{"id":882154,"date":"2025-05-13T14:10:15","date_gmt":"2025-05-13T13:10:15","guid":{"rendered":"https:\/\/www.trafalgar.com\/real-word\/?p=882154"},"modified":"2025-09-30T10:51:34","modified_gmt":"2025-09-30T09:51:34","slug":"tips-for-long-haul-flights","status":"publish","type":"post","link":"https:\/\/www.trafalgar.com\/real-word\/tips-for-long-haul-flights\/","title":{"rendered":"19 tips for long haul flights, by Travel Expert Tod Covich"},"content":{"rendered":"\n<p>With nearly 1,400 flights under his belt, Travel Director Tod Covich is no stranger to life at 35,000 feet. Before joining Trafalgar in 2019, he spent 25 years in the aviation industry, including a stint as cabin crew that took him around the world.&nbsp;Our <a href=\"https:\/\/www.trafalgar.com\/en-us\/destinations\/europe\/croatia\">Croatia<\/a>-based Travel Director has even taken the longest flight in the world \u2013 18 hours&nbsp;from Singapore to New York. Plus Tod travels to Australia during European winters to visit family and celebrate Christmas. He\u2019s learnt every trick in the book and has plenty of tips for long haul flights with your mind (and body) intact!&nbsp;<\/p>\n\n\n\n<p>From seat selection advice to keeping boredom at bay, Tod shares his best tips for long haul flights to help your air travel feel manageable \u2013 and maybe even enjoyable.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><em><strong>Read next: <a href=\"https:\/\/www.trafalgar.com\/real-word\/airport-tips\/\">17 airport tips and tricks every traveler should know<\/a><\/strong><\/em><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-considered-a-long-haul-flight\">What is considered a long haul flight?\u2019<\/h2>\n\n\n\n<p>Long haul journeys are generally considered as flights that take more than 6 or 7 hours, while short haul flights are less than 3 hours and medium haul flights are between 3-6 hours. Long haul flights are a lot of time spent on one plane \u2013\u00a0so take note of Tod&#8217;s tips to make sure your journey is as smooth as possible!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"wp-block-toc-block-my-custom-block\"><div id=\"table-of-contents-container\"><\/div><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1-before-the-flight\">1. Before the flight<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/\/2025\/05\/Tod-Covich-bus-TD-1024x576.jpg\" alt=\"Tod standing in front of a Trafalgar coach\" class=\"wp-image-882157\" style=\"width:1016px;height:auto\" srcset=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-Covich-bus-TD-1024x576.jpg 1024w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-Covich-bus-TD-330x186.jpg 330w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-Covich-bus-TD-1536x864.jpg 1536w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-Covich-bus-TD.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><em>Trafalgar Travel Director Tod used to work as an airline cabin crew member, and worked in aviation for 25 years.<\/em><\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-choose-your-seat-wisely\">Choose your seat wisely<\/h3>\n\n\n\n<p>One of my top tips for long haul flights is about seat selection. I like to sit towards the back where there could be a chance of spare seat or the last row where no one will be pulling on your seat from behind.&nbsp;&nbsp;<\/p>\n\n\n\n<p>When travelling alone, I go for the aisle in the centre 3 or 4 (depending on the aircraft) as it&#8217;s likely the people next to you are together and will access the other aisle. If you choose an aisle on the window side you will always have someone who needs to access to the aisle which isn&#8217;t a good idea if your plan is to sleep. A window seat can be good if you want to rest your head, while an aisle seat is better if you want to be able to get up easier \u2013 unless you know the people next to you, an aisle seat can be awkward!<\/p>\n\n\n\n<p>These days, I&#8217;m very much studying where I could get a spare seat, or if I can afford to go in premium or business. Check out the cost for an exit row \u2013 it might be worth the investment. Many airlines have premium economy now with extra legroom, which is another option to make the journey more comfortable.\u00a0<\/p>\n\n\n\n<p><\/p>\n\n\nTour not found.\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-to-wear-on-a-long-haul-flight\">What to wear on a long haul flight<\/h3>\n\n\n\n<p>I&#8217;m still someone who likes to dress up and look decent at the airport, but you have to be comfortable on the flight. So definitely, no jeans, no belts, no high heels, no tight shoes. I always pack a hoodie with a zip and loose trackie pants to change in to for during the flight.