Sleep Hygiene and Light Exposure Can Improve Performance Following Long-Haul Air Travel

Peter M. Fowler; Wade Knez; Heidi R. Thornton; Charli Sargent; Amy E. Mendham; Stephen Crowcroft; Joanna Miller; Shona Halson; Rob Duffield

doi:10.1123/ijspp.2019-0931

journal article Apr 01, 2021

Sleep Hygiene and Light Exposure Can Improve Performance Following Long-Haul Air Travel

Peter M. Fowler Wade Knez Heidi R. Thornton Charli Sargent Amy E. Mendham Stephen Crowcroft Joanna Miller Shona Halson

Rob Duffield

International Journal of Sports Physiology and Performance Vol. 16 No. 4 pp. 517-526 · Human Kinetics

View at Publisher Save 10.1123/ijspp.2019-0931

Abstract

Purpose
:

To assess the efficacy of a combined light exposure and sleep hygiene intervention to improve team-sport performance following eastward long-haul transmeridian travel.

Methods
:

Twenty physically trained males underwent testing at 09:00 and 17:00 hours local time on 4 consecutive days at home (baseline) and the first 4 days following 21 hours of air travel east across 8 time zones. In a randomized, matched-pairs design, participants traveled with (INT; n = 10) or without (CON; n = 10) a light exposure and sleep hygiene intervention. Performance was assessed via countermovement jump, 20-m sprint,
T
test, and Yo-Yo Intermittent Recovery Level 1 tests, together with perceptual measures of jet lag, fatigue, mood, and motivation. Sleep was measured using wrist activity monitors in conjunction with self-report diaries.

Results
:

Magnitude-based inference and standardized effect-size analysis indicated there was a very likely improvement in the mean change in countermovement jump peak power (effect size 1.10, ±0.55), and likely improvement in 5-m (0.54, ±0.67) and 20-m (0.74, ±0.71) sprint time in INT compared with CON across the 4 days posttravel. Sleep duration was most likely greater in INT both during travel (1.61, ±0.82) and across the 4 nights following travel (1.28, ±0.58) compared with CON. Finally, perceived mood and motivation were likely worse (0.73, ±0.88 and 0.63, ±0.87) across the 4 days posttravel in CON compared with INT.

Conclusions
:

Combined light exposure and sleep hygiene improved speed and power but not intermittent-sprint performance up to 96 hours following long-haul transmeridian travel. The reduction of sleep disruption during and following travel is a likely contributor to improved performance.

Topics

No keywords indexed for this article. Browse by subject →

References

58

[1]

Fowler PM, Knez W, Crowcroft S, et al. Greater effect of east vs west travel on jet-lag, sleep and team-sport performance. Med Sci Sports Exerc. 2018;50(2):391. doi:10.1249/MSS.000000000000152210.1249/MSS.0000000000001522 10.1249/mss.0000000000001522

[2]

Fowler P, Duffield R, Vaile J. Effects of simulated domestic and international air travel on sleep, performance, and recovery for team sports. Scand J Med Sci Sports. 2015;25(3):441–451. PubMed ID: 24750359 doi:10.1111/sms.1222710.1111/sms.1222724750359 10.1111/sms.12227

[3]

Fowler PM, Duffield R, Morrow I, Roach G, Vaile J. Effects of sleep hygiene and artificial bright light interventions on recovery from simulated international air travel. Eur J Appl Physiol. 2015;115(3):541–553. PubMed ID: 25387805 doi:10.1007/s00421-014-3043-210.1007/s00421-014-3043-225387805 10.1007/s00421-014-3043-2

[4]

Reilly T, Waterhouse J, Edwards B. Jet lag and air travel: implications for performance. Clin J Sport Med. 2005;24(2):367–380. doi:10.1016/j.csm.2004.12.00410.1016/j.csm.2004.12.004 10.1016/j.csm.2004.12.004

[5]

