What is jet lag?
- An exogenous circadian rhythm disorder resulting in a temporary impairment of sleep and other biological processes.
- Commonly experienced when traveller’s rapidly cross multiple (≥3) time zones, causing a misalignment between the body clock and the destination environment.
- Symptoms may include poor sleep, daytime fatigue, decrements in mental and physical performance, and gastrointestinal discomfort.
- The severity and longevity of symptoms increase with the number of time zones crossed and alleviate as the body clock adjusts to the timing of the new time zone’s light-dark cycle.
What is a jet lag adaptation plan?
- A jet lag adaptation plan uses appropriately timed periods of light exposure and avoidance to align the body clock with the destination time zone.
When to use a jet lag adaptation plan?
Crossing ≥3 time zones?
A jet lag adaptation plan is recommended.
Crossing <3 time zones?
A jet lag adaptation plan is not required.
Some impairments affect circadian rhythm and may require alternative strategies.
Why use a jet lag adaptation plan?
- To reduce the time spent jet lagged.
- To enable the body clock to adapt fully (or as much as possible) and faster.
How do I get a jet lag adaptation plan?
Contact the AIS REST Hub (resthub@ausport.gov.au) with as much of the following information as possible:
- Number of travellers (required).
- Full flight itinerary (required).
- Individual traveller’s name (required).
- Individual traveller’s average bed and wake times (highly recommended).
- Simply, ask traveller’s “what is your usual bedtime and wake time?”. The provision of this information will enhance effectiveness by ensuring the jet lag adaptation plan is tailored to the individual’s typical sleep routine.
- If individual average bed and wake times cannot be obtained, consider providing average times for the team/group, according to general sport requirements and scheduling.
- Competition commencement date/time following travel (recommended).
- Any additional information that may impact the implementation of the jet lag adaptation plan upon arrival (e.g., training times).
- Any relevant impairment or medical condition/s that may impact implementation of a jet lag adaptation plan or the ability to seek/avoid light (e.g., vision impairment, high spinal cord injury/tetraplegia).
What to expect?
You will receive a jet lag adaptation plan (see below) detailing a light exposure and avoidance schedule to implement on arrival at your destination.
Sample: Jet lag adaptation plan.
Contact the AIS REST Hub (resthub@ausport.gov.au) for assistance with travel planning, the delivery of jet lag adaptation plans, and other travel related support (e.g., heat preparation and management, recovery strategies, programming and protocols, and sleep optimisation).
This material represents general information only and is made available on the understanding that users exercise their own skill and care with respect to its use. Before relying on the material, users should consider their individual circumstances and obtain appropriate professional advice relevant to their circumstances.