When friends and clients ask me how I handle a long international flight, I always smile and admit something that surprises them: I actually think a 10–14 hour flight is easier than a 5–6 hour one. Why? Because you have time to get into a rhythm — to rest, to sleep, to watch a movie, and to eat without feeling rushed. Shorter, middle-distance flights can leave you landing at odd hours, overtired, and out of sync. On a long international flight, you can lean into the journey and arrive feeling far more refreshed.
Even seasoned travelers wonder: How do I make it easier? What do I do with all that time? How do I schedule sleep, meals, and water? Should I bring snacks? What if I sleep through the meal service? And what about bathroom etiquette — or even sleeping pills? All wise questions, and ones I’ll walk you through here.
Shift Your Mindset First
The best long-haul flights start with attitude. Instead of dreading “all those hours in a flying box,” think of it as a gift of time you rarely get. Ten to fourteen hours without phone calls, laundry, or errands? Bliss. You can read a whole book, watch a movie marathon, or simply rest. That mindset shift makes the experience feel less like survival and more like an opportunity. I truly look forward to these flights!
Plan Your Sleep Schedule
Sleep is the trickiest part of a long international flight. Here’s how I handle it:
Check your arrival time. If you’re landing in the morning, try to sleep at least 4–6 hours during the flight so you can function when you land. If you’re landing at night, staying awake longer in-flight might help you fall into local bedtime more easily.
Aim for two blocks of rest rather than one long sleep. I usually do one solid nap (4–5 hours if possible) and then a lighter doze or rest period. This feels less forced and leaves me more refreshed.
Don’t stress if sleep doesn’t come. Resting with eyes closed, listening to calming music or an audiobook, still helps your body.
Should You Take a Sleeping Pill?
This is a personal choice. Some travelers swear by them, others prefer to let sleep happen naturally. A few thoughts:
If you’ve never tried one, don’t start on a plane. Reactions vary, and you don’t want surprises mid-flight.
Consider milder options. Melatonin or herbal sleep aids can help without the grogginess.
If you do take one, set an alarm. You’ll want at least 6–7 hours of uninterrupted rest so you don’t wake up groggy on descent.
What About Meals
Airline meal service is one of the most disruptive parts of a long international flight. My approach:
Eat strategically. If I know I want to sleep right after takeoff, I’ll eat lightly at the airport and skip the first meal.
Don’t panic if you sleep through a meal. The flight attendants will often save a tray for you if you ask nicely, or you can snack on something you brought. Remember, you’ll survive missing one airplane dinner.
Keep it light. Heavy meals at altitude don’t digest as well and can make you feel sluggish. Stick with proteins, fruits, and easy carbs when possible.
Stay Hydrated
Airplane cabins are incredibly dry, and dehydration is one of the fastest ways to feel awful after a long international flight.
Drink water steadily. Aim for a glass every hour or so.
Limit alcohol and caffeine. One glass of wine is fine, but both can dehydrate you and mess with sleep cycles.
Bring your own water bottle. Fill it after security and before boarding so you’re not at the mercy of tiny airline cups.
Make Yourself Comfortable
A few items make a world of difference on a long flight:
Neck pillow or inflatable pillow — the right support prevents that dreaded head bob.
Eye mask and earplugs or noise-canceling headphones — block out cabin chaos.
Compression socks — reduce swelling and keep circulation moving.
A cozy wrap or light blanket — airplanes are often chilly.
These are worth the carry-on space, trust me.
Bathroom Etiquette
No one likes climbing over a row of sleeping passengers — or being the one climbed over. A few tips:
Choose your seat wisely. If you need frequent bathroom breaks, take an aisle. If you can sit still for long stretches, the window is great for sleeping without being disturbed.
Be considerate. If you’re in a window or middle seat, use the restroom when your seatmate gets up to avoid extra disruptions.
Avoid peak times. Lines are shortest right after meal service.
Lock the door when you enter the bathroom. You would be surprised how many people forget this. Also, no barefoot or socks. eewwww….
Snacks: Yes or No?
Absolutely yes. Even if the airline feeds you three times, you’ll want something familiar. My go-tos:
Protein bars, Belvita, or nut packs (satisfying and filling) (I usually take trail mix!)
Crackers or pretzels (salty helps with cabin dryness)
A piece of fruit like an apple or clementine (refreshing and hydrating)
These keep you from relying only on airline meals and give you options if you wake up hungry at odd hours.
What Do You Do With All That Time?
This is where long international flights can feel like a treat. Think of it as a reset button:
Read a book you’ve been putting off
Watch movies guilt-free (this is my personal favorite perk of long-haul)
Catch up on podcasts or audiobooks
Do a little writing or journaling — your mind is quiet in the air
Stretch and walk the aisles every few hours to keep your body moving
If you divide the flight into chunks — eat, sleep, read, watch a movie, stretch — the hours pass surprisingly quickly.
The Golden Rule: Go Easy On Yourself
The truth about long international flights is this: there’s no perfect formula. Some flights you’ll sleep wonderfully, others you’ll binge three movies and eat two bags of pretzels. And that’s okay. The key is to listen to your body, stay flexible, and not put too much pressure on yourself.
When you land, focus on your destination, get fresh air, and keep moving. Even if you didn’t sleep as much as you hoped, you’ll adjust faster than you think.
Final Thoughts
Long international flights don’t have to be miserable. In fact, they can be some of the most relaxing, productive, and even enjoyable parts of travel. With the right mindset, a plan for sleep and meals, a stash of snacks, and a little bathroom etiquette, those 10–14 hours become not just bearable — but surprisingly easy.
Next time you’re staring down a marathon flight, remember: this is the doorway to adventure. Lean into it, make yourself comfortable, and embrace the gift of uninterrupted time. The world will be waiting when you land.
See also:
First Timer International Travel Guide
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