How to Prepare for a Long Flight: My Top 4 Tips for Stress-Free Travel

Getting Ready for Takeoff

Like many travelers, you’re probably excited about the destination you’re heading to—but dreading the long flight to get there. These flights can be the most stressful part of your journey, especially if there are delays. After years of travel, I’ve gone from being one of the worst-prepared travelers to actually looking forward to my flights. The key to having a great flight starts well before your travel date—it comes from preparation.

I think this is the factor that gets skipped most often. Sure, I could talk about some great products that make your flight better (and I might in a future post!), but if you don’t prepare ahead, those products only get you so far.

So, here’s four steps of how I break down my flight preparation process.

LAX to New Zealand

Barbados Bound

Clean Space

LAX to New Zealand Barbados Bound Clean Space

1. Build the Anticipation

As soon as I have a trip on the books, I start keeping an eye out for shows, movies, or books I can download for the flight. I might not grab everything right away, but I start a list of things I’d be interested in. This might seem small, but it builds anticipation. Not only do I have an amazing trip to look forward to, but I know I’ve got great reading or movie-watching ahead of me.

I won’t lie—reading for six hours on a flight is my version of earthly heaven.

Pro tip: Save your list in your phone’s notes or a travel app so you have it ready when it’s time to pack.

2. Pack Your Personal (Under-the-Seat) Bag

The next part of my preparation is making a list of all the items I want in my personal bag—the one that goes under the seat in front of me. This bag is your lifeline mid-flight, and it needs to include everything you’ll want easy access to.

Here are my non-negotiables:

• Travel documents & passport

• Headphones & bluetooth connector for headphones

• Noise-cancelling earplugs

• Eye mask

• Neck pillow

• Fluffy blanket

• Portable charger & charging cord

• One pair of warm socks

• Snacks (lots of snacks!)

If you’re flying for 10+ hours, I also pack pajamas or an extra set of clothes. The goal on those long overnight flights is to emulate your normal bedtime routine as much as possible—what experts call cueing your body. We’ll talk more about this in a minute, but having those cues ready makes sleeping on the plane so much easier.

Make sure everything you might need during the flight is easy to reach. There’s nothing worse than realizing your headphones or snacks are in the overhead bin just as the seatbelt sign comes on. Keeping your essentials in your personal bag saves you from that hassle and lets you settle in and stay comfortable without digging around mid-flight.

3. Create Your “Sleep Cues”

This is where I might lose some of you—but stick with me. I used to really struggle to sleep on airplanes. The noise, the constant movement, the lack of personal space—it all added up to hours of restlessness. I’d watch the cabin lights dim, look around at people somehow sound asleep, and wonder what secret they knew that I didn’t.

Eventually, after one too many overnight flights that left me feeling like a zombie, I started experimenting—and that’s when I found something that changed everything. This simple tip has been an absolute game changer for both jet lag and my ability to actually sleep while flying.

In the week before my trip, I create what I call my sleep cues. Each night as part of my bedtime routine, I sleep with my travel eyemask and earplugs. I also use the same fluffy blanket I plan to bring and wear the same kind of cozy socks I’ll use on the flight. It might sound silly, but it really works. The more cues your create, the better you'll be able to convince your body to rest. By the time you’re on the plane, your body already associates those items with sleep and relaxation.

You’ll be surprised how much more relaxed you feel and how easily you drift off once those cues kick in. (Or maybe I’m just exhausted from the prep—but either way, I sleep great on long flights now!)

4. Build a Block Schedule

Finally, I create a simple block schedule for my time on the plane. This might sound a little weird, but I promise—it gives you a sense of control and calm during those long, timeless stretches of flight. Travel involves a lot of unknowns, and even seasoned travelers can feel a bit anxious while flying. Having a mental timeline helps keep you grounded and gives your brain something to look forward to as time passes.

Here’s what my usual schedule looks like:

First Hour: Get on the plane, settle into your seat, and meet whoever’s sitting nearby. I usually start one of the shows I planned ahead of time. Around this time, flight attendants typically come by with drinks and snacks.

Next Hour: Finish your show while you eat. When it’s over, get up to stretch and use the bathroom. (People often think you can’t get up while flying—but as long as the seatbelt sign is off, you’re good!)

Next 30–45 Minutes: Read! This is one of my favorite flight activities. Pull out that book you've been waiting for and start reading.

Mid-Flight (2–4 Hours): Depending on how early or late it is, I’ll use this as nap time. This is where having those sleep cues really helps. I pull out my eye mask, earplugs, fluffy blanket, and cozy socks—then get settled for a few hours of shut-eye.

Final Hours: When breakfast or the final drink service comes around, it’s a good time to stretch again. Enjoy a snack from your snack pile and maybe watch one last movie, listen to a podcast, or get back to your book. You’ll be surprised how quickly the time has passed—and suddenly, you’re landing!

The goal of this schedule isn’t to be strict—it’s to give your mind an anchor and your body a rhythm. But if you end up wanting to sleep the whole time? That’s great too!

And there you have it—my top four ways to prepare for a long flight and make it as relaxing as possible.

I’d love to hear your thoughts or recommendations! Have you tried any of these? Did they work for you? Come join the conversation on Instagram @goldhorizontravel—there’s always something new to learn, and we’d love to hear from you.

Happy Traveling!

Sabrina | Certfied Leisure Specialist

Gold Horizon Travel