Twelve hours cooped up in an airplane, meals served in the middle of the night, and the sense of arriving exhausted before one’s vacation has even begun: long-haul flights remain a challenge for many travelers. Yet, certain habits can reduce fatigue and help cope better with these endless journeys. After 25 years spent in the skies, British flight attendant Kris Major shared with CNN his tips for traveling in better conditions. From seat selection to mistakes to avoid before boarding, he outlines the practices that truly make a difference.

Sleeping first and foremost, even if that means turning down a meal

For travelers boarding a night flight, Kris Major believes the priority should be to get some sleep. He says that eating before boarding helps prevent losing valuable rest once in the cabin. The issue is particularly significant on the comparatively “short” legs of long-haul journeys, such as a New York–London route, where passengers sometimes have only five or six hours to actually sleep.

In his interview with CNN, the cabin crew member explains that regulars in business travel have already embraced this logic. “Experienced travelers, after takeoff, when you walk through the cabin, you see they’ve disappeared: they’ve pulled the covers up and they’re sleeping”, he says.

The flight staff also advises not forcing yourself to eat when meals are served amid a large time shift. “Most airlines do not plan their meal service particularly around the passenger, the acclimatization and the time zones crossed”, he explains. In short, if the body wants sleep rather than a dinner served at roughly 3 a.m., it’s better to close your eyes.

The steward also recommends bringing your own comfort accessories, even when the airline provides cushions and blankets. An eye mask, a travel pillow, or a personal throw can markedly improve cabin rest. Especially since some gear can be missing on very crowded flights. “That happens, he admits. So I’d say: do as much as possible to ensure your own comfort and your own needs.”

When sleep simply won’t come, it’s nevertheless pointless to push it. Kris Major notes that the body may just not be ready to sleep due to jet lag. However, if a long journey or a meeting awaits the passenger on arrival, he nevertheless recommends trying to rest as much as possible during the flight.

Move around, choose the right seat, and don’t hesitate to take off your shoes

Staying immobile for more than ten hours isn’t harmless for the body. To limit discomfort and promote blood circulation, the steward advises moving regularly, even without leaving your seat. “Move around in your seat, move your legs, do whatever comes naturally: wiggle, move, get the blood circulating if that’s what you need”, he explains.

Regarding comfort, Kris Major also defends a practice that often divides passengers: removing your shoes during the flight. According to him, it helps circulation and improves well-being during long journeys. “We do it ourselves. I think most people do it. It’s the right thing to do if you’re on a long-haul flight”, he asserts. The steward does caution, however, that a minimum of courtesy remains essential, particularly with clean socks.

The seat selection also plays a significant role. For travelers sensitive to turbulence, Kris Major recommends seats toward the front of the aircraft, where movements are less noticeable. Taller passengers may prefer seats near the emergency exits to gain more legroom.

He himself always favors the window. “It’s purely a personal preference; I can lean against the wall, drop my head, and sleep”, he explains. Conversely, he believes the middle seat remains the worst possible choice on a long flight, especially for those hoping to sleep a few hours.

Finally, the steward advises always to plan entertainment and snacks for the journey. A tablet, noise-cancelling headphones, a power bank, and snacks help avoid many annoyances when the in-flight screen offering films and series malfunctions or when the first meal is late.