Today is Monday, I arrived in Sacramento last Thursday evening after 22 hours on three different airplanes and four airports. Adjusting to the new time zone and beating jet lag can be challenging, but there are several strategies you can try to minimize its effects. Here are some tips to help you overcome jet lag:
Your Sleep Schedule: This one can be hard, especially if you have
friends that you want to go out with the night before your flight.
But, as much as possible, before your trip, gradually adjust your
sleep schedule to match the time zone of your destination. Start
going to bed and waking up an hour earlier or later each day,
depending on your travel direction.
Hydrated: This one is easier. Drink plenty of water before, during,
and after your flight to stay hydrated. Avoid caffeine and alcohol,
as they can dehydrate you and disrupt your sleep.
Sunlight Exposure: Upon arrival, spend time outdoors and expose
yourself to natural sunlight. This helps regulate your internal
clock and signals your body that it's time to be awake. I jumped
into my triathlon training routine the next day.
Naps: If you're feeling extremely tired after your flight, take
short naps (up to 20 minutes) to recharge. Avoid long naps that can
interfere with your ability to sleep at night.
Heavy Meals: Refrain from eating large, heavy meals close to
bedtime, as they can disrupt your sleep. Opt for lighter meals
during your adjustment period.
Aids Sparingly: Consider using sleep aids only as a last resort and
under the guidance of a healthcare professional. They can help you
sleep during the initial adjustment period but may not be suitable
for long-term use.
Relaxing Bedtime Routine: Establish a calming bedtime routine to
signal to your body that it's time to wind down and prepare for
and Give Yourself Time: Jet lag typically takes a few days to
subside fully. Be patient with yourself and allow your body time to
adjust to the new time zone.
and Recovery: Adequate sleep and proper recovery are crucial for your overall well-being, especially when dealing with jet lag and demanding activities like triathlon training. Make your sleep environment comfortable and conducive to relaxation. Consider incorporating practices like stretching, foam rolling, and relaxation techniques to support your body's recovery and reduce post-flight fatigue.
everyone's body reacts differently to jet lag, so find what works
best for you. If possible, try to arrive at your destination a day or
two before important events or commitments to give yourself ample
time to acclimate. Taking care of your sleep and recovery will help
you perform at your best during the competition! Ensure you
prioritize getting enough rest during your stay in Lahti before the
70.3 World Championships.