The International Air Transport Association (IATA) forecasts a significant year for travel, predicting that U.S. airlines will transport a record-breaking 271 million passengers worldwide throughout the summer months of 2024 – a 6.3% increase from last summer. Little questions that enhance our understanding are partially attributed to, kicking off on Fridays.
As the sporting world gears up for its next big events, I had the privilege of sitting down with a decorated US Olympic medallist to glean valuable insights and expert advice for athletes and enthusiasts alike preparing for their own journeys. At the 2016 Rio Olympic Games, diver Nick Dorman, along with his partner Michael Hixon, claimed a silver medal in the men’s 3-meter synchronized springboard event. At the 2016 Olympics, Dorman secured a third-place finish in the individual springboard event, while at the preceding two World Championships, she claimed sixth and seventh spots in synchronized springboard competition. As the newly appointed Director of Enterprise Improvement at a leading manufacturer of diving boards, Dorman has earned this esteemed position due to their pioneering influence on Olympic diving regulations since the 1960s.
As a seasoned traveller, Dorman is no stranger to the thrill of flight, clocking up hundreds of hours in the air each year as he crisscrosses the globe. You don’t need to be an Olympic athlete to benefit from his suggestion underneath. Whether embarking on a work-related flight or planning a leisurely getaway, Dorman’s practical tips can significantly enhance your travel experience, ensuring a more comfortable journey while also helping to mitigate the effects of jet lag.
What’s jet lag?
When traveling across multiple time zones, individuals may experience a temporary sleep disorder known as jet lag. Disrupting this internal bodily rhythm, also known as the circadian clock, can confuse the body’s natural timing, causing confusion over when it’s time to sleep or stay awake.
Usually, symptoms of jet lag include fatigue, gastrointestinal disturbances, impaired cognitive function, memory lapses, increased irritability, and mental fogginess. As a seasoned traveler and frequent flyer, Dorman has likely become well-versed in navigating the challenges of jet lag. “When I’m hit with jet lag, my mental clarity falters.” “I find myself feeling utterly exhausted and irritable,”
After accumulating countless airline miles over several years, he has honed a set of reliable journey hacks and insider tips for ensuring a restful in-flight experience. While jet lag is inherently unavoidable at times, the following strategies can help Dorman achieve greater relaxation while on-the-go:
Journey suggestions and tips
Modify your sleep schedule
To adjust your sleep schedule as much as possible, start conforming to the local bedtime and wake-up times in the new time zone ahead of your travel. As he traveled to international competitions, Dorman began adjusting his sleep schedule before arrival to better adapt to the new time zones and minimize the disruption caused by jet lag. To truly get into the rhythm of our destination’s time zone, I made sure to acclimate before arriving, which allowed me to feel refreshed and ahead of the game upon arrival, as if I had a head start on everyone else.
To accommodate the local time zone during his vacation, Dorman would adjust his sleep schedule accordingly, determining whether he preferred an earlier wake-up time or a later one. Amongst frequent travelers, a common observation emerges: the need for adjustment increments that are neither too abrupt nor too slow, ideally spaced around 30 minutes or shorter intervals. For individuals to fully adjust to a new time zone or hour difference, it can take anywhere from several days to a couple of weeks to get their body accustomed to the change. Adapting to your destination’s time zone ahead of travel can yield a significant advantage, particularly for athletes preparing for events or competitions.
Sleep dietary supplements
The night before a competition, Dorman believes that achieving high-quality sleep is crucial in constructing psychological confidence, which is far more vital than physical preparation for optimal performance. “Among divers, there are countless individuals who excel physically.” While all those athletes have the potential to triumph, the question remains: which one will possess the mental toughness required to seize victory on that specific day? With a mindset that’s both resilient and confident, he possesses a distinct advantage.
Sufficient sleep plays a significant role in instilling psychological confidence. Once I’ve returned from a new travel destination, it’s essential for me to prioritize rest and ensure I’m getting sufficient sleep. To do this, I make sure to get a good night’s rest, allowing my body and mind to recharge after the excitement of exploring somewhere new. I can effortlessly alternate between a state of alertness and profound fatigue, yet I have the option to surrender to the promise of a tranquil night’s repose with the aid of a trusty slumbering aid.
It’s hardly surprising that securing sufficient rest time was crucial for Dorman’s Olympic training. He claims he strives to get nine hours of sleep each night, acknowledging he rarely achieves this goal. If I aim to hit 8 out of 10 times, I likely won’t reach that mark, so it’s best to aim higher.
After trying numerous sleep-enhancing dietary supplements over the years, Dorman has found this one to be his go-to choice for ensuring a smooth in-flight sleep experience. While what succeeds with one person may not have a similar impact on another, For occasional or short-term usage, consider employing sleep aids with caution, and always consult your physician before introducing novel nutritional supplements into your regimen.
Once airborne, he emphasized taking any prescribed sleep aids or dietary supplements. Do not take anything previously taken. I realized this from expertise. As you take the prescribed sleeping aid before boarding the plane, everything seems normal until a sudden anomaly arises, prompting an emergency deboarding and a fresh booking for a new flight, as its effects start to manifest.
