Tips for Feeling Better on Long Haul Flights

Caroline Morse Teel is the Managing Editor for SmarterTravel Media. Follow her on Instagram @TravelWithCaroline.

Caroline joined Boston-based SmarterTravel in 2011 after living in Ireland, London, and Manhattan. She's traveled to all seven continents, jumped out of planes, and bungeed off bridges in the pursuit of a good story. She loves exploring off-the-beaten path destinations, anything outdoorsy, and all things adventure.

Her stories have also appeared online at USA Today, Business Insider, Huffington Post, Yahoo, Boston.com, TripAdvisor, Buzzfeed, Jetsetter, Oyster, Airfarewatchdog, and others.

The Handy Item I Always Pack: "Earplugs. A good pair has saved my sleep and sanity many times!"

Ultimate Bucket List Experience: Hiking Mount Kilimanjaro.

Travel Motto: "Don't be boring."

Aisle, Window, or Middle Seat: "Aisle (when the first class private suite isn't available)."

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After hours of being stuck in a cramped seat, you’re exhausted, achy, and desperately in need of a shower. It’s no secret—long-haul flights rarely leave you feeling refreshed. But there are a few simple strategies you can use to feel more energized and a lot less miserable when you finally step off the plane. From choosing the right clothes to picking the best in-flight entertainment, here’s how to make your next long flight a little more bearable—and arrive feeling better than expected.

Stay Hydrated (the Right Way)

On a long flight, the dry cabin air can quickly dehydrate you, even if you don’t feel thirsty, so staying hydrated is crucial. If you want to feel better when you disembark, don’t rely on the cups of water the flight attendants pass out—water alone isn’t always enough to maintain optimal hydration levels.

Ultima Replenisher Daily Electrolyte Drink Mix — Amazon

Instead, stash a few packets of electrolyte drink powder in your carry-on to mix into your water and help you rehydrate more efficiently. These drinks contain key minerals such as sodium, potassium, and magnesium that help your body retain fluids more effectively.

Wear a Posture Corrector

When you’re stuck in an economy seat, it’s human nature to slump down or try to contort yourself into any position that will make you a little bit more comfortable. Unfortunately, if you spend hours sitting down while slouched over, you’ll get off the plane with neck, shoulder, and back pain that might linger throughout your trip. We like wearing Forme’s Core V-Neck Long Sleeve shirt on long flights, a comfortable shirt with a built-in posture corrector.

Forme’s patented posture-correcting technology gently pulls your shoulders back and down, helping to open your diaphragm so you can breathe better and also reduces back, hip, and neck pain.

Try an In-Flight Meditation or Stretch

Portrait image of a woman stretching on an airplane — Farknot Architect | Adobe Stock

On most long-haul flights, you’ll find a “wellness” section alongside the in-flight movies and TV shows. These short programs guide you through relaxing meditations or gentle stretches, offering a great way to improve both your mental and physical well-being during the flight. The exercises are designed to be done in your seat (think shoulder rolls instead of downward dog), so you don’t have to worry about looking strange or disturbing your fellow passengers.

Move Every Few Hours

One of the reasons you feel so cramped and sore after getting off of a long-haul flight is that you haven’t moved from a seated position in hours. Make it a point (yes, even if you’re in an aisle seat) to stand up and walk a short distance every few hours. We don’t recommend doing laps up and down the aisle or stretches in the galley, but even a quick stroll to the bathroom and back can make a big difference. Not only will this help ease muscle stiffness, but it’s also essential for reducing the risk of deep vein thrombosis (DVT), a condition where blood clots can form due to prolonged immobility.

Watch What You Eat and Drink

Passenger eating airline meal with metal cutlery. — Chalabala | Adobe Stock

If you tend to emerge from the plane with a terrible headache or feeling bloated, the culprit might be your in-flight meal. Ultra-processed airplane meals are often packed with salt, which can make dehydration worse and lead to headaches. Too much salt can also contribute to “jet bloat,” which combined with the change in cabin pressure, leaves you feeling uncomfortable and swollen.

Take a Tried and True Sleeping Remedy

31,000 feet in the air is not the time to test a new sleeping pill. However, if there’s a remedy that you’ve taken previously and know works well for you (like melatonin or magnesium), taking it during your flight can help you get some much-needed rest. Getting some shut eye is really the best way to feel better after a long journey.

Wear Compression Socks

Woman wearing Compression Stockings in preparation for flight — dream@do | Adobe Stock

Hate stepping off the plane with swollen legs and feet? Try wearing compression socks on your next flight. Swelling in the legs and feet is common during air travel due to a mix of inactivity, cabin pressure, and dehydration. Compression socks gently apply pressure to improve blood flow, helping reduce swelling and potentially lowering the risk of DVT.

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