As we watch the opening of the Olympic Games in Paris, don’t be surprised if some look a little drowsy in that moment of excitement.
That’s because, jet lag can be a formidable adversary for anyone crossing multiple time zones, disrupting sleep patterns, energy levels, and overall well-being. After all, sleep is the most important recovery tool an athlete has.
Whether you’re an athlete preparing for a major competition, a business traveler with crucial meetings, or a vacationer eager to explore, mastering jet lag is essential.
This guide will walk you through the scientifically-backed strategies we use to minimize jet lag and optimize your performance and enjoyment during travel.
Understanding Jet Lag
What is Jet Lag?
Jet lag occurs when your internal body clock, or circadian rhythm, is out of sync with the local time at your destination. This misalignment can lead to symptoms such as fatigue, difficulty concentrating, and digestive issues. The common use of the term Jet lag actually comprises two different components: travel fatigue and circadian rhythm disturbance.
Travel Fatigue vs. Circadian Rhythm Disturbance
- Travel Fatigue: General tiredness from the physical act of traveling, including long flights, uncomfortable seating, noise fatigue, and airport stress.
- Circadian Rhythm Disturbance: The misalignment of your internal clock with the new time zone, making it hard to sleep and wake at appropriate times.
Adjusting Your Circadian Rhythm
Adjusting your circadian rhythm involves shifting your sleep and wake times to match the new time zone. The biggest factor to changing your circadian rhythm is light. There are two primary techniques: phase delay and phase advance.
Phase Delay and Phase Advance Sleep/Wake Times
- Phase Delay: Useful for westward travel. Gradually push your bedtime and wake-up time later by 1 hours each day, for 2 – 3 days before your trip. Increase evening light exposure and avoid morning light.
- Phase Advance: Useful for eastward travel. Move your bedtime and wake-up time earlier by 1 hours each day, for 2 – 3 days before your trip. Increase morning light exposure and avoid evening light.
Implementing Adjustments
Heres some ways you can implement our top strategies for athletes mastering jet lag.
Start Ahead: Start adjusting your sleep schedule several days before departure, making changes in small increments.
Strategic Light Exposure: Spend time outside or use a light therapy box in the morning for phase advance, and in the evening for phase delay. Use sunglasses, get indoors, and dim the lights earlier. Limit the blue light from screens and using evening mode on devices.
Melatonin Supplements: Use a low dose (0.5-3 mg) to signal to your body that it’s time to sleep because a large dose doesn’t work as well. Take melatonin in the evening for phase advance about an hour before your bed time. When phase delaying, taking it in the morning, ideally around 2hours before your sleep time in your new time zone.
Caffeine Management: Use caffeine about 3 hours before bed to help create a phase delay of about 40 minutes. Avoid using caffeine during travel and maybe even the first day or two of arriving if you are traveling over 8 time zones as it could contribute to an accidental shift the wrong direction.
Tools and Resources
Leveraging the right tools and resources can enhance your ability to manage jet lag.
Tech Gadgets
- Light Therapy Devices: Tools like the lightboxes simulate daylight to help adjust your circadian rhythm. They should be over 10,000 lux brightness and be blue or full spectrum white light (which has blue light.)
- Relaxation and Meditation Apps: Apps like Calm or Headspace offer guided meditations and relaxation exercises to help you unwind.
Keep the Blood Flowing
- Neuromuscular Electrical Stimulation Devices: Devices like PowerDot and Firefly can be used during long-haul flights to prevent swelling and stagnation. They work by improving blood flow and lymphatic return in the lower legs during the flight.
- Compression Gear: High-quality graded compression socks or leggings improve circulation and reduce swelling.
Travel Accessories
- Travel Pillows: Ergonomically designed neck pillows can provide support and comfort during flights.
- Eye Masks and Earplugs: Contoured eye masks and high-quality earplugs block out light and noise, ensuring a restful sleep. Not only do they help you sleep, but the constant noise on a long flight adds fatigue, so use noise cancelling head phones to prevent it.
Mastering Jet Lag
Managing jet lag effectively is crucial for anyone traveling across time zones. By understanding travel fatigue and circadian rhythm disturbance, and implementing practical strategies, you can significantly reduce the negative effects of jet lag.
From adjusting your sleep schedule and using light exposure strategically, to staying hydrated and using recovery tools like compression socks and neuromuscular electrical stimulation devices, these techniques will help you arrive at your destination feeling refreshed and ready to perform at your best.
With the right preparation and tools, you can conquer jet lag and make the most of your travels.
TL;DR Guide
- Pre-Travel: Adjust sleep schedule, hydrate, eat light meals, and maintain fitness routine.
- During Travel: Move around, use compression socks, and consider neuromuscular electrical stimulation. Stay hydrated and get comfortable.
- Post-Arrival: Engage in light exercise, use recovery techniques, and optimize your sleep environment. Utilize tools like light therapy devices and travel accessories to stay energized and ready for your journey.
