shutterstock Flight attendants try to eat lightly both on and off the aircraft to help their bodies handle jet lag and bloating. Even though crew meals are provided (usually two on a long-haul flight), they can be heavy and salty, especially in economy. Often, flight attendants check after service ends for spare business class meals, which are usually higher quality and offer healthier options with fresh fruit and salad. AirGuide says that flight attendants pack their own snacks, such as nuts, dried fruit, crackers, and protein or cereal bars. Some make the effort of bringing homemade meals onboard in personal chiller bags. Bon Appétit says flight attendants often bring yogurt, hummus, and peanut butter to pair with items from the airline's snack basket, such as fruit and crackers or vegetable crisps. Some take instant oatmeal or soup for a quick, filling snack that can be made with just hot water. Before and after a flight, light nourishing food is easier to digest and helps the body cope with jet lag. They often choose balanced options that help to reset the body. Hydrating choices like salad, fruit, and soups are popular. Grilled fish, chicken, or tofu with rice or sweet potatoes is light enough but filling. Downroute, flight attendants drink lots of water or sometimes herbal teas and prefer meals like salad, soup, or sushi. Dressing In Layers Credit: BigPixel Photo | Shutterstock Flight attendants often recommend dressing in layers, loose clothing, and breathable fabrics. On the aircraft, crew members recommend light layers, comfortable socks, slip-on shoes, and something soft to use as a pillow and blanket, like an alpaca scarf, according to a flight attendant who spoke to Kayak. It often gets cold on long-haul night flights, so an extra layer such as a sweater or hoodie can be really helpful. Cabin crew advise passengers to pack less and carry a small capsule wardrobe that is suitable for any occasion. Clothing should be easily interchangeable, multipurpose, or convertible for convenience. Some flight attendants like to roll their clothing to save space and avoid creasing, while others prefer packing cubes, according to an article at The Travel. Because they travel so much, most crew keep the same items in their case and wash and repack them, as it's easier than packing and repacking. Essential items for a long-haul flight include any medication you may need to take during the flight, as well as items to combat dehydration like face mist, lip balm, nasal spray or inhaler, and eye drops. A personal amenity kit is ideal for freshening up near the end of the flight with a comb or brush, dental kit, fragrance, and moisturizer. Hand sanitizer and wipes are useful along with a change of clothes. Managing Jet Lag Credit: Ernesto Juan Castellanos | Shutterstock On long-haul flights, switching your watch to the destination's time and trying to sleep on that schedule can reduce jet lag. After landing, many veteran flight attendants nap but set an alarm to wake up within two hours, making it easier to stay awake until evening. The optimal time is 45 to 90 minutes for a nap, according to Travelbinger. It is best to try to stay awake until bedtime at the destination, but after a long flight it's not always easy. Once at the destination, it is important to stay hydrated and avoid alcohol and coffee, and eat light meals. A walk in the sun can also help to reset the body clock. Some flight attendants recommend exercise, and Lufthansa recommends the Timeshifter jet lag app, which personalizes a plan for long-haul flights. Even before a long-haul flight, you can take preventive measures against jet lag. You can start adjusting your sleep and meal times to your destination's time zone two to three days before your trip. This will help your biorhythm cope with the change.