By, Allison Brager – O2X Sleep Specialist
Jet lag is exactly what it is; a lag. Not all jet lag comes from airline travel though. Simply shifting the time one goes to bed and wakes up by +\- two hours can have the same exact impact on the body and brain. Essentially, jet lag is a misalignment and miscommunication between internal cues and processes driven by the body and the external cues of the environment. The most relevant example is someone with a normal wakeup time of 0600 flying from New York City to Los Angeles who is then wide awake at 0300 the next morning. Although jet lag is not completely curable, there are some strategies you can implement to lessen the compromise in performance.
Backwards plan sleep and rise times.
Although this is likely not always feasible for the tactical athlete community, adjusting bedtime or rise time by 30 minutes a day in the direction of travel is one strategy. We preach this methodology in the O2X curriculum to folks who struggle with going to bed early. One golden rule is to adjust by 30 minutes a day up to two hours. Anything beyond that can be stressful for the body.
Purchase a blue light box and buy a bottle of third-party tested melatonin (3-5 mg)
During travel or adjusting one’s shift work schedule, you’ll need both blue light and melatonin to effectively adjust. The golden rule is to get blue light early in the day for about 20-30 minutes if you have a very early rise time the next morning. If you have a late night, expose yourself to blue light late in the evening for about 20-30 minutes. In both cases, use no more than 3 mg of melatonin for small-statured individuals and 5 mg for large-statured individuals at bedtime to further facilitate advancing or delaying one’s internal clock.
Walk, jog, or get a quick lift upon arrival.
Stimulating blood flow upon arriving in a new time zone or adjusting to a new shift work schedule can help reset the hormonal and metabolic signals of the body making the adjustment even easier.
Avoid alcohol at all costs.
I actually spent four years for my doctorate in biology understanding how alcohol directly impacts the internal clock and rhythms of sleep-wake and the endocrine system. Alcohol essentially stops the clock from working and recognizing light cues (like sunlight and blue light) in the environment.
Sleep bank prior to travel.
Sleep banking (sleeping an hour or two extra a night) for a few days prior to travel can help offset the dips in performance and mood during travel or a new schedule. Remember, sleep is like a bank account. The more you put in, the more you can afford to take out.
These 1% changes truly make all the difference. If you don’t believe me, ask some of the pro athletes and teams we’ve worked with over the years who’ve used the O2X playbook to maximize their gains on and off the field.
References
Brager, A.J., Gordon, J.A., Rouska, A. et al.Circadian Advantages in Elite Athletes. Curr Sleep Medicine Rep 8, 187–192 (2022). https://doi.org/10.1007/s40675-022-00239-0
About O2X Specialist Allison Brager:
Dr. Allison Brager is an O2X Sleep Specialist and a Major in the U.S.Army. She is also an elite CrossFit athlete competing for the Army. Allison sits on fatigue management working groups for the federal government, Special Forces, and NATO. Previously, at the Walter Reed Army Institute of Research; she and her teammates leveraged groundbreaking sleep discoveries to deliver knowledge products and material solutions to the Army. Allison holds an Sc.B. from Brown University and a Ph.D. from Kent State University.
About O2X Human Performance:
O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.
