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

I’ve spent six days of my life traveling between NYC and Guam — days because the journey across the Pacific takes 24 hours.

Each time, the day includes two back-to-back long-haul flights, one medium-length flight, two long layovers, and a grueling 14-hour time change. It’s as exhausting as it is uncomfortable, especially since I always fly economy. But taking these trips when I was younger warmed me up for the job ahead.

I now work as a travel reporter, and I’ve taken many international flights by myself that were six hours or longer from North America to Europe. I’ve spent 190 hours in the air on long-distance journeys — all in economy.

I’ve…