As international athletes, footballers often find themselves travelling to different locations worldwide, exposing them to the difficulties of jet lag. While jet lag affects most travellers, it has a more significant impact on athletes as disrupted sleep patterns can negatively affect their physical and mental abilities, both of which are essential to their performance. The pressure of performing at their best every time they step on the field is immense, and the consequences of not being able to do so can be significant. However, with proper sleep coaching, athletes can overcome the challenges of jet lag and maintain optimal sleep habits.
Why jet lag affects some athletes more than others
The time difference between a player’s club and their destination plays a significant role in the extent of jet lag. On average, it takes our body a day to acclimate for every hour of time difference (link to https://www.betterhealth.vic.gov.au/health/healthyliving/jet-lag#bhc-content).
In addition, the direction of travel impacts jet lag. Heading east, compared to west, significantly increases the effects of jet lag. As Dr Girvan, a physicist at the University of Maryland, explains, “because the body’s internal clock has a natural period of slightly longer than 24 hours, it has an easier time travelling west and lengthening the day than travelling east and shortening the day.” (source The New York Times July 15, 2016 article link https://www.nytimes.com/2016/07/16/science/jet-lag-east-west.html?smid=url-share).
Ways that jet lag affects performance
Jet lag is more than just fatigue and disorientation. Studies have shown that jet lag can negatively affect reaction time, coordination, and accuracy, which are crucial for top-level performance (link to article Air travel: effects of sleep deprivation and jet lag https://pubmed.ncbi.nlm.nih.gov/24081353/). Four ways that jet lag negatively impacts athletes are:
- Fatigue
Jet lag causes fatigue, leading to decreased energy levels and a general feeling of exhaustion. When athletes are tired, they are more likely to make mistakes and have trouble thinking clearly, affecting their decision-making abilities on the field. Additionally, fatigue impedes an athlete’s ability to attack with creativity and pushes them toward safe decisions. This means that the player’s ability to ‘think on their feet’ can be affected.
- Recovery
The ability to recover sufficiently post-activity is another factor to consider; the crucial time for recovery is during sleep when we are in bed. Without a good night’s rest, athletes may struggle with reduced intensity, decreased performance and compounded muscle fatigue.
- Learning and Execution
Jet lag can greatly reduce a player’s ability to learn and execute new tactics effectively. Problems with memory, focus and concentration make it challenging for athletes to understand and recall complex game strategies, which can impact overall team performance.
- Physicality and Injury
Lastly, jet lag can negatively impact an athlete’s physicality, reducing strength, power, and stamina and increasing the risk of injury while athletes train hard during this transition period.
How some positions are affected more than others
Whilst we can expect jet lag to impact all players, certain positions can be affected more than others. An example is a player who is expected to collect the ball under pressure. One reason is that this particular role requires precise fine motor skills. As we have learned so far, jet lag can lead to deficits in fine motor skills, including passing and dribbling, which are key skills.
Additionally, Goalkeepers require specific abilities. They need to focus and make decisions without taking unnecessary risks. And, since goalkeeping errors hold a higher likelihood of a conceded goal than any other position, it is crucial for them, in particular, to be tackling jet lag.
The solution to jet lag for athletes
There is light at the end of the tunnel when it comes to jet lag. It doesn’t need to be inevitable. Working with a sleep coach is the best way to deal with this potential problem. Steps can be taken to mitigate the effects of jet lag before departure, in transit, and upon arrival. A sleep coach can provide specific guidance tailored to each player’s unique physiology, positively impacting individual and team performance.
Sleep Athletic offers more than generic sleep coaching or training. The programme is evidence-based and is designed by specialists.
Athletes can expect the following from coaching with Sleep Athletic:
Arrive well-adjusted to destination time.
Learn how to increase their ability to sleep soundly on a long-haul flight and in a new environment upon arrival.
Learn how to utilise light exposure as a tool to combat jet lag.
Identify if they are particularly susceptible to jet lag and require more in-depth coaching guidance.
Support on the return leg of the journey, readjusting to ‘home’ time.
At Sleep Athletic, we are dedicated to empowering elite athletes and sports teams to achieve their full potential through the power of better sleep. We understand sleep’s crucial role in determining an athlete’s performance, recovery, and overall well-being. That’s why we aim to help our clients unlock the full benefits of restful and rejuvenating sleep, so they can feel refreshed, perform at their best, and recover quickly from their gruelling training and competition schedules.