Leatherwood WE, Dragoo JL. Effect of airline travel on performance: a review of the literature. Br J Sports Med. 2012;47(9):561–567. PubMed ID: 23143931 doi:10.1136/bjsports-2012-09144910.1136/bjsports-2012-09144923143931 10.1136/bjsports-2012-091449

[6]

Forbes-Robertson S, Dudley E, Vadgama P, Cook C, Drawer S, Kilduff L. Circadian disruption and remedial interventions: effects and interventions for jet lag for athletic peak performance. Sports Med. 2012;42(3):185–208. PubMed ID: 22299812 doi:10.2165/11596850-000000000-0000010.2165/11596850-000000000-0000022299812 10.2165/11596850-000000000-00000

[7]

Sargent C, Ferguson SA, Darwent D, Kennaway DJ, Roach GD. The influence of circadian phase and prior wake on neuromuscular function. Chronobiol Int. 2010;27(5):911–921. PubMed ID: 20636205 doi:10.3109/07420528.2010.4889012063620510.3109/07420528.2010.488901 10.3109/07420528.2010.488901

[8]

Reilly T, Atkinson G, Budgett R. Effect of low-dose temazepam on physiological variables and performance tests following a westerly flight across five time zones. Int J Sports Med. 2001;22(3):166–174. PubMed ID: 11354518 doi:10.1055/s-2001-1637910.1055/s-2001-1637911354518 10.1055/s-2001-16379

[9]

Williams B, Clarke R, Aspe R, Cole M, Hughes J. Managing performance throughout periods of travel. Strength Cond J. 2017;39(4):22–29. doi:10.1519/SSC.000000000000031710.1519/SSC.0000000000000317 10.1519/ssc.0000000000000317

[10]

Paul MA, Gray GW, Lieberman HR, et al. Phase advance with separate and combined melatonin and light treatment. Psychopharmacology. 2011;214(2):515–523. PubMed ID: 21069516 doi:10.1007/s00213-010-2059-510.1007/s00213-010-2059-521069516 10.1007/s00213-010-2059-5

[11]

Atkinson G, Buckley P, Edwards B, Reilly T, Waterhouse J. Are there hangover-effects on physical performance when melatonin is ingested by athletes before nocturnal sleep? Int J Sports Med. 2001;22(3):232–234. PubMed ID: 11354528 doi:10.1055/s-2001-163871135452810.1055/s-2001-16387 10.1055/s-2001-16387

[12]

Atkinson G, Jones H, Edwards BJ, Waterhouse JM. Effects of daytime ingestion of melatonin on short-term athletic performance. Ergonomics. 2005;48(11-14):1512–1522. PubMed ID: 16338717 doi:10.1080/001401305001009671633871710.1080/00140130500100967 10.1080/00140130500100967

[13]

Thompson A, Batterham AM, Jones H, Gregson W, Scott D, Atkinson G. The practicality and effectiveness of supplementary bright light for reducing jet-lag in elite female athletes. Int J Sports Med. 2013;34(7):582–589. PubMed ID: 2325860923258609

[14]

Nédélec M, Halson S, Delecroix B, Abaidia A-E, Ahmaidi S, Dupont G. Sleep hygiene and recovery strategies in elite soccer players. Sports Med. 2015;45(11):1547–1559. doi:10.1007/s40279-015-0377-910.1007/s40279-015-0377-926275673 10.1007/s40279-015-0377-9

[15]

Semenick D. Testing protocols and procedures. In: Baechle TR, Earle RW, eds, Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics; 1994:258–273.

[16]

Galambos SA, Terry PC, Moyle GM, Locke SA, Lane AM. Psychological predictors of injury among elite athletes. Br J Sports Med. 2010: 39:351–354.