&nbsp;<\/p>\n\n\n\n<p>Even if it&#8217;s hot at my origin or destination, people forget that aircrafts are usually cold \u2013 especially since you&#8217;re mostly sitting. A hoodie is comfortable, keeps the back of your neck warm and it&#8217;s cold you can put the hood on. If people don&#8217;t like wearing hoodies, a light scarf like a pashmina is good. It gives you a barrier from the air conditioning and you can cover your head to sleep.&nbsp;<\/p>\n\n\n\n<p>Layering is the key. I always wear long-sleeved T-shirts as I don&#8217;t like my elbows touching the person next to me. And pack a little pair of slippers \u2013 those free ones you get from hotels. You don&#8217;t want to go the toilet in your socks!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-to-pack-for-a-long-haul-flight\">What to pack for a long haul flight<\/h3>\n\n\n\n<p>Carrying too much hand luggage or dressing in clothes that are not comfortable is one of my underrated tips for long haul flights, and something people often get wrong. Make sure you have the essentials \u2013 I have a little pack I keep in my seat pocket with my airpods, cord to keep my phone charged, ear plugs and eye mask.&nbsp;<\/p>\n\n\n\n<p>And I always suggest packing one set of clothes for your first day, just in case your bags are delayed. You just need the basics \u2013 underwear, t-shirt, and you can re-wear jeans etc.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/\/2017\/07\/travelwithluggage-www.istockphoto.com_gb_photo_travel-and-carrying-luggage-gm482893658-70544739-stock_colors-1024x683.jpg\" alt=\"Woman pulling carry-on case on an airport conveyor belt\" class=\"wp-image-9046\" srcset=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2017\/07\/travelwithluggage-www.istockphoto.com_gb_photo_travel-and-carrying-luggage-gm482893658-70544739-stock_colors-1024x683.jpg 1024w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2017\/07\/travelwithluggage-www.istockphoto.com_gb_photo_travel-and-carrying-luggage-gm482893658-70544739-stock_colors-1536x1025.jpg 1536w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2017\/07\/travelwithluggage-www.istockphoto.com_gb_photo_travel-and-carrying-luggage-gm482893658-70544739-stock_colors-330x220.jpg 330w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2017\/07\/travelwithluggage-www.istockphoto.com_gb_photo_travel-and-carrying-luggage-gm482893658-70544739-stock_colors-360x240.jpg 360w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2017\/07\/travelwithluggage-www.istockphoto.com_gb_photo_travel-and-carrying-luggage-gm482893658-70544739-stock_colors-600x400.jpg 600w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2017\/07\/travelwithluggage-www.istockphoto.com_gb_photo_travel-and-carrying-luggage-gm482893658-70544739-stock_colors.jpg 1698w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Long-haul flight essentials:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Travel pillow<\/li>\n\n\n\n<li>Eye mask<\/li>\n\n\n\n<li>Earplugs \/ noise-cancelling headphones<\/li>\n\n\n\n<li>Reusable water bottle<\/li>\n\n\n\n<li>Healthy snacks<\/li>\n\n\n\n<li>Skincare \/ lip balm<\/li>\n\n\n\n<li>Toothbrush &amp; toothpaste<\/li>\n\n\n\n<li>Portable charger &amp; charging cable<\/li>\n\n\n\n<li>Book<\/li>\n\n\n\n<li>Layered clothing<\/li>\n\n\n\n<li>Compression socks<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-take-your-own-snacks\">Take your own snacks<\/h3>\n\n\n\n<p>I take some of my favourite snacks from home since airports charge high prices for them. I take a small chocolate bar or protein bar,&nbsp; something savoury like flavoured rice crackers or crisps. I\u2019m gluten free, but even if I wasn\u2019t I\u2019d pack snacks in case I miss the meal, or the airline\u2019s snacks are not my thing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-prioritise-your-sleep-schedule-before-take-off\">Prioritise your sleep schedule before take off<\/h3>\n\n\n\n<p>It&#8217;s good to get some restful sleeps before the travel day. Depending on flight timings I would try to fly late at night, which relates to my bed time, and try to sleep after take off. If it&#8217;s an early morning flight from Australia (I generally try to avoid these) then you probably didn&#8217;t get a full night&#8217;s sleep so again try to sleep after take off but can be harder when it&#8217;s daytime.