Things to Do on a Long-Haul Flight from India: Entertainment, Sleep, Hydration, Meals
By Zara Khan (Zara Khan covers experiential luxury travel for Indians — private villas, butler service, overwater resorts and premium cabin travel — with a sharp eye on what actually justifies the price versus what is marketing.) · Published · 10 min read
Entertainment, sleep, hydration, compression socks, vegetarian meal codes, mid-flight stretches — what to pack and do across 10-15 hours.
Pre-flight setup — what to do in the 24 hours before
The flight itself is shorter than people remember; what kills you is showing up exhausted, dehydrated and hungry. Front-load your preparation:
- Sleep at your normal time the night before. Counterintuitive, but staying awake to "tire yourself" backfires — you board exhausted and cannot sleep on the plane anyway.
- Hydrate intensely. 3-4 litres of water in the 24 hours before. Cabin air is dry (15-25% humidity vs 50% sea-level) and dehydration amplifies jet lag.
- Avoid alcohol the night before. Alcohol disrupts sleep architecture; combined with cabin dehydration, you start the flight half-jet-lagged.
- Eat normally. Skipping meals to "save room for airline food" leaves you irritable. Eat a standard meal 3-4 hours before flight.
- Pre-select your seat. Window for sleepers, aisle for hydration-and-bathroom users, exit row or premium economy if budget allows.
Pack the right cabin bag
The difference between a tolerable long-haul and a miserable one is in your cabin bag. Pack:
- Reusable water bottle (empty, fill after security). Most international airports have fill stations. Cabin water from the trolley is not enough.
- Compression socks. 15-20 mmHg rating. Reduce risk of DVT, also reduce ankle swelling. Especially important for travellers over 40 or with circulatory issues.
- Eye mask and earplugs. The biggest no-cost upgrade to sleep quality. Decathlon and Amazon Basics versions are cheap and effective.
- Travel pillow (neck or memory foam). Memory foam beats inflatable. Trtl is good for side-sleepers.
- Noise-cancelling headphones or earbuds. Bose QC, Sony XM, Apple AirPods Pro — game changers.
- Phone, tablet, e-reader fully charged. Plus power bank (must be in cabin per BCAS rules).
- Downloaded entertainment. Movies on Netflix offline, podcasts, Kindle library, audiobooks. In-flight entertainment can fail.
- Snacks. Protein bars, dry fruits, nuts, fruit. Airline meals are at fixed times and may not match your hunger.
- Skin care. Lip balm, moisturiser, eye drops. Dry cabin air dehydrates skin and eyes.
- Toothbrush, paste, deodorant. Freshening up at the 8-hour mark is morale-boosting.
- Loose change of clothes (if possible). Yoga pants, soft tee. Sleeping in jeans is misery.
- Layers. Cabin temperature varies 18-26°C; bring a cardigan or light sweater.
- Pen. Useful for immigration forms (still required in some countries).
Pre-order the right meal
Indian travellers have specific meal needs and airlines offer 20+ special meal codes. Pre-order at least 24 hours before flight via the airline's "Manage Booking" page. Common codes:
- VGML (Vegetarian Vegan): strict vegan, no dairy or honey. Best for vegans.
- AVML (Asian Vegetarian): Indian-style vegetarian, includes dairy. Often spiced curries and rice. Best for most Indian vegetarians.
- VLML (Vegetarian Lacto-Ovo): includes dairy and eggs.
- HNML (Hindu Meal): non-vegetarian Indian (chicken, lamb), no beef or pork.
- JNML (Jain Meal): strict Jain — no root vegetables (onion, garlic, potato, ginger). Available on most international carriers.
- KSML (Kosher), MOML (Muslim/Halal): religion-specific.
- DBML (Diabetic), GFML (Gluten Free), LSML (Low Sodium): medical.
Special meals are usually served first, before the main trolley. They also tend to be fresher because they are individually prepared. See our vegetarian and Jain meal codes guide for detail.
Sleep strategy
Sleeping on long-haul is the single biggest predictor of how you feel on arrival. Tactics that work:
- Match sleep to destination time zone. If you are flying east to Europe (overnight), sleep early on the flight. If flying west to the US (mostly daytime), stay awake to align with US bedtime.
- Window seat for sleepers. No need to disturb seat-mates for bathroom; can lean against window for support.
- Eye mask + earplugs + neck pillow + cardigan + window blind closed. Build the dark, quiet cocoon.
- Skip caffeine after the second meal. Tea/coffee dehydrates and delays sleep.
- Avoid alcohol. Counterproductive — sedates initially, disrupts REM later.
- Consider melatonin (3-5 mg). OTC in most countries (prescription in India). Take 30 minutes before your target sleep time, only if your doctor approves.
- Recline + footrest up + knees slightly bent. The standard "comfortable" position is on your back, slightly reclined, with a small pillow at the lumbar.
Hydration and bathroom strategy
Cabin air is dry. Standard recommendation: drink 250 ml water per hour of flight. On a 12-hour flight, that is 3 litres — significantly more than airline trolley service provides.
Tactics:
- Carry an empty 1 L water bottle through security, fill at the gate before boarding.
- Ask the cabin crew politely for water every 90 minutes. They are happy to bring it.
- If on an aisle seat, get up every 2-3 hours to use the bathroom and walk. It also serves as movement for DVT prevention.
- Skip carbonated drinks (gas expands at altitude, causes bloating) and excessive caffeine.
For window seats, your bathroom strategy is different — plan for 2-3 bathroom trips per 12-hour flight and time them when your seat-mate is awake. Do not be shy about asking.
