I don't have a magic trick to ensure that I get an empty row, but there are a few things in my control that make my long haul economy experience better:
1) Start out well rested.
Some people have told me that they sleep better on the plane if they start out sleep deprived. Well, each person must go with what works for him/her. I can reach a state of partial slumber (not as good as bed sleep) without depriving myself of sleep. And I recover faster from the flight when I start out well rested.
2) Drink water. Only water. Before, during, and after the flight
Ten hours in a cabin with less than 20% humidity will dry you out. Start drinking water and nothing but water before you get to the airport. Keep it up through the flight and for a day after.
3) Avoid the airplane food
That stuff makes me feel meh. I can speculate that it's because it's full of chemicals to prevent it going bad. I have read that Gordon Ramsey, who once designed menus for British Airways First Class declines all meals (the ones he designed) on board. Maybe it's just because his palate is too sophisticated to be satisfied with the output of an industrial kitchen ... or maybe he knows that it's bad. Whenever I have the willpower to eschew all meals on board (which is less than half the time, if I'm honest), I feel better for it.
4) Get up every hour or two to walk a bit and stretch a bit.
That funny-looking, old, guy who's always stretching in the space by the exits. He got old by taking care of himself. He's got the right idea.
5) Start living on local time as soon as possible
Apparently, CIA agents start acclimating to local time before they even leave Langley. Well good for them. I start when I get to my destination. Wake early. Get out into the sunshine (or feel rain on your face) during the day. Go to bed at bedtime and just lie in the dark if you can't sleep.
Did you know there's a diet and schedule used by the CIA, presidents and A-listers which can crush jet lag? We're not saying it's bundles of fun, but if you
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