“`html
Novak Djokovic is vying for a record-breaking 25th Grand Slam title in Melbourne.
Jet lag is a frequent topic of discussion as the tennis community gathers for the Australian Open.
The effects of crossing multiple time zones are well-known. The idea for this piece, ironically, came while awake at 5 a.m. in Melbourne.
While admired, players experience sleep disruption, fatigue, and acclimatization challenges.
They often perform shortly after landing in a demanding sport.
“As tennis players, we don’t have a choice,” Tristan Schoolkate, an Australian player from Perth, told BBC Sport.
Filipino player Alexandra Eala concurred: “If you’re on the tour, you’re going to have jet lag. You just have to deal with it.”
“Even on minimal sleep, you play and adjust.”
Tennis stars travel globally more than most athletes.
With tournaments in 29 countries across five continents, men’s players traveled 2.3 million km in 2024, according to ATP data.
Players understand the importance of overcoming jet lag and employ strategies to regulate their circadian rhythms.
Novak Djokovic, known for optimizing his body, “over-hydrates” on flights with water, lemon, mint, and salt.
“Upon arrival, I ground myself barefoot and take a hot bath with Epsom salts,” the 24-time major champion told Travel + Leisure magazine, external.
“I watch the sunrise to reset my brain.”
Natural herbal tablets containing valerian, hops, chamomile, and passionflower are a popular coping strategy. Many players use melatonin.
However, using melatonin has led to repercussions for some players.
Iga Swiatek was banned for a month in 2024 after failing a doping test because her melatonin was contaminated.
In 2023, Stefanos Tsitsipas blamed the tablets for a sluggish French Open performance against Carlos Alcaraz.
Why Australian Open schedule ‘doesn’t make sense’ to Raducanu
Rivalries & records – Australian Open key questions
Djokovic targets elusive 25th Slam at age of 38
Swiatek now prefers a natural approach.
“I’m fine here because I’m coming from dark Europe. Waking up with sun is the best cure,” she said.
Waking up too early is a problem. Cameron Norrie suffered “brutal” jet lag in Brisbane.
“At 3 a.m., I was ready. Premier League matches were on, and I was checking scores,” he said.
“My fantasy [football] players weren’t scoring. I couldn’t sleep after that.”
He will mute notifications and avoid his device at night.
Francesca Jones sleeps through the night in Australia.
She stays awake for the entire trip, believing sleep deprivation helps her adjust.
Paula Badosa drinks ice-cold water, while Schoolkate relies on caffeine in Melbourne’s coffee scene.
Circadian rhythm disruption can cause sickness, indigestion, anxiety, and concentration problems, according to NHS guidance.
Long distances and air pressure can cause dehydration and inflammation.
Stephen Smith of Kitman Labs says this increases injury risks.
“Fatigue and lack of acclimatization predispose players to injury. There are also slight issues with range of movement and mobility,” Smith told BBC Sport.
“First-class travel, with lie-down sleeping, differs from economy travel.
“Tighter seats exacerbate physical recovery.”
Tristan Schoolkate moved to Dubai for ATP Tour events.
Schoolkate, ranked 97th, still travels in economy class due to finances.
He has played while physically unprepared to chase money or ranking points.
Last year, he traveled from India to the U.S., landing a day before his Indian Wells match and feeling “so fatigued” at 1 p.m.
“I was yawning, with the sun in my eyes,” said Schoolkate.
“We’re affected physically and mentally by jet lag. We’re trying to perform a tricky task at the top level.
“It’s never easy. But long flights and time differences are part of the game.”
Live scores, results and order of play
Get tennis news sent straight to your phone
“`