The Ultimate Guide to Navigating Long-haul Flights: Insider Tips from a Flight Attendant
Get expert advice from a seasoned flight attendant on surviving long-haul flights Discover tips on eating, sleeping, exercise, seat choices, entertainment, and dealing with layovers Learn how to stay fresh, calm nervous passengers, and make the most of your travel time
Facing a long-haul flight can be extremely daunting, with questions like whether to prioritize sleeping or eating, or both, whether to attempt exercising in the aisle, and the acceptability of taking off your shoes.
British flight attendant Kris Major has accumulated 24 years of experience in the industry, having worked on both short-haul flights and endured 14-hour stretches in the air. He has mastered the art of refueling through power naps at 30,000 feet and has become an expert in navigating numerous layovers. As the holiday season approaches, Major shares his tips and tricks for surviving long-haul flights with CNN Travel.
Should you eat before or during an overnight flight?
If youre catching a night flight and you want to maximize sleep on board, Major suggests eating before boarding.
It is especially crucial for flights on the shorter end of the long-haul spectrum. For instance, a flight from New York to London typically only allows for five or six hours of sleep, so maximizing that rest time is essential.
According to Major, who also serves as the chair of the European Transport Workers Federations Joint Aircrew Committee and represents European flight attendants and pilots, it is evident that most business travelers immediately close their eyes once they board the plane.
After takeoff, seasoned travelers make their way down the cabin and tuck themselves in for a nap," he says.
Major acknowledges that it's not always possible to eat before flying due to long security lines and busy airport terminals. Despite having the best intentions, travelers may end up settling for a sad-looking sandwich as they rush to the gate.
If you're traveling in business or first class, it can be tempting to indulge in the complimentary food and drinks on board. However, the in-flight service can take up to two hours, cutting into your valuable rest time. Instead, take advantage of your Business Class ticket and use the airport lounge facilities to fuel up before boarding the plane. This way, you'll be well-prepared to rest during your flight.
So when should you eat on the plane?
It might be tempting to make the most of business class culinary offerings, but flight attendant Kris Major says you should prioritize sleep.
Chris Ratcliffe/Bloomberg/Getty Images
When flying long distances, passengers are often served multiple meals throughout the flight. However, when crossing time zones, meal times may seem confusing. Should you accept every meal offered, or is it okay to decline if you're not hungry or trying to rest?
Passengers should prioritize their travel schedule, Major advises. If you're tired, it's best to rest rather than trying to eat a meal at 3 a.m. "Most airlines don't consider passenger comfort and adjusting to different time zones when planning their food service," Major explains.
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Should you bring a travel pillow or rely on the airline offerings?
Airlines typically offer pillows for long-haul flights in all cabins, but Major suggests bringing your own eye mask, travel pillow, and/or blanket depending on your personal preferences. An eye mask can be helpful for sleeping when the cabin lights are on, and you may find your own travel pillow more comfortable than the one provided by the airline.
Additionally, although it is uncommon, there is always the possibility that pillows may not be available, which could pose a significant issue during a 14-hour flight.
"It's not unheard of," Major explains. "So I recommend preparing for your own comfort and needs as much as possible."
What if you cant sleep?
Many of us find it difficult to sleep on airplanes, whether due to unfamiliar noises or, for the cheaper seats, limited leg room and upright positions.
Struggling to fall asleep during a lengthy flight, with the knowledge that you'll have to make up for the lost hours upon arrival, can create a frustrating cycle of anxiety. Do you continue to try to sleep, or do you give in and watch a movie?
Major advises against trying to force sleep, especially when your body clock thinks it's the middle of the day and you're not tired. However, he highlights the importance of considering your upcoming activities. For instance, if you have to drive or go straight to a meeting, it's crucial to try to get as much rest as possible.
What are the flight attendant rest areas like?
Flight attendants on long-haul flights are provided with spaces to rest. Here's a photo of the crew rest area on a Boeing 787.
Boeing
All airplanes have crew rest areas, but their design varies depending on the airline, aircraft, and flight duration.
"If we're flying for over 13 hours, we need to have proper rest areas," explains Major. He emphasizes the importance of flight attendants having breaks that allow for 90 minutes of sleep, ensuring they complete a full sleep cycle before returning to work.
"At least one complete sleep cycle is necessary for maintaining operational safety, decision making, and communication skills," Major explains. To stay alert during the flight, the flight attendants will take turns to refuel with mid-flight power naps.
Major finds it easy to sleep in crew rest areas, but he is aware that some flight attendants find it difficult to sleep in what he refers to as "technically coffins." "There are some crew that really struggle with the bunks, they're not pleasant," Major explains.