&nbsp;&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"tf__card-wrapper related-blog-2\">\n    <div class=\"tf__post-card\" style=\"background: linear-gradient(\n        rgba(0, 0, 0, 0.44), rgba(0, 0, 0, 0.44)), url(https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/01\/Insightful-Quiz-Question-Image-75.png) no-repeat center center \/ cover;\">\n        <div style=\"padding-top:50px; padding-bottom:50px;\" class=\"tf__post-card-content\">\n            <span>Related blog<\/span>\n            <a href=\"https:\/\/www.trafalgar.com\/real-word\/how-to-sleep-on-a-plane\/\" title=\"How to sleep on a plane, according to these frequent fliers\">\n                <h2 style=\"max-width: none;\">How to sleep on a plane, according to these frequent fliers<\/h2>\n            <\/a>\n        <\/div>\n    <\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-limit-alcohol-caffeine-and-avoid-greasy-food-before-flying\">Limit alcohol\/caffeine and avoid greasy food before flying<\/h3>\n\n\n\n<p>Don&#8217;t overeat or eat greasy food and alcohol before your flight. Drink a decent amount of water the day of your flight, and fill up you water bottle in the airport once you&#8217;ve passed through security.<\/p>\n\n\n\n<p>It&#8217;s fun to celebrate going on holidays but if you&#8217;re going long haul save those drinks for the destination.&nbsp; If you have a late flight you might want to have a nice meal at home or the airport, and avoid the first meal on the flight especially if it&#8217;s after 11pm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-download-entertainment-in-advance-nbsp\">Download entertainment in advance&nbsp;<\/h3>\n\n\n\n<p>Make sure you have your own entertainment to complement the in-flight entertainment system. Download music, podcasts, movies and audiobooks in advance, and bring noise-cancelling headphones.<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"tf__box horizontal tour-cta\" style=\"height:100%\" data-module-name=\"Trafalgar Unlocked Awards 2024\">\n    <div class=\"tf__box-hero\">\n        <div style=\"background: url(https:\/\/content1.travcorpservices.com\/media\/11991\/balkan-delight-guided-tour.jpg?width=1300&#038;height=1300&#038;mode=crop) no-repeat center center \/ cover;\"><\/div>\n    <\/div>\n    <div class=\"tf__box_container\" style=\"background-color: #CFD3C4;\">\n        <div class=\"tf__box_title\" style=\"color: #4B6B35\">\n            <span class=\"tf__box_title-icon\"><i aria-hidden=\"true\" class=\"fa fa-suitcase\"><\/i><\/span>\n            <span class=\"tf__box_title-text\">Go on tour<\/span>\n        <\/div>\n        <div class=\"tf__box_content\">\n<a href=\"https:\/\/www.trafalgar.com\/tours\/balkan-delight\" data-item-type=\"navigation\" data-item-name=\"View Trip\">\n            <p class=\"box-header\" style=\"max-width: none;\">Balkan Delight<\/p>\n\t\t\t<br>\n            \n                <button class=\"tf__button\" style=\"background-color:#4B6B35\">View Trip<\/button>\n            <\/a>\n        <\/div>\n    <\/div>\n<\/div>\n\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-adjust-your-schedule-to-the-destination-time-zone-a-day-or-two-before\">Adjust your schedule to the destination time zone a day or two before<\/h3>\n\n\n\n<p>If you can, adjusting your schedule by at three to four hours can make a major difference for your arrival. The second you board, reset your watch and pretend you&#8217;re already in your destination. Once you land, never look at the home timezone.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-think-about-how-to-adapt-your-routine-to-the-flight\">Think about how to adapt your routine to the flight<\/h3>\n\n\n\n<p>I honestly believe in taking snacks and sticking to your routine. My routine in the morning is that I take a few supplements, including this horrible green vitamin powder. I take all this stuff in travel size in the cabin and I have it with me so that I trick my body. I tell my body, \u201chey, it&#8217;s morning \u2013 you survived\u201d.&nbsp;<\/p>\n\n\n\n<p>Just do what you normally do. If you don&#8217;t normally eat a hamburger at midnight, then don&#8217;t eat one on the plane at midnight.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-top-tips-for-during-your-long-haul-flights\">2. Top tips for during your long-haul flights<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/\/2025\/05\/Tod-in-a-cap-1024x576.jpg\" alt=\"Tod standing arm-in-arm with a Trafalgar guest\" class=\"wp-image-882158\" srcset=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-in-a-cap-1024x576.jpg 1024w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-in-a-cap-330x186.jpg 330w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-in-a-cap-1536x864.jpg 1536w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-in-a-cap.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Tod with Trafalgar guest Dolores<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-stay-hydrated-with-regular-water-intake\">Stay hydrated with regular water intake<\/h3>\n\n\n\n<p>I stick to non-gassy drinks (boring as it seems \u2013 water is the best). You can pack powdered sports drinks or sachets of electrolytes to help you stay hydrated during the flight.