Sooner or later, almost everyone who travels by air—from occasional passengers to professional pilots—is affected by jet lag. One research study reported that as many as 94 percent of all long-distance fliers experience some form of jet lag.
從偶爾坐飛機(jī)的乘客到專業(yè)飛行人員，幾乎每一個(gè)乘飛機(jī)旅行的人早晚都會(huì)被時(shí)差所影響。一項(xiàng)研究表明，在所有的長途飛行員中多達(dá)94%會(huì)經(jīng)歷某種形式的時(shí)差。

What is Jet Lag?
時(shí)差是什么？
Crossing multiple time zones tends to disrupt your circadian rhythms, confusing your natural 24-hour “body clock,”which regulates your waking and sleeping hours and keeps you aligned with your environment.
跨越多個(gè)時(shí)區(qū)會(huì)打亂你的生理節(jié)奏，擾亂你自身的24小時(shí)“生物鐘”，這種生物鐘調(diào)節(jié)你覺醒和睡眠時(shí)間，并讓你與環(huán)境保持一致。

Symptoms of jet lag may include:
時(shí)差帶來的暈機(jī)癥狀包括以下幾點(diǎn)：

Fatigue
疲勞

Insomnia
失眠

Disorientation
眩暈感

Swollen hands and feet
手腳腫脹

Headaches
頭疼

Digestive problems
胃腸道癥狀

Lightheadedness
頭暈

The symptoms of jet lag feel especially acute if you fly from west to east, because it is more difficult for your body to adjust to “l(fā)osing time”when you journey east than to “gaining time”when you fly from east to west.
如果從西方飛往東方，時(shí)差癥狀會(huì)尤其明顯，因?yàn)橄鄬?duì)于適應(yīng)向東飛行導(dǎo)致的“時(shí)間的減少”，你的身體會(huì)更容易適應(yīng)向西飛行導(dǎo)致的“時(shí)間的增加”。

And the more time zones you cross during your flight, the more jet lag you're likely to experience.
此外，你的飛行途中跨過的時(shí)區(qū)越多，時(shí)差反應(yīng)越明顯。

Ten Tips to Help You Avoid Jet Lag
10個(gè)小建議幫助你避免時(shí)差反應(yīng)

1.Adjust your bedtime by a hour a day,a few days before your trip. Change your sleep pattern to match the schedule you will keep at your destination. This will help you avoid jet lag during your trip.
1.旅途前的幾天，把你的就寢時(shí)間調(diào)整一小時(shí)。根據(jù)目的地的作息調(diào)整你的睡眠模式。這將會(huì)幫助你在旅途中避免時(shí)差反應(yīng)。

2.Resetting your watch at the beginning of your flight may help you adjust more quickly to the time zone you will be visiting.
2.在登機(jī)前把手表的時(shí)間調(diào)整到新時(shí)區(qū)的時(shí)間可以幫助你更快的適應(yīng)目的地的時(shí)區(qū)。

3.Drink plenty of water before, during and after your flight. The air on planes is extremely dry, and some experts believe that dehydration is a leading cause of jet lag. Virtually everyone agrees that dehydration can make jet lag worse.
3.飛行前，飛行中，飛行后多喝水。機(jī)艙內(nèi)的空氣極為干燥，并且很多專家認(rèn)為脫水是導(dǎo)致時(shí)差反應(yīng)的首要因素。幾乎每個(gè)人都同意脫水會(huì)使時(shí)差反應(yīng)變得更糟。

4.Avoid drinking alcoholor anything with caffeine during your flight. (That includes many soft drinks as well as coffee or tea.) Both alcohol and caffeine increase dehydration.
4.在旅途中避免喝酒精飲品或者避免攝入咖啡因。（包括很多軟飲料以及咖啡和茶）酒精和咖啡因兩者都會(huì)加劇脫水。

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5.Sleep on the plane if it is nighttime at your destination.Use earplugs, headphones, eye masks or other sleep aids to help block out noise and light, and a travel pillow to make yourself more comfortable so you can sleep.
5.如果目的地正值夜間，在飛機(jī)上睡一覺。用耳塞、耳機(jī)、眼罩或其他助眠工具幫助阻隔噪音和光線。準(zhǔn)備一個(gè)旅行枕頭讓自己更舒服，這樣你就可以睡覺了。

