✈️ Plan Ahead (The Day Before Matters)
Feeling better after a long-haul flight doesn’t actually start when you land—it starts before you even leave the house.
I’ve learned that when I spend the night before a trip running errands, doing laundry, packing at the last minute, and staying up too late, I show up to the airport already stressed and tired. Which sometimes is inevitable if you have a busy schedule like me, BUT if you can, definitely try to avoid it.
I try to have everything packed ahead of time, get a good night’s sleep, and give myself enough time to get to the airport without rushing (not too much time though—the gate’s not going anywhere). If I’m going to an airport I’ve never been to before, I’ll even look at the airport map in whatever airline app I’m flying on before I leave so I already have a general idea of where I’m going.
Airports are stressful because we make them stressful. A little planning the day before can make a huge difference.
💧 Stay Hydrated
This one is pretty obvious but it’s easier said than done!
Once you’ve prepared the day before, the next step is taking care of yourself during the flight.
For me, that starts with staying hydrated. Airplanes are incredibly dry, and two sad little cups of water on a nine-hour flight just aren’t going to cut it. I always bring a refillable water bottle and usually pack hydration sticks in my carry-on. It’s one of the easiest things you can do to help yourself feel better when you land.
And while I’m not here to tell anyone how to enjoy their vacation, if your goal is to avoid feeling completely wiped out when you land, I’d be mindful about drinking too much alcohol during the flight. If you’re planning to have a drink or two, keeping it moderate and earlier in the flight may make it easier to rest and still arrive feeling relatively refreshed.
😴 Sleep If You Can (But Don’t Rely on It)
I’m not a great airplane sleeper—which is probably a good thing since I’m usually the one flying it, lol. Even as a passenger on an international flight, I have a hard time sleeping unless I’m horizontal.
Since I’ve accepted that about myself, I usually download a show that will actually hold my attention. Lately, I’ve been finding limited series or slightly creepy shows that keep me invested and wanting to watch the next episode.
That said, if you’re someone who can sleep on a plane, absolutely do it. Getting a few hours of sleep can make a huge difference when you arrive.
🍴 Pack Snacks You Actually Like
I always pack snacks for the flight, even though there’s usually a meal service.
Sometimes the food is just too heavy, or I’m not really in the mood for it, so I like having options I actually enjoy. I usually bring protein bars, dried fruit, and beef jerky. Sometimes I’ll even grab something at the airport that I know I’ll want later and save for when we get to our cruising altitude.
I’ve also learned I don’t always have to eat everything that’s offered on the plane. Just because it’s “free” doesn’t mean it’s for me lol. Plane meals can feel a lot heavier than normal because of altitude and pressure changes, and eating a full meal in the middle of the night just doesn’t always sit right for me.
So if I’m not feeling the first meal, I’ll skip it, stay hydrated, and just wait for the second service instead, which is usually a lighter breakfast. I’ll have that with a coffee and it feels a lot easier on my stomach.
It’s a small thing, but having food I actually like on hand makes the whole flight feel a lot more manageable.
🌙 Don’t Let the Arrival Day Beat You
This is probably the hardest part for me, but it’s also the thing that helps the most.
When I get to my destination after an overnight flight, all I want to do is nap. The problem is that if I do, my body gets completely confused for the next few days.
So if you’re like me—do not nap.
Keep moving. Go for a walk, get some fresh air, grab a coffee, wander around, do whatever you need to do to stay awake until a reasonable bedtime. I also try not to cram too much into my first day. Arrival day is for getting settled, not setting a personal record for sightseeing (though I have done this before- it will catch up to you!)
My ideal first day is pretty simple: check in, walk around a little, have an early dinner, and get to bed early.
Then on day two, go hard.
I’d much rather take it easy on the first day and wake up feeling adjusted than spend my entire trip fighting jet lag because I took a three-hour “power nap” that turned into a full night’s sleep at 2 p.m.
✨ Recap (The Real Takeaway)
If I had to sum it all up, it really comes down to a few simple things that make a huge difference.
Plan ahead so you’re not starting your trip already stressed and exhausted. Pack the day before and get a good night’s sleep.
Bring hydration sticks and a refillable water bottle, and stay hydrated throughout the flight. Don’t rely on those small servings of water—they’re not going to be enough on a long flight.
Be mindful with alcohol and heavy meals on the plane. Everyone travels differently, but I’ve found that keeping things lighter makes it easier on your body and helps you feel better when you land.
Have something ready to keep you entertained for the duration of the flight, whether that’s a book, show, movie, or something downloaded that you actually want to watch.
And finally—if you’re like me—don’t nap when you get there. Keep moving, stay awake, have an early dinner, and get to bed early so you can reset. Day two is where you really go enjoy the trip.
As someone who travels for both work and my personal life, I’ve figured out a lot of tricks that make things easier. But I’m always looking for ways to improve my travel experience because even when you do everything “right,” it can still be brutal. What are your best travel hacks?