Jet Lag & Travel Strategies for Athletes

Overview: Jet Lag & Travel

This lesson dives into how sleep can be optimized for performance and recovery in athletes.

Learning Objectives

By the end of this lesson, you will be able to:

1. Implement strategies to manage travel fatigue and jet lag.
   

Comprehensive Summary Travel Considerations

Planning:

• Decrease training load before travel to reduce fatigue and injury risk.

• Consider sleep banking strategies.

Adjusting Sleep Patterns:

• Eastward travel: Gradually wake up earlier before travel.

• Westward travel: Gradually go to sleep later and wake up later before travel.

Destination Strategies:

• Adjust sleep schedule to the local time zone upon arrival.

• Maximize natural sunlight exposure in the morning.

• Minimize light exposure in the evening.

Hotel Accommodations:

• Choose quiet locations away from noise and disruptions.

• Utilize blackout curtains or eye masks to minimize light exposure.

• Consider using earplugs or white noise machines to block out sound.

Key Takeaways:

Developing a strategic sleep plan that incorporates napping, sleep banking, and travel adjustments is crucial for optimizing athletic performance and recovery.

Module -1.5 Naps, Sleep Banking & Travel.pdf

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