Long Flight Survival Checklist

Long flights are challenging because of cabin pressure, low humidity, limited movement, and time zone shifts. This checklist helps you prepare before takeoff and manage comfort, circulation, and sleep during flights longer than 10 hours.

Use this long flight checklist to reduce small discomforts before they build up. Customize it for your route, seat choice, and personal priorities. Tick off what applies to your trip and adjust for future long haul flights.

Customize this checklist Start from blank

Tip: Bookmark this page (Ctrl+D / Cmd+D) to find it later.Tip: Use Share → Add to Bookmarks to save this page.

This template is read-only. Click 'Customize this checklist' to edit or add notes, or use 'Print / PDF' to print it as-is.

Before You Book

Choose seat based on priority
Aisle = movement, window = sleep
Read-only template
This template is read-only. Click 'Customize' to edit.
Check passport and entry requirements
Read-only template
This template is read-only. Click 'Customize' to edit.
Consider travel insurance coverage
Read-only template
This template is read-only. Click 'Customize' to edit.
Review baggage and cabin rules
Read-only template
This template is read-only. Click 'Customize' to edit.
Plan arrival time realistically
Read-only template
This template is read-only. Click 'Customize' to edit.

48 to 24 Hours Before Departure

Adjust sleep schedule if crossing time zones
Read-only template
This template is read-only. Click 'Customize' to edit.
Hydrate well before departure
Read-only template
This template is read-only. Click 'Customize' to edit.
Avoid excessive alcohol
Read-only template
This template is read-only. Click 'Customize' to edit.
Download entertainment offline
Read-only template
This template is read-only. Click 'Customize' to edit.
Prepare long flight comfort kit
Read-only template
This template is read-only. Click 'Customize' to edit.

At the Airport

Walk before boarding
Read-only template
This template is read-only. Click 'Customize' to edit.
Fill water bottle after security
Read-only template
This template is read-only. Click 'Customize' to edit.
Organize essentials for easy access
Read-only template
This template is read-only. Click 'Customize' to edit.
Use restroom before boarding
Read-only template
This template is read-only. Click 'Customize' to edit.
Set watch or phone to destination time
Read-only template
This template is read-only. Click 'Customize' to edit.

During the Flight: Comfort

Support lower back
Read-only template
This template is read-only. Click 'Customize' to edit.
Wear comfortable layers
Read-only template
This template is read-only. Click 'Customize' to edit.
Use eye mask if sleeping
Read-only template
This template is read-only. Click 'Customize' to edit.
Use earplugs or noise control
Read-only template
This template is read-only. Click 'Customize' to edit.
Break flight into time blocks
Read-only template
This template is read-only. Click 'Customize' to edit.

During the Flight: Health & Movement

Move every 2 to 3 hours
Short walks help circulation
Read-only template
This template is read-only. Click 'Customize' to edit.
Do ankle and calf exercises seated
Read-only template
This template is read-only. Click 'Customize' to edit.
Stay hydrated consistently
Read-only template
This template is read-only. Click 'Customize' to edit.
Limit caffeine if sleeping soon
Read-only template
This template is read-only. Click 'Customize' to edit.
Consider compression socks
Read-only template
This template is read-only. Click 'Customize' to edit.

Sleep & Jet Lag Strategy

Align sleep with destination time
Read-only template
This template is read-only. Click 'Customize' to edit.
Control light exposure
Read-only template
This template is read-only. Click 'Customize' to edit.
Avoid heavy meals before sleep
Read-only template
This template is read-only. Click 'Customize' to edit.
Avoid alcohol before planned sleep
Read-only template
This template is read-only. Click 'Customize' to edit.
Plan daylight exposure after landing
Read-only template
This template is read-only. Click 'Customize' to edit.

Long Flight Carry-On Essentials

Lip balm and moisturizer
Read-only template
This template is read-only. Click 'Customize' to edit.
Reusable water bottle
Read-only template
This template is read-only. Click 'Customize' to edit.
Neck pillow or support item
Read-only template
This template is read-only. Click 'Customize' to edit.
Compression socks
Read-only template
This template is read-only. Click 'Customize' to edit.
Healthy snacks
Read-only template
This template is read-only. Click 'Customize' to edit.
Portable charger
Read-only template
This template is read-only. Click 'Customize' to edit.

After Landing

Get natural daylight exposure
Read-only template
This template is read-only. Click 'Customize' to edit.
Stay lightly active
Read-only template
This template is read-only. Click 'Customize' to edit.
Hydrate again
Read-only template
This template is read-only. Click 'Customize' to edit.
Avoid long naps
Read-only template
This template is read-only. Click 'Customize' to edit.
Adjust to local schedule quickly
Read-only template
This template is read-only. Click 'Customize' to edit.

This checklist focuses on timing and movement, not luxury.

Adjust sleep strategy based on destination time.

Small comfort tools reduce friction over many hours.

Preparation before boarding reduces in-flight stress.

Who this is for

Travelers facing 10+ hour flights
Economy class long haul passengers
First-time intercontinental flyers
Anyone wanting less jet lag and stiffness

Frequently Asked Questions

Long periods of sitting can increase stiffness and circulation issues. Regular movement and hydration reduce risk.

Standing or walking every two to three hours supports circulation.

Aisle seats support movement; window seats reduce sleep interruptions.

They may reduce circulation-related discomfort, especially on flights over eight hours.

Sources

Circulation guidance can be reviewed via official public health agencies; jet lag advice is commonly referenced from established medical institutions. CDC Travel Health

Next step

Read the full guide: How to Survive a Long Flight.

Customize this checklist Start from blank

Tip: Bookmark this page (Ctrl+D / Cmd+D) to find it later.Tip: Use Share → Add to Bookmarks to save this page.

This template is read-only. Click 'Customize this checklist' to edit or add notes, or use 'Print / PDF' to print it as-is.