I’ve spent 190 hours on long-haul flights. Here are 11 tips for surviving 6 or more hours stuck in economy.

I’ve spent six days of my life traveling between NYC and Guam — days because the journey across the Pacific takes 24 hours.

Each time, the day includes two layovers, two back-to-back long-haul flights, one medium-length flight, and a grueling 14-hour time change. It’s exhausting, especially since I always fly economy. But taking these trips when I was younger warmed me up for the job ahead.

I now work as a travel reporter, and I’ve taken many international flights by myself that were six hours or longer from North America to Europe. I’ve spent 190 hours in the air on long-haul journeys — all in economy.

Along the way, I’ve picked up some tips on how to pack, stay comfortable, and remain entertained on a plane.

Here are my long-haul flight tricks to help you survive hours in economy, especially if you’re flying solo.

Bring your own food.

If you don’t bring your own food, you might end up with nothing but pretzels and Biscoff cookies for several hours. Many long-haul flights include meals, but some don’t.

For example, on my most recent long-haul flight from NYC to Vancouver, British Columbia, with JetBlue, I thought I’d get a complimentary meal on the six-hour journey. But I later learned from the JetBlue website that the airline only serves free meals on transatlantic flights. Luckily, the flight had a complimentary self-service snack pantry, so I avoided paying for a full meal, most of which were $13.

But the snacks only curbed my hunger and didn’t leave me feeling full, so it’s best not to rely on your airline to satisfy your hunger.

Pack your own entertainment.

The same advice goes for entertainment.

Some airlines have been filtering out seatback screens because many people prefer their own devices. And in-flight entertainment systems that take place through apps sometimes stop working during flights.

So, I recommend bringing your own screen and downloading films and shows from streaming services you subscribe to. For example, Netflix has this option in the app.

Make a long, eclectic playlist for the in-between moments.

When traveling for hours on end with multiple layovers, it’s nice to have some background jams to keep your spirits up, especially if you’re a solo traveler.

I recommend creating a long playlist packed to the brim with all your favorite tracks for all your typical moods to make the trip go by faster.

And don’t sit through your layovers.

Speaking of layovers, I suggest staying active through them by walking around and exploring the terminal, if you are able.

Whether your layover is one hour or five, you’ll be glad you spent the time on your feet once you’re seated for your next flight.

You should also opt for an aisle seat.

Another way to keep moving throughout your trip is to opt for an aisle seat.

I had always been a window seat person, but I’ve completely changed my mind since traveling solo on long-haul flights in recent years.

I like to stretch my legs often on long flights, so I prefer being able to stand up and walk around whenever I please without the nervousness that comes with waking a sleeping stranger next to me and asking them to move.

You could also opt for a window seat if you know there will be some epic views.

Some views are worth sitting still for. And if you can’t get an aisle seat, I think a window seat is your next best bet. Who doesn’t enjoy a view and somewhere to rest their head?

I also recommend dressing in layers.

This is especially important if you’re traveling through extremely different climates.

And you never know when the airplane will be too hot or cold for comfort.

Pack everything you’d bring to a sleepover in your carry-on.

The priorities for your preciously limited carry-on space should go to overnight essentials: basic toiletries and a change of clothes. Otherwise, you’ll end up sitting uncomfortably in your filth for hours, and that’ll make the trip feel longer.

A neck pillow is a must.

If you struggle to relax and fall asleep on flights like me, a neck pillow is a total game changer. Economy seats aren’t typically very comfortable, so having a soft place to rest my head almost feels like an upgrade.

Bring your own water bottle.

You’re already increasing your carbon footprint simply by being on a long-haul flight, so why not avoid using single-use plastics?

Staying hydrated through air travel is crucial, and you’ll probably end up buying a plastic bottle if you don’t bring your own, at airport prices. So do the world and your wallet a tiny favor.

If you can swing it, splurge for premium economy.

I’ve never splurged on premium economy, but I was lucky enough to get a free upgrade on a recent JetBlue flight from NYC to Vancouver. Now that I’ve tried it, I think I will on my next long-haul flight.

The $180 upgrade included a comfier seat with a thick headrest and extra legroom, as well as other perks like early boarding and exclusive snacks.

The seat is still in the coach cabin, so I don’t think I’d upgrade on a short flight, but I’d book a premium ticket for six or more hours stuck in a seat.

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