Arriving rested after a long-haul flight

Long flights ask a lot of the body: hours of sitting, dry cabin air, and a clock that no longer matches the sky outside. You can't make the flight shorter, but you can make it gentler, and you can plan so the first day at your destination isn't lost to exhaustion.

Choose your seat on purpose

Think about what you want from the flight before you pick a seat. A window lets you lean against the wall and sleep without being disturbed. An aisle makes it easy to stand, stretch and move without climbing over anyone. Bulkhead and exit rows can offer more legroom, but they come with trade-offs such as fixed armrests or no under-seat storage during takeoff and landing.

Seat maps on the airline's site show the layout. It's worth a look, especially on an overnight flight.

Start shifting your clock before you leave

If you're crossing several time zones, nudge your sleep toward the destination in the days before you go: a little earlier to bed if you're flying east, a little later if you're flying west. Even an hour helps.

Once you board, set your watch to destination time and try to eat and sleep on that schedule. If it's night where you're going, rest. If it's morning, stay awake and let the light in.

The goal isn't to enjoy every minute of a long flight. It's to step off the plane still feeling like yourself.

Drink water, move often

Cabin air is dry, and it's easy to drink less than you need. Bring an empty bottle through security and fill it up, then keep sipping. Go easy on alcohol, which tends to make both the dryness and the fatigue worse.

When the seatbelt sign is off, stand up and walk the aisle now and then. In your seat, flex your ankles, roll your shoulders and change position. Some travelers find compression socks make their legs feel better on long flights.

Pack a small comfort kit

• A supportive neck pillow
• An eye mask and earplugs, or noise-canceling headphones
• A warm layer and a pair of thick socks
• Lip balm and a small moisturizer
• A toothbrush, so you can freshen up before landing
• Downloaded films, music or books, in case the screen misbehaves
• A few snacks you actually enjoy

Your first day on the ground

Daylight is your best ally. Get outside, take a walk and eat meals at local times. If you arrive in the morning, a short nap is fine, but keep it brief and try to stay up until a reasonable local bedtime. Plan something easy and pleasant for the first afternoon rather than your most important meeting or your most ambitious hike.

By the second day, most travelers find their rhythm returning. By the third, the long flight is just part of the story.