Why long flights wear you out
Long flights are tiring for more reasons than the hours alone. You sit in a cramped seat in the same position, the cabin air is far drier than on the ground, and the cabin pressure is kept lower than at sea level. Add engine noise, shifting lights and jet lag, and it is easy to land swollen and foggy. The good news is that most of these factors can be managed a little at a time. A few choices before boarding and small habits on board add up, so the same ten hours can leave you far less drained.
Choosing a seat
Pick your seat based on what you plan to do in the air. If you use the restroom often or like to get up and walk, an aisle seat is easier; if you want to lean against something and sleep, a window seat is better. Exit rows with extra legroom come with conditions, such as being able to assist the crew in an emergency, and whether they cost extra depends on the airline, so check the booking screen. Looking at the seat map in advance helps you avoid window seats without a window or seats that barely recline.
- Aisle: easy to move without waking your neighbor
- Window: good for leaning and sleeping, fewer interruptions
- Near the wing: many people feel less of the bumps
- Next to restrooms or galleys: frequent foot traffic, light and noise
Sleeping on board
To sleep well on a plane, you need to manage light, sound and posture. An eye mask and earplugs, or noise-reducing earphones, are small items with a big payoff. A neck pillow keeps your head from dropping sideways, and a light layer can stand in for a blanket when the cabin is colder than expected. Timing your sleep to the destination's clock helps with jet lag. Relying on sleeping pills or alcohol to knock yourself out keeps you still for hours, which is bad for your legs, so talk to a doctor beforehand if you think you need medication.
- Block light and sound with a mask and earplugs
- Bring a neck pillow and a light layer
- Fasten your seatbelt visibly over the blanket
- Sleep according to the destination's time
Dealing with dry air
The cabin takes in cold, dry air from outside, so humidity is very low. That is why your throat gets scratchy, your eyes feel gritty and your skin tightens. The basic fix is to drink water often in small amounts rather than a lot at once. Alcohol and caffeinated drinks have a diuretic effect, so it helps to cut back. If you wear contact lenses, consider switching to glasses on long flights or bring eye drops, and keep moisturizer and lip balm within reach. Liquids in carry-on bags are restricted, so pack them in small containers that meet the rules.
Blocked ears and pressure changes
Ears feel blocked or painful during takeoff and landing because the inner ear cannot keep up with how fast the cabin pressure changes. Descent is often the worse part. Swallowing, yawning, sucking on a candy or sipping water helps equalize the pressure inside and outside your ears. You can also pinch your nose, close your mouth and gently push air, but doing it hard can strain your ears. If a cold or allergies have your nose badly blocked, the pain can get worse, so check with a doctor or pharmacist before flying. Gas in your stomach also expands at lower pressure, so go easy on fizzy drinks.
Watch out for leg clots
Sitting for hours with your legs bent and still raises the risk of a clot forming in the deep veins of the legs. It is uncommon in healthy people, but care matters more the longer the flight and the more risk factors you have, such as a past clot, recent surgery or pregnancy. If you have risk factors, discuss preventive steps like compression stockings with a doctor before you travel.
- Get up and walk the aisle every hour or two
- Rotate your ankles and raise and lower your toes while seated
- Avoid sitting cross-legged for long periods
- Do not block your legroom with bags under the seat
Before and after landing
An hour or two before landing, wash your face or brush your teeth to wake up, and drink another glass of water. After arrival, a light walk in daylight does more to shift your body to local time than lying down right away. If within a few days of the flight one leg becomes swollen, painful or red, or you suddenly feel short of breath or have chest pain, these can be signs of a clot, so get medical care right away. This is general guidance; if you have a medical condition or take medication, talking to a doctor before you fly is the safest course.
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