Thinking of hopping on a plane sometime this June? Then try not to let the jet lag get to ya!
Ah, the June holidays. A great opportunity to whisk the kids off to a land far, far away.
Preferably somewhere higher up in the Northern Hemisphere, where the weather is bound to be a lot more comfortable than it currently is back home here.
Or maybe further south if you’ve been curious about a different flavour of Asian culture.
Whichever country you’re settling on for your next big adventure, if you’re going the distance, then you better watch out – because jet lag might be following closely behind.
What Is Jet Lag, Really?
According to Adjunct Assistant Professor Sridhar Venkateswaran, a Senior Consultant with Ng Teng Fong General Hospital’s Respiratory Medicine department, in CNA: “All of us have this internal body clock, which roughly corresponds to the outside 24-hour clock.
“Jet lag is due to a misalignment between our internal clock and the outside clock.”
Essentially, your body’s natural sleep-wake cycle is synchronised to your environment, but when you experience a rapid change in time zones, this cycle goes out of sync.
For instance, if your plane takes off at 9am in Singapore, you’ll land at 4pm in London, but you might feel out of sorts because your body clock thinks it’s closer to midnight even though the afternoon sun is shining on you due to the time difference.
Jet lag generally occurs after crossing at least three time zones, and its symptoms can worsen if you travel even further. It has also been reported that you’ll feel the symptoms more intensely if you’re travelling east, because it shortens the day. Travelling westward can be easier to adjust to, but only slightly.
Experiencing travel fatigue also exacerbates the symptoms. Often conflated with jet lag, but is actually more a separate issue, travel fatigue is caused by changes in air pressure, temperature and humidity in the cabin, the extended amount of time your body has to spend in the seated position, and any other physical demands of travel even after landing.
What Jet Lag Does to Your Body
Your body can definitely adjust to whichever local time you’ve found yourself in, but it will take a while to become acclimatised to the change in surroundings.
This means that in the interim, you’ll potentially have to deal with the symptoms of jet lag, including:
- Insomnia.
- Daytime drowsiness.
- A lack of focus.
- An upset stomach.
- Mood swings.
These are short-term side effects that will dissipate as you adapt.
However, if you’re someone who frequently takes long-distance flights, the jet lag you’re continuously exposing yourself to could give rise to chronic conditions.
This is because your circadian rhythm is constantly out of sync and your sleep is affected. Since both need to be healthy to safeguard your overall wellbeing, you could be at risk of developing metabolic and mental disorders, and even cancer.
Beat Jet Lag Before You Board
Jet lag is a discomforting yet typical part of travelling.
While most of us can’t completely rid ourselves of it, there are a few strategies we can follow to minimise it the next time we go overseas.
1. Anticipate

It’s best to prepare for the change in time before you even go on your trip.
This means going to bed at least half an hour earlier every night a few nights before your flight.
You can also shift your meal times to match the eating patterns you’ll be adopting at the country you’re visiting.
“Limiting caffeine and alcohol, and taking supplemental melatonin may help,” added Adj Asst Prof Sridhar.
By the time you’ve reached your holiday destination, your body’s all set for the new schedule.
During the Flight: Adjust on the Go
2. Adapt
Your flight itself is an opportunity to adjust.
If it’s currently daytime at your chosen destination, you can stay up and read, get some work done, or relax and go through the in-flight entertainment offerings.
But if it’s nighttime, then it’s a great time to try and catch some shuteye – even if the sun is beaming over you through the window. Just put on your earplugs and eye mask to block out as much noise and light as you can for a more restful sleep.
3. Stretch and Move
You can help offset any travel fatigue on the plane by occasionally getting up to just walk around and stretch your body.
This can help ease any muscle tension, and get your endorphins and energy flowing so you’re more awake when you land.
But what if you’re already experiencing jet lag?
Once You Arrive: Reset Fast
4. During the Day
Since your internal clock is strongly affected by the presence of light, getting in some light therapy can assist you in staying awake, whether it’s natural or artificial.
“The best way to avoid sleeping is to expose yourself to sunlight and remain outdoors as much as possible,” advised Adj Asst Prof Sridhar.
“Do activities until it is close to the bedtime of the destination. I would not recommend caffeine as it might interfere with the night sleep even if taken early.”
5. At Night
Melatonin supplements are often recommended when it comes to helping you feel sleepy and fixing your sleep-wake cycle.
But if you’re always suffering from insomnia when you’re abroad, consider speaking to your doctor about taking sleeping medication so that you’ll be more at ease.
At the end of the day, jet lag is actually a pretty manageable condition.
So don’t let it ruin your holiday plans. Just commit yourself to a little preparation and some self-care, and you’ll be able to make the most of your travel experience.
Read More
- Adventure Travel Tips for a Safe and Healthy Getaway
- What to Pack in Your Holiday Travel First Aid Kit
- Top 5 Travel Vaccines Every Globetrotter Should Know About
External References
- Bin, Y. S., Postnova, S., & Cistulli, P. A. (2019). What works for jetlag? A systematic review of non-pharmacological interventions. Sleep Medicine Reviews, 43, 47–59. Retrieved from: https://www.sciencedirect.com/science/article/abs/pii/S1087079218300029
- Cleveland Clinic. (2024, May 12). Jet Lag. Retrieved from: https://my.clevelandclinic.org/health/diseases/12781-jet-lag
- Holland, K. (2025, January 21). Causes and Prevention of Jet Lag. Healthline. Retrieved from: https://www.healthline.com/health/jet-lag
- Khoo, B. K. (2025, May 29). Should you sleep on the plane or stay awake – and 7 other questions about jet lag. CNA. Retrieved from: https://cnalifestyle.channelnewsasia.com/wellness/jet-lag-sleep-recovery-night-vs-day-flight-eastward-vs-westward-travel-465041
- Mount Elizabeth Hospitals. (2021, February 11). 7 Ways to Overcome Jet Lag. Retrieved from: https://www.mountelizabeth.com.sg/health-plus/article/7-ways-to-overcome-jet-lag
- Roach, G. D., & Sargent, C. (2019). Interventions to Minimize Jet Lag After Westward and Eastward Flight. Frontiers in Physiology, 10, 927. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6684967/
- Suni, E. (2024, March 22). Jet Lag: Navigating Symptoms, Causes, & Prevention. Sleep Foundation. Retrieved from: https://www.sleepfoundation.org/travel-and-sleep/jet-lag
- Yetman, D. (2020, August 28). The Benefits of Stretching and Why It Feels Good. Healthline. Retrieved from: https://www.healthline.com/health/why-does-stretching-feel-good