Before travel, slowly start to shift the body clock to the new time zone using 1h/day, shifts in sleep scheduling. Mimic the schedule (meals, social contact, light exposure, and other cues) of the local time at the destination.

Time bright light vs. dark exposure according to the light at the destination. Daylight is preferred to artificial light. Oral melatonin (1 to 5mg) can be used to facilitate sleep. Use blackout sleep masks and ear plugs to help adjust to your anticipated time zone.

If possible, plan to arrive to the destination at least a few days ahead of competition to acclimate to the schedule. Allowing time to acclimate to altitude is also important, if the destination is at high altitude.

Use strategic short naps (20–30 min) if necessary to help recover from sleep deprivation, but do not oversleep.

Ensure proper hydration during air travel, consume extra fluids and avoid alcohol and caffeine. Both can act as diuretics which can add to fluid losses. Eat smaller meals before and during flight, and avoid excessive fat intake so as not to stress the digestive system, which makes it more difficult to adapt to a new circadian rhythm.

Avoid excessively worrying about sleep, studies have shown that athletes can manage mild sleep deprivation without catastrophic effects on performance. Sometimes, the anxiety over one’s sleep makes things worse.

Athletes also must avoid falling ill while traveling, and infection prevention is key. During travel, wash hands with soap and water often, or use hand sanitizer. Avoid touching the face (nose, mouth, eyes) if hands are not clean. If travelling outside of the country, avoid consumption of non-bottled water. Avoid raw or minimally cooked foods (sushi, rare meat, salads), or foods prepared in questionable sanitation. Wash fruits and vegetables thoroughly, peel if possible.