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How to Survive Long-Haul Flights: 11 Tried-and-True Tips for Women Who Love to Travel

Jet lag, dry air, and zero legroom? Not on our watch. These long-haul flight tips are made for women who travel smart—so you can arrive feeling fresh and ready to explore.

At The Girls Trip Series, we’re no strangers to jet lag, swollen ankles, and the soul-searching crisis that hits somewhere over the Atlantic when you've been in the same seat for 9+ hours. Whether you're heading to Portugal, Morocco, or a dreamy escape in Mexico, surviving a long-haul flight like a pro is part of the adventure. Here are our top 10 long-haul flight survival tips every woman should know before boarding that plane.

Select Your Seat In Advance.
Stop messing around - window or aisle? If you’re a frequent flyer, you already know what works best for you. But for long-hauls, aisle seats mean easy bathroom breaks and mid-flight stretching. For longer legs where I need to prioritize sleep to avoid jetlag, I try and bid for an upgrade. Otherwise, you’ll catch me cozying up next to the window so no one wakes me up for bathroom breaks!

Pro tip: join an airline rewards program to help you with upgrades. I personally use a the AMEX Air Canada Aeroplan Reserve. This is my main travel card that is linked to my Aeroplan account and gives me perks like access to building up e-upgrade credits with the program!

Hydration Is Your Best Friend.
Airplane cabins are drier than the Sahara. Bring a refillable water bottle and ask the flight attendants to top you up throughout the flight. Electrolyte tablets are also a game-changer for keeping your energy balanced. Some of my personal favourites to shop are: Spill-Proff Cup, Liquid IV (I’m obsessed with the popsicle flavour!!!), and Flight Fud. Other honourable mentions: LMNT, Blume.

Download The Timeshifter App
Timeshifter is a smart, science-based jet lag app designed to help travelers reset their internal clocks and minimize the unpleasant effects of crossing time zones. It generates personalized jet-lag plans based on your itinerary, chronotype (whether you're an early bird or night owl), sleep habits, and even flight delays. Download the app, plug in your fight details the night before, and watch it give you a personal sleep schedule to help you avoid jetlag!


Dress for Success.

Compression socks. Oversized hoodie. Soft joggers. Layers. We don’t care how cute your airport outfit is—comfort wins every time. You can still be chic and nap-friendly. Linking some favourites below:

  • OYSHO Straight Leg Trouser (but tbh anything from here is great. They have been my favourite brand for athleisure and athletic wear for years. I usually buy in-store in Europe but now they ship to Canada!).

  • Matching Sweatsuit. I love the cotton fleece & boyfriend sets from Aritzia but if you’re looking for cheaper options, check this out.

  • Compression Socks.

  • A belt bag to keep all your essentials handy in one spot.

  • A cute sneaker that’s easy to slip on and off. Forever one of my favs.

  • Adding a short, sherpa jacket to your closet is a great essential. I love travelling with mine because it’s handy to have in cooler temperatures and I often use it as an extra blanket on the plane!

Bring Snacks!
I have a confession, I like airplane food - but my body doesn’t always feel the same way. Pack healthy, filling snacks like almonds, protein bars, dried fruit, and to-go mixes of your favourite warm bevies. Your belly (and budget) will thank you.

Build a Little In-Flight Spa Kit
Face mist, lip balm, moisturizer, hand sanitizer, and under-eye masks. Pop them in your carry-on and pretend you’re in a flying spa. Bonus points for essential oils—lavender or peppermint are perfect for relaxing or waking up. Here are some of my favourites:

Download Now, Thank Yourself Later
No one wants to be stuck with a broken screen or no movies mid-air. Download podcasts, playlists, movies, and audiobooks before your flight. Our current rec? "Unfiltered w/ Ally Pintucci" for raw, real convos to pass the time. If some of your streaming platforms don’t work outside of your home country, download a VPN to your device!

Pass The F Out.
Invest in a supportive neck pillow, noise-canceling headphones or earplugs, and a blackout eye mask. Melatonin or magnesium can help you doze off naturally (but always check with your doctor if it’s new to you). Linking my favourites below for you!

Move Your Body
After I wake up form my slumber, I prioritize a bit of movement to help with circulation. On shorter flights, where I don’t need to focus on sleep, I try to get up every couple of hours to stretch or walk the aisle. Even simple things like doing ankle rolls or seated stretches make a difference.

Practice Mindful Travel
Long-haul flights can be mentally taxing. Use the time to journal, meditate, or unplug. This is your chance to transition out of everyday life and into travel mode. Breathe it in.

Freshen Up Before You Land
Pack a mini toothbrush, deodorant, wipes, and a touch of makeup to feel human before touchdown. Bonus tip: a quick hair tie switch and spritz of perfume can make you feel brand new.

Final Thoughts
Long-haul flights aren’t always glamorous, but they are the gateway to the experiences that change your life. With a little prep and the right attitude, you’ll show up feeling refreshed, confident, and ready to take on whatever destination is calling your name.



Want more travel tips and Girls Trip inspiration?
Follow us on Instagram @thegirlstripseries and stay tuned for upcoming adventures around globe and local events that connect you with women who travel well.

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