[17]

Roach GD, Sargent C. Interventions to minimise jet lag after westward and eastward flight. Front Physiol. 2019;10:927. PubMed ID: 31417411 doi:10.3389/fphys.2019.0092710.3389/fphys.2019.00927 10.3389/fphys.2019.00927

[18]

Czeisler CA, Kronauer RE, Allan JS, et al. Bright light induction of strong (type 0) resetting of the human circadian pacemaker. Science. 1989;244(4910):1328–1333. PubMed ID: 2734611 doi:10.1126/science.273461110.1126/science.2734611 10.1126/science.2734611

[19]

Eastman CI, Burgess HJ. How to travel the world without jet lag. Sleep Med Clin. 2009;4(2):241–255. PubMed ID: 20204161 doi:10.1016/j.jsmc.2009.02.0062020416110.1016/j.jsmc.2009.02.006 10.1016/j.jsmc.2009.02.006

[20]

Vandenbogaerde TJ, Hopkins WG. Monitoring acute effects on athletic performance with mixed linear modeling. Med Sci Sports Exerc. 2010;42(7):1339–1344. PubMed ID: 20068494 doi:10.1249/MSS.0b013e3181cf7f3f10.1249/MSS.0b013e3181cf7f3f20068494 10.1249/mss.0b013e3181cf7f3f

[21]

Progressive Statistics for Studies in Sports Medicine and Exercise Science

WILLIAM G. HOPKINS, Stephen W. Marshall, Alan M. Batterham et al.

Medicine & Science in Sports & Exercise 2009 10.1249/mss.0b013e31818cb278

[22]

Batterham AM, Hopkins WG. Making meaningful inferences about magnitudes. Int J Sports Physiol Perform. 2006;1(1):50–57. PubMed ID: 19114737 doi:10.1123/ijspp.1.1.5010.1123/ijspp.1.1.5019114737 10.1123/ijspp.1.1.50

[23]

Waterhouse J, Edwards B, Nevill A, et al. Do subjective symptoms predict our perception of jet-lag? Ergonomics. 2000;43(10), 1514–1527. PubMed ID: 11083132 doi:10.1080/00140130075000394310.1080/00140130075000394311083132 10.1080/001401300750003943

[24]

Reilly T, Atkinson G, Edwards B, et al. Coping with jet-lag: a position statement for the European College of Sport Science. Eur J Sport Sci. 2007;7(1):1–7. doi:10.1080/1746139070121682310.1080/17461390701216823 10.1080/17461390701216823

[25]

Atkinson G, Batterham AM, Dowdall N, Thompson A, van Drongelen A. From animal cage to aircraft cabin: an overview of evidence translation in jet lag research. Eur J Appl Physiol. 2014;114(12):2459–2468. PubMed ID: 25342081 doi:10.1007/s00421-014-3026-310.1007/s00421-014-3026-325342081 10.1007/s00421-014-3026-3

[26]

Reilly T, Piercy M. The effect of partial sleep deprivation on weight-lifting performance. Ergonomics. 1994;37(1):107–115. PubMed ID: 8112265 doi:10.1080/00140139408963628811226510.1080/00140139408963628 10.1080/00140139408963628

[27]

Reilly T, Waterhouse J, Edwards B. Some chronobiological and physiological problems associated with long-distance journeys. Travel Med Infect Dis. 2009;7(2):88–101. PubMed ID: 19237142 doi:10.1016/j.tmaid.2008.05.00210.1016/j.tmaid.2008.05.00219237142 10.1016/j.tmaid.2008.05.002

[28]

Waterhouse J, Edwards B, Nevill A, et al. Identifying some determinants of “jet lag” and its symptoms: a study of athletes and other travellers. Br J Sports Med. 2002;36(1):54–60. PubMed ID: 11867494 doi:10.1136/bjsm.36.1.5410.1136/bjsm.36.1.5411867494 10.1136/bjsm.36.1.54

[29]

