Seat Selection
Window for sleeping (lean against the wall, control the shade). Aisle for legroom and bathroom access. Never middle. Exit rows and bulkhead seats have extra legroom but often can't recline. Use SeatGuru.com to check your specific aircraft — not all "good" seats are equal. Book early for the best picks.
What to Pack in Your Carry-On
Noise-cancelling headphones (game-changer). Eye mask and earplugs. Neck pillow (the memory foam U-shaped kind). Compression socks (prevents swelling and DVT on 10+ hour flights). Refillable water bottle (fill after security). Moisturiser and lip balm (cabin air is desert-dry). Phone charger — most long-haul seats have USB ports. One change of clothes in your carry-on in case checked luggage is delayed.
Sleep Strategy
Match your sleep to your destination timezone from the moment you board. Red-eye eastbound: sleep as much as possible. Daytime westbound: stay awake. Melatonin (1-3mg) 30 minutes before your target sleep time helps reset your clock. Avoid alcohol — it dehydrates you and ruins sleep quality. Avoid caffeine 6 hours before your target sleep time. Recline your seat — the person behind you expects it on long-haul.
Beating Jet Lag
Start shifting your sleep schedule 2-3 days before departure (30-60 minutes per day). On arrival: get sunlight exposure immediately — it's the strongest circadian reset. Don't nap longer than 20 minutes on arrival day. Stay awake until at least 9pm local time. Hydrate aggressively — dehydration worsens jet lag symptoms.
Economy Class Comfort Hacks
Wear layers — cabin temperature fluctuates. Slip-on shoes you can remove. Download entertainment before boarding (Netflix, Spotify, podcasts) — don't rely on the seatback screen. Move every 2 hours — walk to the galley, stretch your calves. The galley area at the back usually has snacks and water between meal services. Be nice to cabin crew — a smile goes a long way when you need an extra blanket.