13 ways to make a long-haul flight less miserable

Reviewed by Sonia Abu Bakar✓, MSc Botany

By Abu Bakar Saadat8 min readPublisher: Saadat Rafiq

Last updated: 9 November 2026References

Illustration

On this page 10 sections

In short

You can't make 11 hours in economy fun, but you can make it kinder to your legs, your body clock and your wallet. Here's the NHS advice on blood clots and jet lag, and the UK rules on food, refunds and up to £520 if you land late.

At a glance

DVT risk: Higher on journeys over 4 hours (NHS)
Free food and drink: After a 4-hour delay on flights over 3,500km (CAA)
Compensation: £260 for 3 to 4 hours late, £520 for 4+ hours
Refund: You can choose not to travel after a 5-hour delay
Clot warning signs: Call NHS 111, or 999 with chest pain or breathlessness
Checked: November 2026

Gate 23, 9:40 a.m. The board changes from "Boarding" to "Delayed". Hamid groans. Sophie is already unwrapping a cereal bar. Auntie Parwin has packed a thermos, three cardigans and a whole roast chicken "just in case", and she wants to know if this means they get a free lunch.

It might, actually. By the time they land in Vancouver for Hamid's sister's wedding, she'll know more about passenger rights than the man at the desk.

Here are the 13 things that got the three of them through an 11-hour flight, plus the delay. The health advice comes from the NHS. The delay rights come from the UK Civil Aviation Authority (CAA) and apply to flights covered by UK law, known as UK261. This is general information, not medical or legal advice.

Before you go

1. Nudge your sleep towards your destination

Illustration of a couple in bed in a dim bedroom with a lamp on: a bearded man sitting up wide awake, and a woman with auburn curls lying down and pulling a grey eye mask over her eyes, a plain clock on the bedside table — Illustration

The NHS jet lag page says to get plenty of rest before you travel. You could also start going to bed and getting up earlier or later than usual, so you're closer to the time zone you're heading for. Vancouver is eight hours behind London in winter, so the plan was to go to bed later. Sophie, a primary-school teacher, lasted one night before her eye mask went back on at ten. Hamid stayed up, staring at the clock.

2. Check whether you're more likely to get a blood clot

Illustration of an older woman in a navy headscarf and glasses chatting with a smiling pharmacist in a white tunic across a small desk in a bright consultation room, her nephew in a grey hoodie standing behind her chair — Illustration

The NHS says deep vein thrombosis (DVT), a blood clot in a vein, usually in the leg, is more likely on a journey of more than four hours. You're also more likely to get one if you're over 60, smoke, are living with obesity, have had DVT before, take HRT or the combined pill, have cancer or heart failure, or are pregnant or had a baby in the last six weeks. If you've been treated for DVT, the NHS says to delay flights until at least two weeks after you start your blood-thinning medicine. Auntie Parwin is over 60, so she talked it through with her pharmacist before they flew.

Try saying (to Auntie Parwin): "You're not fragile. You're over 60. That just means you get first dibs on the aisle seat."

3. Dress for comfort, not the arrivals photo

Illustration of a bearded man in a bright bedroom holding up a pair of dark jeans and a pair of grey joggers, while a woman with auburn curls points firmly at the joggers, an open navy suitcase on the bed — Illustration

Loose clothing is one of the NHS's tips for lowering your DVT risk on a journey of four hours or more. Hamid's jeans stayed in the suitcase.

4. Pack a sleep kit

Illustration from above of a grey eye mask, orange foam earplugs, a folded sage scarf, a grey neck pillow and a phone on a charging cable laid out on a white duvet, a woman's freckled hands arranging them — Illustration

The NHS says an eye mask and earplugs can help you sleep on the plane. Sophie added a light scarf for the cold air vents and a neck pillow for Hamid, who has never once slept upright.

