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Coral spawning muted in Singapore after 2024 mass bleaching event

Coral spawning muted in Singapore after 2024 mass bleaching event

Straits Times25-05-2025

Coral spawning in mid-April 2025 off Pulau Satumu. The yearly event is an underwater show where the coral reefs appear to 'snow', with pink bundles of coral eggs and sperm released. PHOTOS: JEROME YONG
SINGAPORE - Singapore's coral reefs had a muted reproductive season in 2025, not because of any oil spill that occurred in the last year, but most likely because of mass coral bleaching in 2024, one of the hottest years on record.
Coral spawning was observed in April at Pulau Satumu – where Raffles Lighthouse is located – but the National Parks Board (NParks) and scientists from the National University of Singapore (NUS) said it was more muted than in previous years.
Mass spawning events occur once a year, a spectacular underwater show in which the coral reefs appear to 'snow', as they release bundles of coral eggs and sperm. The phenomenon usually happens a few nights after the full moon following the spring equinox.
The eggs and sperm then join to form larvae, which are carried by the water until some find a hard surface on which to latch on and grow.
The 2025 spawning event occurred between April 15 and 19. Corals that had recovered from the bleaching in 2024 may not have had enough energy to reproduce this time, said NParks and NUS in a joint response to The Straits Times.
NParks conducts annual coral spawning surveys, along with researchers from the Tropical Marine Science Institute (TMSI) and St John's Island National Marine Laboratory (SJINML).
While scientists are still analysing how much more subdued this reproductive event is compared with previous years, the scale of the event was similar to the spawning in 2017, which occurred months after the 2016 mass bleaching event.
NParks and NUS said it was unlikely that a series of oil spills and leaks since June 2024 had contributed to the reduced spawning. None of the spills reached Pulau Satumu, which has one of the highest coral cover in all of Singapore's reefs, said l ocal marine biologists.
More frequent coral bleaching is a symptom of climate change leading to warming oceans. Higher sea temperatures stress coral reefs, forcing them to expel the algae that give them their vibrant colours. This causes corals to turn a ghostly white.
Past mass bleaching events, including in 2024 and 2016, have also coincided with the El Nino climate phenomenon, which causes sea surface temperatures to rise and elevate global temperatures.
Divers inspecting corals impacted by a bleaching event on the Ningaloo Reef off Australia's west coast.
PHOTO: AFP
From January 2023 to March 2025, bleaching-level heat stress impacted 84 per cent of the world's reefs, said the International Coral Reef Initiative in April, adding that this global event has been the most intense on record.
This was the fourth global bleaching event, with previous ones occurring in 1998, 2010 and 2016. In those years, the Republic's reefs were also affected.
Singapore's corals, which were gripped by a mass bleaching event between May and October 2024, have mostly recovered, with an estimated 5 per cent of corals left dead after the incident, The Straits Times reported in April.
The extent of bleaching and mortalities are observed through reef surveys by scientists, commonly done in the Southern Islands. The peak of this bleaching event was in July, with about 44 per cent of coral colonies surveyed reported to have been bleached.
Corals in Pulau Hantu showed signs of bleaching on Oct 9, 2024.
ST PHOTO: AUDREY TAN
By December 2024, the level of bleaching in Singapore's waters had reduced to 10 to 15 per cent said Dr Karenne Tun, group director of NParks' National Biodiversity Centre.
Bleached corals off Kusu Island, taken in early June 2024.
PHOTO: LIONEL NG
One group of corals that had recovered from bleaching in 2024, but still had much subdued spawning, was the Platygyra, a genus of stony corals such as brain corals.
'This ( group ) has shown consistent and robust spawning in previous years with no thermal stress events, but only a handful of individuals was observed to spawn in 2025 over the four nights,' said Dr Tun.
Most of Singapore's remaining, intact coral reefs are found in the Southern Islands, which includes Pulau Satumu. Reefs act as an underwater rainforest, sustaining life for fishes, sea sponges, rare seahorses, and other marine life.
Pink globes of egg and sperm attached to a coral colony.
PHOTO: JONAS KHAW
SJINML research fellow Lionel Ng noted that muted spawning after mass bleaching events could become an 'increasingly frequent reality with climate change'.
'This poses challenges to how reefs may be replenished with new genetic material and continue to provide key ecological functions,' added Dr Ng, who is also from the NUS TMSI .
Subdued spawning will have implications for habitat restoration efforts because it reduces the chances of successful fertilisation and establishment of new coral colonies. Marine biologists will have to devise new strategies and continue to innovate to ensure the survival of this marine habitat, he noted.
It may be worth assessing if other marine life dwelling at the bottom of the sea can also be tapped to help with the rehabilitation of degraded reefs, added Dr Ng.
Not all is lost, however.
History has shown that spawning can improve a few years after a mass bleaching event. Dr Tun said while spawning was muted in 2017, it improved significantly in 2018 and 2019.
'Thus, we are hopeful that the corals will recover to full fecundity within the next two years, if our reefs are not subjected to any further thermal or other stressors,' she added.
Shabana Begum is a correspondent, with a focus on environment and science, at The Straits Times.
More on this Topic Microplastics found in marine animals in S'pore's coral reefs, mangroves and seagrass beds: Study
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Small but mighty: Study shows S'pore's seagrasses rank among top global carbon stores per hectare
Small but mighty: Study shows S'pore's seagrasses rank among top global carbon stores per hectare

