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Kris Major is a British flight attendant with 25 years’ experience. He’s worked short-haul hops and spent 14-hour stretches in the sky. He’s endured journeys with an unenviable number of layovers, and he’s become an expert in refueling via power naps at 30,000 feet.

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If you’re catching a night flight and you want to maximize sleep on board, Major suggests eating before boarding.

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“The seasoned travelers, after takeoff, you go down the cabin and you can see that they’re gone – they’ve covered themselves up and they’re asleep,” he says.

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If you’re flying business or first class, you also might be tempted to make the most of food and drink offered on board – it’s hard to turn down complimentary champagne, after all.

But realistically, the cabin food and drink service can take a good two hours, so you’re losing valuable rest time – and your Business Class ticket should give you access to an airport lounge, so max out those facilities instead, and board the plane well-fueled and ready to rest.

If you’re flying long-haul, you’ll likely be offered more than one meal during the course of the flight.

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“Most airlines don’t particularly plan their [food] service around the passenger and acclimatization and time zones crossing,” explains Major.

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Eye masks are great if you’re trying to sleep when the cabin lights are on, while you might prefer your own travel pillow to the airline version.

Plus, while it’s rare, there’s always the chance that pillows are unavailable – something that could be a big problem on a 14-hour flight.

“It happens,” says Major. “So I would say, cater yourself for your own comfort and your own needs as much as you possibly can.”

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But he cautions that it’s important to bear in mind what you’re doing at the other end. If you’re going to be driving, for example, or going straight to a meeting, you should try and rest as much as you can.

Crew rest areas exist on all airplanes, but what these rest areas look like depends on the airline, aircraft and the length of the flight.

“If we’re going somewhere over, say, 13 hours, we need to have good rest areas,” says Major, who explains flight attendants should typically be entitled to breaks that allow for 90 minutes of sleep. That way, they’ve completed a full sleep cycle before they’re back to work.

“You need at least one sleep cycle scientifically to be of any use, to keep your ability to operate safely, your decision making processes, your communication skills,” says Major.

Flight attendants need to be alert throughout the journey, so they will take it in turns to refuel via mid-flight power naps.

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“You push yourself right in, so they’re long and thin, because they’re up in the aircraft, so there’s not a lot of space. They are like what you’d imagine you’d see on a submarine.”

Flight attendants will usually opt to get changed out of their uniform and into loungewear before squeezing into the bunks. Major says he always packs a T-shirt and some comfortable lounge pants.

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“So that if there’s any emergency whilst I’m in the bunk, they know exactly which one I’m in, even though there’s usually one designated for the senior,” Major explains.

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“Cleaning your teeth is always the one that freshens everybody up the most,” he says, adding that flight attendants will always have between five and 10 minutes to freshen up before they’re back on duty.

Flight attendants will greet a returning colleague with a cup of tea or coffee. Then they’ll head off duty for their own rest period.

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“Do move around in your seat, move your legs, do what comes naturally – wiggle, move, get the blood flowing if that’s what you need to do. For people that have got circulatory issues, talk to your doctor,” he says.

For many passengers, this is a controversial question due to concerns about smelly feet. But Major encourages anyone on a long-haul flight to remove shoes for comfort, and to help their circulation.

“We do it ourselves. I think most people do it themselves. It’s the right thing to do if you’re going on a long-haul flight,” he says.

“One would hope that you’ve had the common decency to have a bath or a shower and put clean socks or stockings or tights on before you get on the aircraft. That’s the only issue, if your feet smell.”

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But flight attendants, he says, are more worried about passengers sticking out their feet into the aisle.

“On a night flight particularly, if you put your feet in the aisle and you’ve got dark socks on, we won’t see you, and we’ll trip over you, and it’s a bit of a nuisance for us.”

If you’re worried about turbulence, Major advises that you try to sit near the front of the aircraft.

“You could be standing at the front and feel nothing, and down the back they’re bouncing all over the place – the aircraft moves differently down the back,” he explains.

If you’re tall, booking the emergency exit seat for the extra leg room could be worthwhile, although Major says it’s worth remembering “you can’t put your bags down at your feet or anything because it needs to be clear as an evacuation run.” Airlines also sometimes charge extra for seats with leg room.

“That’s purely preferential, I can lean up against the bulkhead, pull my head down and go to sleep. Whereas you can’t when you’re in the aisle seats or the middle seat,” he says.

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Your own devices are also a good back-up in case there are issues with the in-flight entertainment system, which Major admits “might not always be working.”

Flight attendants usually have handbooks that advise how to operate the inflight screens, but they’re not always able to fix the problem.

“There’s only so much we can do on the aircraft to kick it back to life if it starts to play up,” says Major. “There’s very little we can do, apart from the usual scientific ‘turn it off, turn it on again.’”

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“We can use it as an ice breaker,” he says. “If I’ve seen a movie and it’s good, it’s something to use to strike up conversation.”

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“The words were pretty pornographic although I couldn’t see enough to follow the thread,” Major says.

“I was quite shocked,” says Major. “Turned out we were taking a group of sex therapists to a conference.”

“On most flights, people forget that you get on the plane, you’re not going to eat for the first hour, at least – it’s probably going to be an hour and a half after takeoff before you eat,” he says.

If you have a health condition like diabetes, bringing your own sustenance is particularly key. It’s also important to pack snacks if you’re traveling with kids.

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“If you’re tense, your child will be tense, it’s as simple as that. If you’re stressed, and you’re feeling anxious, your child will be anxious,” he says.

Flight attendants are experienced at talking kids and parents through the flying process, Major adds.

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“I’ll make sure it’s audible for everyone else to hear, I’ll say: ‘Please don’t worry about it. Don’t worry about your child crying. It’s helping your child rebalance their ears. It’s the only way they can do it, through screaming. We’ve all been children, we’ve all cried, don’t worry about it.’ I’ll try to put the parents at ease. By putting the parent at ease, we can hopefully settle the child.”

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Others would rather not know the ins and outs, they just need distracting. Major once spent two hours on board a flight chatting with a nervous passenger in the galley, taking their mind off the situation.

Even for those who aren’t generally afraid of flying, long-haul journeys present their own set of pressure points that can drive people into panic mode.

Crying babies might be viewed as more of an annoyance on a short flight, but passengers can “freak,” as Major puts it, if they think that’s set to be their soundtrack for the next 12 hours.

Delays to any flights are frustrating, but on longer flights, delays can suddenly hammer home “the reality of distance and time,” says Major.

But Major says it’s important to remember that “there’s always taxiing time built into the flight time.”

“You can make up time on long-haul a lot easier than short-haul,” he adds. “You can pick up a good half hour.”

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“On my own, I’ve got one bag that I can live for a week out of, it’s so finely tuned,” he says. “I fly with hand luggage only so I can get through the airport as quickly as possible.”

If you’ve got several hours before the next leg of your journey, it could be worth booking a hotel room to catch up on sleep, says Major, who also advises stretching your legs and walking around as much as possible.

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It’s still early days, says Major, and these details need to be ironed out. But he sees ultra long-haul as the “evolution of flying.”

“We’ve got the aircraft to do it now, so we need to find ways of doing it,” says Major. “And we will. There’s a lot of work going on to do that.”

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