Tips to Help You Avoid Jet Lag

小建议帮助你避免时差反应

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.旅途前的几天，把你的就寝时间调整一小时。根据目的地的作息调整你的睡眠模式。这将会帮助你在旅途中避免时差反应。

2.Resetting¹ your watch at the beginning of your flight may help you adjust more quickly to the time zone you will be visiting.

2.在登机前把手表的时间调整到新时区的时间可以帮助你更快的适应目的地的时区。

3.Drink plenty of water before, during and after your flight. The air on planes is extremely dry, and some experts believe that dehydration² is a leading cause of jet lag. Virtually everyone agrees that dehydration can make jet lag worse.

3.飞行前，飞行中，飞行后多喝水。机舱内的空气极为干燥，并且很多专家认为脱水是导致时差反应的首要因素。几乎每个人都同意脱水会使时差反应变得更糟。

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饮品或者避免摄入咖啡因。(包括很多软饮料以及咖啡和茶)酒精和咖啡因两者都会加剧脱水。

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.如果目的地正值夜间，在飞机上睡一觉。用耳塞、耳机、眼罩或其他助眠工具帮助阻隔噪音和光线。准备一个旅行枕头让自己更舒服，这样你就可以睡觉了。