Straits Times

time4 days ago

  • Straits Times

Small but mighty: Study shows S'pore's seagrasses rank among top global carbon stores per hectare

Seagrass meadows in the Central Indo-Pacific region, which includes Singapore and Malaysia, can lock up an average of 86 metric tonnes of carbon per hectare – equivalent to the annual emissions from 22 cars. PHOTO: NATIONAL PARKS BOARD SINGAPORE – Singapore's seagrass meadows may be small, but the remaining patches of the ocean's only flowering plant here are punching above their weight when it comes to their ability to store carbon, a new study has found. Seagrass meadows in the Central Indo-Pacific region, which includes Singapore and Malaysia, can lock up an average of 86 metric tonnes of carbon per hectare – equivalent to the annual emissions from 22 cars. This is more than twice the global average of 38 metric tonnes per hectare, the study found. The research, which quantified carbon stocks in seagrass ecosystems globally, was done by researchers from academic institutions and organisations across the globe, including the National University of Singapore (NUS) and the Singapore-based International Blue Carbon Institute. Published in research journal Nature in May, the study identified the lagoons and small deltas of the Indo-Pacific as being among the top five regions globally with the highest organic carbon storage potential, alongside the Mediterranean, Colombia, Florida and South Africa. Organic carbon refers to carbon that comes from living things. While seagrass meadows are known to be natural carbon sponges that can soak up planet-warming carbon dioxide, there is still much uncertainty and knowledge gaps about these ecosystems, making their conservation challenging. The aim of the study, said the researchers, was to provide policymakers with greater understanding about the factors that affect the carbon storage potential of seagrass meadows. This could help guide the 'development, integrity and reliability of climate change policy, and financing to support seagrass conservation and restoration', they said. What are seagrasses? Seagrasses are aquatic plants that take in carbon dioxide through photosynthesis. This carbon is locked up in the plants' roots and underground stems, and the soil they grow in. Being anchored to the seafloor by their roots, these habitats can also 'trap' carbon-containing particles, such as bits of dead plants or animal faeces, carried by the currents, said Dr Siti Yaakub, senior director of the International Blue Carbon Institute and a co-author of the paper. As more of these particles eventually settle on the seabed, they get trapped in structures of the seagrass. As these layers accumulate, the carbon gets buried by new layers of sediment and moves deeper into the earth, said Dr Siti. Burrowing animals in the seafloor, such as clams and worms, also help bring the carbon to deeper layers of the sediment, she added. These characteristics make seagrass meadows a promising ally in humanity's fight against climate change. A separate study, also published in Nature in 2021, estimated that seagrasses are 40 times more efficient at capturing organic carbon than land forest soils. However, different environmental conditions and types of seagrass could affect how much carbon is stored at a particular site , resulting in a large variation globally . For example, Dr Siti said seagrass meadows near big rivers tend to contain a higher carbon content in the seabed due to the discharge of river sediment and carbon-rich organic matter. Heavy rain can also affect seagrass growth, as the rainfall could stir up sediment and prevent sunlight from reaching the plant. Similarly, high levels of nutrients in waters can cause algae blooms that reduce water clarity. Nutrient levels can go up when fish feed and waste materials are released from fish farms into the sea. The study is one of the first to map out the potential of seagrass meadows around the world to act as natural sponges that can soak up planet-warming carbon dioxide, Dr Siti said. S'pore's underwater carbon banks Through an analysis of 2,171 soil cores retrieved from seagrass beds around the world, the researchers found that the region's seagrass meadows had one of the world's highest carbon stocks on a per-hectare basis. 