In the air

5. Drink water, then drink more water

Illustration of a woman with auburn curls holding out a sage water bottle in a dim plane galley at night while a smiling crew member in a navy waistcoat refills it from a clear jug, sleeping passengers visible past the curtain — Illustration

The NHS jet lag and DVT pages both say to drink plenty of water, and the NHS says DVT is more likely if you're dehydrated. Sophie gave up waiting for the trolley and took her bottle to the galley.

6. Go easy on the wine and coffee

Illustration of a bearded man in an aisle seat holding a cup of water and raising his other hand to politely turn down a bottle of wine offered by a crew member at a trolley, an older woman in a navy headscarf smiling beside him — Illustration

The NHS says to avoid alcohol on long journeys to lower your DVT risk, and that too much caffeine or alcohol can make jet lag worse. The free wine is not a bargain. Hamid stuck to water, and Auntie Parwin looked very pleased about it.

7. Get up and move every hour or so

Illustration of a dim plane cabin at night with sleeping passengers under white blankets, an older woman in a navy headscarf giggling behind her hand and an older bald man with a white beard stretching both arms up and laughing — Illustration

The NHS says not to sit still for long periods. Get up and move around every hour or so, and stretch and walk around the cabin when you can. Auntie Parwin did slow laps of the aisle and came back with two new friends, one of whom had brought his own flask.

8. Sleep on destination time

Illustration of a bearded man asleep in a window seat at night wearing an eye mask with his mouth open, while the woman beside him smiles at her phone, its plain back facing us — Illustration

The NHS says to try to sleep if it's night time where you're going. Sophie switched her phone to Vancouver time as soon as they boarded and let that decide when the eye masks went on. Hamid needed no persuading.

If it's delayed

9. Know when the airline has to look after you

Illustration of a woman with auburn curls talking confidently to a smiling airline agent in a navy blazer at a white service desk, a bearded man behind her holding two boarding passes and an older woman holding a thermos — Illustration

The CAA says that under UK261, for flights over 3,500km (its example is London to New York), you're entitled to care once the flight is at least four hours past its scheduled departure. That means food and drink, two phone calls or emails, and a hotel plus transport to it if you're stuck overnight, whatever caused the delay. Food and drink usually comes as a voucher. If you don't get one, ask the airline's staff.

Try saying: "We're now four hours past departure on a long-haul flight. Could you tell me how we get our food and drink vouchers, please?"

10. Keep every itemised receipt

Illustration of an airport café table with planes outside, a woman with auburn curls sliding a white receipt into a clear zip folder beside a sandwich and paper cup, and an older woman in a navy headscarf unwrapping a roast chicken leg from foil — Illustration

If the airline doesn't arrange care, the CAA says you can make your own arrangements and claim the cost back later. Ask for an itemised receipt or invoice and keep it safe. The CAA warns that airlines are unlikely to pay for alcohol, luxury hotels or luxury meals. Auntie Parwin's chicken, sadly, wasn't claimable either.

11. Claim compensation if you land more than three hours late

Illustration of a woman with auburn curls laughing as she types on a silver laptop at a kitchen table, a bearded man leaning over her shoulder with a steaming mug, and a clear folder of receipts on the table — Illustration

For flights over 3,500km, the CAA says you can claim £260 per person if you arrive three to four hours late, or £520 per person if you arrive more than four hours late. It's a fixed amount, not linked to what you paid for the ticket. It isn't paid automatically, so you have to claim from the airline, and it doesn't have to pay if the delay was caused by "extraordinary circumstances". If you disagree with its final answer, or it takes more than eight weeks to reply, you can escalate the claim.

12. Delayed five hours or more? You can walk away

Illustration of a departure gate with a plane outside: a bearded man stroking his beard with a scheming look, and a woman with auburn curls standing with her arms folded and a knowing smile — Illustration

If your flight is delayed by at least five hours, the CAA says you can choose not to travel and get a refund for the flights you haven't taken. Only do this if you really don't want to go. Hamid floated the idea. Sophie's face said they were going to that wedding.

One more catch: if you booked separate "self-transfer" flights, the CAA says you don't have a legal right to care or compensation if a delay makes you miss the next one.