Skein M, Duffield R, Edge J, Short MJ, Mundel T. Intermittent-sprint performance and muscle glycogen after 30 h of sleep deprivation. Med Sci Sports Exerc. 2011;43(7):1301–1311. PubMed ID: 21200339 doi:10.1249/MSS.0b013e31820abc5a2120033910.1249/MSS.0b013e31820abc5a 10.1249/mss.0b013e31820abc5a

[30]

Fowler PM, Knez W, Crowcroft S, et al. Greater effect of east vs west travel on jet-lag, sleep and team-sport performance. Med Sci Sports Exerc. 2018;50(2):391. doi:10.1249/MSS.000000000000152210.1249/MSS.0000000000001522 10.1249/mss.0000000000001522

[31]

Fowler P, Duffield R, Vaile J. Effects of simulated domestic and international air travel on sleep, performance, and recovery for team sports. Scand J Med Sci Sports. 2015;25(3):441–451. PubMed ID: 24750359 doi:10.1111/sms.1222710.1111/sms.1222724750359 10.1111/sms.12227

[32]

Fowler PM, Duffield R, Morrow I, Roach G, Vaile J. Effects of sleep hygiene and artificial bright light interventions on recovery from simulated international air travel. Eur J Appl Physiol. 2015;115(3):541–553. PubMed ID: 25387805 doi:10.1007/s00421-014-3043-210.1007/s00421-014-3043-225387805 10.1007/s00421-014-3043-2

[33]

Reilly T, Waterhouse J, Edwards B. Jet lag and air travel: implications for performance. Clin J Sport Med. 2005;24(2):367–380. doi:10.1016/j.csm.2004.12.00410.1016/j.csm.2004.12.004 10.1016/j.csm.2004.12.004

[34]

Leatherwood WE, Dragoo JL. Effect of airline travel on performance: a review of the literature. Br J Sports Med. 2012;47(9):561–567. PubMed ID: 23143931 doi:10.1136/bjsports-2012-09144910.1136/bjsports-2012-09144923143931 10.1136/bjsports-2012-091449

[35]

Forbes-Robertson S, Dudley E, Vadgama P, Cook C, Drawer S, Kilduff L. Circadian disruption and remedial interventions: effects and interventions for jet lag for athletic peak performance. Sports Med. 2012;42(3):185–208. PubMed ID: 22299812 doi:10.2165/11596850-000000000-0000010.2165/11596850-000000000-0000022299812 10.2165/11596850-000000000-00000

[36]

Sargent C, Ferguson SA, Darwent D, Kennaway DJ, Roach GD. The influence of circadian phase and prior wake on neuromuscular function. Chronobiol Int. 2010;27(5):911–921. PubMed ID: 20636205 doi:10.3109/07420528.2010.4889012063620510.3109/07420528.2010.488901 10.3109/07420528.2010.488901

[37]

Reilly T, Atkinson G, Budgett R. Effect of low-dose temazepam on physiological variables and performance tests following a westerly flight across five time zones. Int J Sports Med. 2001;22(3):166–174. PubMed ID: 11354518 doi:10.1055/s-2001-1637910.1055/s-2001-1637911354518 10.1055/s-2001-16379

[38]

Williams B, Clarke R, Aspe R, Cole M, Hughes J. Managing performance throughout periods of travel. Strength Cond J. 2017;39(4):22–29. doi:10.1519/SSC.000000000000031710.1519/SSC.0000000000000317 10.1519/ssc.0000000000000317

[39]

Paul MA, Gray GW, Lieberman HR, et al. Phase advance with separate and combined melatonin and light treatment. Psychopharmacology. 2011;214(2):515–523. PubMed ID: 21069516 doi:10.1007/s00213-010-2059-510.1007/s00213-010-2059-521069516 10.1007/s00213-010-2059-5

[40]

Atkinson G, Buckley P, Edwards B, Reilly T, Waterhouse J. Are there hangover-effects on physical performance when melatonin is ingested by athletes before nocturnal sleep? Int J Sports Med. 2001;22(3):232–234. PubMed ID: 11354528 doi:10.1055/s-2001-163871135452810.1055/s-2001-16387 10.1055/s-2001-16387

