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8 tips for flights of more than 10 hours

8 tips for flights of more than 10 hours

Editor's Note: The views expressed in this column are solely those of the author.

(CNNMoney) – Long-haul trips don't affect me.

I spent most of my twenties living in South Korea, and each of those years meant at least one round trip home to the United States, if not more.

Those transpacific flights were always out of reach for a rookie journalist's meager salary, which meant the need for a coach-class seat (unless she miraculously got upgraded to business class). Back then, she had precious few vacation days and she wanted every moment she was home, in America, to count. That meant hitting the ground running, with minimal jet lag and plenty of energy to meet up with friends.

I was fresh out of college when I took my flight routine down to a science, but these tips apply to any business traveler today. After years of 10+ hour flights, I've learned that it's all about preparation, which happens before you actually get on the plane.

Read: 7 'apps' to enjoy business trips

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1. Request a special meal when you book your flight.

This is one of the simplest ways to make an international flight tolerable. And they're free on most airlines.

I'm going for "Asian vegetarian food", which usually means Indian food. There are also vegan, halal, and gluten-free options to name a few.

For me, special meals have proven to be superior to what everyone else gets, plus they are served first. Most standard airline meals are loaded with simple carbohydrates, lacking the fiber to keep your digestive system moving. Traveler's constipation is real, and it's best avoided. (Within the same guideline, be sure to pack healthy snacks for the trip—high-fiber foods like raw almonds and fresh fruit are my favorites.)

2. Wear something comfortable but classy

I object to dressing scruffy while traveling. I usually go with a knit or pullover dress that feels as comfortable as a giant t-shirt, only tighter. I combine that with tights, flats and socks. (I shudder at the thought of walking barefoot through the security zone.) My stylish male friends recommend wrinkle-resistant button-down shirts and slacks with loafers. Leave tight clothing (stiff vests, tight jeans, anything with a tight waistband) in your suitcase. I'm also wearing a large silk pashmina for some extra warmth; I always need it.

3. When you board, set the clock to your destination time (or use the World Clock feature on your smartphone ).

Do your best to sleep when it's night at your destination, and stay awake when it's daytime there. Interestingly, flight crews adjust lights and power to a schedule that is often not at all conducive to adjusting to a new time zone, so you have to exercise a bit of self-discipline.

4. Drink lots of water

I know, I know, that means getting up a lot to use the airplane bathroom. (Get an aisle seat.) But airplanes are notoriously dehydrating, and staying hydrated is a big part of tackling any flight. You should drink plenty of water the day before your flight, the day of the flight, during the flight, and after the flight. If you're awake on the plane, you should be drinking water.

Also, bring your own bottle of water on board. Depending on the airline, fill it out before boarding (ask the gate agent if it's allowed, it's not on some international flights to the US) or have a flight attendant fill it out when you board the plane. They will bring the full bottle to your seat.

5. Stretch

Sitting in a cramped seat for hours is literally painful. That's what makes stretching such an important step. When you have to be seated, remember to occasionally twist your torso and look behind each shoulder. Just rolling your head back and forth a few times will help relieve a stiff neck. And when the seatbelt sign is off, take walks to the restroom area to stretch your legs and hips.

6. Avoid alcohol and caffeine.

Sorry to be a spoilsport. A strong drink or hot cup of coffee is a comfort for many, but alcohol and caffeine disrupt your ability to sleep. Passing out after three gin and tonics on the plane doesn't really provide significant rest. Liquor also dehydrates you and ruins your skin.

7. Pack an airplane “survival kit” in your carry-on, and keep it near your seat.

Here's what's in mine: eye mask, ear plugs, lotion with sun protection factor, and/or hand cream (no, airplane windows don't block UV rays; and, yes, these can damage your skin at 20,000 feet), face cream (I use Korean brand Laneige's Water Sleeping Mask, while jet-setting designer Lisa Eldridge has her own recommendations here), hand sanitizer, and toothbrush, paste of teeth, dental floss.

Read: Survival kit for travelers in 8 essential 'apps'

8. Entertainment.

I charge my iPhone and iPad to help me stay awake during daylight hours at my destination. This white noise app is also a godsend: White Noise. Don't forget a portable charger and cables just in case your seat doesn't have a USB port. Unread old editions of The New Yorker suffice as an unsophisticated option; they have the advantage of having a lot of text, and being light compared to other magazines.

nullLong-haul flights are not easy on the body or the mind. But we hope these tips help you feel more like a human being when you land at your destination.

Happy flying everyone.

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