With teams from the NFL and NHL travelling overseas for games this year we thought we would answer some of the questions we often receive.
What is jet lag?
Jet lag is often considered a temporary “sleep issue”, however, it is much more than that. It is a combination of sleep loss and a change in circadian rhythm or “body clock” that can cause significant biological disruptions.
Symptoms include disturbed sleep (insomnia, early wake times, etc.), daytime fatigue, reduced reaction time, and reduced ability to concentrate. These symptoms are exacerbated the more time zones that are crossed and especially when travelling west to east.
Adjusting to a new time zone.
The general rule is that for each time zone crossed, it takes one day to recover. However, there are some things that can mitigate the problem.
It is important to expose yourself to light during the time you are meant to be awake, and to sleep when it is dark. Simply, get on the new time zone as soon as you can.
Diet also plays a part, if you want to stay awake eat more high-protein food and when you want to fall asleep eat more carbs. Additionally, don’t drink too much caffeine and don’t consume it after lunch if you want to go to bed at a normal hour.
Melatonin has also been scientifically proven to aid sleep during times when you are not normally sleeping and can be used to reset body clocks. When travelling to the east take it 30 minutes before you plan to go to sleep at the local time. When travelling west, take it in the morning. Small doses are effective, but melatonin does have side effects and should not be consumed with alcohol. Please consult your doctor for dosage amounts. Sleeping pills, although frequently consumed, do not necessarily prevent daytime symptoms of jet lag. Sleeping pills help with sleep duration and quality, but that does not help reset circadian rhythm any quicker.
The plane ride can also be used to your advantage. Plan ahead. If you are going to land in the morning, then treat your flight like your night time. If you land in the evening then treat your flight like the day time.
Always travel rested and drink plenty of water. Starting out sleep deprived makes jet lag worse (aka. drinking alcohol the night before and staying out past normal bedtime is not advised). Furthermore, dehydration makes jet lag worse and is often an effect of travelling by plane, so make sure you are drinking plenty of water and avoiding drinks that dehydrate you such as caffeine and alcohol when flying.
The Canucks’ road trip to China.
The Canucks recently travelled to China to play two preseason games against the LA Kings in Shanghai and Beijing. That is a 15 hour time difference and a 12 hour flight from Vancouver. While it might seem odd, Vancouver is east of Shanghai. This means that the team travelled west to get there which made it easier for them to adjust to the time difference while there.
However, the players travelled east to Vancouver which makes adjusting back to the pacific time zone a much greater challenge. The team is battling two major factors coming home: sleep loss and a change in circadian rhythm. With a 15 hour time change it will take the players just over two weeks to get their circadian rhythm back on track. However, they can recover from their sleep loss in a week if they get seven nights of good sleep. This means that the coaches, players, and their families and friends will all have to be on the same page to allow the players to recover.
The players can be at a much higher risk for injuries while they recover from jet lag as their reaction time is lowered. Therefore, their practice, workout, and meeting times must be adjusted to allow the players to maximize their sleep duration and reaction time and reduce injuries. In addition, the NHL schedule does not give the team enough time to fully recover from jet lag before playing two more preseason games. How the team and players manage the problem can make a big difference as they move into the regular season.