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Mastering Jetlag: Strategies For Adventure & Endurance Sports
For adventure and endurance athletes, traveling across time zones for competitions or training camps can be both exciting and challenging. However, the disruption of circadian rhythms caused by jetlag can hinder performance, recovery, and overall well-being. Managing jetlag effectively is crucial to maintaining peak performance. Here are eight scientifically-backed strategies to help athletes and coaches combat jetlag, along with practical tips that can be easily applied.
1) Adjust Sleep Schedule Before Departure
Insight: Gradually shifting your sleep schedule to match the destination’s time zone can help reduce the impact of jetlag. Tip: In the days leading up to your trip, start going to bed and waking up an hour earlier or later each day, depending on the direction of travel. This gradual adjustment can help your body acclimate more quickly upon arrival.
2) Stay Hydrated
Insight: Dehydration can exacerbate the symptoms of jetlag, including fatigue and headaches. Tip: Drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine, as they can dehydrate you and disrupt your sleep patterns.
3) Optimise Exposure To Natural Light
Insight: Natural light is a powerful regulator of your body’s internal clock, helping to reset your circadian rhythms. Tip: Upon arrival, spend as much time outside as possible, especially in the morning if you’ve traveled eastward. If traveling west, try to get afternoon sun exposure to help delay your body’s urge to sleep.
4) Use Strategic Napping
Insight: Napping can help alleviate fatigue, but timing and duration are crucial to avoid further disruption of your sleep-wake cycle. Tip: Keep naps short (20-30 minutes) and avoid napping too close to your local bedtime. This will help you feel refreshed without making it harder to sleep at night.
5) Gradually Shift Meal Times
Insight: Adjusting your eating schedule to match the destination’s time zone can help synchronise your body’s internal clock with the new environment. Tip: Start shifting your meal times in the days leading up to your trip, so they align more closely with the local time of your destination. This gradual adjustment can help reduce digestive discomfort and support your body’s adaptation to the new time zone.
6) Eat According To the Destination’s Time Zone
Insight: Your body’s digestive system is closely linked to your circadian rhythms, so adjusting meal times can help reset your internal clock. Tip: Start eating meals according to the destination’s time zone as soon as possible. Avoid heavy meals late at night and opt for lighter, easily digestible foods if you’re eating close to bedtime.
7) Stay Active
Insight: Physical activity can help reduce the symptoms of jetlag by boosting energy levels and improving sleep quality. Tip: Engage in light exercise, such as stretching or walking, shortly after arriving. This can help shake off travel fatigue and signal to your body that it’s time to be awake.
8) Prioritise Sleep Hygiene
Insight: Good sleep hygiene practices are essential for overcoming jetlag and ensuring restful sleep. Tip: Create a sleep-conducive environment by keeping your room cool, dark, and quiet. Consider using earplugs, an eye mask, or a white noise machine to block out disturbances. Establish a relaxing bedtime routine, such as reading or taking a warm bath, to signal to your body that it’s time to wind down.
Conclusion
Managing jetlag effectively is essential for adventure and endurance athletes and coaches who frequently travel across time zones. By adjusting your sleep schedule before departure, staying hydrated, optimising exposure to natural light, using strategic napping, gradually shifting meal times, eating according to the destination’s time zone, staying active, and prioritising sleep hygiene, you can minimise the effects of jetlag and maintain peak performance. Implement these strategies to ensure that you arrive at your destination ready to perform at your best!
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