This article is for all my overseas hoopers who are flying overseas in the next month for their seasons. These ideas also apply to anyone who is changing time zones and dealing with jet lag.
Flying is harder on our body than we might realize. The combo of high altitude exposure, low quality air, fluorescent lighting and changing time zones can compromise our biology and leave us feeling jet lagged for several days after we land. Symptoms of jet lag can include headaches, gastrointestinal issues, daytime sleepiness and light-headedness.
The time we transition between countries is one of the times when injury risk is the highest. It still blows my mind how some coaches get players to play live in practice the same day they get off the plane. That’s not to say you’re bound to get hurt if you play the same day or next day you get off the plane. Guys do it all the time. NBA players do it a lot, although their change in time zones isn’t as significant as someone flying overseas. The bigger the time change, the bigger the insult on our biology. Just consider that throughout the course of the year, this is a time when our biology is vulnerable, similar to the way our biology is vulnerable the day after getting no sleep or the day after a big night of drinking. My suggestion to the professional hoopers I work with is to not play live basketball the same day you switch time zones. Ideally not the next day either. Same goes for after a big night of drinking. Take the next day off. Your biology is slightly compromised, and your risk of injury is higher than normal.
What is our Circadian Rhythm?
Circadian rhythms are physical, mental and behavioral changes that follow a 24 hour cycle. Hormone secretion (testosterone, melatonin, cortisol, etc), digestion and body temperature are a few things that are intertwined with our circadian rhythm. We will generally feel better and healthier when we operate within our natural circadian rhythm. A good example of this is how rates of chronic disease are higher among shift workers. When we stay up all night and sleep all day we aren’t operating in line with our natural circadian rhythm. I would say its no big deal if its only one night, but unfortunately that’s probably not the case. Car crashes and heart attacks appear to be more common the day after day light savings, a reflection of how messing with our sleep schedule by even 1 hour can impact our biology. If we consistently mess with our circadian rhythm over the course of weeks, months and years these effects can culminate and contribute to the manifestation of chronic disease. In the short term they will simply result in decreased performance.
How does changing time zones impact our Circadian Rhythm?
When we move to a different time zone, our biological clock is now different from our previous local time. For example, I just flew from Canada to Bulgaria where there is an 7 hour time difference. It can often take a few days for our biological clock to align with our new time zone. Adjusting to a time zone where you gain time will be slightly easier than adjusting to a time zone where we are losing time.
So what can we do about it?
1. Exercise in the morning
Raising our body temperature in the morning via exercise can be an effective method for resetting circadian rhythms. Naturally we have a slight increase in body temperature in the morning to encourage us to wake up.
2. Ground yourself on grass, sand or water for 30 minutes
Grounding (also known as earthing) is the practice of establishing contact with the earth. The earth carries a mild negative charge (a frequency of about 7.83 Hz) and direct contact with grass, sand or water (as long as the water is touching the earth – pools don’t count) can help re-establish a more favorable frequency within our cells. Our feet are one of the most conductive areas of the body. Unfortunately, most shoes today have synthetic rubber or plastic soles. Both of these materials are poor conductors of energy, creating a barrier between our feet and the earth’s surface.
When it comes to jetlag, grounding can help readjust our cortisol levels to align with our current time zone, helping us get back on a regular sleep schedule and feel less sluggish. Id recommend grounding as soon as possible when arriving in a new time zone for about 30 minutes. Getting another grounding session in the following morning wont hurt.
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Some studies have taken a closer look at grounding more recently and there are several that have shown grounding can improve a range of conditions including insomnia, heart disease, inflammation, and anxiety. If you’re interested in more science on grounding, there’s a lot of good articles here:
https://grounded.com/earthing-grounding-studies
If you’re interested in more about how grounding can re-establish cortisol levels Perry Nickelston has a great podcast with Clint Ober (episode 325 on the SCP Podcast).
3. Fast
Fasting also seems to be an effective way to impact our internal clock, similar to how light exposure does. This is because when we consume food, our brain makes a tight link between our sleep and light / dark cycles. Our brain isn’t used to consuming food at night when we should be asleep. Fasting activates a part of our brain (dorsomedial nucleus) that makes us a little less rigid with our sleep schedule. When we are in a fasted state, its easier for us to reset our sleep schedule to match our environment. Airplane food is mostly trash anyway.
4. Stay hydrated
The air we breathe when were on a plane comes from outside the plane, not inside. This high altitude air doesn’t hold as much moisture as air closer to the ground. This can result in some dehydration if we are flying for several hours. Mix in some water before & during the flight. Mix in some salt or electrolytes so you can absorb that water more effectively. Drinking any alcohol on the flight will only dehydrate you further.
5. Wear compression socks / leggings
This point wont necessarily help with jet lag but since were talking about mitigating the negative impacts of flying we need to talk about this. Flying has a nice combination of factors that mess with our blood flow. Sitting for hours straight with minimal movement, dehydration and low air pressure can all contribute to less circulation. Flying can cause a 100% increase (at least) in our risk of developing a DVT (deep vein thrombosis – blood clot in our legs). Compression leggings or compression socks can help prevent this from happening. Similarly, this is why it is discouraged from getting on a long flight after a surgery or contusion. Getting up and walking around on the plane can help restore some circulation. Stan Efferding is a proponent of getting up every hour when he is on a flight while other guys like Russell Wilson like to do high knees down the aisles for several hours lol.
When I recently flew overseas, I essentially slept for the entire 8 hour flight. At one point, I woke up because I had to untie my shoes. Since I hadn’t gotten up to walk around all the blood was pooling in my feet and ankles. This was slightly more significant in my left ankle where I’ve had 3 ankle surgeries and my lymphatic drainage isn’t quite as effective. Swollen joints are never helpful for performance.
Try some of these tips out next time you’re flying or switching time zones and hopefully you’ll have a smoother transition!
Get healthy, stay healthy
The Fixed Physio