Elite athletes who manage jet lag and maintain their performance in their respective sports often do so due to the impact of travel on their circadian rhythm. Traveling to time zones can disrupt the body’s internal clock, determining when to sleep and be awake. Maria Patricia Ann T. Puno, MD, from Makati Medical Center’s Neurophysiology and Sleep Disorders Laboratory, suggests that frequent-traveling athletes need discipline and adjustments to their diet, training, and sleeping habits to overcome jet lag and perform at their best. This approach helps them overcome jet lag and contributes to their success in their respective sports.

In his competitive days, tennis legend Roger Federer beat jet lag by simply 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,” he shared.

According to MakatiMed, these simple hacks work too:

  • Adjust your sleeping hours. According to Dr. Puno, many athletes do this a week before their trip. “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 closest to their destination’s schedules.”
  • Make your surroundings conducive to sleep. US men’s rugby team member Lucas Lacamp listens to music to relax, wears an eye mask to block off light, and puts on noise-canceling earplugs for peace. “Planes and hotels aren’t always comfortable and ideal for sleep, so you must do your part,” says Dr. Puno. “Temperature is another way to ensure quality sleep. In your hotel room, set your air-conditioner between 15°C and 19 19°C.
  • Know when to use light. “If you arrive in the daytime, take a walk. Morning sun exposure signals your body to wake up,” the MakatiMed doctor suggests. “At night, avoid using smartphones, laptops, and other gadgets. They emit blue light, which affects the natural production of the sleep-regulating hormone melatonin, thus disrupting your sleep.” Irish artistic gymnast Rhys McClenaghan wears glasses with red lenses that effectively block 100 percent of blue light.
  • Watch what and when you eat and drink. “Heavy meals 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,” reminds 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-minute naps—in the bus, after podium training, and before going to the competition area,” shares 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 travel to reduce jet lag. “If possible, book a morning flight so the long trip doesn’t interfere much with your circadian rhythm. And when on the plane, adjust your watch to the time of your destination,” says Dr. Puno. “It conditions your brain to believe you should be awake or asleep, even if you’re still acclimatizing.”

For more information, please get in touch with MakatiMed On-Call at +632.88888 999, email [email protected], or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.