Effects of sleep hygiene and artificial bright light interventions on recovery from simulated international air travel

Nov 13, 2014European journal of applied physiology

How sleep habits and bright light help recovery after simulated international air travel

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Abstract

Sleep duration during travel was almost significantly greater in the intervention group (INT) at 17.0 hours compared to the control group (CON) at 15.7 hours.

Both sleep hygiene and bright light interventions were tested during simulated international travel.
Physical performance, including maximal-sprint and countermovement jump, was significantly reduced on the evening of days 1 and 2 post-travel.
No significant differences in physical performance recovery were observed between the intervention and control groups.
Vigour was significantly higher in the intervention group on the morning of day 2 compared to the control group.
Subjective jet-lag symptoms and mood states were significantly worse on day 2 for the control group.

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PURPOSE: Despite the reported detrimental effects of international air travel on physical performance, a paucity of interventions have been scientifically tested and confirmed to benefit travelling athletes. Consequently, the aim of the present study was to examine the effects of sleep hygiene and artificial bright light interventions on physical performance following simulated international travel.

METHODS: In a randomized crossover design, 13 physically active males completed 24 h of simulated international travel with (INT) and without (CON) the interventions. The mild hypoxia and cramped conditions typically encountered during commercial air travel were simulated in a normobaric, hypoxic room. Physical performance, subjective jet-lag symptoms and mood states were assessed in the morning and evening on the day prior to and for two days post-travel. Sleep quantity and quality were monitored throughout each trial.

RESULTS: Sleep duration was significantly reduced during travel in both trials (P < 0.01), though total sleep duration during and following travel was almost significantly greater (P = 0.06) in INT (17.0 (16.2-17.8) h) compared to CON (15.7 (14.9-16.5) h). Maximal-sprint and countermovement jump (P < 0.05), but not Yo-Yo Intermittent Recovery level 1 test (P > 0.05) performance, were significantly reduced the evening of day 1 and 2 post-travel, with no differences between trials (P > 0.05). Furthermore, vigour was significantly greater (P = 0.04) the morning of day 2 in INT [5.3 (3.9-6.7)] compared to CON [2.8 (1.4-4.2)], and subjective jet-lag symptoms and mood states were significantly worse on day 2 in CON only (P < 0.05).

CONCLUSIONS: Whilst reducing travel-induced sleep disruption may attenuate travel fatigue, no improvements in the recovery of physical performance were apparent.

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Effects of sleep hygiene and artificial bright light interventions on recovery from simulated international air travel

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