Sleep Hygiene and Light Exposure Can Improve Performance Following Long-Haul Air Travel

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.

The Effect of In-Season Demands on Lower-Body Power and Fatigue in Male Collegiate Hockey Players

Whitehead, PN, Conners, RT, and Shimizu, TS. The effect of in-season demands on lower-body power and fatigue in male collegiate hockey players. J Strength Cond Res 33(4): 1035-1042, 2019-The purpose of this study was to determine the effect of in-season demands, such as games, travel, and the subsequent fatigue related to these demands, on lower-body power (LBP) in collegiate hockey players. Two jump protocols (countermovement and squat jumps) were used to calculate LBP. Twenty-seven NCAA (National Collegiate Athletic Association) Division I male hockey players (age, 21.9 ± 1.4 years; height, 176.7 ± 6.5 cm; body mass, 81.4 ± 7.9 kg) participated in the study that spanned 18 weekly sessions. At each session, participants completed an 8-item fatigue questionnaire, which provided a cumulative numerical value for fatigue (total score of fatigue [TSF]), before performing maximal jumps on a contact mat. General linear modeling was conducted to compare dependent variables (jump height, relative LBP, TSF) across weekly sessions. Pearson product-moment correlation coefficients were calculated to examine the relationship between jump height and LBP across the jump protocols, as well as to examine the relationship of TSF with all measured variables. Jump height and LBP declined throughout the season with greater effect of travel observed following the longest travel sequence (p ≤ 0.05; η ≥ 0.60). Differences in TSF were observed from baseline (p ≤ 0.037), and a large effect was seen for away trips that included air travel (d ≥ 1.35). Total score of fatigue had a negative correlation with jump height and power during both jumps (r ≤ -0.742; p < 0.001). In conclusion, the in-season demands of ice hockey resulted in significant reductions in LBP throughout a hockey season, and the 8-item fatigue questionnaire is a sensitive tool reflective of athletic performance measures.