戰(zhàn)勝時差反應，你需要知道的一切
Everyone knows that jet lag feeling: You’re groggy at dinner, but unable to sleep at night; you can’t muster hunger at socially appropriate times and even your digestive system doesn’t seem to cooperate.
大家都知道倒時差的感覺：吃飯時昏昏沉沉，到晚上卻不能入睡;飯點不餓，消化系統(tǒng)看起來也不配合。
And some studies have linked chronic jet lag (jumping time zones on at least a weekly basis) to increased risk of some cancers and quicker cognitive decline.
一些研究表明，部分癌癥風險增加、認知能力下降，與慢性時差反應有關(guān)聯(lián)。所謂慢些時差反應是指在極端時間內(nèi)至少跨越了一周的時區(qū)所產(chǎn)生的反應。
In other words? It’s time to get with the (local) program fast.
換句話說?是時候把自己的生物鐘調(diào)整至本地時間了。
“People tolerate a few times zones without too much difficulty,” Timothy Morgenthaler, president of the American Academy of Sleep Medicine (AASM) and a board-certified sleep physician, tells HuffPost. “If you’re zipping more time zones, do some planning.”
美國睡眠醫(yī)學會主席兼委員會認證睡眠醫(yī)師Timothy Morgenthaler告訴HuffPost郵報說：“人們?nèi)淌芤恍r差是沒有什么大礙的。如果你要穿過更多時區(qū)，那就得做些應對計劃。”
Of course, if you’re one of the 70 million Americans who suffer from chronic sleep problems, your jet lag experience may be trickier to manage. Making a plan with your sleep doctor may be the best course of action — especially if you have to travel with a sleep apnea device or are used to taking medication of some kind.
當然，如果你是正在遭受慢性睡眠問題困擾的7000萬美國人中的一員，那么你的時差反應將會更難管理。特別是你不得不隨身帶著睡眠呼吸輔助裝備或已習慣吃類似治療藥物，與睡眠醫(yī)生制定計劃可能是做好的應對方式。
As in life, your sleep habits can have a big effect on your trip. “Chances are, you’re traveling because you have to or because you want to,” says Morgenthaler. “You want to be at your best.”
在生活中，你的睡眠習慣可能會對你的旅行有較大影響。Morgenthaler說：“無論旅行是不得已還是自己想去，你都想使自己處在最佳狀態(tài)。”
Before You Go...
出發(fā)前……
Book a flight that works well for you.
預訂一個適合你的航班
If you can’t sleep on a redeye, try to avoid booking them, international flight attendant and HuffPost blogger David Puzzo said.
國際航班乘務(wù)員兼霍夫頓郵報的博客作者David Puzzo說：“如果夜航班你無法睡覺，那就避免預訂到此類航班。”
“I know that if I’m stuck in economy for 12 hours in a middle seat from [New York City] to Hong Kong, I’m not going to sleep well or at all,” Puzzo told HuffPost. “So I opt to take a day flight which leaves me in Asia in the evening, which usually lets me go right to hotel, check in and sleep. This method has proved best for me, and I’ve been doing it more and more lately and feel so much better.”
Puzzo告訴霍夫頓郵報：“我知道，如果一直呆在從紐約飛往香港的經(jīng)濟艙里長達12小時，那么我就不能很好地睡覺或者根本不能入睡。所以我傾向于乘坐白天的航班，這樣就可以在傍晚時身處亞洲，這樣就使我剛好訂酒店、辦理入住然后入睡。這個方法證明是我最好的選擇。并且我隨后一直采用此方法，越來越得心應手。
Start out well-rested.
休息充足地出發(fā)
The best defense against jet lag is going in with a baseline of restfulness. Don’t stay up late the nights before and try to avoid overnight flights when possible. Since jet lag is compounded by the hallmarks of air travel — air pressure changes and sitting in a single position for a long period of time, for example — try to combat these with lots of fresh air before your flight and trips up and down the aisle of the plane to reduce sitting time.
