生活小百科:战胜时差反应 你需要知道的一切

编辑:小豹子/2018-11-06 14:43

  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.


  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



  In other words? It’s time to get with the (local) program fast.


  “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.”



  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.


  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.”


  Before You Go...


  Book 凤凰彩票官网(fh03.cc) a flight that works well for you.


  If you can’t sleep on a redeye, try to avoid booking them, international

  flight attendant and HuffPost blogger David Puzzo said.

  国际航班乘务员兼霍夫顿邮报的博客作者David Puzzo说:“如果夜航班你无法睡觉,那就避免预订到此类航班。”

  “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



  Start out well-rested.


  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.


  Get ahead of the game.


  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.


  Expect an easier westerly trip.


  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.


  Wear headphones on the plane.


  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.”


  While You’re There...


  Give yourself time.


  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



  Sun yourself.


  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.


  Drink loads of water.


  “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.




  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.”



  Unger said she would purchase an extra sandwich to keep in her hotel room

  so she had something to eat before going to bed.