'As a region, we do have a slightly higher-than-average carbon stock because there is a lot of seagrass in shallow sheltered coastal waters that are also adjacent to river systems, so there's a good source of allochthonous (external) inputs,' said Dr Siti. 'If we lose all this seagrass with high carbon stocks, we will not be able to recover the carbon that is lost. It will take many decades to restore it.' Singapore is home to 12 of the 72 known species of seagrass globally, with some of the country's largest meadows found at Chek Jawa on Pulau Ubin, Pulau Semakau, Cyrene Reef and Changi Beach, said Dr Siti. Seagrass meadows in the Republic also act as shelters and nursery areas for numerous animals like seahorses, and serve as the primary food source for sea turtles and dugongs. The biggest threats to seagrass meadows in Singapore are coastal development and high sedimentation. Large amounts of sediment in the water can result in low light levels reaching the plant. A healthy ecosystem should have a balance of both sediment input and output to avoid erosion – which may result in the unearthing of buried carbon or burying of seagrass. But changes to coastlines from land reclamation projects may alter the dynamics of water and sediment movement. 'If you change the coastal environment such that it increases the rate of erosion, and block off sediments coming in from rivers, it becomes a double whammy, because sediments are now being washed away with no supply to replenish these systems,' Dr Siti noted. Efforts to protect seagrass meadows have been ramped up since 2007, when the National Parks Board (NParks) began working with Seagrass-Watch – the world's largest scientific seagrass assessment and monitoring programme – to monitor the health of seagrass on Singapore's shores. Singapore in 2024 also launched its first seagrass restoration project, in an effort by NParks and NUS. The project was fully funded by OCBC Bank. Dr Samantha Lai, deputy director of NParks' National Biodiversity Centre Coastal and Marine branch, said the board has also been working with NUS and NParks volunteers on separate projects that aim to study the health and conservation needs of seagrasses. Moving forward, Dr Siti said that a better understanding of the seasonal growth cycles of seagrass can help with better planning during dredging and reclamation activities to minimise stress on the seagrass population. 'For example, if there is dredging involved, there should be measures taken to contain the sediment plumes so that they don't spread to areas with seagrass and stress them out even more,' Dr Siti said. At the global level, the study provided some insight into the carbon storage potential of seagrass meadows in the region, she added. However, the large variation also shows that countries need to more closely study the quantity of carbon being sequestered in their own meadows. This is especially if they intend to tap the carbon storage abilities of these habitats in their plans to tackle climate change, she said. 'The issue with seagrass is that it's not very well mapped. For example, estimates of seagrass cover in Indonesia range between 300,000ha and three million ha, which is a huge range. This results in big uncertainty in calculating the climate mitigation potential of seagrass with respect to their climate commitments. But there are efforts under way to better understand seagrass cover and map them globally ,' Dr Siti said. Singapore can contribute to deepening this understanding, said local experts. Dr Ow Yan Xiang, a seagrass scientist and senior research fellow at the St John's Island National Marine Laboratory who was not involved in the latest research, said: 'This study shows that Singapore has one of the highest data density and sampling efforts for seagrass carbon stocks. Also, our seagrass population is holding steady, despite the region's seagrass declining at an average of 4.7 per cent per year.' The high data density refers to Singapore contributing a high amount of data, in proportion to its small coastline. Dr Siti said: 'This places Singapore at the forefront of carbon mitigation efforts because one, we have influence in climate negotiations, and two, we have the resources and expertise to facilitate or help other countries deploy natural climate solutions.' Join ST's WhatsApp Channel and get the latest news and must-reads.

