Sleep hygiene and light exposure can improve performance following long-haul air travel
Journal article
Fowler, Peter M., Knez, Wade, Thornton, Heidi R., Sargent, Charli, Mendham, Amy E., Crowcroft, Stephen, Miller, Joanna, Halson, Shona and Duffield, Rob. (2021). Sleep hygiene and light exposure can improve performance following long-haul air travel. International Journal of Sports Physiology and Performance. 16(4), pp. 517-526. https://doi.org/10.1123/IJSPP.2019-0931
Authors | Fowler, Peter M., Knez, Wade, Thornton, Heidi R., Sargent, Charli, Mendham, Amy E., Crowcroft, Stephen, Miller, Joanna, Halson, Shona and Duffield, Rob |
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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. |
Keywords | soccer; jet lag; team sport; travel fatigue |
Year | 2021 |
Journal | International Journal of Sports Physiology and Performance |
Journal citation | 16 (4), pp. 517-526 |
Publisher | Human Kinetics Publishers Inc. |
ISSN | 1555-0265 |
Digital Object Identifier (DOI) | https://doi.org/10.1123/IJSPP.2019-0931 |
Scopus EID | 2-s2.0-85096438394 |
Research or scholarly | Research |
Page range | 517-526 |
Publisher's version | License All rights reserved File Access Level Controlled |
Output status | Published |
Publication dates | |
Online | 04 Nov 2020 |
Publication process dates | |
Deposited | 07 Sep 2021 |
https://acuresearchbank.acu.edu.au/item/8wvq2/sleep-hygiene-and-light-exposure-can-improve-performance-following-long-haul-air-travel
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