After you land

13. Get outside, and stay up until bedtime

Illustration of a sunny waterfront path with mountains behind: an older woman in a navy headscarf beaming as she walks in front, a bearded man yawning hugely behind his hand, and a woman with auburn curls laughing — Illustration

The NHS says to switch your sleep to the new time zone as quickly as you can. Go outside in daylight, don't sleep during the day, and set an alarm so you don't oversleep. It also says melatonin tablets aren't recommended on the NHS for jet lag, because there isn't enough evidence they work. On a short trip of two or three days, the NHS says you could try staying on home time instead.

Long-haul rules at a glance

What	The rule	Source
Blood clot risk	DVT is more likely on journeys over 4 hours	NHS
On a journey of 4+ hours	Loose clothing, plenty of water, no alcohol, walk around	NHS
Jet lag on the plane	Sleep if it's night at your destination, limit caffeine and alcohol	NHS
Food, drink and calls	After a 4-hour delay on flights over 3,500km, whatever the reason	CAA (UK261)
Compensation, 3 to 4 hours late	£260 per person on flights over 3,500km	CAA (UK261)
Compensation, 4+ hours late	£520 per person on flights over 3,500km	CAA (UK261)
Refund	You can choose not to travel after a 5-hour delay	CAA (UK261)
No reply to your claim	Escalate after 8 weeks	CAA (UK261)

Source: NHS, DVT (deep vein thrombosis) and Jet lag (read 9 November 2026); UK Civil Aviation Authority, Delays (read 9 November 2026).

Long-haul checklist

I've started shifting my sleep, and I've packed an eye mask and earplugs.
I know if I'm more likely to get a blood clot, and I'm wearing loose clothes.
I'll drink water, skip the free wine and walk around every hour or so.
I know the four-hour care rule, and I'm keeping itemised receipts.
I know when I can claim £260 or £520, and that I have to ask for it.

Flying from the EU?

UK261 covers flights under UK law. The EU has its own rules. The EU's Your Europe site says they apply to flights within the EU, flights leaving the EU on any airline, and flights arriving in the EU from outside on an EU airline. Check that page before you claim.

Know the clot warning signs

If you think you have DVT, the NHS says to ask for an urgent GP appointment or get help from NHS 111. Signs include throbbing pain in one leg (usually the calf or thigh), swelling, red, blue or darkened skin around the painful area, and swollen veins.
If you have those symptoms and feel short of breath or have chest pain, call 999 or go to A&E, because a clot can travel to the lungs. Don't drive yourself.
If travel is taking a toll on your mental health, Samaritans are free, any time, on 116 123.

Your turn: what's the one thing you always pack, or never do, on a long-haul flight? Tell us in the comments. Hamid needs ideas for his knees.

Questions readers ask

How long does a flight have to be delayed before the airline gives you food?

Under UK261 it depends on distance. The UK Civil Aviation Authority says care starts after two hours for flights under 1,500km, three hours for 1,500km to 3,500km, and four hours for flights over 3,500km, such as London to New York.

How much compensation do you get for a delayed long-haul flight?

For UK261 flights over 3,500km, the CAA says it is £260 per person if you arrive three to four hours late and £520 per person if you arrive more than four hours late. It is not paid automatically, and the airline does not have to pay if the delay was caused by extraordinary circumstances.

Do I get a refund if my flight is delayed?

The CAA says that if your flight is delayed by at least five hours, you can choose not to travel and get a refund for the flights you have not taken. Only do this if you no longer want to go.

Does alcohol make jet lag worse?

Yes, the NHS says too much caffeine or alcohol can make jet lag worse. Its DVT advice also says to avoid alcohol on journeys of four hours or more.

Does melatonin help with jet lag?

The NHS says melatonin tablets are not recommended on the NHS for jet lag because there is not enough evidence that they work. Its main advice is to switch to the new time zone quickly and get daylight.

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Sources

We use primary, official and specialist sources appropriate to the topic.

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