Long flights: how to stay healthy, comfortable, and safe

Long flights can wreck your sleep, leave you stiff and dehydrated, and raise health risks you didn’t expect. Want realistic, useful tips you can use before and during a flight? Read on—this covers meds, movement, packing, and simple tricks that actually work.

Pack and manage your meds

Always carry prescriptions in your carry-on, in original packaging, with a photo ID and a printed prescription or doctor’s note for controlled drugs. Temperature-sensitive meds (insulin, some biologics) need an insulated travel case or a cool pack—check storage rules and ask your pharmacist about safe transport. Bring a small pill organizer for daily doses but keep full prescription bottles with you too, in case security asks.

If you take blood thinners, recent surgery, or have a history of clots, talk to your doctor before flying. They may adjust treatment or give specific advice. For motion sickness, common options include over-the-counter dimenhydrinate or prescription patches—test them at home first and discuss with your clinician if you’re unsure.

Stay comfortable and reduce risks in the air

Dehydration is the fastest comfort killer on planes. Drink water regularly and avoid excess alcohol and caffeine. Use a reusable bottle and refill after security. Cabin air is dry—moisturizer and saline nasal spray help throat and sinuses.

Deep vein thrombosis (DVT) is rare but real on long-haul flights. Reduce risk by standing and walking every 60–90 minutes, doing ankle circles and calf raises at your seat, and wearing graduated compression socks if you have risk factors (age, recent surgery, pregnancy, obesity, cancer, or hormone therapy). Compression socks are safe for most people and cheap travel gear.

Sleep on a plane? Use a small travel pillow, eye mask, and earplugs or noise-cancelling headphones. Choose an aisle seat if you plan to move often; window seats are better if you want to sleep without being disturbed. Block out blue light before trying to sleep—use phone night mode or low-brightness reading lights.

Ear pressure and clogged ears are common on descent. Swallow, yawn, chew gum, or use the Valsalva maneuver gently (pinch nose, blow gently) to equalize pressure. Kids do better with a pacifier or drink during descent.

Finally, keep movement practical: wake up, stretch shoulders and legs, walk to the galley or back rows, and always do ankle pumps while seated. Small habits add up to big comfort and lower risk.

Want a checklist? Carry-on with meds, printed prescriptions, water bottle, compression socks, travel pillow, earplugs, and a basic first-aid kit. Talk to your doctor about any health concerns before booking that long flight—then go and enjoy the trip with fewer surprises.