International travel is fun BUT it can mess up your sleep (and plans) as soon as you reach your destination. Here are some tips from people who constantly deal with jetlag, yet manage to bring honor and glory (and trophies!) to their country and sport. They are elite athletes and how to they do it?
"Travel, especially to where time zones change, affects our circadian rhythm, that internal clock in our body that tells us when to sleep and be awake," said Dr. Patricia Ann Puno of the Neurophysiology and Sleep Disorders Laboratory at MakatiMed. "For athletes who find themselves in one state or country one day, then halfway around the world the next, it takes discipline and a few tweaks to their diet, training and sleeping habits to not only conquer jet lag but come out on top of their game."
A perfect example is legendary Roger Federer who beat jet lag by thinking steps ahead- "I almost forget what time it is in the place I left, and I live in the new time zone: try to eat at the right time, go to bed at the right time and try not to cheat at those things."
According to MakatiMed, these simple hacks work, too:
Adjust your sleeping hours. Many athletes do this a week prior to their trip, said Dr. Puno. "They wake up 30-60 minutes before they usually do and go to bed 30-60 minutes earlier than usual. The next day, they rise 30-60 minutes earlier and turn in 30-60 minutes earlier, until their wake-up and bedtime hours are closet to their destination's schedules."
Make your surroundings conducive to sleep. US men's rugby team member Lucas Lacamp listens to music to relax and wears an eye mask to block off light, and puts on noise-canceling ear plugs for peace and quiet. "Planes and hotels aren't always comfortable and ideal for sleep, so you have to do your part," added Dr. Puno. "Temperature is another way to ensure quality sleep. In your hotel room, set your AC between 15'C to 19'C."
Know when to use light. "If you arrive in the daytime, take a walk. Morning sun exposure signals body to wake up," suggested Dr. Puno. "At night, avoid the use of smartphones, laptops and other gadgets. They emit blue light, which affects the natural production of the sleep-regulating hormone melatonin, thus disrupting your sleep." For Irish artistic gymnast Rhys McClenaghan, he wears glasses with red lenses, which are effected at blocking 100% of blue light.
Watch what and when you eat and drink. "Heavy means tend to make you feel sluggish and sleepy, so if you want to stay awake, eat light and focus on protein instead of carbohydrates. Also, skip stimulating coffee, soda and alcohol in the first few days of your trip," said Dr. Puno.
Take naps. While some athletes fight off the urge to nap because it affects their sleep at night, others feel reenergized for a few minutes of slumber. "In the days leading up to his double gold win in the 2024 Paris Olympics, gymnast Carlos Yulo was said to have taken a series of 15-to-20 minutes naps- in the bus, after podium training and before going to the competition area," added Dr. Puno. "If you must nap, take no more than a few minutes and this should not be too close to bedtime."
Travel smarter. There are also ways to optimize to reduce jet lag. "If possible, book a morning flight so the long trip doesn't interfere so much with your circadian rhythm. And when in the place, adjust your watch to the time of your destination," explained Dr. Puno. "It conditions your brain to believe you should be awake or asleep, even if you're still acclimatizing."
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