Simple Jet Lag Prevention Techniques

Athletes go through rigorous and difficult training but that is not where the hard road ends. When participating in sports events on a different country, athletes will also need to go through one more hurdle, jet lag. This is a serious issue for athletes as such experiences can really have a negative effect on their performance. Jet lag symptoms include dizziness, fatigue, dulled alertness and slower reflexes, all of which can hinder their performance.

In order to treat jet lag we must allow our internal clock or the circadian clock to sync with the time zone we are currently in. Unfortunately, this can take a couple of days, a time that athletes will not likely have the luxury of. In that regard, we have compiled a list of tips and techniques that you can do in order to help treat jet lag faster or prevent it altogether.

Jet Lag and Its Effects in Athletic PerformanceSimple Jet Lag Prevention Techniques

There are no concrete evidence as to the negative effects of jet lag with an athlete’s performance but the symptoms that accompany jet lag can result in a sloppier performance due to its negative effects on the physical and mental integrity of the individual.

Fatigue is one of the most common signs of jet lag and as such will greatly reduce the physical and mental capacity of the person. In order to prevent this from happening, athletes take precautionary steps prior to traveling in order to prevent jet lag from developing. This is done by adjusting our internal clock in advance.

Retuning Our Circadian Clock or Rhythm

One of the most common techniques in terms of adjusting our internal clock in advance to prevent jet lag is by regulating the body’s exposure to light and darkness, exercising during specific times and taking melatonin supplements. The exposure to bright light and darkness seem to also have the biggest factor when it comes to adjusting our internal clock.Simple Jet Lag Prevention Techniques

Regulating Light and Dark Exposure

By exposing the body and eyes to bright light during the time when our body is at its lowest temperature, normally around 5am, we can effectively speed up our internal clock.


Melatonin is a hormone that is produced naturally by our brain, specifically the pineal glands. It is known to affect the circadian rhythm which makes it a prime element for studying treatment of sleep disorders.

By taking a small amount of melatonin supplement, preferably around .5mg, during the afternoon we can speed up the internal clock cycle.

Working Out

Exercise is one of the most widely used and natural ways to prevent and treat jet lag. By working out at least one hour every day the body can better adapt to significant changes in wake and sleep cycles. The key factor here is that these exercises must be done at specific times for it to have a positive effect in treating jet lag.

Athletes know the importance of keeping fit and healthy. Jet lag is one of the biggest obstacles most athletes contend with when participating in an international event. By taking the necessary steps early in jet lag prevention they are able to ensure that they will compete at their peak performance level when the time comes.