First fungi survey in Southern Islands in over a century yields species new to S'pore
First fungi survey in Southern Islands in over a century yields species new to S'pore

Straits Times

time5 days ago

  • Straits Times

First fungi survey in Southern Islands in over a century yields species new to S'pore

The National Parks Board said the findings showed that even though the islands are small, they are rich in biodiversity. PHOTO: JONATHAN TAN First fungi survey in Southern Islands in over a century yields species new to S'pore SINGAPORE – The rounded fungus the colour of a dried up leaf is easy to miss on the earthen trail, especially at first glance. But it did not go unnoticed by keen-eyed researchers embarking on the first fungi survey of Singapore's Southern Islands in over a century, who later identified it as a specimen of the horse dung fungus. It turned out to be a new record not just for the isles fringing the mainland's southern coast, but the whole of Singapore. The last of such surveys was conducted in the 1910s on Pulau Blakang Mati, now known as Sentosa. It was one of the key findings of the Southern Islands Biodiversity Survey, released by the National Parks Board (NParks) on May 31, the first day of the two-day Festival of Biodiversity held at the National Library Building. The event – an annual celebration of the community's efforts to conserve Singapore's natural heritage – was attended by newly minted National Development Minister Chee Hong Tat. NParks is an agency under his ministry. Speaking at the festival, Mr Chee said the survey was the largest of its kind in the Southern Islands, and offers valuable insights into local species and ecosystems. This could help guide conservation and management efforts for both land and sea habitats. 'The findings are remarkable... (and) highlight the rich and diverse biodiversity that depend on these habitats,' he said. The terrestrial and marine habitats of 17 islands and one patch reef – Cyrene Reef – were surveyed during the study. 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Two under-studied islands – Pulau Berkas and Pulau Salu – were also found during the survey to be host to various seagrass species. These observations are the first records of seagrass in these areas. Tape seagrass and spoon seagrass were found on both islands. Needle seagrass was recorded on Pulau Berkas and sickle seagrass on Pulau Salu. Two under-studied islands – Pulau Berkas and Pulau Salu – were also found during the survey to be host to various seagrass species, like the tape seagrass (above). PHOTO: RACHEL MARK Gaining a better understanding of seagrass distribution around the area can guide policies on their protection, management and restoration, said the NParks, adding that this ensures the long-term conservation of these important ecosystems. Apart from guiding future research and monitoring changes in the natural environment, the survey findings also aid in identifying conservation priorities, NParks added. For example, information collected during the survey contributed to plans for Singapore's second marine park. Then National Development Minister Desmond Lee had in May 2024 announced plans to designate the southern part of Lazarus Island and the reef off Kusu Island as the Republic's second marine park. The first is the Sisters' Islands Marine Park . During the event, Mr Chee also announced the establishment of the Singapore Species Specialist Group under the ambit of the International Union for Conservation of Nature – one of the world's largest environmental networks. The group comprises more than 100 experts and specialists from academia, nature community and government. Mr Chee said the group will regularly review the conservation status of local species. Mr Chee Hong Tat, Minister for National Development, speaking at the Festival of Biodiversity 2025 at the National Library Building on May 31. ST PHOTO: LIM YAOHUI Speaking to The Straits Times, Dr Karenne Tun, group director of the National Biodiversity Centre at NParks, said insights gleaned during such surveys will also support biodiversity research and conservation efforts across the broader South-east Asian region. She said when researchers rediscovered the Neptune's cup sponge – a species once thought extinct – in Singapore and Cambodia, scientists began to map where it might still exist and what habitats it prefers. The marine creature – a major food source for the critically endangered hawksbill turtle – was rediscovered in 2011 in Singapore's waters. Key areas for turtle conservation, including nesting grounds in nearby countries like Malaysia and Indonesia, can be identified since researchers know where these sponges thrive. 'So all this information provides the basis of making local conservation plans and decisions... It also helps other countries understand their own environment and come up with their own conservation plans,' Dr Tun said. Field work and data collection on the southern islands was done by more than 40 researchers, students and academics from NParks, the National University of Singapore, and Nanyang Technological University, as well as other volunteers. The findings will be released in two phases. The first comprising 16 chapters is available in an e-publication accessible on the NParks' website at The second phase, covering the remaining three chapters on terrestrial plants, other insects and the conclusion, will be released by the end of 2025. Ms Lisa Lim, a primary school science teacher, has been volunteering her time conducting intertidal surveys for more than a decade. She told ST that being part of the Southern Islands biodiversity survey gave volunteers rare access to offshore islands usually closed to the public. She said many may assume that there is little marine life in these places because they are inaccessible. She said she hopes the findings will raise public awareness to stave off land reclamation in these areas, as these hidden ecosystems are thriving and worth protecting. 'It's as rich, if not richer. Because there is less disturbance and lesser human impact, which is the worst thing,' she added. Elisha Tushara is a correspondent at The Straits Times, specialising in Singapore's education landscape. Join ST's WhatsApp Channel and get the latest news and must-reads.

