49ers use sleep plan and caffeine to manage jet lag ahead of Australian win over Rams

San Francisco fullback Kyle Juszczyk said the team’s pre-travel protocol, which included melatonin, circadian-reset supplements and a structured sleep schedule, helped players cope with the 17-hour time difference for the NFL’s first regular-season game in the Eastern Hemisphere. The 49ers arrived in Melbourne on Sept. 2, stayed awake for several hours before sleeping, and then took a 9-10-hour rest aided by melatonin and caffeine, according to Juszczyk.

The squad began light workouts three days after arrival, gradually increasing intensity while avoiding naps. Juszczyk noted that early morning practices aligned with the later kickoff time, allowing players to adjust their internal clocks. He added that the regimen required “a lot of coffee” and that he was able to wake naturally around 5:30 a.m., which suited the 10:30 a.m. local start.

On Friday, Melbourne time, the 49ers defeated the Rams 27-7, recording 174 rushing yards, a 105.6 passer rating for Brock Purdy, a forced fumble and an interception. While the performance cannot be solely attributed to the travel plan, the team’s staff, led by VP of player health and performance Dustin Perry, received praise from players for the preparation.

After the game, the team intended to hold a celebratory gathering on the return flight, but most players slept instead. The 49ers returned to San Francisco on a 14-hour flight, with Juszczyk describing the adjustment back to U.S. time as “a little weird” but manageable through early sleep, outdoor activity and continued routine workouts.

The NFL plans to review the logistics of the Australian trip as a model for future international games, with both the 49ers and Rams expected to share insights on what worked and what did not.