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.