Should you sleep on the plane or stay awake – and 7 other questions about jet lag
Should you sleep on the plane or stay awake – and 7 other questions about jet lag

CNA

time28-05-2025

  • CNA

Should you sleep on the plane or stay awake – and 7 other questions about jet lag

You love to travel but jet lag? Not so much. It's a little difficult to get excited about exploring a holiday destination when you're groggy and grumpy. And it's not only from messing up your circadian sleep rhythm in the new time zone; your usual sleep duration may be cut short from having to wake up at 5am to catch an early flight. Or you just can't sleep on the plane – even when armed to the teeth with a travel pillow, noise-cancelling headphones and melatonin pills. It's a phenomenon that researchers are hoping to shed light on via the data captured by wearable sleep trackers – the most comprehensive being the 2025 collaborative study by the Centre for Sleep and Cognition at the NUS Yong Loo Lin School of Medicine and Oura. Published in the journal Sleep in March this year, the study analysed 60,000 trips and 1.5 million nights of de-identified data from the Oura Ring to provide the first large-scale, real-world study of jet lag recovery to date. WHAT ARE THE FINDINGS? You might have already experienced some of the findings, such as night flights (there's a reason for calling them 'red eye' flights) tend to be more disruptive than day ones. Or that you often need more recovery sleep the next night after flying from pm to am. And there's nothing like the dreaded eastward travel and the crossing of multiple time zones to really shake things up. In fact, jet lag is more severe for shorter, eastward trips of up to over three time zones. Not that you'll do better with longer journeys, regardless of direction; the study found that sleep occurs 60 to 70 minutes earlier or later than usual. When it comes to sleep recovery, the study found that in some cases, restoring normal sleep timing and structure (for example, the tendency to wake up in the middle of the night) can take more than a week. The good news is, sleep duration typically returns to baseline within approximately two days. However, changes in sleep timing and structure can take more than a week to abate. Gender didn't play a significant role in travel-related sleep disruption, according to the findings. The study's lead researcher, Dr Adrian Willoughby, a senior research fellow at NUS Medicine, has two explanations. "First, the effect of transmeridian travel, especially over longer distances, is likely much stronger than the hormonal influences on sleep in women," he said. "And second, both men and women are subject to the same circadian pressures when travelling, so it is not surprising they are affected in similar ways." If you're thinking older travellers might have it rougher, think again. The analysis found that they actually don't suffer as much from jet lag as younger travellers – albeit slightly. For instance, a 20-year-old may experience a 15-minute greater reduction in sleep compared to a 60-year-old over the initial post-travel days. "Older people generally sleep less than younger people, so while the overall impact of travel-related sleep disruption may be similar, the absolute reduction in sleep duration is smaller for older people because they are already sleeping less," explained Dr Willoughby. One finding that didn't quite apply to Singapore is the impact of pre-travel sleep disruption. "Because Singapore is small and has efficient transportation, getting to the airport is generally quick and easy. As a result, Singaporeans may experience less pre-travel disruption," said Dr Willoughby. HOW CAN YOU MINIMISE JET LAG? Wouldn't it be great to arrive at your destination feeling as energised as a Red Bull-fuelled teen? The science hasn't caught up on that yet but there might be ways to minimise the effects of jet lag by understanding what causes it. Here's a look at some common queries: 1. DOES FLYING MORE MAKE YOU LESS LIKELY TO EXPERIENCE JET LAG? No, said Adjunct Assistant Professor Sridhar Venkateswaran, a senior consultant with Ng Teng Fong General Hospital's Respiratory Medicine department. 'Depending on how many time zones the person crosses when flying, it could potentially be worse.' Like what the study found, Adj Asst Prof Sridhar also said that the biggest effect on jet lag is the number of time zones crossed as well as the direction of travel. Other minor factors include age and sleep habits, he added. 2. WHY DOES FLYING EASTWARD PRODUCE MORE SEVERE JET LAG? Let's visit this thing you might have already heard of called the circadian rhythm. Within the brain's hypothalamus is the suprachiasmatic nucleus or SCN. This is your body's 'master clock' that controls your circadian rhythm, meaning it decides functions such as the time you wake up or get hungry, according to Healthline. The SCN is driven by light, so when your eyes see sunshine, for example, the SCN 'activates certain hormones, alters your body temperature, and regulates your metabolism to keep you alert or draw you to sleep', according to Healthline. 