Jet Lag

Travelling across time zones can be difficult due to Jet Lag.

Jet lag happens when your body's internal clock is not in sync with the time zone you are in. This can cause you to feel sleepy when you should be awake or vice versa. The general rule is that you will experience jet lag for the same number of days as the amount of time zones you have crossed.

For instance, if you cross three time zones, you may struggle with jet lag for about three days. This is not the ideal preparation for your race. However, the guidelines below can help you counteract the effects of jet lag.

Time Your Flight

Aim to plan your arrival time in the morning, ideally around your usual wake-up time. 

Before Departure

Adjust your clock a few days before your trip to help your body adapt to a new time zone. If you're travelling east, set your clock back. If you're travelling west, put it forward. Try going to bed earlier or later than usual each evening. This allows your body to adjust to the new time zone more efficiently.

During Your Flight 

Do your best to sleep during your flight (if you manage to get a flight that arrives in the morning). Ideally, you want to wake up when the plane lands at your destination. Stay clear of caffeine and alcohol during the flight.

After Your Flight

Do as much as you can according to your new time zone:

• Aim to eat balanced and nutritional meals at 'regular' times. And keep hydrated.
• If you land in the morning, aim to stay awake until your usual bedtime (try to avoid napping if you have to keep it for less than an hour).
• Or, if you arrive in the evening, try to sleep at your regular bedtime. There are sleep apps that can help if you have trouble. Aim to rest and relax, knowing that that will be restorative.

Conclusion

These tips can help you cope with jet lag. However, if you can't adjust to your new time zone in time for your race, try not to stress or overthink it. Worrying takes more of your precious energy.

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