by Combating Jet Lag Like an NFL Star: Strategies Inspired by Travis Kelce
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Traveling across time zones can wreak havoc on our bodies and disrupt our daily routines. The symptoms of jet lag, such as fatigue, insomnia, and mood changes, are all too familiar for frequent flyers. However, with some planning and adjustments, it is possible to minimize the effects of jet lag.
Travis Kelce, a star tight end for the Kansas City Chiefs, is no stranger to travel. As an NFL player, he logs thousands of miles each season flying between games and practices. However, Kelce has developed effective strategies for combating jet lag so he can perform at his best. Let’s take a look at Kelce’s jet lag prevention tactics and how adapting some of his approaches can help the rest of us feel more refreshed after long-haul flights.
Adjust Your Sleep Schedule Before Travel
One of Kelce’s key tactics is shifting his sleep schedule in the days leading up to a trip. By gradually adjusting his bedtime and wake times, he syncs up with his destination time zone before the flight. This helps reduce the disruption of jet lag upon arrival.
For example, if Kelce has a game in London scheduled for Sunday afternoon, he will start going to bed and waking up an hour earlier each day during the week prior. By the time he boards his transatlantic flight on Friday, his body clock will already be primed for the five-hour time difference.
The same strategy works for civilian travelers. If flying east for a business trip, go to bed 15-30 minutes earlier each night in the week before. Heading west? Sleep in gradually later each morning instead. This gentle pre-flight adjustment eases the shift rather than shocking your body with an abrupt change.
It’s also important to avoid late nights and sleep disruptions in the days leading up to travel. Your body needs consistent sleep cues to smoothly transition time zones. While it may seem like an inconvenience, taking the time to adjust beforehand pays dividends in jet lag prevention.
Hydrate During the Flight
Dehydration is a common side effect of air travel and can exacerbate jet lag symptoms like fatigue and headaches. To combat this, Kelce makes sure to drink plenty of water during his flights. He brings filled water bottles onboard and sips throughout takeoff, cruise, and landing.
Staying hydrated is especially important on long-haul flights when the cabin air is dry. Even mild dehydration can disrupt our circadian rhythms and confuse the body about day and night. Drink water before, during, and after the flight to support optimal bodily functions during time zone transitions.
If coffee or tea is part of your routine, switch to non-caffeinated varieties during travel. Caffeine is a diuretic that promotes fluid loss, counteracting hydration efforts. Herbal teas, fruit infusions, and electrolyte beverages provide hydration without disruptive effects. Bring empty reusable bottles through security to stay topped up.
Expose Yourself to Sunlight
Upon arrival at his destination, one of Kelce’s priorities is getting outside in natural sunlight. Our bodies use light exposure cues to set our internal clocks. Spending time in bright daylight helps synchronize circadian rhythms to the new time zone.
Even a 30-minute walk outdoors can make a difference. Sunlight exposure triggers photoreceptive cells in our eyes to send signals to the brain’s hypothalamus, an area that regulates circadian rhythms. This process helps shift our body clocks to match local sunrise and sunset times.
If the weather isn’t permitting outdoor time, sit near a bright window for a similar effect. Artificial light therapy boxes that emit high-intensity light can also be effective. The goal is to get the eyes exposed to a dose of daylight equivalent to outdoor conditions as soon as possible after arrival.
Adjust Your Sleep Schedule at Destination
While it may feel counterintuitive, sticking to a regular sleep-wake cycle is important for adjusting to a new time zone. Even if you feel tired at unusual hours, it’s best to avoid napping and go to bed at your desired local bedtime instead.
This is where Kelce’s discipline really shines. No matter how groggy he may feel after a transcontinental flight, he resists the urge to stray from his target sleep schedule. Staying consistent with bedtimes and wake times helps entrain our circadian rhythms to the destination time zone.
It’s normal to experience disrupted sleep for the first few nights as your body adjusts. Melatonin supplements may help promote drowsiness at bedtime. Blackout curtains, white noise, and other sleep aids can support quality rest. Stick it out and you’ll start feeling more refreshed within a few days.
Avoid Caffeine and Alcohol Close to Bedtime
While caffeine and alcohol are fine in moderation, Kelce avoids both in the evenings when trying to adjust to a new schedule. Caffeine is a stimulant that can interfere with the natural melatonin rise signaling bedtime.
Alcohol may make you drowsy initially but disrupts sleep architecture as it metabolizes overnight. You end up feeling less rested despite logging hours in bed. The grogginess can also confuse circadian adjustment efforts.
It’s best to limit caffeinated beverages after lunchtime and avoid alcohol within four hours of bedtime while jet lag recovery is the priority. Water and herbal tea are better hydration options in the evenings as your body learns to wind down at the appropriate local hours.
Maintain a Healthy Routine
In addition to his sleep strategies, Kelce focuses on nutrition, exercise, and avoiding sedentary behaviors to combat jet lag. He eats balanced, protein-rich meals at regular intervals to fuel his body throughout the day.
Moderate exercise is also on Kelce’s schedule, whether it’s strength training, conditioning drills, or simply going for a brisk walk. Physical activity promotes better sleep, releases feel-good endorphins, and helps regulate circadian rhythms.
He limits screen time in the evenings and practices relaxation techniques to wind down his mind and body for rest. Creating consistent daily routines provides structure to help your internal clock adjust more quickly.
While pro athletes have access to resources like nutritionists and sleep specialists, these lifestyle habits are accessible for any traveler. A healthy diet, staying active, limiting blue light before bed—all support circadian entrainment and jet lag recovery.
Additional Tips for Frequent Fliers
For those who travel frequently for work, a few additional strategies can make a difference:
– Use blue light-blocking glasses starting in the afternoon to prevent light exposure from delaying melatonin production at night.
– Pack essentials like earplugs, eye mask, comfortable clothing to create a sleep-conducive environment anywhere.
– Consult a healthcare provider about short-term melatonin supplements to promote sleep and circadian adjustment.
– Consider scheduling meeting-free days upon arrival and departure to prioritize rest and recovery.
– Download f.lux or similar software to shift computer/phone screens to warmer colors in the evenings.
– If possible, choose direct flights over connecting routes to minimize circadian disruption.
– Stay flexible—every trip and individual is different. Adjust strategies as needed based on destination, duration, and your needs.
When to Seek Medical Advice
For most healthy adults, following strategies like Kelce’s will minimize jet lag discomfort within a few days. However, some individuals may experience more severe or prolonged symptoms that don’t ease up naturally.
Factors like underlying medical conditions, very long flights over multiple time zones, or frequent travel can contribute to difficulties adjusting. In these cases, it’s best to consult a healthcare provider.
They can evaluate your specific situation and may recommend:
– Short-term melatonin supplements to promote sleep and circadian adjustment
– Prescription sedative/hypnotics for short-term severe insomnia not improving naturally
– Light therapy devices for those having issues with circadian phase shifts
– Strategies for travelers with conditions like sleep disorders, mood disorders, etc.
With the right prevention methods and lifestyle habits, it’s very possible to feel refreshed and energetic even after long flights across many time zones. By adapting some of Travis Kelce’s proven jet lag strategies, you’ll be well on your way to conquering circadian disruption from travel. With practice, your body will learn to smoothly transition between time zones with minimal disruption.
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