The Impact of Jet Lag on Athletic Performance and Evidence-Based Management Strategies: A Comprehensive Review

Jet lag, resulting from rapid travel across time zones, disrupts athletes' circadian rhythms, leading to negative effects—for example, sleep disturbances, hormonal imbalances, and impaired cognitive and physical performance. The direction of travel significantly influences the severity of symptoms. The research showed that eastward travel generally causes more pronounced and prolonged deficits than westward travel. To mitigate these effects, evidence-based management strategies are essential. These involve planned light exposure for circadian re-entrainment, judicious use of supplements such as melatonin and caffeine, and an emphasis on sleep and recovery. A real effective intervention should be implemented proactively with an individualized approach that merges basic fundamental practices with specific therapies aimed at optimizing readiness in athletes while maintaining competitiveness post long-haul travel.