It has been well known for years that sports and sleep are related. Many studies have shown that regular exercise improves sleeping habits resulting more restful sleep and waking up refreshed. Research into athletic performance has also shown good sleeping habits and regular sleeping patterns lead to better results in sport. Many elite athletes, coaches and teams make great efforts to ensure the athletes are well rested and ready to perform. But what happens when you travel? Crossing time zones leads to jet lag which can effect performance. This brings rise to two important questions:
1) Can you minimize the negative effects on jet lag on athletic performance?
There are a few things that can be done to minimize the effects of jet lag. By shifting meal times and sleep times before departure you can minimize the time zone effects. Proper rest and hydration in travel is important. Quickly adapting to the new time zone with sleep patterns is also important, and sometimes a sleeping pill can be helpful under the direction of a doctor.
Another component is light therapy. By seeking light at the right time, such as in the morning when travelling East and avoiding it in the afternoon, can help speed up setting the bodies biological clock. Also by only having meals during a twelve hour period per day can help the body get used to the new sleeping hours. It is also important to avoid bright light, including television and bright computer screens for the hour before sleep.
Adjustments in the training schedule are necessary to avoid fatigue-based injury. Lighter sessions are scheduled in the first days on arrival, and free time should be allowed for rest and even short naps if necessary.
Caffeine, no more than 1 or 2 cups is sometimes used. It is considered especially in the morning hours of the new destination to decrease fatigue on rising. It should not be used to put off sleep.
2) Can an exercise program decrease the effects of jet lag?
As it is known that exercise helps improve regular sleep patterns, researchers have asked can the right exercise at the right time help you get over jet lag. The answer is probably yes, but the exact recipe is unknown. What is known is that people that exercise on a regular daily basis have less deterioration on their sleep patterns when their day/night clock is disturbed. It is found that no matter what time of day they exercise there is a benefit in adapting quicker in the new time zone. However the best exercise plan in terms of timing and duration have not been found. One recommendation is to avoid exercise in the few hours leading up to bedtime.