I’ve spent 190 hours on long-haul flights. I have 11 rules for surviving 6-plus hours stuck in economy.

The priorities for your preciously limited carry-on space should go to overnight essentials: basic toiletries and a change of clothes. Otherwise, you’ll end up sitting uncomfortably in your filth for hours, and that’ll make the trip feel longer.

This is especially important if you’re traveling through extremely different climates.

And you never know when the airplane will be too hot or cold for comfort.

If you struggle to relax and fall asleep on flights as I do, a neck pillow is a total game changer. Economy seats aren’t typically very comfortable, so having a soft place to rest my head almost feels like an upgrade.

If you don’t bring your own food, you might end up with nothing but pretzels and Biscoff cookies for several hours. Many long-haul flights include meals, but some don’t.

For example, on a recent long-haul JetBlue flight from NYC to Vancouver, British Columbia, I thought I’d get a complimentary meal on the six-hour journey. But I later learned from the JetBlue website that the airline only serves free meals on transatlantic flights. Luckily, the flight had a complimentary self-service snack pantry.

Still, the snacks didn’t leave me feeling full. It’s best not to rely on your airline to satisfy your hunger.

The same advice goes for entertainment.

In my experience, not all planes used for long-distance trips have seatback screens. And in-flight entertainment systems that take place through apps sometimes stop working during flights.

That’s why I recommend bringing your own screen and downloading films and shows. Streaming services like Netflix have this option in the app.

When traveling for hours on end with multiple layovers, it’s nice to have some background jams to keep your spirits up, especially if you’re a solo traveler.

I recommend creating a long playlist packed with all your favorite tracks for your typical moods to make the trip go by faster.

Speaking of layovers, I suggest staying active through them by walking around and exploring the terminal, if you are able.

Whether your layover is one hour or five, you’ll be glad you spent the time on your feet once you’re seated for your next flight.

I used to be a window-seat person, but I’ve completely changed my mind after traveling solo on long-haul flights in recent years.

I like to stretch my legs often on long flights, so I prefer being able to stand up and walk around whenever I please without bothering a stranger next to me.

Some views are worth sitting still for. And if you can’t get an aisle seat, I think a window seat is your next best bet. Who doesn’t enjoy a view and somewhere to rest their head?

You’re already increasing your carbon footprint just by taking a long-haul flight, so why not avoid single-use plastics?

Staying hydrated during air travel is crucial, and you’ll probably end up buying a plastic bottle at airport prices if you don’t bring your own. So do the world and your wallet a tiny favor.

I’ve never splurged on premium economy, but I was lucky enough to get a free upgrade on a recent JetBlue flight from NYC to Vancouver. Now that I’ve tried it, I think I’ll splurge on my next long-haul flight.

The $180 upgrade included a comfier seat with a thick headrest and extra legroom, as well as other perks like early boarding and exclusive snacks.

The seat is still in the coach cabin, so I don’t think I’d upgrade on a short flight, but I’d book a premium ticket for six or more hours stuck in a seat.