#95 - Circadian Rhythms, Travel, and Athlete Optimization with Dr. Cheri Mah

Circadian rhythms govern 24-hour physiological cycles, including core temperature and hormonal regulation, which critically influence athletic performance. Elite athletes optimize training by aligning workouts with their unique chronotype and the natural performance peak occurring between 4 and 8 p.m. Circadian misalignment, often caused by travel across time zones, significantly degrades performance, as evidenced by the two-fold increase in success rates for West Coast NFL teams playing night games compared to East Coast opponents. To mitigate these effects, athletes should employ pre-flight, in-flight, and post-flight strategies, such as gradual schedule shifting and "sleep loading"—extending sleep duration for five days prior to high-stress periods to improve reaction time and cognitive processing. These evidence-based practices, including the "nappuccino" for alertness, offer actionable frameworks for both professional athletes and individuals managing irregular schedules.