Love the idea and experience of international travel, but can’t stand how it messes up with your sleep—and plans—as soon as you reach your destination? Take your cue from the people who constantly deal with jet lag yet manage to bring honor and glory (not to mention medals and trophies) to their country and sport: elite athletes. How do 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,” says Maria Patricia Ann T. Puno, MD from the Neurophysiology and Sleep Disorders Laboratory of top hospital in the Philippines Makati Medical Center (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.”
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. Many athletes do this a week prior to their trip, according to 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 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 ear plugs for peace and quiet. “Planes and hotels aren’t always comfortable and ideal for sleep, so you have to 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 to 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 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.” Irish artistic gymnast Rhys McClenaghan wears glasses with red lenses, which are effective at blocking 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 so much with your circadian rhythm. And when in 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.”
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