Travelling internationally and adopting a new sleep schedule in a different time zone requires unique and strategic planning, especially if you’re an NFL athlete.  

Some of our Sleep Number athletes will be travelling this season to play all over the world. Last week, the Minnesota Vikings played a regular season game in London as part of the 2024 NFL season.

As a partner of the Vikings, Sleep Number helped players modify their sleep schedules to prepare to play their fourth International Series game in London.

By gradually shifting the players circadian rhythm before international travel, the Vikings landed ready to perform their best, and they secured a win across the pond.

Circadian Rhythm and Sleep

What are circadian rhythms? Circadian rhythms are the physical, mental and behavioral changes an organism experiences over a 24-hour cycle. Your circadian rhythm can be impacted by exposure to light and dark, food intake, stress, physical activity, social environment and temperature.

Circadian rhythm has a positive impact on athletes in muscle building, performance, recovery, memory retention and overall well-being. Light and melatonin together can help realign circadian rhythm, but without proper timing, they can exacerbate rather than reduce jet lag.

Athletes start prepping for sleep changes long before takeoff. In the weeks leading up to their game, they start to modify their sleep schedules by gradually shifting wake and sleep times. This helps lessen the gap between their regular circadian rhythm at home, and the local time once they reach their destination.

Here are a few other tips from Sleep Number to help reduce the effects of jet lag:

• Light Exposure: Sunlight has the highest level of illumination and the strongest circadian effects. Prioritize getting natural light as soon as you wake up to begin shifting your internal clock. Strategic light exposure may help adjust your internal clock to avoid or reduce jet lag.
• Hydration: Make sure you have access to plenty of hydrating fluids, especially in-flight. Drink water to replenish fluids and counteract the dehydration that can occur while flying.
• Meals: Choose lighter meals and snacks to reduce the risk of digestive problems that can interfere with your sleep. Opt for fruits and veggies over heavy, calorie-rich snacks.
• Movement: Blood clots and stiffness can occur if you are seated for too long. Walking, standing and gently stretching prior to boarding can help loosen muscles for upcoming travel. ​

5 Sleep Number Products to Help You Travel Like A Pro

Sleep tips and schedules aren’t the only thing Sleep Number provides athletes with while on the go. Players travel with some great products that keep them comfortable and sleeping great during their time away. Here are 4 products our athletes use that help them sleep their best so they can perform their best.