戰(zhàn)勝時差反應的最好辦法是滿足基本的休息。出發(fā)前不要熬夜并且盡可能避免夜航班。因為時差反應與譬如氣壓變化、較長時間坐在同一位置的空中旅行病相伴，所以乘坐飛機前要盡量多的呼吸新鮮空氣。在飛機上，多在過道走動，減少呆在座位上的時間。
Get ahead of the game.
提前做準備
Part of what makes jet lag so jarring is that it happens all at once. The AASM suggests slowly shifting sleep times in the weeks before a trip so that by the time you arrive, you’re already acclimated.
時差反應之所以讓人如此不愉快是因為它發(fā)生的比較突然。美國睡眠醫(yī)學會建議，在旅行前數(shù)周慢慢調(diào)整睡眠時間，等到你出發(fā)的時候，已經(jīng)開始習慣了。
Expect an easier westerly trip.
期待一個輕松的西行
Jet lag is worse when you head east. Due to the laws of geography, physics, etc., this means every person will have one easy leg and one harder leg. Be especially careful with your sleep on your eastbound leg.
當向東旅行時，你的時差反應會更劇烈。由于地理、物理等規(guī)律的影響，大家的時差反應程度有輕重之分。當向東旅行時，就要特別注意你的睡眠了。
Wear headphones on the plane.
在飛機上帶上耳麥
Morgenthaler recommends springing for some noise-canceling headphones. “The more we have to filter out, the more effort it takes,” he says. “Many people find that they have less headaches and fatigue by using these, just to get some peace and focus on their own thoughts.”
Morgenthaler建議花錢買一個消音耳麥。他說：“我們想過濾的更多，就要更努力。許多人發(fā)現(xiàn)使用耳麥會降低頭疼和疲勞，還能保持心境平靜、專注。”
While You’re There...
當在旅行途中……
Give yourself time.
給自己些時間適應
Research indicates that the human body can adjust to up to two time zones per day, but it may take up to an entire day for each time zone crossed to adjust to the local time, according to WebMD. Don’t expect to completely recover overnight.
根據(jù)美國健康醫(yī)療網(wǎng)的研究，人體每天能適應兩個時區(qū)的變化，但每次可能需要花費一整天才能調(diào)整到當?shù)貢r間。不要期望一天就能完全恢復。
Sun yourself.
多曬曬太陽
Light exposure is key. Even if you feel like crawling under the covers midday, getting yourself out in daylight will help trigger the hormonal cycle that will eventually make you sleepy at the appropriate nighttime hour.
暴露在光線下是關(guān)鍵。即使你喜歡中午蜷縮在鋪蓋下，也要出去接受點陽光照射，這會幫助觸發(fā)你的荷爾蒙周期，最終讓你在晚上適合睡眠的時間想睡覺。
Drink loads of water.
喝大量的水
“The symptoms of jet lag include headaches, myalgias [muscle pain] and nausea,” explains Morgenthaler. “Some are symptoms from jet lag, but some could just be from dehydration during flight.” Better to eliminate anything else that could be contributing to your feelings of exhaustion, just in case. Even if it truly is the jet lag producing these symptoms, water also helps you to feel alert and supports better focus.
Morgenthaler解釋道：“時差反應癥狀包括頭疼、肌肉痛和惡心。有些癥狀是因時差反應引起，有些則可能是飛行途中的脫水反應。以防萬一，最好排除其他使你感覺筋疲力盡的因素。即使癥狀真的是由于時差反應引起的，水也能使你更加清晰并能更好地集中注意力。
Eat!
吃些東西!
Don’t let an empty stomach wake you up in the middle of the night and disrupt your sleep. Former flight attendant and author Abbie Unger told HuffPost: ““I can’t tell you how many times I woke up in the middle of the night in Europe starving because I hadn’t eaten in a few hours and my body thought it was mealtime.”
原飛機乘務(wù)員及作者Abbie Unger告訴霍夫頓郵報：“不要讓胃半夜叫醒你而中斷你的睡眠。我不知道多少次在歐洲的晚上餓醒。因為幾個小時未進食，我的身體認為到了吃飯時間。”
Unger said she would purchase an extra sandwich to keep in her hotel room so she had something to eat before going to bed.
