27/03/2024

Time change or jet lag

Rapid travel across multiple time zones leads to a desynchronization of circadian rhythms (also called jet lag). This mismatch affects performance, both strength and resistance, even giving symptoms such as fatigue, headaches, loss of appetite, insomnia and general weakness.

Studies such as Graeber (1980) have been described where a change of 6 time zones, in the first 24 hours performance can decrease up to 15%. Comment that the readjustments of circadian rhythms to the new time seem to be faster on trips to the west (90' per day) than on trips to the east (60' per day) , All this was reflected in a study by Klein and Wegmann (1980) where according to them, a trip to the United States (6 hour change to the west) readaptation could be done in 4 days approximately. Flights to the west also have a lower impact and resynchronization is easier than flights to the east (phase advance). as well as the quality of sleep (restorative sleep) is lower in the latter.

There are a number of individual factors thatcondition the readaptation which we describe below:

  • Flight direction.
  • Resync Capability.
  • Rhythm stability.
  • Personality.
  • hourly type of personality.
  • Rhythm Amplitude.
  • Sleep habits.

With all this we have a series of actions that we can carry out prior to a trip that can help us mitigate the negative effects of this. The main strategies would be:

  • Arrive several days before the competition, giving approximately one day for each hour of time change.
  • Stop and take a short stay in the middle of the time change.
  • Change stimuli (Zeitgebers) so that circadian rhythms change, and adjust to those of the new time zone: start the time change before the trip (adapt the time from here to the time from where you will travel), change meal times, consume diets very rich in protein or very rich in carbohydrates.

Jet Lag is increasingly present the higher the level of the athlete, having to take on competitions all over the globe, so these trips often have to be planned in advance and good advice in order to mitigate the negative effects of this..