Expert Advice for Surviving Long-Haul Travel (Without Falling Apart at the Gate)
For planners, producers, and professionals with global gigs, long-haul travel is a fact of life. The goal? Arrive clear-headed, rested, and ready to get to work.
Whether you’re flying 10 hours to scout a venue, managing a team across three time zones, or rolling straight from baggage claim into a site walkthrough, surviving the long-haul flight well is a game of strategy — not luck.
We gathered advice from frequent flyers, veteran meeting planners, and the pros who know the cabin best — flight attendants — to bring you a field-tested survival guide for long flights.
1. Time-Shift Before You Board
The pros agree: start adjusting to your destination’s time zone 24–48 hours before your flight. Shift your bedtime, change your meal times, and avoid the trap of sleeping in just because you’re flying overnight.
If you land in the morning, try to stay awake until local bedtime — even if it means powering through with sunlight and caffeine.
🧠 Pro Tip: Apps like Timeshifter build personalized jet lag plans based on your flight details and sleep profile.
2. Dress Like You’re Sleeping and Sitting for 12 Hours (Because You Are)
Compression socks may not be glamorous, but they’re a staple for frequent flyers — especially those managing events on their feet. Pair them with breathable layers, slip-on shoes, and a light scarf or hoodie (temperature control is a myth in flight).
Avoid anything tight or synthetic — circulation and comfort are key, especially if you plan to sleep.
3. Hydrate Like It’s Your Job
Cabin air is dry, and even one glass of wine can hit harder at 35,000 feet. Every planner we talked to said the same thing: start hydrating the day before and bring your own refillable water bottle to stay on top of it mid-flight.
💧 Pro Tip: Bring hydration tablets or electrolyte packs — they travel light and work fast.
Bonus move? Pack hydrating face mist or under-eye patches if you want to land looking alive.
4. Eat Smart (or Not at All)
In-flight meals are rarely optimized for energy or digestion. Many planners and flight crews suggest eating a light, healthy meal before takeoff, skipping the mystery meat midair, and snacking strategically on:
- Nuts or trail mix
- Fresh fruit (apples, grapes)
- Protein bars (low-sugar, high-fiber)
- Herbal teas (avoid caffeine if flying overnight)
🎯 Remember: You’re fueling for function, not flavor. If you need real food, many airports now have clean-eating options — plan ahead.
5. Sleep Smarter, Not Just Longer
Good sleep on a plane is about creating the right cues for your body:
- Use a neck-supporting pillow (the kind that keeps your head upright)
- Bring a light-blocking eye mask and noise-canceling headphones
- Use melatonin or magnesium — and steer clear of alcohol or sleeping pills that leave you groggy
Some travelers also swear by essential oils like lavender to signal rest (and block out nearby food smells or perfumes).
🛏️ Bonus Tip: Choose your seat wisely. Window = more privacy and something to lean on. Aisle = more movement and easier hydration. Avoid seats near the bathrooms — for obvious reasons.
6. Move Every Few Hours
Stretching isn’t optional on long-hauls. Every few hours, get up, walk the aisle, and do simple stretches — ankle rolls, shoulder shrugs, and quad stretches help keep blood flowing and stiffness down.
Set a timer or use your movie breaks as stretch triggers. Your body will thank you at baggage claim.
7. Pack for Arrival, Not Just the Flight
Have a post-landing kit in your carry-on so you can refresh fast:
- Travel-size toothbrush and face wipes
- Deodorant and facial mist
- Fresh shirt or blazer (especially if heading straight into meetings)
- A few business essentials — chargers, power bank, printed schedule
🧳 Extra Win: Keep a folded tote bag in your personal item for grabbing snacks, brochures, or gifts you pick up en route.
The Translucent Takeaway
Long-haul flights don’t have to be survival mode. With smart planning and the right tools, you can arrive focused, fresh, and ready to execute — no matter how far you’re flying or how fast you need to hit the ground running.
After all, as a planner, you’re not just traveling — you’re traveling with purpose.
Need more travel strategies built for life on the move? Explore Translucent’s Travel Tools section for curated gear guides, airport food picks, and wellness tips made for working travelers.