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How to survive a long flight - am I jet lagged?

  • Writer: Itallo Olimpio
    Itallo Olimpio
  • Dec 11, 2025
  • 5 min read

Updated: Dec 27, 2025

A little while ago, I posted a photo on Instagram from inside a 14-hour flight from São Paulo to Dubai, my longest flight yet, and after that, I started getting some interesting feedback in my DMs. Apparently a lot of people were either terrified of taking their first long-haul flight, or just confused about how I managed to look somewhat alive after 14 hours sitting in the same seat.



So I figured: if that quick IG post helped people, why not turn it into a full article? A proper, detailed version of how I survived that flight without losing my mind, and how you can do the same.


So here we are. This is the expanded, brutally honest guide, part storytime, part survival manual, for anyone who’s facing their first (or fifth… or tenth) long-haul flight and wants to come out on the other side looking alive. And because we all love a little drama: yes, we’ll talk about jet lag too, because nothing hits harder than landing in a new time zone and forgetting what day it is.


Let’s get into it.


First: Long flights are weird. Accept it.

I don’t care how glamorous your destination sounds. Long flights are uncomfortable. They mess with your body, your brain, your mood, and your sense of time. At hour nine, you start questioning your life choices. At hour eleven, you genuinely forget how your bed feels. At hour thirteen, you swear you can hear your spine begging for mercy.


But here’s the truth: they are survivable. And honestly? They’re not as dramatic as people make them seem, if you go in with a plan.


On my 14-hour Emirates flight, I was expecting chaos. Instead, I walked off feeling way better than I thought I would. Mostly because I was intentional about everything I did.


Here’s the breakdown.


1. Hydrate like your life depends on it

Airplane air is drier than the Sahara. That’s not an exaggeration; humidity levels inside a cabin can drop as low as 10%. Your lips crack, your eyes burn, your nose becomes a desert, and your skin begs for a moisturizer you didn’t pack.


Drink water. A lot of it.


I know, I know. More water means more bathroom trips. But that’s exactly the point: going to the bathroom keeps you moving, which is critical for your circulation. Also, don’t rely on those tiny 100ml cups flight attendants hand out. Bring your own bottle and refill it whenever possible.


Trust me: your body will thank you later.


2. Move your body — even if you feel lazy

Blood flow is no joke at high altitudes. Sitting still for 10+ hours increases your risk of swelling, discomfort, and even blood clots.


Here’s what I did:Every hour I wasn’t sleeping, I stood up for two minutes. I stretched my legs. I rolled my ankles. I pretended I was “taking a walk” even though all I did was stand near the galley like a lost tourist.


People might look at you weird, but nobody knows what time it is anyway, so who cares.

Your body needs movement. And no, tapping your foot doing nothing does NOT count.


3. Stick to ONE series or movie franchise

This is the hill I will die on.


When you’re stuck on a plane for 14 hours, variety is not your friend. Jumping between movies gets boring fast and makes the flight feel even longer.


Pick one thing and commit to it.


Four or five episodes of a show? Done. That’s three to four hours gone. Half a season? Even better. Movie trilogy? Chef’s kiss.


On my flight, sticking to one series made time feel like it was actually moving. Plus, it gives your brain a sense of continuity, which somehow makes the discomfort easier to ignore.


Me, mid-flight
A selfie I sent my mom on hour 6 of the flight. Emirates' 20 USD Wi-Fi actually worked?!


4. Sleep strategically — yes, even if you “can’t sleep on planes”

If you want to reduce jet lag, don’t fight sleep. But don’t overdo it either.


A long nap of 4–5 hours is perfect. It gives your body a reset without making you feel like you’ve wasted the entire flight drooling on a neck pillow. It also makes the time-zone transition less brutal, especially if you’re flying east or west long distances.


Here’s what helped me:

  • Neck pillow: doesn’t really work for me but may work for you

  • Warm socks

  • Eye mask and ear plugs (I mostly use my AirPods' noise cancellation feature)

  • Accepting that you’ll never look cute sleeping upright


Once you let go of dignity, the nap hits harder.


5. Snacks… yes, bring them

Airline food is fine. Sometimes it’s even good. But it’s not your food, and long flights make you crave something familiar.


I brought a KitKat from home and it genuinely made me happy mid-flight. It’s the comfort factor. It reminds your brain you’re still human.


Also: flight attendants will absolutely give you more food or snacks if you ask - and if available. As long as you say “please” and "thank you" they’ll treat you like royalty.


But having a personal snack? Game-changing.


Okay… but am I jet lagged?

Let’s talk about the real villain of long flights: jet lag.


Jet lag is that moment you step off the plane and your body says, “Nope. Absolutely not.”

You feel tired but wired. Hungry at random hours. Wide awake at midnight. Your brain operates like a Windows XP computer on its last breath.


So how do you know if you’re jet lagged?


Classic jet lag symptoms:

  • You don’t know what day or time it is

  • You wake up at 3 a.m. ready to run errands

  • You’re exhausted at lunchtime

  • Your appetite makes no sense

  • Your mood is unstable

  • You feel like you’re moving through fog

If any of this hits… congratulations, you’re jet lagged.


Can you prevent it?

Not entirely. But you can minimize it:

  • Drink water (see? It always comes back to hydration)

  • Sleep strategically during the flight

  • Spend time in sunlight after landing

  • Eat at local meal times

  • Stay awake until a reasonable bedtime in your destination

You’re basically forcing your body to “update its software.” It takes around 1 day per 1–2 time zones crossed to feel normal again.


The mental game: what actually saves you

Long flights are 50% physical survival, 50% mindset.


You have to accept the temporary discomfort. You have to remember why you’re flying in the first place. Thinking about your destination, the food you’re about to eat, the people you’re about to meet, the hotel bed waiting for you, makes the hours feel lighter.


On my flight to Dubai, every time I felt irritated, bored, or stiff, I reminded myself:“You’re literally going to be landing in a few hours. Relax.”


And genuinely, it worked.


Final Thoughts: You’re tougher than you think

Long flights sound scary if you’ve never done one. But the truth is, your body adapts. Your brain adapts. And with a little strategy, you can step off even a 14-hour flight feeling way more human than expected.


Hydrate, move, sleep, commit to one series, and bring a snack that feels like home. Do these five things, and you’ll not only survive the flight, you’ll actually feel okay when you land.


Remember: the flight is temporary. The destination is worth it.


Safe travels, and may your next long-haul be smoother than your Wi-Fi at 30,000 feet


Extra: my personal must-have travel gear (prices as of Dec 2025)


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