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The life of an NBA player is tough on the court, but it’s also extremely difficult off the court, especially when traveling across time zones. Moving between different parts of the country takes a physical and mental toll. Without a thorough plan to manage these various aspects to maintain peak performance throughout the season, your performance, daily routine, and sleep can all be disrupted.
DeAndre Jordan of the Denver Nuggets interviewed me and shared his strategy for dealing with time zone changes. I try to stay in the present and not think about the differences in time. It allows your body to adapt to whatever time zone you are in. I’ll get up when it’s time to get up. If it’s time to sleep there, I’ll sleep. I take a “do as the locals do” approach. But I’m always going to listen to my body and do the best thing possible. ” Practicing mindfulness has helped Jordan adjust his body’s natural rhythms to his new environment, allowing him to cope with the challenges of jet lag without overthinking the process.
MINNEAPOLIS, MINNEAPOLIS – FEBRUARY 5: DeAndre Jordan #6 of the Denver Nuggets dunks the ball as Naz Reid … (+) #11 of the Minnesota Timberwolves dunks the ball on February 5, 2023. Minneapolis, Minnesota reacts during the second quarter of the game at Center. NOTE TO USER: You expressly acknowledge and agree that by downloading or using this photo, you are agreeing to the terms of the Getty Images License Agreement. (Photo by David Berding/Getty Images)
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Many experts also speak about the importance of quickly adapting to new local time zones. Derek Sweet, MD, director of sports psychiatry and mental performance science for the New York Knicks and New York Jets, explains the importance of step-by-step preparation and adjusting to a new time zone as soon as you arrive at your destination. It emphasizes gender. “Upon arrival, athletes are encouraged to quickly adapt to the local schedule by eating and exercising at appropriate times.” It also mentions how important it is to stay hydrated and get outside to reset.
NBA champion Jaylen Brown of the Boston Celtics is well aware of the challenges that come with frequent domestic as well as international travel. “I probably travel more than any other NBA player, especially in the offseason, going back and forth across time zones between the East and West Coasts, Europe, the Middle East and Asia,” he says. . What remains important for him is maintaining good quality sleep, as well as a rigorous training regimen. He acknowledges the adaptability he has to continually practice adjusting his sleep schedule while traveling. “I do deep meditation, breathing, and swimming to adjust my sleep schedule. I also use technology to monitor and enable naps and sleep before and after a workout or game so my body can optimally recover.” He admits that if he doesn’t sleep properly, his performance in workouts, practices, and game days will be far from optimal.
BOSTON, MA – JUNE 17: Boston Celtics No. 7 Jaylen Brown of the Dallas Mavericks during the fourth quarter of Game 5 of the 2024 NBA Finals at TD Garden on June 17, 2024 Reaction after playing with Su. Boston, Massachusetts. NOTE TO USER: You expressly acknowledge and agree that by downloading or using this photo, you are agreeing to the terms of the Getty Images License Agreement. (Photo courtesy of Elsa/Getty Images)
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Bedtime and wake-up times aren’t the only things that get confused when you move across time zones. Dr. Brenda Bursch, a professor in the Department of Psychiatry and Biobehavioral Sciences at the University of California, Los Angeles, who has years of experience working in professional basketball as a clinical psychologist, emphasizes another factor. “The mental strain caused by the disruption of circadian rhythms caused by changing time zones is compounded by the disruption of normal daily routines, the need to adapt to a new environment, and the physical strain of sitting on a plane for hours on end. “It could be,” she points out. I witnessed this firsthand when traveling with an NBA team. In addition to having to adapt to a new time zone, there is also significant disruption to athletes’ daily lives, not to mention being away from social support at home. All these factors definitely contribute to the mental strain of traveling.
NBA athletes are increasingly turning to technology and a variety of physical and mental recovery tools to improve performance and health. DHSc, ATC, CSCS, UCLA Men’s Basketball and Golf Athletic Trainer and former NBA Athletic Trainer Tyler Lesher talks about innovative recovery techniques being implemented in the NBA. “Traveling can be tiring, especially when you’re traveling across time zones,” says Dr. Lesher. To combat jet lag, he not only suggests consistent sleep habits and proper nutrition, but also emphasizes the role of new habits such as grounding and earthing. “Grounding involves actively connecting with the ground in your current time zone, which has been shown to reduce inflammation and normalize circadian rhythms,” Dr. Lescher also says. , also points to the use of pulsed electromagnetic fields (PEMF) to stimulate cellular function to aid recovery. “Products like HAELO that improve sleep and performance are designed to help athletes recover faster after travel.”
For athletes to maintain high performance, it is important to utilize both mental and physical recovery strategies between matches and travel. As Dr. Lesher points out, the faster an athlete recovers, the better their performance will be. His insights reflect a growing understanding that recovery is not just about physical rest, but also about synchronizing the body’s internal rhythms and the mind with the external environment.
The best approach to managing the mental and physical strain of time zone travel requires a multifaceted approach. From mindfulness and meditation to optimizing their sleep routines, players like Jaylen Brown and DeAndre Jordan are focused on enhancing their mental and physical recovery routines. Insights from Dr. Derek Sweet and Dr. Tyler Lesher highlight the need to minimize disruption to travel, and Dr. Brenda Bursch highlights the importance of maintaining routines, helping players and teams keep their travel in mind. Gain a deeper understanding of how this affects visual clarity, which is essential for NBA athletes to perform in the game. The best. With a well-planned strategy, athletes can minimize the effects of jet lag, maintain mental health, and optimize on-court performance, no matter what time zone they play in. You can.
