Travel & Lifestyle
How to Become a Smart Traveller: Practical Tips for Comfortable Long-Haul Travel
PRIME
Smart travel starts long before take-off.
Becoming a smart traveller is about more than booking flights and packing a suitcase. Whether you’re travelling for business or leisure, knowing how to manage jet lag, stay healthy and travel comfortably can make every journey more enjoyable. These practical travel tips will help you become a smarter and more prepared traveller.
Fortunately, a little planning can go a long way. Here are some practical tips to help you travel smarter, arrive feeling refreshed and make the most of your journey.
Plan Your Route Wisely
The shortest route is not always the most comfortable one.
For some travellers, breaking up a long journey with a stopover can provide a valuable opportunity to stretch, walk around and mentally recharge before continuing. Others may prefer the convenience of a direct flight, even if it means spending more hours in the air.
When booking flights, consider more than just price. Think about departure times, transit duration, airport facilities and how well the schedule aligns with your sleep patterns. Choosing a flight that works with your body’s natural rhythm can make a significant difference to how you feel upon arrival.
Adjust Your Sleep Before You Arrive
Getting some rest during a long-haul flight can help reduce jet lag and make it easier for your body to adjust to a new time zone upon arrival.
If you are arriving during the day, try to get some sleep during the flight so you can remain active after landing. If you will be arriving at night, consider staying awake for part of the journey so you feel naturally tired closer to local bedtime.
Travel experts generally agree that the sooner you begin following your destination’s local schedule, the faster your body can adapt. Small adjustments before and during your flight can help reduce the effects of jet lag.
Stay Hydrated Throughout Your Journey
Aircraft cabins are known for having low humidity levels, which can contribute to dehydration.
Drink water regularly before, during and after your flight. While coffee, tea and alcoholic beverages can be enjoyable during travel, excessive consumption may worsen dehydration and disrupt sleep.
Carrying a refillable water bottle and drinking regularly throughout the journey can help combat fatigue, headaches and dry skin commonly associated with long-haul flights.
Get Moving Whenever Possible
A quick workout or brisk walk after landing can help improve circulation, reduce fatigue and speed up your body’s adjustment to a new time zone.
Sitting for long periods can leave you feeling stiff and sluggish.
Whenever possible, make time for physical activity after arriving at your destination. A brisk walk, a gym workout, a swim or even some light stretching can improve circulation and help your body adjust to the new environment.
While travelling, look for opportunities to walk more. Explore your surroundings on foot, take the stairs when practical and consider walking to nearby restaurants or meetings instead of relying solely on transport.
Regular movement not only benefits your physical health but can also improve sleep quality and boost energy levels.
Eat Well While Travelling
Travelling often disrupts normal eating routines, making it tempting to rely on convenience foods and unhealthy snacks.
Aim for balanced meals that include fruits, vegetables, lean proteins and whole grains whenever possible. Healthy eating helps maintain energy levels, supports your immune system and reduces the sluggish feeling that often accompanies travel.
Try not to overindulge in heavy meals immediately before or during flights, as digestion may slow down when you are seated for long periods.
Adapt Quickly to Local Time
One of the most effective ways to overcome jet lag is to embrace the local schedule as soon as you arrive.
Spend time outdoors during daylight hours, as natural sunlight helps regulate your body’s internal clock. If it is daytime at your destination, avoid the temptation to sleep immediately after checking into your hotel.
Likewise, when it is nighttime, minimise screen time and create a restful environment that encourages sleep.
The faster your body receives signals about the local time zone, the sooner it can adjust.
Make Long Flights More Comfortable
Long-haul flights are a great opportunity to relax, read or catch up on personal time. Planning how you spend your hours in the air can make the journey feel shorter and more enjoyable.
Long-haul flights can feel much shorter when you have a plan.
Instead of constantly watching the clock, divide the journey into manageable segments. Allocate time for meals, sleep, entertainment, reading and work.
For example, on a 12-hour flight, you might:
- Spend the first hour settling in and having a meal
- Watch a movie or read for a few hours
- Sleep during the middle portion of the flight
- Stretch and walk periodically
- Use the final hours to prepare for arrival
Having a routine helps make long flights feel more structured and less exhausting.
Choose Your Seat Carefully
Seat selection can have a major impact on your comfort.
Aisle seats offer easier access to walk around the cabin and stretch your legs, while window seats may provide a quieter environment for sleeping. Travellers who value a quick exit often prefer sitting closer to the front of the aircraft.
If you are travelling on a long-haul flight, consider paying a little extra for seats with additional legroom if your budget allows.
Stretch and Move During the Flight
Simple stretches and light movement during a flight can improve circulation, reduce muscle stiffness and help travellers feel more comfortable on long-haul journeys.
Health experts recommend moving regularly during long flights to improve circulation and reduce muscle stiffness.
Whenever it is safe to do so, stand up, walk around the cabin and perform gentle stretches every few hours. Simple movements can help reduce discomfort and lower the risk of circulation-related issues associated with prolonged sitting.
Travellers who are prone to leg swelling may also benefit from compression socks, especially during very long journeys.
Travel Smarter, Not Harder
Travelling does not have to leave you feeling exhausted.
By planning ahead, managing your sleep, staying active, eating well and adapting quickly to local time zones, you can significantly improve your travel experience.
The smartest travellers are not necessarily the most frequent flyers—they are the ones who understand how to take care of themselves throughout the journey, ensuring they arrive ready to enjoy every moment of their destination.