Movement and DVT prevention
Deep Vein Thrombosis (DVT) risk is real on long-haul flights. The risk is small but compounds with: age over 40, smoking, oral contraceptives, recent surgery, obesity. Even healthy travellers should:
- Walk up the aisle every 2-3 hours. 2-3 minutes of walking is enough.
- Do seated calf raises. Press toes to floor, raise heels. 20 reps per hour.
- Ankle circles and toe curls. 10 each, every hour.
- Wear compression socks. 15-20 mmHg rating. Significantly reduces venous stasis.
- Hydrate. Thick blood from dehydration is a major DVT factor.
- Avoid crossing legs for hours. Restricts blood flow.
- Stretch in the galley. Most cabin crew tolerate brief stretching at the back of the cabin.
If you have specific risk factors, consult your doctor before flying. Aspirin is sometimes prescribed pre-flight as a mild anticoagulant.
Entertainment — what actually keeps you sane
The in-flight entertainment (IFE) system is usually excellent on Emirates, Etihad, Qatar, Singapore Airlines and Air France. Air India has improved (Air India legacy fleet); IndiGo international is barebones. Always have a backup:
- Download 4-5 movies / 2-3 seasons of a show on Netflix, Prime Video, Disney+ Hotstar before boarding. Wi-Fi at airports is unreliable for large downloads.
- Download podcasts. 20-30 hours of podcast content for a 12-hour flight gives variety.
- Kindle library. Reading is the best way to fight boredom that does not deplete your phone battery.
- Music playlists offline. Spotify Premium downloads, Apple Music, JioSaavn offline.
- Audiobook library. Audible, Storytel — works while you doze.
The arrival routine — the last 2 hours
What you do in the last 2 hours of the flight shapes your arrival experience:
- Freshen up. Brush teeth, change shirt, apply deodorant, splash water on face, apply moisturiser. Costs nothing, makes you feel human.
- Hydrate hard. 500 ml of water in the last hour.
- Eat the meal. Even if not hungry — keeps blood sugar stable for the immigration queue.
- Set your watch to destination time. Mental adjustment to local time starts now.
- Check immigration forms. Fill in landing card in advance.
- Walk through the cabin. Restore circulation before standing in passport queue.
For specific destinations, see our long-haul-route deep dives: 15-hour India-USA and our jet-lag piece jet lag for Indian travellers.
Frequently asked questions
How do I sleep on a long-haul flight from India?
Window seat for support, eye mask, earplugs, neck pillow and a cardigan. Avoid caffeine after the second meal and alcohol throughout. Match your sleep to destination time zone — sleep early if flying east overnight, stay awake if flying west into a US-evening arrival. Consider 3-5 mg melatonin 30 minutes before target sleep time if your doctor approves. Recline slightly with a lumbar pillow and knees slightly bent for the most comfortable sleep position.
What should I eat on a long-haul flight as an Indian vegetarian?
Pre-order a special meal at least 24 hours before departure via the airline's 'Manage Booking' page. AVML (Asian Vegetarian) is the closest to home-style Indian vegetarian food, including dairy. VGML (Vegan Vegetarian) is strict vegan. JNML (Jain Meal) excludes root vegetables and is available on most international carriers. Special meals are served before the standard trolley and are usually fresher. Pack backup snacks (protein bars, nuts, dry fruits) in cabin baggage for hunger gaps.
How much water should I drink on a long-haul flight?
Aim for 250 ml per hour of flight — about 3 litres on a 12-hour journey. Cabin air is dry (15-25% humidity) and dehydration amplifies jet lag, fatigue and DVT risk. Carry an empty 1 L water bottle through security and fill it at the gate. Ask cabin crew for refills every 90 minutes — they are happy to bring it. Skip carbonated drinks and limit caffeine. Eye drops and lip balm help with dry eyes and lips.
Are compression socks worth wearing on long-haul flights?
Yes, especially on flights over 6 hours. Compression socks (15-20 mmHg rating) significantly reduce risk of Deep Vein Thrombosis (DVT) by improving blood flow in your legs. They also reduce ankle and foot swelling on landing. Pair with walking the aisle every 2-3 hours, seated calf raises and ankle circles every hour and good hydration. Especially important for travellers over 40 or with circulatory risk factors.
What entertainment should I bring on a long-haul flight?
Backup the airline IFE with downloaded content on your devices. Pre-download 4-5 movies and 2-3 seasons of a show on Netflix or Prime Video. Have 20-30 hours of podcasts, a Kindle library, offline music playlists (Spotify, Apple Music) and audiobooks (Audible, Storytel). Pack noise-cancelling headphones — Bose QC, Sony XM or Apple AirPods Pro are game-changers for flight comfort. Charge devices fully before boarding and carry a power bank in cabin baggage.
Can I bring my own food on a long-haul flight from India?
Yes, but with limits. Solid dry food (protein bars, sandwiches, dry fruits, nuts, fruits) is allowed through security and onto the flight. Liquid or gel-based food must be under 100 ml per container — so no homemade curries or yoghurt in your cabin bag. International arrivals (especially Australia, USA, UK, Singapore) have strict customs rules — fresh fruits, meat, dairy, plant material may be confiscated. Consume any home-packed food before landing.
Should I take melatonin for a long-haul flight?
Melatonin (3-5 mg) is widely used by long-haul travellers to align sleep with destination time and it can be effective for sleep onset on the flight. In India, it is prescription-only (in many other countries it is OTC). Consult your doctor before use, especially if you take other medications or have hormonal conditions. Take 30 minutes before your target sleep time. Combine with eye mask, earplugs and a dark cocoon for best results.