Clothes
At an altitude of 35,000 feet, it’s not just the ambient air temperature outside the aircraft – which, interestingly, drops to around -51°C – that makes it chilly. By maintaining a consistent cabin temperature during flights, the system also assists passengers prone to hypoxia, whose susceptibility to fainting increases significantly in hot climates. If you’re unprepared, the discomfort and chill that often accompany a poorly planned flight may well disrupt your ability to sleep peacefully even when the plane is cold.
Wear loose-fitting clothing that fits comfortably without being too tight, and consider layering for optimal comfort and flexibility. When temperatures rise, consider shedding layers to cool down – simply repurpose them as a makeshift pillow for a refreshing rest. His trusty travel uniform typically comprises:
- Wool socks
- Joggers
- Lengthy-sleeved shirt
- Outsized hoodie
- Beanie
Comfortable travel attire? Because my feet tend to get cold, I always wear wool socks, explained Dorman.
Studies have consistently shown that a warm bath may assist in regulating one’s body temperature, thereby simplifying the process of falling and staying asleep. Wool socks, especially those with merino wool properties, offer an excellent solution for keeping feet and toes dry by effectively wicking away moisture.
As opposed to delivering a mediocre snooze or a restless doze, Dorman has developed a unique strategy for catching some quality Z’s on an airplane. The moment he’s ready to rest, he dons a beanie, tugging it tightly over his eyes, and drapes his oversized hood over it, allowing him to recline comfortably beside the window.
For just $10, you’ll receive a cozy beanie. “You don’t have to break the bank to get something working,” he clarified.
Dorman, self-proclaimed aficionado of windows, advocates for splurging on a premium window seat, providing the opportunity to do so. While a long-haul flight may initially seem daunting, investing in a comfortable experience can prove to be a worthwhile expenditure for those seeking relaxation during their journey.
Headphones
While Dorman typically dons two units, he found that in-ear headphones, such as those from Anker, fit more comfortably when worn during sleep compared to larger over-ear models. AirPods stand out for their ability to stay securely in place, eliminating the frustration of loose or fallen headphones during use. “It’s always nice to have some sunny tunes to mask the sounds of tiny tantrums,” he quipped.
May also be awkwardly positioned for those seeking to rest their heads against the side or on a nearby companion’s shoulder.
Airport showers and further garments
Dorman advocates taking airport showers. Enjoy a rejuvenating bath without breaking the bank: simply venture into your local lounge to unwind and reap its rewards, no membership required. Many lounges offer day passes for sale at the door.
Depending on your budget, travel frequency, and destinations, numerous lounge entry membership options are also worth considering. offers access to a vast network of over 1,500 airport lounges globally, with three tailored membership tiers catering to diverse needs. This innovative app enables travelers to purchase eBook day passes for participating airport lounges, with prices ranging from $30 to $70.
When arriving at the airport with time to spare or facing an unexpected delay or layover, treating yourself to an airport lounge experience can significantly enhance your travel experience. Many establishments offer a tranquil atmosphere, ideal for unwinding and relaxation, featuring amenities such as nourishing meals, refreshing beverages, high-speed internet access, and bathroom facilities.
Air travel, in particular, presents a daunting challenge for those who obsess over cleanliness: airports and airplanes are petri dishes for germs to thrive. As passengers soar through the skies during their flight, they’re not the only ones airborne – potentially harmful pathogens are too. Living in close proximity to diverse individuals significantly raises your risk of contracting an illness. While traveling across long distances, it’s crucial to consider the impact on your circadian rhythm, as this disruption can increase your vulnerability to illnesses or infections – a compelling reason to adjust your internal clock in advance.
Taking a pre-flight bath is essential in killing germs picked up from shared airport surfaces, thereby significantly reducing the risk of illness – a crucial consideration for athletes traveling to distant competitions.
At all times, Dorman’s carry-on luggage contains a spare set of clothing and essential personal items such as deodorant. Taking a break to refresh can significantly enhance the overall comfort of your prolonged trip.
Flight manners
When sharing a confined space like an airplane with numerous passengers, politeness is crucial to ensuring a comfortable and enjoyable journey for everyone. When navigating the skies, Dorman recommends considering two crucial elements:
- Throughout the entire flight, except during taxi, takeoff, or touchdown when requested by the flight attendants to remain open, keep your window shade lowered. By installing blackout curtains, you can effectively block out any unwanted light, creating a more peaceful environment that fosters better sleep quality not just for yourself, but also for your neighbors who may be equally concerned about maintaining a restful atmosphere?
- The passenger seated in the central position will have access to both armrests. All the time. Despite their indifference, Dorman stressed that they didn’t really care about it.
Breathwork
While it’s evident that Olympic athletes face immense pressure. The impact could be profound, extending to various aspects of their lives, including their mental health and overall wellness? As a regular practice following his grueling springboard sessions, Dorman found that free diving allowed him to effectively unwind and refocus on his goals.