Flight attendants often change out of their uniforms and into loungewear before entering the cramped aircraft bunks. This allows for more comfort during their rest periods. Many, like Major, pack T-shirts and comfortable lounge pants for this purpose.
Being a senior flight attendant, Major hangs his tie outside his bunk curtain before he goes to sleep. "This way, in case of an emergency while I'm in the bunk, they can easily locate me, even though there's usually a designated bunk for the senior crew," Major explains.
The hidden spaces on planes that are off limits to passengers
Do you have any tips on feeling fresh after sleeping on a plane?
After waking up from a nap during a flight, many of us have stumbled to the airplane bathroom feeling disoriented, only to be startled by our tired reflection. Major recommends a simple yet effective tip for feeling refreshed after sleeping on a plane.
"Brushing your teeth is the most refreshing activity," he explains, stating that flight attendants typically have five to ten minutes to freshen up before returning to duty. This provides enough time to change clothes, wash up, and, if necessary, style hair and touch up makeup.
Flight attendants will greet a returning colleague with a cup of tea or coffee. Then theyll head off duty for their own rest period.
Should you exercise on a long-haul flight?
Sitting in an upright position for long periods can be uncomfortable and it's not always convenient to get up and stretch. The seat belt sign may be on or you might not want to disturb your seat neighbor. However, even simply wiggling your toes while seated is beneficial, according to Major.
Whats your perspective on passengers taking off their shoes?
Shift around in your seat, stretch your legs, do whatever feels natural - fidget, adjust, get your blood pumping if that's what you need. If you have circulatory problems, consult your doctor," he advises.
Many passengers debate whether to remove their shoes on flights due to concerns about foot odor. Major, however, encourages long-haul fliers to take off their shoes for comfort and improved circulation. He dismisses any concerns about flight attendants' opinions on the matter.
"We prefer to do it ourselves. I believe that's the preference for most people. It's the appropriate thing to do, especially for a long-haul flight," he explains.
"One would expect that you've taken the common courtesy to bathe or shower and put on fresh socks or stockings or tights before boarding the aircraft. That's the only concern - if your feet have an odor."
Major suggests that it's courteous to address any potential foot odor by visiting the washroom and taking care of it. However, he notes that flight attendants are more concerned about passengers extending their feet into the aisle.
"On a night flight particularly, if you put your feet in the aisle and youve got dark socks on, we wont see you, and well trip over you, and its a bit of a nuisance for us."
Whats the best seat to book for a long flight?
To minimize the impact of turbulence, Major suggests selecting a seat near the front of the aircraft. "You might not even feel a thing if you're seated up front, while those in the back may experience more movement as the aircraft behaves differently," he elaborates.
Tall individuals may find it beneficial to book the emergency exit seat for additional leg room. However, it's important to note that storing bags at your feet is not allowed for safety reasons. Some airlines may also charge extra for seats with more leg room. For long-haul flights, Major prefers booking a window seat.
"It's just personal preference. I prefer to lean against the bulkhead, lower my head, and fall asleep. You can't do that in the aisle or middle seats," he explains.
The middle seat is never a good choice, especially on a long flight. Major believes it's worth paying extra for the aisle or window seat, especially "if you need to sleep on the flight."
Should I invest in noise-canceling headphones and bring my iPad on board?
Some passengers choose to watch movies on their personal devices, rather than the built in screens.
Nick Morrish/British Airways
In the last decade, the way we watch TV and movies has evolved significantly, yet inflight entertainment has remained largely the same. Although some still enjoy watching new releases during flights, it is no longer as exciting as it used to be. Many passengers now prefer to binge-watch pre-downloaded streaming shows on their own devices.
"According to Major, the majority of people now prefer to entertain themselves on flights. Your personal devices can also serve as a reliable backup if the in-flight entertainment system is not working properly."
Flight attendants are typically provided with handbooks on how to operate the inflight screens, but they may not always be able to resolve technical issues. According to Major, they have limited options for troubleshooting and often resort to the common solution of turning the screens off and on again.
Most aircraft today have USB charging sockets, but a portable charger could also give you added piece of mind.
As a flight attendant, do you judge passengers movie choices?
According to Major, the crew doesn't usually pay much attention to what passengers are watching on board, but he does occasionally comment on a traveler's choice. "We can use it as an ice breaker," he says. "If I've seen a movie that's good, it's something to use to strike up conversation."
Major remembered seeing a Business Class passenger reading a book with graphic descriptions. "The words were very explicit, but I couldn't read enough to understand the context," Major recalls.
