Flying long haul is now so common that it’s easy to forget that the human body was not designed to travel long distances at high speeds across time zones. What is less easy to forget is the result of this: jet lag. But there’s no need for it to disrupt your trip. Here’s how to arrive fresh and ready for business after a long flight.

1. Time your entertainment well

Kicking back with a good movie is one of the pleasures of long-haul air travel, and with Singapore Airlines there’s a wide range of films, TV dramas, music and other entertainment to help you relax and unwind — you can even use Wi-Fi to check your emails. However, the blue light emitted from tablets, laptops and screens can delay sleep, so ensure you turn off these devices one hour before your desired nap time.

2. Eat healthily and space out meals

Steer clear of heavy meals if you require a good rest. Enjoy a light seafood meal designed by our culinary panel, or consider choosing something from the Deliciously Wholesome line of meals on Singapore Airlines, which are designed to restore and rejuvenate the body.

3. Stay hydrated

The rule of thumb is to drink at least a quarter of a litre of water for every hour you’re in the air. On Singapore Airlines there are plentiful supplies of water and snacks to keep you well hydrated.

4. Make sure you get some rest

The more rest your body gets en route, the more prepared you will be to deal with the stresses of jet lag. A reasonably wide, fully flat bed with good padding will ensure comfortable sleep.

5. Soak up the local culture

Take time to experience the culture of the destination you’re visiting, rather than heading straight from the airport to a presentation. Spend at least half a day in your new surroundings and you’ll feel refreshed and ready for that all-important meeting.