Unger說她會買一些額外的三明治放在賓館房間里，以便在睡覺前有東西吃。
Everyone knows that jet lag feeling: You’re groggy at dinner, but unable to sleep at night; you can’t muster hunger at socially appropriate times and even your digestive system doesn’t seem to cooperate.
大家都知道倒時差的感覺：吃飯時昏昏沉沉，到晚上卻不能入睡;飯點不餓，消化系統(tǒng)看起來也不配合。
And some studies have linked chronic jet lag (jumping time zones on at least a weekly basis) to increased risk of some cancers and quicker cognitive decline.
一些研究表明，部分癌癥風險增加、認知能力下降，與慢性時差反應有關(guān)聯(lián)。所謂慢些時差反應是指在極端時間內(nèi)至少跨越了一周的時區(qū)所產(chǎn)生的反應。
In other words? It’s time to get with the (local) program fast.
換句話說?是時候把自己的生物鐘調(diào)整至本地時間了。
“People tolerate a few times zones without too much difficulty,” Timothy Morgenthaler, president of the American Academy of Sleep Medicine (AASM) and a board-certified sleep physician, tells HuffPost. “If you’re zipping more time zones, do some planning.”
美國睡眠醫(yī)學會主席兼委員會認證睡眠醫(yī)師Timothy Morgenthaler告訴HuffPost郵報說：“人們?nèi)淌芤恍r差是沒有什么大礙的。如果你要穿過更多時區(qū)，那就得做些應對計劃。”
Of course, if you’re one of the 70 million Americans who suffer from chronic sleep problems, your jet lag experience may be trickier to manage. Making a plan with your sleep doctor may be the best course of action — especially if you have to travel with a sleep apnea device or are used to taking medication of some kind.
當然，如果你是正在遭受慢性睡眠問題困擾的7000萬美國人中的一員，那么你的時差反應將會更難管理。特別是你不得不隨身帶著睡眠呼吸輔助裝備或已習慣吃類似治療藥物，與睡眠醫(yī)生制定計劃可能是做好的應對方式。
As in life, your sleep habits can have a big effect on your trip. “Chances are, you’re traveling because you have to or because you want to,” says Morgenthaler. “You want to be at your best.”
在生活中，你的睡眠習慣可能會對你的旅行有較大影響。Morgenthaler說：“無論旅行是不得已還是自己想去，你都想使自己處在最佳狀態(tài)。”
Before You Go...
出發(fā)前……
Book a flight that works well for you.
預訂一個適合你的航班
If you can’t sleep on a redeye, try to avoid booking them, international flight attendant and HuffPost blogger David Puzzo said.
國際航班乘務(wù)員兼霍夫頓郵報的博客作者David Puzzo說：“如果夜航班你無法睡覺，那就避免預訂到此類航班。”
“I know that if I’m stuck in economy for 12 hours in a middle seat from [New York City] to Hong Kong, I’m not going to sleep well or at all,” Puzzo told HuffPost. “So I opt to take a day flight which leaves me in Asia in the evening, which usually lets me go right to hotel, check in and sleep. This method has proved best for me, and I’ve been doing it more and more lately and feel so much better.”
Puzzo告訴霍夫頓郵報：“我知道，如果一直呆在從紐約飛往香港的經(jīng)濟艙里長達12小時，那么我就不能很好地睡覺或者根本不能入睡。所以我傾向于乘坐白天的航班，這樣就可以在傍晚時身處亞洲，這樣就使我剛好訂酒店、辦理入住然后入睡。這個方法證明是我最好的選擇。并且我隨后一直采用此方法，越來越得心應手。
Start out well-rested.
休息充足地出發(fā)
The best defense against jet lag is going in with a baseline of restfulness. Don’t stay up late the nights before and try to avoid overnight flights when possible. Since jet lag is compounded by the hallmarks of air travel — air pressure changes and sitting in a single position for a long period of time, for example — try to combat these with lots of fresh air before your flight and trips up and down the aisle of the plane to reduce sitting time.
