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

Business Insider's reporter shares her top tips for flying long distances in economy.

Joey Hadden/Business Insider 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.

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 picked up some tips on how to pack, stay comfortable, and remain entertained on a lengthy plane ride.

Consider this your ultimate survival guide for long-haul flights in economy, especially if you're flying solo.

Pack everything you'd bring to a sleepover in your carry-on. clubfoto/iStock/Getty Images 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.