How to Stay Fresh and Energized During Long Flights

Table of Contents

1. The Flight Where I Basically Became a Zombie

2. Why Long Flights Feel Like Running a Marathon (But in a Seat)

3. Hydration: The Uncool but Crucial Secret

4. Sleep Tricks That Actually Work

5. Move That Body (Even if You Look Weird Doing It)

6. Snack Smart: Because Plane Food Is... Well, Plane Food

7. Skincare and Hygiene Survival Guide

8. Energy Hacks That Got Me Through 14 Hours of Flying

9. Final Thoughts: Travel Tired, But Happy

10. Author Profile

1. The Flight Where I Basically Became a Zombie

Let me just start by saying — I once landed after a 12-hour flight looking like I’d just crawled out of a crypt. My reflection in the airport bathroom mirror actually startled me. You know it’s bad when the soap dispenser looks like it’s judging you.

That flight was from Singapore to Frankfurt, and somewhere around hour seven, I made the fatal mistake of chugging a soda and thinking, “I’ll just nap later.” Spoiler: I didn’t nap. Instead, I watched four random movies, cried at one (it was that dog movie, don’t ask), and slowly morphed into a dried-up raisin.

So yeah, I’ve learned a few things since then about how to stay fresh and energized during long flights — mostly through trial, error, and mild humiliation.

2. Why Long Flights Feel Like Running a Marathon (But in a Seat)

Ever notice how being on a plane for 10+ hours somehow feels like you’ve done something physically exhausting, even though all you’ve done is sit and occasionally reach for pretzels? Yeah. Turns out, your body hates cabin air.

It’s dry, low in oxygen, and you’re basically stuck in a giant metal tube with recycled air. Combine that with sitting still and munching salty snacks, and boom — travel fatigue.

My friend Jess calls it “plane hangover.” You’re not drunk, but you feel like you are.

Oh, and the time zones? Don’t get me started on jet lag. Crossing three or more time zones confuses your brain’s internal clock so much that you’ll be wide awake at 3 a.m. wondering why you ever decided to leave home.

3. Hydration: The Uncool but Crucial Secret

Okay, so I know this sounds obvious — drink water. But seriously, hydration is everything when you’re flying long-haul.

The cabin air is about as humid as a desert, which means your skin, lips, and even your soul will start to dry out.

Here’s what I do now:

• I fill up a reusable bottle before boarding (because those tiny cups of water are a joke).

• I avoid alcohol and coffee until the last few hours. (Okay fine, most of the time.)

• I bring electrolyte packets for extra hydration. They taste weirdly like candy, but they help.

Also — and this might sound dramatic — I once tried to “hydrate through face misting” mid-flight. Yeah, I got weird looks, but I felt fantastic.

4. Sleep Tricks That Actually Work

Oh, sleep on planes. My old enemy.

If you’ve ever tried to sleep upright in economy class, you know the pain. But over the years, I’ve found a few things that make it slightly less torture-y.

1. Bring a good travel pillow – I’m serious. A memory foam travel pillow or inflatable neck pillow can change your life. (Inflatable if you want to pack light, memory foam if you want to feel like royalty.)

2. Dress comfortably – loose hoodie, stretchy pants, and yes, fuzzy socks if that’s your thing.

3. Noise-canceling headphones or earplugs – because the universe loves to seat crying babies near me.

4. Eye mask – optional, but helpful if the person next to you insists on reading with their personal sun lamp.

Pro tip: try to time your sleep with your destination’s night hours. It won’t always work, but when it does — chef’s kiss.

5. Move That Body (Even if You Look Weird Doing It)

Okay, I used to think people who stood up mid-flight to stretch were show-offs. Now I’m one of them.

Every few hours, I’ll walk to the back of the plane, do a few calf raises, maybe twist my spine a little (discreetly, of course). You don’t need to turn it into a full yoga class, but movement helps so much.

You can even do mini stretches in your seat:

• Roll your ankles.

• Shrug your shoulders.

• Do tiny neck circles (pretend you’re just nodding along to music if it feels awkward).

Not only does it help prevent stiffness and swelling, but it also weirdly boosts your mood.

And let’s be real — no one’s paying attention anyway. Everyone’s too busy pretending their chicken pasta isn’t terrible.

6. Snack Smart: Because Plane Food Is... Well, Plane Food

I don’t want to sound ungrateful, but… airplane meals are basically edible question marks.

That’s why I bring my own healthy travel snacks now. Stuff that’s light, not messy, and doesn’t smell like regret.

Some go-tos:

• Almonds or cashews

• Protein bars

• Fresh fruit (if allowed)

• Whole grain crackers

• Dark chocolate (for morale)

Avoid heavy, greasy stuff before and during your flight. Trust me, turbulence + burger = bad life choices.

7. Skincare and Hygiene Survival Guide

Alright, so I used to think skincare on planes was for influencers. Nope — turns out, your skin suffers up there.

Cabin air = super dry = breakout city.

Here’s my little inflight survival kit:

• Travel-size facial wipes (because airplane bathrooms are sketchy).

• A light moisturizer or facial mist.

• Lip balm — an absolute must.

• Hand sanitizer, because… well, it’s a plane.

If you really want to go pro, brush your teeth before landing. There’s something about clean teeth that makes you feel human again.

Also, pack deodorant. I learned that the hard way once on a 10-hour flight to L.A. where I… let’s just say I didn’t feel “fresh.”

8. Energy Hacks That Got Me Through 14 Hours of Flying

Let’s talk about staying energized when your body’s screaming “please, just let me nap forever.”

These are my weirdly effective go-to’s:

1. Sunlight reset: As soon as you land, get outside for at least 15 minutes. It helps your body clock catch up.

2. Caffeine timing: Don’t drink coffee during the last few hours of your flight — save it for when you land. Instant perk-up.

3. Breathing exercises: I swear this helps. Slow, deep breaths during turbulence calm your nerves and get oxygen flowing.

4. Music or podcasts: I once spent an entire London flight listening to true crime stories. Not relaxing, but hey, I stayed awake.

And here’s the weirdest one: chewing gum. Keeps your jaw moving, your brain alert, and your ears from popping. Multitasking at its finest.

9. Final Thoughts: Travel Tired, But Happy

At some point, I realized that you can’t beat the exhaustion completely. You can only manage it — like that one friend who’s always late but still somehow loveable.

Long flights are part of the adventure. Yeah, they’re uncomfortable, but they also mean you’re going somewhere amazing.

So pack smart, hydrate, nap strategically, and give yourself grace when you land looking a little zombie-ish. We’ve all been there.

And if anyone judges you for wearing compression socks and a neck pillow at the same time — tell them comfort is confidence.

Anyway, what’s your go-to long flight ritual? Do you power through with movies, or actually manage to sleep like a normal person? (If it’s the latter, please teach me your ways.)

Author Profile

Hi, I’m Florian Werner, the founder of FLOWZOOM. The idea for FLOWZOOM started during an unforgettable trip around the world. After spending what felt like forever on long flights, I noticed just how tough it is to stay comfortable while traveling.

I tried every travel pillow I could find, hoping for some relief—but nothing worked the way I needed it to. That’s when I decided to create my own.

At FLOWZOOM, we focus on designing pillows that actually do what they’re supposed to: keep you comfortable and supported while you travel.

I’ve spent years figuring out what makes a great travel pillow. My goal is to make every trip easier for people who, like me, want to enjoy their journey without the aches and pains. I’m proud to share what I’ve learned through FLOWZOOM’s products and tips for better travel.

Here’s to making every trip a little more comfortable!