時差暈機不擔心，10個習慣旅途順心
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.
從偶爾坐飛機的乘客到專業飛行人員，幾乎每一個乘飛機旅行的人早晚都會被時差所影響。一項研究表明，在所有的長途飛行員中多達94%會經歷某種形式的時差。
What is Jet Lag?
時差是什麼？
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.
跨越多個時區會打亂你的生理節奏，擾亂你自身的24小時“生物鐘”，這種生物鐘調節你覺醒和睡眠時間，並讓你與環境保持一致。
Symptoms of jet lag may include:
時差帶來的暈機症狀包括以下幾點：
Fatigue
疲勞
Insomnia
失眠
Disorientation
眩暈感
Swollen hands and feet
手腳腫脹
Headaches
頭疼
Digestive problems
胃腸道症狀
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 “losing 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，時差症狀會尤其明顯，因爲相對於適應向東飛行導致的“時間的減少”，你的身體會更容易適應向西飛行導致的“時間的增加”。
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區越多，時差反應越明顯。
Ten Tips to Help You Avoid Jet Lag
10個小建議幫助你避免時差反應
st 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，把你的就寢時間調整一小時。根據目的地的作息調整你的睡眠模式。這將會幫助你在旅途中避免時差反應。
tting your watch at the beginning of your flight may help you adjust more quickly to the time zone you will be visiting.
2.在登機前把手錶的時間調整到新時區的時間可以幫助你更快的適應目的地的時區。
k 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，飛行後多喝水。機艙內的空氣極爲乾燥，並且很多專家認爲脫水是導致時差反應的首要因素。幾乎每個人都同意脫水會使時差反應變得更糟。
d 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加劇脫水。
p on the plane if it is nighttime at your 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，在飛機上睡一覺。用耳塞、耳機、眼罩或其他助眠工具幫助阻隔噪音和光線。準備一個旅行枕頭讓自己更舒服，這樣你就可以睡覺了。
awake during your flight if it is daytime at your , 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，那麼保持清醒。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誤的時間睡覺。
cise 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.旅行途中儘可能多的運動，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:
試試這些機艙內運動：
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
當安全帶信號關閉時，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手和胳膊的血液循環；兩手互換進行。
While sitting in your seat, lift one knee and flex your foot for the count of 10; repeat with the other leg
坐着的時候，擡起一個膝蓋，彎曲你的腳數到10；另一隻腿重複這個動作。
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誌裏印有艙內運動說明，你可以檢查一下面前的座椅口袋。
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”mber 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。有些人堅持各種“時差飲食”，但我從沒發現任何一個可以解決時差問題。儘管如此，吃一些滿足你身體需求的食物是有意義的，並且它也可以幫你避免一些不必要的時差狀況。
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.攝入一些補充劑。有些人認爲褪黑素因可以促進睡眠所以可以“治癒”時差反應。其他人極其信賴一種叫做N***的產品，這種產品倡導順勢療法。褪黑激素是一種我們身體自然產生的激素，可以在網上或大多健康食品店買到。N***可以網上購買，也可以在許多銷售旅遊用品的零售商店購買到。
x 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. 在到達目的地的第一天放鬆一下。假如你有幸在參加一項費時又費腦的重要活動前一到兩天抵達目的地，爲什麼不給自己放個假，好讓你的身體更加漸進的適應變化。
