雙語(yǔ)閱讀：時(shí)差暈機(jī)不擔(dān)心

1/5Soonerorlater,almosteveryonewhotravelsbyair—fromoccasionalpassengerstoprofessionalpilots—isaffectedbyjetlag.Oneresearchstudyreportedthatasmanyas94percentofalllong-distancefliersexperiencesomeformofjetlag.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(zhǎng)途飛行員中多達(dá)94%會(huì)經(jīng)歷某種形式的時(shí)差。WhatisJetLag?時(shí)差是什么？Crossingmultipletimezonestendstodisruptyourcircadianrhythms,confusingyournatural24-hour“bodyclock,”whichregulatesyourwakingandsleepinghoursandkeepsyoualignedwithyourenvironment.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。Symptomsofjetlagmayinclude:時(shí)差帶來(lái)的暈機(jī)癥狀包括以下幾點(diǎn)：Fatigue疲勞Insomnia失眠Disorientation眩暈感Swollenhandsandfeet手腳腫脹2/5Headaches頭疼Digestiveproblems胃腸道癥狀Lightheadedness頭暈Thesymptomsofjetlagfeelespeciallyacuteifyouflyfromwesttoeast,becauseitismoredifficultforyourbodytoadjustto“l(fā)osingtime”whenyoujourneyeastthanto“gaingtime”whenyouflyfromeasttowest.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”。Andthemoretimezonesyoucrossduringyourflight,themorejetlagyou'relikelytoexperience.此外，你的飛行途中跨過(guò)的時(shí)區(qū)越多，時(shí)差反應(yīng)越明顯。TenTipstoHelpYouAvoidJetLag10個(gè)小建議幫助你避免時(shí)差反應(yīng)1.Adjustyourbedtimebyahouraday,afewdaysbeforeyourtrip.Changeyoursleeppatterntomatchthescheduleyouwillkeepatyourdestination.Thiswillhelpyouavoidjetlagduringyourtrip.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.Resettingyourwatchatthebeginningofyourflightmayhelpyouadjustmorequicklytothetimezoneyouwillbevisiting.3/52.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.Drinkplentyofwaterbefore,duringandafteryourflight.Theaironplanesisextremelydry,andsomeexpertsbelievethatdehydrationisaleadingcauseofjetlag.Virtuallyeveryoneagreesthatdehydrationcanmakejetlagworse.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.Avoiddrinkingalcoholoranythingwithcaffeineduringyourflight.(Thatincludesmanysoftdrinksaswellascoffeeortea.)Bothalcoholandcaffeineincreasedehydration.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。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.Stayawakeduringyourflightifitisdaytimeatyourdestination.Read,talkwithotherpassengers,watchthemovie,orwalktheaislestoavoidsleepingatthewrongtime.6.如果目的地是白天，那么保持清醒?？纯磿?，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.Exerciseasmuchasyoucanontheflight,butreviewthetwopreceedingtips.Ifyouneedtosleeptomatchnighttimeatyourdestination,dothat.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。4/5Trythesein-flightexercises:試試這些機(jī)艙內(nèi)運(yùn)動(dòng)：Stretchyourback,armsandlegmuscles伸展背部、手臂和腿部肌肉Walkupanddowntheaislewhentheseatbeltsignisturnedoff當(dāng)安全帶信號(hào)關(guān)閉時(shí)，可以在走道上來(lái)回走走。Squeezearubberballorapairofsockstostimulategoodcirculationinyourhandsandarms;alternatehands擠壓橡皮球或者襪子來(lái)促進(jìn)手和胳膊的血液循環(huán)；兩手互換進(jìn)行。Whilesittinginyourseat,liftonekneeandflexyourfootforthecountof10;repeatwiththeotherleg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。Manyairlinesincludeinstructionsforin-flightexercisesonacardorintheairline'smagazine;checktheseatpocketinfrontofyou.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(shuō)明，你可以檢查一下面前的座椅口袋。8.Eatlightlybutstrategically.Somepeopleadheretovarious“jetlagdiets,”butI'veneverfoundonethatwasworththetroubleittooktofollowit.Still,itmakessensetoeatfoodsthatsupportyourneedsandcanhelpyouavoidunnecessary“jetlag”conditions.Remberthathigh-proteinmealsarelikelytokeepyouawake,foodshighincarbohydratespromotesleep,andfattyfoodsmaymakeyoufeelsluggish.5/58.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.Takesupplements.Somepeopleclaimthatmelatoninwill“cure”jetlagbypromotingsleep.OthersswearbyahomeopathicproductcalledN***.Anaturalhormoneproducedbyourbodies,Melatonincanbepurchasedonlineoratmosthealthfoodstores.N***isavailableonlineandatmanyretailoutletsthatselltravelsupplies.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(shì)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(gòu)買，也可以在許多銷售旅游用品的零售商店購(gòu)買到。10.Relaxonthefirstdayatyourdestination.Ifyouhavetheluxuryofarrivingatyourdestinationadayortwobeforeyouhavetoengageinimportantactivitiesthatmayrequire