by Tom Brady’s Secret Weapon Against Jet Lag
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Tom Brady is widely considered one of the greatest quarterbacks to ever play in the NFL. Now 43 years old, Brady continues to dominate on the field despite his age. Part of what allows Brady to maintain his elite level of performance year after year is his meticulous approach to health, nutrition, training, and recovery. Jet lag recovery is no exception. As a professional athlete traveling across multiple time zones throughout the season, Brady has developed a sophisticated strategy for combating jet lag. Let’s take a closer look at the key elements of Brady’s jet lag protocol and how adapting some of his techniques can help the average traveler feel more refreshed after long flights.
Light Exposure Management
One of the most impactful tools Brady uses to regulate his body clock and accelerate adjustment to a new time zone is light exposure management. Our internal circadian rhythms are heavily influenced by light cues, especially bright light in the morning and dimmer light in the evenings. When traveling, this synchronization can become disrupted, leading to jet lag symptoms like daytime fatigue, insomnia, and gastrointestinal issues. Brady takes a strategic approach to light exposure upon arrival at his destination.
“As soon as I land, I try to get as much bright light exposure during the day as possible,” Brady explained in an interview. This typically involves opening the hotel curtains wide upon waking and spending time near windows throughout the day. He may also go for a walk outside or do light exercise in well-lit indoor areas. The goal is to signal to his body that it’s daytime in the new time zone as quickly as possible.
In the evenings, Brady takes measures to minimize light exposure. He dims or turns off lights in his hotel room starting a few hours before his target bedtime. Using computer screens, phones, or watching TV is limited in the hour before sleep. Melatonin production, the hormone that makes us feel sleepy, is suppressed by bright light. By limiting evening light exposure, Brady aims to boost his natural melatonin levels at the appropriate nighttime hours according to the destination time zone.
For travelers, mimicking Brady’s light exposure tactics can make a big difference in jet lag recovery. Upon arrival, spend as much time as possible in well-lit indoor or outdoor areas during the day. Close the curtains or use an eye mask starting a few hours before your new target bedtime to set the body up for nighttime sleep. Light is one of the most powerful cues for regulating our circadian rhythms, so managing it strategically can help shift the body clock faster.
Hydration
Dehydration is a common side effect of long-haul flights due to lower humidity in plane cabins. Being even mildly dehydrated can exacerbate jet lag symptoms like fatigue and headaches. Staying properly hydrated is a priority for Brady, especially on travel days. He brings empty water bottles through security and fills them at airport water fountains before boarding. On the plane, Brady sips water regularly throughout the flight instead of waiting until he feels thirsty.
Upon arrival at his destination, Brady continues hydrating throughout the day with a goal of drinking half an ounce of water per pound of body weight daily. For a 230-pound athlete like Brady, that equals around 115 ounces or nearly 3 liters of water. He also favors electrolyte-enhanced beverages like coconut water that replenish lost sodium and potassium in addition to hydration.
For travelers, following Brady’s hydration-focused approach can provide relief from jet lag. Drink water before, during, and after flights instead of waiting until you feel thirsty. Bring empty water bottles through security for refills. Upon arrival, stay on top of hydration by sipping water regularly with a goal of half an ounce per pound of body weight over the course of the day. Electrolyte drinks can further aid rehydration. Proper hydration supports overall health as well as jet lag recovery.
Sleep Schedule Adjustment
Rather than waiting until arrival to start adjusting to a new time zone, Brady takes a gradual approach in the days leading up to travel. His goal is to minimize disruption to his sleep-wake cycle upon landing at his destination. For example, if Brady has a Sunday evening game requiring west coast travel, he may start shifting his schedule on Wednesday.
On Wednesday and Thursday, Brady goes to bed and wakes up 15-30 minutes earlier than usual. On Friday he extends that window further, and Saturday he is fully aligned with the new time zone schedule. By the time Brady lands on Sunday, his body has already made about half of the circadian adjustment. This approach, known as “shifting your social clock,” lessens the impact of jet lag compared to waiting until arrival to change your schedule.
For most travelers, pre-departure scheduling shifts may not be feasible depending on work obligations. But even small adjustments can help. Try going to bed 15-30 minutes earlier than usual starting 2-3 nights before your trip. Wake up at your target wake time even if you don’t feel fully rested. On your travel day, continue aligning your schedule with arrival time zone. Gradual adjustments better prepare your body clock for the time change.
Maintaining Healthy Routines
Despite traveling frequently, Brady sticks closely to his regular routine as much as possible. This includes getting 7-8 hours of sleep per night, three balanced meals including lean proteins and complex carbs, and daily exercise even while on the road. Maintaining consistency with healthy habits helps Brady feel refreshed and perform at a high level, even when dealing with jet lag.
On travel days, Brady aims to workout in the morning before flying. This could be a light run, strength training, yoga, or other moderate activity. He brings healthy snacks and meals when flying. Upon arrival, Brady sticks to his usual schedule by eating nutritious whole foods at regular mealtimes and working out in the afternoon or evening.
For travelers, maintaining regular exercise, nutrition, hydration, and sleep habits as much as possible can aid jet lag recovery. Try to stick to your normal meal times and portions. Squeeze in a light workout before flying if time allows. Bring along nutritious snacks to fuel your body properly. Maintaining healthy routines provides stability during travel disruption that can otherwise exacerbate jet lag symptoms.
Additional Strategies
In addition to his core protocols, Brady employs some other tricks to combat jet lag:
– Melatonin supplements – Brady takes 1-3mg of melatonin about an hour before his new target bedtime for the first few nights when traveling east. Melatonin helps induce sleepiness at the appropriate circadian phase.
– Dark, quiet hotel rooms – Brady requests blackout curtains, eye masks, and requests rooms away from elevators or ice machines to ensure optimal darkness and quiet for sleep.
– Strategic napping – Short power naps of 10-30 minutes can refresh Brady during the day upon arrival if needed. He aims to wake up 90 minutes before his normal cycle sleep phase to avoid grogginess.
– Caffeine timing – Brady uses caffeine strategically and avoids it within 5 hours of his new bedtime to not disrupt his sleep-wake cycle.
– Compression clothing – Brady wears compression socks or leggings on flights to improve circulation and reduce swelling from inactivity.
– Essential oils – Brady occasionally uses lavender or peppermint essential oils, applied to the temples or under the nose, to aid relaxation and reduce stress upon arrival.
While not every traveler can perfectly replicate Brady’s jet lag protocol, adapting some of his evidence-based strategies can certainly help travelers arrive at their destination feeling more refreshed and adjusted to the new time zone faster. With some strategic planning of light exposure, hydration, sleep schedules, and maintaining healthy habits – even average Joes can combat jet lag like the pros. Proper preparation is key to maximizing enjoyment and minimizing disruption from long-haul flights.
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