The man was reading the book quite openly, and made no attempts to hide the contents.
"I was quite shocked," says Major. "Turned out we were taking a group of sex therapists to a conference."
Should you bring your own food and snacks?
Absolutely, says Major.
"During most flights, it's easy to forget that you won't be eating for at least the first hour after boarding, and it's likely to be an hour and a half after takeoff before any meal service begins," he explains. For individuals with health conditions like diabetes, it's crucial to bring your own food. It's also essential to pack snacks if you're traveling with children.
Im taking my kids on a long-haul flight, what should I do?
Major has young kids of his own, so he says he can answer this question both as a father and as a flight attendant.
"When you're feeling tense, your child will feel tense - it's that simple. If you're stressed and anxious, your child will be too," he explains.
In addition, Major adds that flight attendants are skilled at helping both kids and parents navigate the flying experience.
"Because we are naturally relaxed, we can quickly soothe them," he explains.
When babies cry, parents panic, and other passengers become frustrated, Major says he will always handle the situation in the same way.
"I'll make sure to speak loudly enough for everyone to hear and reassure them by saying, 'Please don't worry about it. Your child crying is actually helping them rebalance their ears. It's normal for children to cry, so there's nothing to be concerned about.' My goal is to put the parents at ease, which in turn can help settle the child. Additionally, bringing their favorite toys and blankets on the aircraft can also help calm the child, making the unfamiliar airplane environment feel more familiar and comforting."
How do you deal with nervous passengers on long-haul flights?
Some travelers find the prospect of long-haul flights daunting.
Patrick T. Fallon/Bloomberg/Getty Images
Many individuals who fear flying are concerned about either the "lack of control" and the "alien environment" or the fear of a plane crash, according to Major's observation. For some, Major's explanation of the aircraft mechanics, including the normalcy of certain engine noises and the numerous fail-safes in place, provides reassurance.
Some people prefer to stay unaware of all the details and just want to be distracted. Major recently spent two hours on a flight calming a nervous passenger in the galley, helping them forget about the situation. Even for those who are usually not afraid of flying, long-haul journeys can still create pressure points that can lead to panic.
Crying babies can be seen as an inconvenience during a short flight, but passengers can become extremely agitated if they believe that will be their soundtrack for the next 12 hours, as Major describes it.
Flight delays are always aggravating, but on longer flights, delays can suddenly highlight "the true extent of distance and time," according to Major.
However, Major emphasizes the importance of taking into account the time for taxiing when calculating the flight duration. "It's possible to make up for lost time during long-haul flights more easily than short-haul ones," he explains. "You can potentially gain an extra half hour."
Whats your opinion on AirTags?
Majors never used an AirTag, but he understands the attraction - especially for passengers whove dealt with a lost bag in the past.
When traveling with his family, Major follows a different routine, opting for carry-on only, even on lengthy flights. This decision is not driven by a fear of losing luggage, but rather for the convenience and efficiency it offers.
"I have a perfectly packed bag that allows me to live for a week on my own," he says. "I prefer to fly with hand luggage only to pass through the airport quickly."
Professional poker player utilizes AirTag to locate lost bag in airport.
If youve got a layover, how should you maximize that time?
If you have a few hours before your next flight, consider reserving a hotel room to rest and catch up on sleep, suggests Major. He also recommends taking the opportunity to stretch your legs and walk around as much as you can.
If there is sufficient time to step out of the airport and enjoy some fresh air, it's definitely something worth considering.
Major is knowledgeable on this topic, as he has previously embarked on an extensive journey with several airport layovers, including stops in Cairns, Brisbane, Sydney, Abu Dhabi, Vienna, Frankfurt, and London Gatwick.
"When I got off, I was nearly dead," he jokes.
Whats your perspective on the super long-haul flights that could be a thing of the future?
Majors have worked their longest flight for about 14 hours. The longest currently scheduled flight is operated by Singapore Airlines from New York to Singapore and lasts 18 hours and 40 minutes. Qantas is also preparing to launch ultra long-haul "Project Sunrise" flights, which will span over 19 hours flying passengers from New York and London to Sydney, Australia. This will require flight attendants to work for periods exceeding 24 hours, according to Major.
"Major warns that missing two nights of sleep can have unknown effects on the body. According to Major, it is still early in the development of ultra long-haul flights and there are many details that need to be addressed, but he views it as the future of flying."
"We now have the necessary aircraft to accomplish the task, and we need to explore methods of doing so," Major stated. "And we will. There is ongoing effort to make it happen."
