How to send your jet lag packing

Jet lag can leave you, well – lagging. And it’s a common condition for travel enthusiasts who’ve hopped a time zone or two. Jet lag not only confuses your natural sense of time, but it can also impact your athletic performance and well-being.

Understanding the science behind jet lag, its effects on physical and psychological performance, and strategies to overcome these are key to staying on track with your fitness goals while you’re on the go.

Many of us have experienced it, but what is jet lag? Jet lag, scientifically called desynchronosis, happens when your circadian rhythm, or your body’s internal clock, is no longer in sync with the local time after crossing multiple time zones.¹

Your circadian rhythm is adapted to the time zone where you live and doesn’t automatically adjust to the new local time as soon as you land (although that would be pretty cool if it did).

As a result, this disruption tends to throw your body and internal processes out of whack, and you’ll start to experience symptoms commonly associated with jet lag.

Sleep disruption: One of the most common symptoms of jet lag is difficulty falling asleep or waking up at odd hours in the night. This is in part thanks to the irregular production of melatonin, a hormone that regulates sleep, which can interrupt the sleep-wake cycle. But ultimately, it boils down to a disruption in your circadian rhythm.²

The circadian rhythm is influenced by external cues such as light and temperature, which help synchronize your internal clock with the local timezone. When you cross timezones, your internal clock needs to adjust, which may result in less than optimal sleep and tiredness.

Digestive issues: The digestive system, which follows its own rhythm, can struggle to adapt to new mealtimes and eating patterns, resulting in symptoms like constipation or diarrhea.

Fatigue and muscle pain: When your internal clock is off due to travel, it can impact your recovery and overall energy levels, leading to increased fatigue and muscle soreness and, ultimately, a dip in performance.

Body temperature regulation issues: Body temperature follows a daily rhythm, typically peaking in the late afternoon and dipping during the night. Jet lag can upset this rhythm, leading to problems with thermoregulation or how your body maintains its internal temperature, which can affect overall comfort and sleep quality.³

Cognitive function decrease: Cognitive performance declines when the internal clock is not on par with the local time. It can cause difficulties in concentration and problem-solving abilities, which are crucial for daily activities and athletic performance.

Jet lag’s impact also extends beyond the physical – influencing your mental and emotional well-being as well. While jet-setting off to a new place may leave you on a high, the shift in time zones can lead to mood swings and cognitive impairments.

Mood changes: Disruptions in your internal clock can cause mood swings and irritability. This is because the internal clock affects neurotransmitters that regulate mood, resulting in emotional instability.

Cognitive impairment: When your internal clock is misaligned, it affects brain function, making it more challenging to focus and remember details. It’s probably best to write down your hotel’s address somewhere, just in case!

Travel direction: Surprisingly, the direction in which you travel affects the severity of jet lag you’ll experience. If you’re flying east, you’ll typically get hit harder with symptoms than traveling west. This is because it’s more difficult for the body to shorten its internal cycle (as with eastward travel) than to lengthen it (as with westward travel).

Time zones crossed: Yep, you probably guessed it – the more time zones crossed, the more pronounced the symptoms. Traveling across three time zones might lead to mild symptoms while crossing six or more can result in more severe disruptions in sleep and cognitive function.

Physical performance: Jet lag can significantly impact your performance on the mat. You might notice decreased endurance, slower reaction times, and reduced strength due to disrupted sleep and recovery processes.

Psychological performance: Cognitive impairments such as reduced attention and memory can hinder your ability to focus during a training session or competition.

Pre-travel tips:

1. Adjust your schedule: Gradually shift your sleep schedule to match your destination’s time zone a few days before departure. This helps ease the transition and reduces the severity of jet lag.
2. Stay hydrated: Proper hydration before, during, and after your flight can mitigate the side effects of jet lag. Avoid alcohol and caffeine, which can dehydrate the body and worsen your symptoms.

Advice during travel:

1. Set your watch to the destination time: Upon boarding, set your watch to the local time of your destination. This mental adjustment can help your body adapt more quickly.
2. Move around often: Periodically stretching and walking during the flight can improve circulation and reduce stiffness, helping alleviate some of the fatigue associated with jet lag.

Tips for post-arrival:

1. Get sunlight exposure immediately: Natural light helps regulate your internal clock. Spend time outdoors, especially in the morning, to assist your body in adjusting to the new time zone.
2. Follow a sleep schedule: Align your sleep schedule according to the local time, even if you’re tired. Avoid long naps as they can disrupt nighttime sleep.
3. Use melatonin supplements: Melatonin can aid in resetting your internal clock. Consult a healthcare provider to determine the appropriate dosage and timing.⁴

Travel can be fun and exciting, but jet lag – not so much. Understanding its impact on athletic performance – from endurance and strength to cognitive focus – emphasizes the importance of a game plan to counteract those unwanted symptoms. By adjusting your schedule before travel, staying hydrated, and maintaining a consistent post-arrival routine, you can mitigate jet lag’s effects and optimize your performance.