We asked a flight attendant for their top insider tips on flying like a pro

At TPG, we pride ourselves on being able to regularly give you an insider's guide on the best ways to travel. However, if there's one particular group of people who know even more than us, it's flight attendants.

Lezah Cooper has been a flight attendant with Virgin Atlantic for the last 29 years and has worked with every kind of passenger, from A-list celebrities to the most nervous flyers. When it comes to the do's and don'ts of taking a long-haul flight, she is a bona fide expert.

Related: Key travel tips you need to know — whether you're a first-time or frequent traveler

TPG caught up with Cooper to get her top flying tips, including where the best seats on the plane are, her strategies to beat jet lag and whether or not it really is possible to score an upgrade.

Here's what she had to say.

The best place to sit on the plane

"Obviously, I'm going to say Virgin Atlantic's Upper Class," Cooper said. "But it depends on which aircraft you're flying on, and I know not everybody can afford that."

If you are a nervous flyer, Cooper suggests sitting in any seat behind the wings. She explains that the ride will likely be smoother and less bumpy if you encounter turbulence.

"Then there's also the window seat," Cooper shared. "Once you get through those clouds on a day flight, you've got that vitamin D coming in with the sunshine, and it makes you feel better.

"But if you're hungry, go closer to the front. Quite often, we start the services at the front of the aircraft, especially in economy. Sometimes we do run out of meal choices; you'll still get a meal elsewhere, but the farther forward you sit, the better chance you're gonna have to get your first [preference]."

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Is there a secret to getting an upgrade?

According to Cooper, no. She shares that years ago, passengers celebrating a honeymoon or special occasion might have been able to score an upgrade, but not anymore.

"Everybody's got social media and see the same tips, so everyone says it's their honeymoon or their birthday. I'll take down some Champagne, and I'll make a fuss of them, but most of our flights fill up now. The chances of having a cheeky upgrade on the day just don't really happen.

"A bit of advice on how not to get an upgrade: I've had passengers say they have medical problems, which they hadn't declared. Once you declare a medical problem, I have to have that checked out. Unfortunately, I once had a passenger I had to offload because he wasn't fit to fly. Be very careful of what you say if you're trying to get an upgrade."

Related: Unlock incredible value with Virgin Atlantic points

Checked bag or carry-on?

"It depends on your trip. If I'm on a night stop, I can do it with just a weekend bag," Cooper shared. "Obviously, for a holiday, you're gonna take a checked bag, [but] if you just do a short overnight or a couple of nights somewhere like New York, do it like Joey in 'Friends' when he layers all of his clothes on.

"If you layer up, you can just take a carry-on bag with you. Just remember to take layers off on board the aircraft. I do a Joey every time I go skiing. When do you ever wear the same coat for seven days? You don't, do you? So I'll have one in my bag. I'll have one on top of my wheelie bag, and I'll wear one."

Cooper also suggests you can always pay for a checked bag at check-in, even at the last minute, if you decide you want to take a larger suitcase.

Roll or fold — what's better for packing?

"After 29 years [as a flight attendant], I still can't pack. Even when we go on holiday, I take too much. I just want to take my whole wardrobe with me. So I do a mixture of packing and rolling and then shove bras, swimming costumes and shoes in any nook and cranny I can find. But, rolling is better for [avoiding] creases."

Is it OK to swap seats?

"I mean, I would do it. It's just human nature, isn't it? If there's an empty aircraft, all we ask is that if you have a special meal ordered, you let us know because everybody gets their meals to their seats. If you go and sit farther forward in the cabin, then we find it difficult to deliver your special meal.

"But certainly, if we've got a light load or there's a spare seat, go ahead and do it, and then just let a crew member know if you've got a special meal or that you've done it."

Cooper explains that only certain passengers can sit by an exit, and the crew might need to move a passenger to another row. However, she says the majority of the time, it's fine.

"If you move to seats with extra legroom and there are other people sitting around there that paid, I would say I'm going to need you to pay or move you to a different seat. But apart from that, it's not a biggie. [Likewise], if you're sitting in economy and upgrade yourself to Upper Class, we would move you. That's not fair on the full, fair-paying passengers, is it?"

Don't drink too much

"The [effects of] alcohol double when you're in the air. So we have to keep a really close eye on people drinking. And you can't drink your own alcohol on board.

"If you've got a liter of vodka from duty-free, we'd really closely monitor that. And if we found you drinking it, we'd take it away from you and give it back to you at the destination."

Also, if you are drunk when you get off the aircraft, customs or immigration often won't let you in, according to Cooper.

Do not go barefoot

Going to the bathroom without shoes is a no-no, according to Cooper, as you wouldn't go barefoot in a public restroom.

"We are meticulous and check those toilets every 20 to 30 minutes. We clean them, but not everybody is as careful. I have a very weird secret celebrity crush. I won't mention his name, but he was on one of my friend's flights and went in the bathroom barefoot. It put me off for life."

Cooper suggests bringing socks, flip-flops or disposable slippers to wear on the plane (and to the bathroom).

The trick to getting 40 winks

"I always say wear something comfy. I like to bring my own pillow with me. But just have something comfortable, some joggers or something. I know a lot of people like to take like a sleeping tablet, but as crew, I advise our customers not to do that because if there is an emergency, we would really struggle to get these passengers to come around."

Lavender-scented pillow sprays and relaxation teas are other ways to help you sleep, according to Cooper.

Beat jet lag

Cooper recommends drinking plenty of water, avoiding alcohol during your flight and staying in your final destination's time zone to help avoid jet lag.

"They say you should stay on your departure zone time," Cooper shared. "Personally, I go with the time of the country that I'm in. That's great for me; I'm really lucky I kind of sleep anywhere and everywhere. But I know not everybody's like that."

Check your passport, phone and duty-free items when you leave

According to Cooper, passengers often leave behind their passports, phones or duty-free purchases in the overhead bin or front seat pocket of the plane.

"Once you're off the aircraft, you can't get back on," Cooper said. "However, we are always there for a good five minutes after everybody's off, and we do scan the cabin and hand anything over to the security agent as we get off."

"Usually, by the time the passengers get to the jet bridge, they'll have realized they've forgotten something, and it will still be on board. They can tell us their seat number, and we'll go back, and we'll search for it until we find it."

Bottom line

The days of getting a free upgrade are long behind us, and despite us all frowning upon it, way too many people still walk around on flights barefoot. But you can still kick back and fly in comfort. If you're a nervous flyer, select a seat toward the rear of the plane. It's also acceptable to swap seats (just let the crew know you've done it).

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