6.Stay awake during your flight if it is daytime at your destination.Read, talk with other passengers, watch the movie, or walk the aisles to avoid sleeping at the wrong time.
6.如果目的地是白天，那么保持清醒。看看書，和其他旅客聊聊天，看看電影，在走道上走走以避免在錯(cuò)誤的時(shí)間睡覺。

7.Exercise as much as you can on the flight, but review the two preceeding tips. If you need to sleep to match nighttime at your destination, do that.
7.旅行途中盡可能多的運(yùn)動(dòng)，但是也要參考之前兩條小貼士。如果你的目的地是夜晚，你需要睡覺，那就睡吧。

Try these in-flight exercises:
試試這些機(jī)艙內(nèi)運(yùn)動(dòng)：

Stretch your back, arms and leg muscles
伸展背部、手臂和腿部肌肉

Walk up and down the aisle when the seat belt sign is turned off
當(dāng)安全帶信號(hào)關(guān)閉時(shí)，可以在走道上來回走走。

Squeeze a rubber ball or a pair of socks to stimulate good circulation in your hands and arms; alternate hands
擠壓橡皮球或者襪子來促進(jìn)手和胳膊的血液循環(huán)；兩手互換進(jìn)行。

While sitting in your seat, lift one knee and flex your foot for the count of 10; repeat with the other leg
坐著的時(shí)候，抬起一個(gè)膝蓋，彎曲你的腳數(shù)到10；另一只腿重復(fù)這個(gè)動(dòng)作。

Many airlines include instructions for in-flight exercises on a card or in the airline’s magazine; check the seat pocket in front of you.
許多航空公司在卡片上或者航空雜志里印有艙內(nèi)運(yùn)動(dòng)說明，你可以檢查一下面前的座椅口袋。

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8.Eat lightly but strategically. Some people adhere to various “jet lag diets,”but I’ve never found one that was worth the trouble it took to follow it. Still, it makes sense to eat foods that support your needs and can help you avoid unnecessary “jet lag”conditions.Remember that high-protein meals are likely to keep you awake, foods high in carbohydrates promote sleep, and fatty foods may make you feel sluggish.
8.飲食清淡又要合理搭配。有些人堅(jiān)持各種“時(shí)差飲食”，但我從沒發(fā)現(xiàn)任何一個(gè)可以解決時(shí)差問題。盡管如此，吃一些滿足你身體需求的食物是有意義的，并且它也可以幫你避免一些不必要的時(shí)差狀況。

9.Take supplements. Some people claim that melatonin will “cure”jet lag by promoting sleep. Others swear by a homeopathic product called N***.A natural hormone produced by our bodies, Melatonin can be purchased onlineor at most health food stores. N*** is available onlineand at many retail outlets that sell travel supplies.
9.攝入一些補(bǔ)充劑。有些人認(rèn)為褪黑素因可以促進(jìn)睡眠所以可以“治愈”時(shí)差反應(yīng)。其他人極其信賴一種叫做N***的產(chǎn)品，這種產(chǎn)品倡導(dǎo)順勢療法。褪黑激素是一種我們身體自然產(chǎn)生的激素，可以在網(wǎng)上或大多健康食品店買到。N***可以網(wǎng)上購買，也可以在許多銷售旅游用品的零售商店購買到。

10.Relax on the first day at your destination. If you have the luxury of arriving at your destination a day or two before you have to engage in important activities that may require a lot of energy or sharp intellectual focus, why not give yourself a break and let your body adjust to the time change a little more gradually?
10. 在到達(dá)目的地的第一天放松一下。假如你有幸在參加一項(xiàng)費(fèi)時(shí)又費(fèi)腦的重要活動(dòng)前一到兩天抵達(dá)目的地，為什么不給自己放個(gè)假，好讓你的身體更加漸進(jìn)的適應(yīng)變化。

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