'All of us have this internal body clock, which roughly corresponds to the outside 24-hour clock,' explained Adj Asst Prof Sridhar. 'Jet lag is due to a misalignment between our internal clock and the outside clock.' When you travel eastwards, you have to advance your bedtime to align yourself with the destination sleeping time, said Adj Asst Prof Sridhar. The opposite happens when you travel westward, meaning you have to delay your bedtime. 'In general, it is easier to delay your bedtime compared to advancing your bedtime," he said. Another reason is that staying awake is more under voluntary control than falling asleep, said Dr Willoughby. "We can force ourselves to stay awake more easily and effectively than we force ourselves to fall sleep." In addition, travelling westwards or 'back in time' allows you to experience a longer day and more exposure to light, which can further delay your body clock, added Dr Willoughby. 3. CAN JET LAG CREATE LONG-TERM IMPACT ON YOU? For people who often make long-distance flights, such as business travellers, pilots and flight attendants, jet lag can become a chronic problem. And it's not just insomnia. A chronically out-of-sync circadian rhythm may increase the risk of disorders such as diabetes and depression as well as some types of cancer, according to the US-based Sleep Foundation. The long-term impact may even range from memory to cognitive problems, menstrual cycle abnormalities in women, headaches and gastrointestinal symptoms, said Adj Asst Prof Sridhar. 4. WHAT'S A GOOD DEPARTURE TIME RANGE TO PICK AND WHY? 'The ideal departure time would be that of the destination's daytime,' said Adj Asst Prof Sridhar. 'If possible, try and sleep on the flight during the destination's night-time.' Dr Willoughby suggested choosing a departure time that does not require you to wake up much earlier than you normally would. "Being well organised for your trip can also help prevent staying up late the night before. This needs to be balanced with the other practical considerations such as flight schedules, cost and demands at the destination." 5. HOW CAN YOU PREP FOR AN EASTWARD FLIGHT BEFORE BOARDING? A few days before flying, adjust your bedtime and wake up closer to the destination's time zone, advised Adj Asst Prof Sridhar. You can do so by going to bed 30 minutes earlier each night, recommended Mount Elizabeth Hospital. If you're travelling westward, do the opposite and delay your bedtime by half an hour. You can also try moving your mealtimes closer to the time you'll be taking them at your destination, recommended Mount Elizabeth Hospital. 'Limiting caffeine and alcohol, and taking supplemental melatonin may help,' said Adj Asst Prof Sridhar. To help you calculate how much to shift your body clock, try jet lag calculators such as this. 6. SHOULD YOU SLEEP OR WATCH MOVIES ON THE PLANE? Adjust your watch the moment you board, recommended Mount Elizabeth Hospital. This helps your mind adapt to the time change. Next, do what's best for your destination. If it's noon where you're heading, it might be wise to stay up. But if you're flying into the night, you might want to hunker down and try to sleep – even though it's bright as anything outside the plane's window. Limit your light exposure with a sleeping mask and hoodie to sync your circadian rhythm. 7. WHAT SHOULD YOU DO DURING A LAYOVER? It all depends on the duration of the layover, said Adj Asst Prof Sridhar. 'If it is a long layover and it corresponds to the final destination's night-time, it might be a good idea to check into the transit hotel to try and sleep.' 8. WHAT CAN YOU DO TO BETTER SYNC WITH THE DESTINATION'S TIME? If you arrive in the day, it is recommended that you stay up, despite feeling sleepy. And avoid naps, too. 'The best way to avoid sleeping is to expose yourself to sunlight and remain outdoors as much as possible,' said 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,' he said. But if you must nap, take one that is shorter than 30 minutes and, if possible, eight or more hours before the desired bedtime, suggested Johns Hopkins University. Generally, it takes about a day to recover for each time zone crossed, said Adj Asst Prof Sridhar. On the whole, most people take about three to five days to recover from jet lag. 'To recover, the same rules, such as aligning yourself to the sleep-wake cycle of your current environment, apply.' That also means getting sunlight during the day and avoiding artificial light at night. 'Good hydration, nutrition and melatonin may help,' he added.

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