“When it comes to cultivating serenity and self-control, I credit my experience with free diving coaching.” It is all breathwork. As he explained, mastering simple techniques allows you to slow down your heart rate, regulate your breathing, manage elevated carbon dioxide and decreased oxygen levels, and ultimately remain as composed as possible.
While few people can replicate Dorman’s exceptional observation skills through freediving, the fundamental principle of breathwork remains accessible to anyone, anywhere. “As I’ve discovered, several remarkable skills have seamlessly translated into various aspects of my personal and professional life,” he explained. When I’m experiencing a challenging day, I employ a calming technique: inhaling deeply for eight seconds, holding my breath for two, and exhaling for another eight, repeating the process until I feel thoroughly relaxed. “I find myself doing it even on airplanes.”
This observation is a diver’s adaptation of the widely favored device, designed by Dr. Andrew Weil, a renowned advocate for mindful living and holistic wellness, often affectionately known as the “breath master”. Upon closer inspection, I found that Dorman’s 8-2-8 strategy proved to be significantly more effective in my own experiments. As I soared through the skies on my latest flight, I was pleasantly surprised to find that this calming aid had a profound impact on my anxiety levels, even during turbulent moments that would typically have me on edge.
Mastering a personalized breathwork technique can have a profoundly positive impact when dealing with overwhelming stress. By adopting a straightforward and practical strategy, you can effectively alleviate anxiety, quiet your mind, soothe your nervous system, and ultimately facilitate a restful night’s sleep.
Visualize and compartmentalize
In accordance with Dorman’s Olympic coaching philosophy, he underscored the importance of concentrating exclusively on internal management challenges. “All that’s truly within your control is what you fuel, rest, and hydrate with, so I consistently focus on these three essentials.” You don’t need to worry about the outcome; focus on what you have control over. As he put it, “You can’t overemphasize the fact when it’s outside your sphere of control.”
Rob Seifer, a renowned sports activities psychologist, previously worked with the Miami Marlins and the University of Miami Athletics department. He instructed me in effective strategies for compartmentalizing problems. I was overwhelmed by a multitude of concerns that seemed to swirl together in my mind, potentially leading to heightened anxiety. He instilled in me a practical approach to tackling complex tasks, advising me to focus on a single aspect at a time, ignore everything else, and only then move on to the next challenge.
Dorman’s psychological coaching sessions placed significant emphasis on visualization techniques. Visualization exercises could potentially involve a range of complex diving movements. I envision the dive’s essence, capturing its sensory quality and deciphering the codes for each descent. Don’t let yourself get overwhelmed; instead, concentrate on mastering just one or two key skills at a time. As a potential obstacle on your path, you may encounter… Nothing is more crucial for me to ensure the dive does exactly what I wish it to do. Throughout my diving experiences, I maintained detailed notes on my cellphone, outlining specific tasks I wanted to accomplish during each dive. Following each dive, I would review and refine these notes to ensure continuous improvement. What other coping mechanisms would you employ if the strategy that previously worked for you suddenly ceased to function?
Visualization techniques are a powerful tool for everyday life. By vividly imagining yourself completing a task or achieving a goal through the activation of all five senses, you deceive your brain into perceiving it as an established reality. May also help alleviate anxiety, foster self-assurance, and reduce distractions as you navigate the process.
Sleep monitoring
His Workforce USA coach encouraged Dorman to tune in to calming sounds, much like white noise or nature sounds, using apps designed to monitor his sleep patterns. Initially, Dorman found that monitoring and tracking his sleep led to significant improvements, transforming what could have been a tedious experience into an enjoyable challenge as he worked to “optimize” his performance and marvel at the upward trend in his sleep scores. Despite its value, it was not always practical.
As Dorman donned the wearable device to track his slumber, he was hesitant to relinquish its insights when intense competitions loomed on the horizon. Without needing external validation to dictate my emotional responses. When experiencing a lackluster night’s sleep, the last thing you need is to confront unflattering statistics that could undermine your confidence, as if saying, “Oh no, I’m doomed to underperform from this moment on.” The mere sight of these numbers can have a profoundly negative impact on one’s mindset. To avoid such self-doubt, it’s often better to wait a week or so before confronting the reality of your physical state and how you feel about it.
Experts in the Journal of Medical Sleep Medicine term this phenomenon – where individuals become preoccupied or obsessed with monitoring and optimizing their sleep patterns. While pursuing “good” sleep scores might seem beneficial, it’s crucial to acknowledge that this pursuit can paradoxically yield opposing effects, much like instilling anxiety and stress regarding one’s ability to achieve those very same scores – thereby significantly impacting an individual’s overall emotional well-being. Monitoring sleep can be a valuable tool for tracking overall wellness and ensuring adequate rest, but as Dorman suggests, it’s crucial to recognize when monitoring becomes more detrimental than beneficial for your well-being.
As a decorated Olympic athlete whose travel schedule is a whirlwind of international destinations throughout the year, Dorman has acquired a treasure trove of expertly honed journey hacks and insider tips. Strive to master a few clever tactics to maintain efficiency, stay lean, and soar to great heights on your future endeavors.