戰(zhàn)勝時差反應的最好辦法是滿足基本的休息。出發(fā)前不要熬夜并且盡可能避免夜航班。因為時差反應與譬如氣壓變化、較長時間坐在同一位置的空中旅行病相伴，所以乘坐飛機前要盡量多的呼吸新鮮空氣。在飛機上，多在過道走動，減少呆在座位上的時間。
Get ahead of the game.
提前做準備
Part of what makes jet lag so jarring is that it happens all at once. The AASM suggests slowly shifting sleep times in the weeks before a trip so that by the time you arrive, you’re already acclimated.
時差反應之所以讓人如此不愉快是因為它發(fā)生的比較突然。美國睡眠醫(yī)學會建議，在旅行前數(shù)周慢慢調(diào)整睡眠時間，等到你出發(fā)的時候，已經(jīng)開始習慣了。
Expect an easier westerly trip.
期待一個輕松的西行
Jet lag is worse when you head east. Due to the laws of geography, physics, etc., this means every person will have one easy leg and one harder leg. Be especially careful with your sleep on your eastbound leg.
當向東旅行時，你的時差反應會更劇烈。由于地理、物理等規(guī)律的影響，大家的時差反應程度有輕重之分。當向東旅行時，就要特別注意你的睡眠了。
Wear headphones on the plane.
在飛機上帶上耳麥
Morgenthaler recommends springing for some noise-canceling headphones. “The more we have to filter out, the more effort it takes,” he says. “Many people find that they have less headaches and fatigue by using these, just to get some peace and focus on their own thoughts.”
Morgenthaler建議花錢買一個消音耳麥。他說：“我們想過濾的更多，就要更努力。許多人發(fā)現(xiàn)使用耳麥會降低頭疼和疲勞，還能保持心境平靜、專注。”
While You’re There...
當在旅行途中……
Give yourself time.
給自己些時間適應
Research indicates that the human body can adjust to up to two time zones per day, but it may take up to an entire day for each time zone crossed to adjust to the local time, according to WebMD. Don’t expect to completely recover overnight.
根據(jù)美國健康醫(yī)療網(wǎng)的研究，人體每天能適應兩個時區(qū)的變化，但每次可能需要花費一整天才能調(diào)整到當?shù)貢r間。不要期望一天就能完全恢復。
Sun yourself.
多曬曬太陽
Light exposure is key. Even if you feel like crawling under the covers midday, getting yourself out in daylight will help trigger the hormonal cycle that will eventually make you sleepy at the appropriate nighttime hour.
暴露在光線下是關(guān)鍵。即使你喜歡中午蜷縮在鋪蓋下，也要出去接受點陽光照射，這會幫助觸發(fā)你的荷爾蒙周期，最終讓你在晚上適合睡眠的時間想睡覺。
Drink loads of water.
喝大量的水
“The symptoms of jet lag include headaches, myalgias [muscle pain] and nausea,” explains Morgenthaler. “Some are symptoms from jet lag, but some could just be from dehydration during flight.” Better to eliminate anything else that could be contributing to your feelings of exhaustion, just in case. Even if it truly is the jet lag producing these symptoms, water also helps you to feel alert and supports better focus.
Morgenthaler解釋道：“時差反應癥狀包括頭疼、肌肉痛和惡心。有些癥狀是因時差反應引起，有些則可能是飛行途中的脫水反應。以防萬一，最好排除其他使你感覺筋疲力盡的因素。即使癥狀真的是由于時差反應引起的，水也能使你更加清晰并能更好地集中注意力。
Eat!
吃些東西!
Don’t let an empty stomach wake you up in the middle of the night and disrupt your sleep. Former flight attendant and author Abbie Unger told HuffPost: ““I can’t tell you how many times I woke up in the middle of the night in Europe starving because I hadn’t eaten in a few hours and my body thought it was mealtime.”
原飛機乘務(wù)員及作者Abbie Unger告訴霍夫頓郵報：“不要讓胃半夜叫醒你而中斷你的睡眠。我不知道多少次在歐洲的晚上餓醒。因為幾個小時未進食，我的身體認為到了吃飯時間。”
Unger said she would purchase an extra sandwich to keep in her hotel room so she had something to eat before going to bed.
Unger說她會買一些額外的三明治放在賓館房間里，以便在睡覺前有東西吃。
