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

• Booking the aisle seat is worth getting up every time your neighbor has to use the bathroom.
• Don’t rely on the airline to feed or entertain you.
• This is my long-haul flight survival guide for passengers like me who are always stuck in economy.

Make a long, eclectic playlist for the in-between moments.

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.

If you can swing it, splurge for premium economy.

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.