This trick of mine works well for me.
As soon as I get on the plane, even before it takes off, I’ll set my watch to the destination time. So, if I get on a Singapore-bound plane in London at midnight, I’ll adjust my watch to read 7am / 8am which is the time in Singapore (depending on whether it’s BST [British Summer Time] or GMT [Greenwich Meridian Time]).
Throughout the flight, I’ll look at my watch and think, “Ah, it’s 7am/8am. Breakfast time!” or something along those lines to create an association, to train the brain/body into being in the destination time frame throughout the duration of the flight.
By the time I arrive in Singapore, my body will have been in the Singapore time frame for 12-odd hours (if it’s a direct flight), or longer (if it’s not a direct flight).
If your plane arrives in Singapore in the morning, you will have a long day ahead to fight jet lag if it hits you. Or waste some of your time there, sleeping it away.
Of course, sleep as much as possible throughout the flight, and drink lots of water.
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