<\/p>\n\n\n\n<p>One glass of wine is also a good strategy, but I try to avoid alcohol in general.<\/p>\n\n\n\n<p><strong><em>READ NEXT: <a href=\"https:\/\/www.trafalgar.com\/real-word\/jet-lag-tips\/\">Trafalgar travel hacks: 9 expert tips on how to beat jet lag<\/a><\/em><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-move-frequently-stretch-walk-do-in-seat-exercises\">Move frequently: stretch, walk, do in-seat exercises<\/h3>\n\n\n\n<p>I try to sleep at least 4-5 hours initially go take a walk and hope I can sleep some more. I suggest a light neck stretch to the sides and if possible stretch your back but reaching up. If you&#8217;re not asleep, move around the cabin every so often to avoid blood clots.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-don-t-worry-if-you-can-t-sleep-watch-movies-and-tv-shows\">Don\u2019t worry if you can\u2019t sleep \u2013 watch movies and TV shows<\/h3>\n\n\n\n<p>If you can\u2019t sleep, try not to worry about it. It happens even when you don&#8217;t fly. Watch something on your ipad or seat back screens but something that doesn&#8217;t require you to stay awake like a thriller series or movie. Go for sitcoms and short shows in case you do fall asleep.\u00a0<\/p>\n\n\n\n<p>I try to watch a movie if I\u2019m alert, and sitcoms or TV series if I am hoping to sleep. Being distracted does make the time pass faster.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-use-your-sleep-kit-nbsp\">Use your sleep kit&nbsp;<\/h3>\n\n\n\n<p>Pull our your pre-planned sleep kit with a neck pillow, eye mask, ear plugs, lip balm, travel pillows and whatever you need for a bedtime routine. Doing your routine helps tell you body its bed time. Make sure your watch and phone are set to the future destination timezone!<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"tf__box horizontal tour-cta\" style=\"height:100%\" data-module-name=\"Trafalgar Unlocked Awards 2024\">\n    <div class=\"tf__box-hero\">\n        <div style=\"background: url(https:\/\/content1.travcorpservices.com\/media\/14947\/australian-highlights-guided-tour.jpg?width=1300&#038;height=1300&#038;mode=crop) no-repeat center center \/ cover;\"><\/div>\n    <\/div>\n    <div class=\"tf__box_container\" style=\"background-color: #CFD3C4;\">\n        <div class=\"tf__box_title\" style=\"color: #4B6B35\">\n            <span class=\"tf__box_title-icon\"><i aria-hidden=\"true\" class=\"fa fa-suitcase\"><\/i><\/span>\n            <span class=\"tf__box_title-text\">Go on tour<\/span>\n        <\/div>\n        <div class=\"tf__box_content\">\n<a href=\"https:\/\/www.trafalgar.com\/tours\/australian-highlights\" data-item-type=\"navigation\" data-item-name=\"View Trip\">\n            <p class=\"box-header\" style=\"max-width: none;\">Australian Highlights<\/p>\n\t\t\t<br>\n            \n                <button class=\"tf__button\" style=\"background-color:#4B6B35\">View Trip<\/button>\n            <\/a>\n        <\/div>\n    <\/div>\n<\/div>\n\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bring-music-or-meditation-tracks\">Bring music or meditation tracks<\/h3>\n\n\n\n<p>Make sure you have music that is saved to your device, plus mediation or calming music if you want to drown out the sounds around. It can be worth packing a book incase there is a fault with the entertainment onboard.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/\/2022\/09\/airplane-airport-tarmac-1024x683.jpg\" alt=\"Commercial airplane parked at an airport gate during sunset, with ground service equipment and personnel visible, offering insights on how not to lose luggage.\" class=\"wp-image-870801\" srcset=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2022\/09\/airplane-airport-tarmac-1024x683.jpg 1024w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2022\/09\/airplane-airport-tarmac-330x220.jpg 330w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2022\/09\/airplane-airport-tarmac.jpg 1214w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-book-yourself-a-transit-lounge-nbsp\">Book yourself a transit lounge&nbsp;<\/h3>\n\n\n\n<p>For our guests coming from Australia and New Zealand, they would have to take two flights to reach Europe. So I always recommend paying to use some facility, like a lounge, where you&#8217;ve got a shower, so you can freshen up.<\/p>\n\n\n\n<p>During that transit in Asia or Middle East it&#8217;s worth the investment to feel human again.<\/p>\n\n\n\n<p>Most airline lounges don&#8217;t let you in unless you&#8217;re in a loyalty program, and if they do they charge a lot. But look on the airport website for independent lounges and facilities, and check if your credit card has an agreement that gains you lounge access.