How to Fly Long Distance in Comfort: Experts reveal the secrets of surviving long plane journeys, from what to eat before you board to the best ways to beat jet lag

Everyone has a different theory on how to survive long-haul flights, but not all of them stand up to scrutiny.

That’s why we separated fact from fiction, by asking cabin crew and frequent flyers what works and what could make the hours in a crowded metal tube less difficult.

PERCEIVED WISDOM: A meal at the airport gives you more time to sleep on board.

THE REALITY: While it makes sense to maximize your sleep time, the chances of you falling asleep peacefully during the first few hours of a flight are slim. This is when the captain and cabin crew are on the tannoy, the meal carts clatter down the aisles and the lights are on high beam. So go with the flow – eat on board and, once the empty containers have been cleared away, pull down your eye mask.

PERCEIVED WISDOM: Seats in the emergency exit rows are worth paying for.

THE REALITY: These rows, with extra legroom, can feel less claustrophobic and are great if you’re tall.

But there can be downsides, including the cost of around £50 to £70 to book them, and on many long-haul planes the extra legroom seats near the toilets are placed in the middle of the cabin so you hear the doors slam and flush the entire flight. In addition, you cannot keep your bag on your feet during take-off or landing.

PERCEIVED WISDOM: It is best to avoid alcohol – don’t even drink a drop.

THE REALITY: Alcohol is dehydrating and can affect us more at high altitude than on the ground. But it’s also part of the fun of traveling, especially when it’s free on long-haul flights, so in moderation you should be fine.

Keep in mind that a hangover starts about six to eight hours after drinking, so one too many hangovers at the start of a twelve-hour flight could hit you before you land. It is also dangerous to drink late in the flight when picking up a rental car. Police armed with breathalyzers have been known to target roads near airports, especially on the US East Coast.

PERCEIVED WISDOM: Sleeping pills help you arrive at your destination rested.

THE REALITY: Some frequent flyers swear by the hormone melatonin. Although it’s easy to buy in America, in Britain it’s only available with a prescription, and travel doctor and Holiday SOS author Ben MacFarlane warns against trying something new on a plane – 10,000 meters isn’t the best place for a bad response. Instead, he recommends simple paracetamol.

“It is mainly the hard chairs that prevent us from sleeping,” he says. ‘Take the edge off with a mild painkiller and you’ll dream away safely.’

PERCEIVED WISDOM: It is important to bring a neck pillow.

THE REALITY: They range in price from a few pounds for an inflatable one to £60 or more for memory foam, silk-covered or fleece options. But it’s not a disaster if you fly without a seat, as the new generation Economy seats have plenty of support built in. BA’s latest headrests are designed to collapse on each side and enclose your head like a pillow.

PERCEIVED WISDOM: Having a lot of toys distracts young children.

THE REALITY: Toys are a great way to keep the kids busy, but beware: choosing the wrong toy can make everything worse. One to avoid is Lego, because no one wants to crawl under chairs looking for lost pieces. You should also avoid anything that beeps or makes an electronic noise unless you don’t mind being the most hated family on the plane.

PERCEIVED WISDOM: Teenagers will be happy with the screens on the seat backs.

THE REALITY: These days, it’s unlikely there’s anything on the plane’s entertainment system that young people haven’t streamed at home. Instead, let them load content onto their own devices and focus on the number of video games on the inflight system – Emirates has the most, with more than 100. Also give in to the allure of Wi-Fi. Virgin Atlantic is offering an hour for £5.99 or full WiFi from £20.99 – it will be money well spent.

PERCEIVED WISDOM: It is best to sit at the front of each cabin.

THE REALITY: It’s true that booking seats close to the front means you’re more likely to get off the plane and into the immigration queue, which is especially important at busy airports. But the cabin crew says the back of the plane is always emptier, so sit there if you want an empty seat next to you or even a full row to stretch out.

PERCEIVED WISDOM: You can combat jet lag by switching to the time zone you are flying to as soon as you board.

THE REALITY: Going west is tricky because it means having breakfast after takeoff for an afternoon flight to California. Instead, the cabin crew swears by the two-by-two rule: spend two hours eating and watching a movie, two hours napping, two hours snacking and reading, two hours dozing, and so on. Then change your watch to the new time zone when you land.

TEN SIMPLE TIPS FOR A GREAT FLIGHT

• Beware of cribs. Check the seat plans where the baby baskets are and keep your distance.

• Move quickly. If you see empty seats after the plane doors close, grab one early. If you cannot move before takeoff, move as soon as the seat belt sign is off.

• Wrap a cotton pillowcase from home around an inflatable pillow. Fans say this puts the brain into sleep mode.

• Charm the crew. One passenger is rude, one is friendly… guess who gets extra drinks and snacks.

• Wear shoes to the toilet, otherwise you’ll spend the rest of the flight wondering if the wet spot on your socks is really water…

• If you forget your charger, listening to podcasts and audiobooks uses less battery power than movies and games.

• Put your seat belt over a blanket so the crew can see it and they won’t disturb you while you sleep when turbulence is expected.

• Low up. The crew says it’s impossible to choose a temperature that will please everyone. Happy flyers have hoodies, vests, scarves or overshirts.

• Noise-canceling headphones can transform flights. But remember to wear them when you talk, otherwise you’ll be ‘that person’ yelling.

• Don’t cross your legs. To reduce the risk of deep vein thrombosis, keep them straight, flex your toes occasionally, and stay hydrated.