Sports Physio How to Avoid Jet Lag
By Cathy Arnot USOC Physiotherapist
This story is an update to the version that ran in the Spring 2013 issue of USA Shooting News.
What is Jet Lag? Shooting athletes fre- travel to competi-
quently
tions that involve crossing multiple time zones. It can take you several days to adjust to this change. Dur- ing that time, you’re likely to experience the disruption of your
walking, running, biking, ski- ing, hiking and other endur- ance sports.
During the fl ight: 2. Adjust your internal clock up to two hours. Several
and turning the air-condi- tioning valve towards you may help you fall asleep.[1]
days (at least sleep/wake cycle
known as jet lag. Symptoms of jet lag include sleepiness during the day, insomnia at night, poor concen- tration, confusion, and hunger at inap- propriate times or lack of appetite, and irritability. Here are some tips to fi ght jet lag:
Prior to your fl ight: 1. Increase your overall lev- el of physical fi tness. Aerobically fi t individu-
als adapt more quick- ly to a new time zone be-
cau se of superior reg-
ulation of the body’s circadi- an rhythms (body clock). The American College of Sports medicine recommends en- gaging in 150 minutes of aerobic activity a week. The includes activities such as
four) before departure, gradually shift your sleeping and eating times to coincide more closely with those at your destination. Shifting your sleep/wake patterns more than two hours may be detrimental. Set your watch to your destination time as soon as you board the plane. Once
4. Prevent dehydration. The dry air in the plane can result in dehydration, which will increase the ef- fects of jet lag.
Drink at
least 8 ounces of water for every hour you are in fl ight, even if you don’t feel thirsty. Avoid carbonated, caffein- ated and alcoholic bev- erages.
6. Eat like you would at your destination. Bring healthy snacks and
eat at a time that is consis- tent with your destination time zone as opposed to the time zone you are leaving.
Once you arrive: 7. Get outside and exercise. If it is day- light when you arrive, spend as much time outdoors in natural sun-
light as
possible. The sunlight will help you adjust to the
5. Get as
you arrive, adopt the
local time for your daily routine.
3. Sleep (or stay awake) like you’re already there. If it’s daylight at your destination, stay awake and mentally active on the plane.[1] If it is night at your destination, then try to sleep on the plane. Wearing ear plugs, noise cancelling headphones, an eye mask
56 USA Shooting News | September 2014
comfortable as you are able on the fl ight. If you plan to sleep dur-
ing your fl ight try to book a roomier seat in Economy Plus, Business or First Class. This is usually not possible so if you are fl ying economy, opt for a window seat and bring a pillow (or rolled up jacket) to prop against the wall. Some neck pillows are infl atable for easier packing.
new time zone. If you are unable to be outdoors, strong artifi cial light will do. Exercise if you can. Exercis- ing in the morning or early evening is benefi cial.
8. Do not overeat. Eat light, healthy meals to
help you adjust to your new time zone. Choose lean pro- tein and vegetables when possible for your evening meal.
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