How to survive a long-haul flight in economy like a pro

• Prepare for a long-haul flight by booking direct, evening flights and staying hydrated before you travel.
• During the flight, prioritize rest with items like a neck pillow and noise-canceling headphones, and get up to stretch when possible.
• For children, bring familiar snacks and entertainment, and allow them to walk the aisles when safe.
• Plan for recovery time after you land by not overbooking your first day at your destination.

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It’s a situation I’ve been in many times: double-digit hours on a flight in an economy seat under my belt, with many hours of flying still to go. But just because long-haul flights aren’t always the most comfortable, they don’t have to be torture either. A little preparation, both mental and physical, can help make a 15-hour flight, well, fly by.

Even if you’re not shelling out for a premium seat, there are a few simple things you can do to set yourself up for success on a long flight.

From seat selection to drink choice, here are some of the things I and other frequent flyers do to maximize our comfort on long journeys.

How to prepare before your flight

A successful, or at least non-painful, long-haul flight starts before you ever get on the plane.

The first thing you can do to make a long-haul flight less daunting is to minimize your travel time as much as possible.

"Make sure to fly direct whenever you can. If it’s a long-haul flight, definitely try to take an evening flight," Loren Braunohler, a luxury travel advisor at Ciao Bambino, told me.

Once your itinerary is booked, you should also be ready to start adjusting for travel at least a few days before your trip.

"Make sure you get plenty of sleep before your trip and boost your immune system with things like Airborne or Zicam or things like that. Stay really well hydrated, maybe use some electrolytes. Same thing on the flights, too, and on your trip for that matter," Laura Einsetler, a captain at a major U.S. airline and author of the Captain Laura blog, told me.

She added that it’s a good idea to give yourself some time to adjust to the new time zone once you land, so don't overbook your first day or two if you have a major time difference to contend with.

For my own travels, I also like to check seat maps and airplane layouts on websites like AeroLOPA in advance to help guide my seat selection. I usually check that my row isn’t missing a window and isn’t too close to the lavatory or galley. Especially on overnight flights, it can be annoying to be disturbed by constant toilet flushing or people chatting too close to my seat.

What to do during your flight

Both Braunohler and Einsetler agreed that rest and relaxation are the keys to a comfortable in-flight experience for a long-haul trip.

"When you feel tired, sleep, and ideally have earplugs or noise-cancelling headphones and eye mask and some sort of neck pillow," Einsetler said.

She added that if you’re not sleeping, you shouldn’t be shy about getting up to walk around and stretch your legs a little.

"Sometimes a little change of scenery, you can think of the airplane if it’s a widebody airplane, as a walking track," Einsetler said, referring to a plane with two aisles. "You can go for a few laps so long as the seat belt sign is off and you’re not interfering with the flight attendant service."

She also suggested wearing compression socks and comfortable clothes, and bringing supplies to sleep like earplugs, an eye mask and a good neck pillow.

I’m also not above taking an over-the-counter sleeping medication to help myself get some shuteye on a long flight, but I only pop a pill like that if the flight is at least 10 hours. Otherwise, I arrive groggy and unhappy to my destination.

How to help your kids be ready for a long flight

Braunohler said many of the tips for adults apply to kids of all ages, too.

"A long-haul flight with kids is challenging, particularly with younger kids," she said.  

Advanced planning and setting expectations for kids, especially younger ones, can go a long way to making sure they're comfortable and not too cranky once they're on the plane.

Braunohler said advanced seat selection to make sure your family stays together, bringing toys and familiar snacks, and loading up a tablet with your kids’ favorite shows and movies is a good way to keep things calm.

She also said that getting up and walking around can help young travelers stay less antsy.

"Particularly younger ones, they like to look at what’s going on around them," Braunohler said. "I was always worried about going up and down the aisles with my kids, but I always found people to be very kind about it."

Tips for recovery

Einsetler said that her professional experience showed her the importance of scheduling some rest and recovery time after a long travel day.

"As a pilot, I was adamant that we never have anything planned that same day or the next day that I’m returning because you’re just too fatigued," she said. "You don’t want to do your family and friends a disservice by committing to things you mentally will not be present for."

I agree with Einsetler. I try not to do too much on my first day in a destination after a long flight, prioritizing rest so I can enjoy the rest of my trip and hit the ground running after a good night’s sleep in my accommodations instead.

Braunohler said that long flights can be intimidating at any age – especially for those traveling with kids – but that travelers shouldn’t shy away.

"It’s definitely worth the hassle. Travel is such a special thing to do with your family. It’s such an incredible way to bond and open people’s minds to what’s out there, other cultures and landscapes and foods," she said. "Long-haul flights can be daunting, but it’s worth it in the end, 100%."

(This story was updated to correct a misspelling/typo.)

Zach Wichter is a travel reporter and writes the Cruising Altitude column for USA TODAY. He is based in New York, and you can reach him at [email protected].