Overcoming jet lag and travel fatigue: Tips for footballers

With March’s international window for men’s players in full swing and April’s window for women’s international players approaching, we are reminded about the extensive travel workload of elite-level footballers.

Players embarking on cross-continent journeys to and from national team duty are likely to suffer travel fatigue and jet lag. Travel fatigue comes into play if journeying north-south, south-north or crossing less than three times zone; jet lag, meanwhile, is caused by a mismatch between a person’s normal daily rhythms and crossing three or more time zones. Flying east results in more severe, longer-lasting jet lag.

FIFPRO looks at tips on how to overcome jet lag and travel fatigue.

What is jet lag?

Jet lag specifically results from crossing multiple time zones and involves a misalignment of the body’s circadian rhythms. It presents effects ranging from physiological to cognitive, hormonal, and emotional consequences.

Seven tips before travelling across time zones

1. ADJUST YOUR SLEEP – Before your flight, adjust your sleep by an hour daily for three days: later when heading west, earlier when heading east.
   
   
2. CONTROL LIGHT EXPOSURE – Manipulate your exposure to light by seeking sunlight in the evening if travelling west or in the morning if travelling east.
   
   
3. CONSIDER MELATONIN SUPPLEMENTS – Melatonin aids eastward travel adjustment; 0.5 mg at bedtime is effective. Ensure it complies with WADA rules.
   
   
4. PRESERVE SLEEP – Ensure you get plenty of sleep before your trip to start well-rested, as sleep debt can exacerbate jet lag symptoms.
   
   
5. PLAN FLIGHT TIMING – Schedule flights that arrive at your destination in the morning, aligning with your usual waking hours. Sleep comfortably with masks and ear plugs on the flight.
   
   
6. STAY HYDRATED – Avoid alcohol consumption and drink plenty of water throughout the flight to reduce fatigue.
   
   
7. EAT LIGHTLY – To prevent gastrointestinal discomfort, choose lighter meals that are easy on the stomach, such as fruits and vegetables.

Eight tips after travelling across time zones

1. ADAPT QUICKLY TO LOCAL TIME – Adjust your sleep schedule to the destination time zone and avoid napping near bedtime.
   
   
2. SEEK NATURAL LIGHT – Spend daylight hours outdoors to reset your internal clock. For quicker adjustment, seek evening light when traveling west and morning light when heading east. 
   
   
3. EXERCISE – Structure training to coincide with light exposure.
   
   
4. SLEEP – Follow an optimal sleep schedule of 7-9 hours per night with minimal blue light exposure one hour before bed.
   
   
5. STRATEGIC NAPS – Avoid napping late in the day after 16:00, so it doesn’t interfere with night-time sleep.
   
   
6. CONSIDER MELATONIN SUPPLEMENTS – Melatonin aids eastward travel adjustment; 0.5 mg at bedtime is effective. Ensure it complies with WADA rules.
   
   
7. ESTABLISH A ROUTINE – Stick to a regular schedule for meals and sleep based on local destination time to help your body adjust faster.
   
   
8. BE PATIENT – Allow a few days to adapt, as adjustment takes about half a day per westward time zone and a day per eastward zone crossed.