[41]

Atkinson G, Jones H, Edwards BJ, Waterhouse JM. Effects of daytime ingestion of melatonin on short-term athletic performance. Ergonomics. 2005;48(11-14):1512–1522. PubMed ID: 16338717 doi:10.1080/001401305001009671633871710.1080/00140130500100967 10.1080/00140130500100967

[42]

Thompson A, Batterham AM, Jones H, Gregson W, Scott D, Atkinson G. The practicality and effectiveness of supplementary bright light for reducing jet-lag in elite female athletes. Int J Sports Med. 2013;34(7):582–589. PubMed ID: 2325860923258609

[43]

Nédélec M, Halson S, Delecroix B, Abaidia A-E, Ahmaidi S, Dupont G. Sleep hygiene and recovery strategies in elite soccer players. Sports Med. 2015;45(11):1547–1559. doi:10.1007/s40279-015-0377-910.1007/s40279-015-0377-926275673 10.1007/s40279-015-0377-9

[44]

Semenick D. Testing protocols and procedures. In: Baechle TR, Earle RW, eds, Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics; 1994:258–273.

[45]

Galambos SA, Terry PC, Moyle GM, Locke SA, Lane AM. Psychological predictors of injury among elite athletes. Br J Sports Med. 2010: 39:351–354.

[46]

Roach GD, Sargent C. Interventions to minimise jet lag after westward and eastward flight. Front Physiol. 2019;10:927. PubMed ID: 31417411 doi:10.3389/fphys.2019.0092710.3389/fphys.2019.00927 10.3389/fphys.2019.00927

[47]

Czeisler CA, Kronauer RE, Allan JS, et al. Bright light induction of strong (type 0) resetting of the human circadian pacemaker. Science. 1989;244(4910):1328–1333. PubMed ID: 2734611 doi:10.1126/science.273461110.1126/science.2734611 10.1126/science.2734611

[48]

Eastman CI, Burgess HJ. How to travel the world without jet lag. Sleep Med Clin. 2009;4(2):241–255. PubMed ID: 20204161 doi:10.1016/j.jsmc.2009.02.0062020416110.1016/j.jsmc.2009.02.006 10.1016/j.jsmc.2009.02.006

[49]

Vandenbogaerde TJ, Hopkins WG. Monitoring acute effects on athletic performance with mixed linear modeling. Med Sci Sports Exerc. 2010;42(7):1339–1344. PubMed ID: 20068494 doi:10.1249/MSS.0b013e3181cf7f3f10.1249/MSS.0b013e3181cf7f3f20068494 10.1249/mss.0b013e3181cf7f3f

[50]

Progressive Statistics for Studies in Sports Medicine and Exercise Science

WILLIAM G. HOPKINS, Stephen W. Marshall, Alan M. Batterham et al.

Medicine & Science in Sports & Exercise 2009 10.1249/mss.0b013e31818cb278

Showing 50 of 58 references

Cited By

9

Relationships between Sleep, Athletic and Match Performance, Training Load, and Injuries: A Systematic Review of Soccer Players

Filipe Manuel Clemente, José Afonso · 2021

Healthcare

Metrics

9

Citations

58

References

Details

Published: Apr 01, 2021
Vol/Issue: 16(4)
Pages: 517-526

Authors

Cite This Article

Peter M. Fowler, Wade Knez, Heidi R. Thornton, et al. (2021). Sleep Hygiene and Light Exposure Can Improve Performance Following Long-Haul Air Travel. International Journal of Sports Physiology and Performance, 16(4), 517-526. https://doi.org/10.1123/ijspp.2019-0931

Sleep Hygiene and Light Exposure Can Improve Performance Following Long-Haul Air Travel

You May Also Like