Travel Hacks for Long Flights

Travel experts reveal 9 easy tricks for beating stiffness, staying hydrated and getting some rest

an illustration of people sitting in various rows on an airplane

Seated movement, prepping for decent sleep and pre-hydrating are among the smart tactics frequent travelers use on long flights to boost their odds of feeling refreshed and ready upon arrival.

Josie Norton

Berit Thorkelson,

AARP

Published April 08, 2026

Key takeaways

Long flights can worsen stiffness, circulation issues and dehydration, especially for older adults.
Simple pre- and in-flight habits can improve comfort and promote sleep.
Planning ways to stay hydrated, increasing seated movement and packing key items help preserve energy for your destination.

We travel to faraway destinations in spite of long plane rides. In fact, there’s a high probability that the words “I love a good 10-hour flight” have never been uttered in earnest.

The older we get, the harder it is to weather long flights. Ongoing aches and pains, poor circulation and dehydration are some of the physical propensities that are particularly troublesome issues for adults 50-plus on extended flights.

But that is not deterring many older adults. According to AARP’s 2026 Travel Trends survey, adults 50 and older are planning to include international trips this year.

“I still feel like I’m 30,” says 58-year-old Linda Perillo of Perillo Tours, an Italy-focused tour company founded by her late father in 1945. “But our bodies whisper, Not so fast, Ponce de León.”

Perillo is among the travel experts who shared these nine pieces of insider advice on how to soar through long-haul flights with the maximum amount of ease. The goal: Arrive at your destination ready to take it all in.

Reposition your personal item

Once the seatbelt sign is off, Joy Loverde, author and keynote speaker on family caregiving and aging alone, scooches her personal item out from under the seat in front of her. The boomer traveler positions it at the front edge of her own seat, allowing her to fully extend her legs. “I’ve found that this small adjustment for extra legroom is a lifesaver when I’m settling into a position comfortable enough for me to get a few hours of uninterrupted sleep,” Loverde says.

Soundproof your flight

“Silence is the closest thing to luxury most people will get on a plane, and it’s really the one thing you need most,” says frequent traveler Tracy Lamourie, 56. That’s especially true as access to fast and free in-flight Wi-Fi — which will make streaming more available — increases. She won’t fly without construction-grade over-the-ear noise-canceling headphones. “You can’t play anything on them, but they reduce the cabin noise to such a huge extent that you can actually sleep,” she says. “I cannot tell you how much of a difference that makes.”

an illustration of a person rolling a tennis ball under their foot on an airplane

A tennis ball rolled underfoot during your flight wakes up your legs, even as you remain seated.

Josie Norton

Bring a tennis ball

Audrey Kohout, co-CEO of Luggage Forward, keeps an easy-to-access ball on the plane. “Mid-flight, roll it under your feet,” she says. “It wakes your legs up, gets the blood moving and feels amazing after a few hours in the air.”

Pre-hydrate

Start ramping up your water intake the day before your flight, says Dr. Jeffrey H. Chester, medical director at the Ohana Addiction Treatment Center. “If you start the flight even slightly dehydrated, it can cause headaches, fatigue and other issues,” he says. Travis Turner, vice president of guest experience and aviation services at Cirrus Aviation Services, suggests adding electrolytes for better water retention. This prep is even more crucial for travelers who opt to skip in-flight hydration because of difficulties accessing the bathroom.

Eye masks make a difference

Along with a comfortable pillow and light blanket, eye masks should be standard in every traveler’s long-haul personal item. “Light exposure is one of the most important things that signals sleep,” Chester says. Airplanes can be bright even when the lights are dimmed, he adds. Consider pairing your mask with melatonin, taken about an hour before your destination’s projected bedtime. (Talk to your doctor about the correct dosage for you.)

Food prep

Add your snacks to reusable to-go containers to use at your destination or on the return trip. Remember: It’s OK to bring solid foods, as well as frozen ice packs, through airport security checkpoints. “Have [them] in your carry-on so you’re not flagging down the flight attendant or waiting for the rolling cart hour,” Perillo says. They’ll come in handy in the event of delays, too. Protein bars are her go-to to head off travel hypoglycemia. “[They’re] a combo of sugar and protein, which solves the problem until I can get to a meal,” she says.

an illustration of a person winding their watch

The sooner you can adapt to your destination’s rhythms around sleeping, eating and moving, the better — take on your new time zone upon boarding.

Josie Norton

Treat the plane like your destination

“Adjust your watch and mindset to your destination as soon as you board,” says Turner. Then, set a movement schedule, and align your meals, light exposure and rest as best you can with your arrival time to “significantly reduce fatigue and jet lag,” Turner says.

Move it

“One thing I never listened to in my 30s or 40s but absolutely do now: Stand up and move around every hour, even just to walk to the bathroom or stand by the galley for a minute,” Lamourie says. “Don’t wait until you feel stiff.” Even regular seated movement helps loosen joints, prevent swelling and improve blood flow. A few recommended seated movements from Colin Pennington, assistant professor and exercise science program director at Gwynedd Mercy University: glute flexes, toe circles and knee raises.

Up your sock game

Kohout packs an extra pair to change into halfway through a long flight. “Your feet swell, you get warm, things feel cramped — and fresh socks make your whole body feel reset. It’s like a mini shower for your feet at 35,000 feet,” she says.

And Dr. Tonie Reincke, the owner and medical director at Reincke Vein Center, recommends compression socks for travelers with a history of conditions that increase the risk of blood clots, such as lymphatic disease or deep vein thrombosis. But any traveler can appreciate how they reduce swelling and boost overall leg comfort, she says, helping them hit the ground destination-ready. Reincke recommends starting with a pair on the lighter end, in the 15 to 20 mmHg pressure range, unless instructed otherwise by your doctor.

The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

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Berit Thorkelson is a travel writer and editor for aarp.org. She has also written for publications such as National Geographic Traveler, Better Homes & Gardens and The Minnesota Star Tribune’s travel section.