Ambuja Yoga 
With our upcoming retreat to Thailand, I know that for many of you, this will be your first true long-haul flight. And let’s be real—seeing “25+ hours” on your itinerary can feel daunting. But as someone who has made the journey from the U.S. to Asia more times than I can count, I can promise you this: you CAN do this—and even arrive feeling (mostly) human.
I’ve had my fair share of brutal flights, from unexpected delays to uncomfortable seats to that one time I found myself in the middle seat for 14 hours (never again). And this year? I’m adding a 3.5-year-old into the mix. Traveling with a tiny human is a whole different beast, but it’s taught me even more about how to prepare for long-haul flights like a pro.
So today, I’m sharing my must-haves, travel hacks, and expert organization tips to help you arrive feeling refreshed, comfortable, and ready to step into your Glow Within Retreat experience.
The Essentials I NEVER Fly Without
These are my non-negotiables for making a long-haul flight as smooth as possible:
1. Feeling Human: In-Flight Self-Care 🌿
Let’s be honest—airplane air sucks the life out of your skin and sitting in the same spot for hours isn’t exactly luxurious. Here’s what keeps me feeling fresh (or at least not like a total zombie) by the time I land:
✔ Toothbrush & toothpaste – Brushing my teeth mid-flight is an instant refresh.
✔ Micellar water face wipes & moisturizer – Airplane air is so drying—hydration is key.
✔ Chapstick – Because dry, cracked lips are not the vibe.
✔ Mascara & cream blush – A touch of color can make all the difference before landing.
✔ Favorite essential oil – A little lavender or peppermint can work wonders for relaxation.
✔ Moisturizing eye gels – Pop them on mid-flight for a spa-like moment in the sky.
2. Sleeping on a Plane: The Non-Negotiables 😴
Even if you’re not the best sleeper on planes, these items significantly increase your chances of actually resting:
✔ Neck pillow – Invest in a good one; your spine will thank you.
✔ Quality eye mask – The flimsy airline ones don’t cut it. A weighted or silk eye mask is a game-changer.
✔ Comfy socks + compression socks – Keep your feet warm and reduce swelling with compression socks.
✔ Scarf, shawl, or sarong – Works as a blanket, makeshift pillow, or even an extra layer if the cabin gets cold.
✔ Relaxing tea or sleep gummies – A gentle way to encourage rest without grogginess.
✔ Yoga nidra or guided relaxation – Sleep is by far the best way to survive a long haul flight. The sooner you can relax and nap the better. Use the tools that you know work for you. For me, that’s yoga nidra!
3. Entertainment & Staying Sane 🎧
Flights this long require entertainment strategy—otherwise, time slows to a crawl. Here’s what I bring to keep boredom at bay:
✔ Kindle or Audible books – Physical books are too bulky; audiobooks are great for when I want to close my eyes.
✔ Favorite podcasts – Download them ahead of time. I mix in mindset, storytelling, and comedy.
✔ Noise-canceling headphones – Essential for blocking out crying babies (including my own).
✔ Chargers & a portable power bank – Because the last thing you need is a dead phone when you land.
✔ Laptop/tablet (if working) – I usually work on flights, so my tech gear comes along.
✔ Games – No better time to learn sudoku or become an expert crossword puzzler
4. Staying Comfortable & Pain-Free ✨
✔ Topical pain cream & ibuprofen – Just in case of neck or back pain.
✔ Magnesium & riboflavin – Helps with muscle relaxation and avoiding headaches.
✔ Electrolyte powder + water bottle – Did I mention that hydration is key? Electrolyte packets make it easier to replenish.
✔ Hand sanitizer & sanitizing wipes – Yes, I wipe down my seat. No shame.
5. Smart Snacking Strategy 🍎🥜
Airport food is overpriced, and airplane food is… well, airplane food. I always bring my own snacks:
✔ Fresh produce (eat it before landing to avoid customs issues).
✔ Nut butter packets & olives – Healthy fats keep me full longer.
✔ Crunchy snack & something sweet – Because sometimes you just need a treat.
✔ Protein source – Think protein bars or nuts for sustained energy.
6. Organizing Important Documents & Tech 🔍
Staying organized while traveling makes everything 10x easier—especially on long-haul flights. Here’s how I keep track of the essentials:
Travel Documents: Keep Them Accessible
✔ Passport & Visa Info – In an easy-to-reach pocket or a digital scan on your phone.
✔ Flight & Hotel Confirmations – Save them in your email, Notes app, or a travel folder on your phone.
✔ Travel Insurance Details – Screenshot or print out in case of emergencies.
Tech & Cords: No More Tangled Messes
✔ Cord Organizer Case – Keeps chargers, adapters, and cables neatly stored.
✔ Universal Travel Adapter – A must if traveling internationally.
✔ Portable Power Bank – For keeping your phone charged on long layovers.
✔ Offline Downloads – Make sure your books, podcasts, and shows are ready to go before you board.
7. What to Wear & Pack in Your Carry-On
Comfort > Fashion. Always. My go-to long-haul outfit:
✔ Soft leggings or loose joggers – No stiff jeans allowed.
✔ Breathable top + cozy sweater – Cabin temps fluctuate.
✔ Slip-on shoes – Easy for security & in-flight bathroom runs.
✔ Weather-appropriate change of clothes – Including underwear & bra (because a fresh set makes all the difference after 20+ hours).
As for luggage, I always prefer a backpack over a shoulder bag—hands-free is the way to go, especially if you have a tight connection.
Final Travel Hacks to Make Your Flight Even Easier
✨ Hydrate like it’s your job – Start before you fly and sip consistently during the flight.
✨ Move every few hours – Stand up, stretch, walk the aisles—your body will thank you.
✨ Sync your sleep schedule early – Start adjusting to your destination’s time zone a few days before you leave.
✨ Don’t overpack your carry-on – Keep it light & efficient—you don’t want to be digging for things mid-flight.
✨ Use a digital wallet for boarding passes – Saves time fumbling for paper copies.
✨ Maximize the use of your layover time – Look at the maps of your layover airport and find your gates, any yummy looking restaurants, bathrooms, lounges, and yes… look for that yoga room and stretch it out. Your body will thank you! Your mind will too.
Final Thoughts: You Got This!
A long-haul flight doesn’t have to be miserable. With the right preparation, mindset, and essentials, you can actually enjoy the journey and step off the plane feeling refreshed and ready to embrace your retreat experience.
See you soon! ✨
Autumn 🌿💛
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