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-focus-on-your-arrival-destination-timezone\">Focus on your arrival destination timezone<\/h3>\n\n\n\n<p>Don&#8217;t look at the time back at home because your body wants to put you back there. You have to trick your body that you&#8217;re in a new place. When you arrive, head into the sunshine!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-upon-arrival\">3. Upon arrival<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/\/2025\/05\/Tod-Covich-on-trafalgar-bus-1024x576.jpg\" alt=\"Tod inside a Trafalgar coach talking to guests\" class=\"wp-image-882155\" srcset=\"https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-Covich-on-trafalgar-bus-1024x576.jpg 1024w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-Covich-on-trafalgar-bus-330x186.jpg 330w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-Covich-on-trafalgar-bus-1536x864.jpg 1536w, https:\/\/www.trafalgar.com\/real-word\/wp-content\/uploads\/2025\/05\/Tod-Covich-on-trafalgar-bus.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-spend-time-outdoors-as-soon-as-possible-to-reset-your-body-clock\">Spend time outdoors as soon as possible to reset your body clock<\/h3>\n\n\n\n<p>Being in daylight (even if it&#8217;s nighttime at home) is the best way to adjust on your arrival day, and try stay up until night at your destination. Stay up and go out. Explore and keep busy. Have a break (coffee\/lunch etc.) but avoid naps and bed until that evening.&nbsp;<\/p>\n\n\n\n<p>Don&#8217;t go to bed too early and avoid caffeine etc in the evening as you might wake up at 2am. I would go to bed 9.30\/10pm and you can take natural supplements like melatonin.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-don-t-nap-push-through-until-the-local-bedtime\">Don\u2019t nap \u2013 push through until the local bedtime<\/h3>\n\n\n\n<p>Taking naps during the day will make the adjustment harder. I recommend pushing through, but if you are really tired \u2013 where it becomes unsafe \u2013 then a nap is needed, no more than 2 hours. But not in your bed or a dark room! Take a nap outside on a sunlounge, and set an alarm \u2013&nbsp;the body responds best to seeing sunlight to keep awake.<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"tf__box horizontal tour-cta\" style=\"height:100%\" data-module-name=\"Trafalgar Unlocked Awards 2024\">\n    <div class=\"tf__box-hero\">\n        <div style=\"background: url(https:\/\/content1.travcorpservices.com\/media\/kxbdhpf1\/real-italy-guided-tour.jpg?width=1300&#038;height=1300&#038;mode=crop) no-repeat center center \/ cover;\"><\/div>\n    <\/div>\n    <div class=\"tf__box_container\" style=\"background-color: #CFD3C4;\">\n        <div class=\"tf__box_title\" style=\"color: #4B6B35\">\n            <span class=\"tf__box_title-icon\"><i aria-hidden=\"true\" class=\"fa fa-suitcase\"><\/i><\/span>\n            <span class=\"tf__box_title-text\">Go on tour<\/span>\n        <\/div>\n        <div class=\"tf__box_content\">\n<a href=\"https:\/\/www.trafalgar.com\/tours\/real-italy\" data-item-type=\"navigation\" data-item-name=\"View Trip\">\n            <p class=\"box-header\" style=\"max-width: none;\">Real Italy<\/p>\n\t\t\t<br>\n            \n                <button class=\"tf__button\" style=\"background-color:#4B6B35\">View Trip<\/button>\n            <\/a>\n        <\/div>\n    <\/div>\n<\/div>\n\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-careful-with-your-caffeine-intake\">Careful with your caffeine intake<\/h3>\n\n\n\n<p>Stimulants are good, but there&#8217;s a point where you&#8217;ve got to cut them off. Because if you decide to have a coffee at five or six in the evening, but you&#8217;re planning to go to bed at nine, then that may counteract and change your body time.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><em><strong>READ NEXT:&nbsp;<a href=\"https:\/\/www.trafalgar.com\/real-word\/croatia-travel\/\" target=\"_blank\" rel=\"noreferrer noopener\">Game of Thrones is over, but Croatia\u2019s appeal will live forever<\/a><\/strong><\/em><\/p>\n\n\n\n<p><em>Those are Tod&#8217;s best tips for long-haul flights \u2013 and with 1400 flights under his belt, we certainly think he knows best! Do you have any other tips to add? Leave us a comment&#8230;<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With nearly 1,400 flights under his belt, Travel Director Tod Covich is no stranger to life at 35,000 feet. Before joining Trafalgar in 2019, he spent 25 years in the aviation industry, including a stint as cabin crew that took him around the world.&nbsp;Our Croatia-based Travel Director has even taken the longest flight in the [&hellip;]<\/p>\n","protected":false},"author":59,"featured_media":882156,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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