A long-haul flight can be an exhausting experience. Sitting in a confined space for hours, dealing with changes in time zones and struggling to get comfortable sleep can leave travellers feeling tired, dehydrated and irritable. For a journey lasting 14 hours or more, even small discomforts can become difficult to manage.

However, a little preparation can make a significant difference. From choosing the right seat to staying hydrated and moving regularly, a few simple habits can help you feel more comfortable throughout the journey.

Here are seven practical ways to make your next long-haul flight easier and reduce travel-related fatigue.

1. Choose Your Seat According to Your Needs

Your seat can influence how comfortable you feel during a long journey.

An aisle seat is a good option for travellers who want to stand up, stretch their legs or visit the washroom without disturbing others. A window seat may be more suitable for those who prefer to lean against the wall while sleeping.

If you are sensitive to noise, consider carrying earplugs or noise-cancelling headphones. A travel pillow and an eye mask can also make it easier to rest in a busy cabin.

Whenever possible, check the airline's seating layout before booking to find a seat that suits your preferences.

2. Adjust Your Sleep Schedule Before Departure

Crossing several time zones can disrupt your body's internal clock, leading to jet lag, daytime sleepiness and difficulty sleeping at night.

To prepare, gradually adjust your bedtime and waking time towards the destination's schedule in the days before departure, if practical. Once aboard, set your watch to the destination's local time and plan your sleep around that schedule.

Try to rest when it is nighttime at your destination and get exposure to natural daylight after arrival at appropriate times. These habits can help your body adjust more quickly.

Remember that cabin sleep may be interrupted, so avoid expecting to get the same quality of rest as you would at home.

3. Drink Water Regularly Throughout the Flight

Aircraft cabins generally have low humidity, which can contribute to dryness in the mouth, eyes and skin. Travellers may also forget to drink water while watching films, sleeping or reading.

Keep a reusable water bottle handy and drink regularly according to your thirst and individual needs. You can ask the cabin crew to refill your bottle where permitted.

Limit excessive alcohol consumption because alcohol can disrupt sleep and contribute to dehydration. If caffeine makes you restless, avoid drinking coffee or energy drinks close to your planned sleep period.

Travellers who have been advised to restrict fluids for a medical condition should follow their healthcare professional's guidance.

4. Keep Your Body Moving During the Journey

Sitting in the same position for many hours can cause stiffness, muscle discomfort and swelling in the feet and ankles. Prolonged immobility can also increase the risk of blood clots in the legs, particularly in people with additional risk factors.

To stay comfortable:

• Move your ankles up and down while seated.

• Rotate your feet gently and stretch your legs when space permits.

• Change your sitting position periodically.

• Walk along the cabin aisle when it is safe and the seat-belt sign is off.

• Follow the crew's instructions during turbulence.

Try to move regularly rather than waiting until you feel stiff. There is no single movement schedule that suits everyone, but getting up approximately every one to two hours when safe and practical can be a useful habit.

If you have a history of blood clots or other risk factors, consult your doctor before travelling. Compression stockings may be appropriate for some travellers, but they should be selected with professional guidance when medically indicated.

5. Wear Comfortable Clothes and Eat Sensibly

Tight clothing and uncomfortable footwear can make a long flight feel even more restrictive. Choose loose, breathable layers that can be adjusted when the cabin temperature changes.

Comfortable shoes are especially useful because feet may swell during prolonged sitting. Avoid footwear that becomes difficult to wear after several hours.

Food choices also matter. Very large or heavy meals may leave you feeling uncomfortable, particularly when you are sitting for extended periods. Choose balanced meals in moderate portions and carry suitable snacks if you have dietary restrictions or anticipate long gaps between meals.

If you have diabetes or another condition requiring regular meals or medication, plan your food intake around your medical needs rather than skipping meals simply because you are travelling.

6. Pack Your Essential Items in Cabin Baggage

Having important items within easy reach can prevent unnecessary stress during a long flight.

Consider keeping these essentials in your cabin bag:

• Prescription medicines and necessary medical supplies.

• Passport, boarding pass and other travel documents.

• Phone charger and a suitable power bank, subject to airline rules.

• Toothbrush, tissues and basic toiletries permitted through security.

• An eye mask, earplugs and a travel pillow.

• A light change of clothing and essential valuables.

Keep medicines in their original packaging where practical and carry enough for unexpected travel delays. Always check airline restrictions for liquids, batteries and other cabin items.

7. Plan Entertainment to Avoid Travel Boredom

Fourteen hours in a confined space can feel much longer when you have nothing to do. Preparing entertainment in advance can help make the time pass more comfortably.

Download films, television episodes, podcasts, music and e-books before leaving home. This ensures you have options even if the aircraft's entertainment system or Wi-Fi is unavailable.

You can also alternate screen time with reading, listening to music, simple seated stretches and periods of rest. Taking occasional breaks from screens may help reduce eye strain and make it easier to sleep when needed.

Who Should Take Extra Precautions Before a Long Flight?

Although many people can travel comfortably with basic preparation, certain medical conditions require additional planning.

People with a history of blood clots, recent surgery, active cancer, pregnancy or significant mobility limitations should discuss their travel plans with a healthcare professional. A doctor can assess individual risk and recommend appropriate precautions.

Seek urgent medical assistance if you develop sudden shortness of breath, chest pain or other symptoms suggestive of a blood clot during or after travel.

The Bottom Line

A 14-hour flight does not have to leave you completely exhausted. Choosing a suitable seat, preparing your sleep schedule, drinking water regularly, moving your legs, wearing comfortable clothes and packing essential items can improve your travel experience.

The key is to prepare before departure and listen to your body's needs throughout the journey. With a few practical adjustments, you can make a long flight more comfortable and arrive better prepared to enjoy your destination.