Performance Intelligence Podcast
Bite Size #141: Jon Clarke - Combat Jetlag Like a Pro & Optimise Performance through Circadian Rhythm Adaptation
Oct 6, 2024
Jon Clarke, head of performance at Manly Sea Eagles and former athlete, shares his expertise on tackling jet lag and enhancing performance. He offers insightful tips on adapting quickly to new time zones and the role of light exercise in boosting energy levels post-travel. Clarke emphasizes the importance of sleep adjustments and sunlight exposure for combating jet lag. He encourages listeners to embrace travel as a chance for cultural exploration, making it a fulfilling experience while optimizing performance.
17:59
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Quick takeaways
- Immediately adjusting your watch to the destination's time zone upon boarding helps athletes mentally prepare for combating jet lag.
- Engaging in light activities upon arrival can optimize energy levels, improving sleep quality and aiding in quicker recovery from travel fatigue.
Deep dives
Adapting to Local Time Zones
Adapting to the local time zone during travel is critical for minimizing jet lag. When athletes board a flight, they should immediately set their watches to the destination's time zone, which serves as a mental cue to start the adjustment process. For example, if a team is flying from Australia to the UK, they can synchronize their activities on the flight to align with the destination's morning, avoiding fatigue upon arrival. This simple practice can significantly reduce the time spent adjusting, aiming to condense jet lag recovery to just a couple of days rather than a week.
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