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.

　　从偶尔坐飞机的乘客到专业飞行人员，几乎每一个乘飞机旅行的人早晚都会被时差所影响。一项研究表明，在所有的长途飞行员中多达94%会经历某种形式的时差。

　　What is Jet Lag?

　　时差是什么?

　　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.

　　跨越多个时区会打乱你的生理节奏，扰乱你自身的24小时“生物钟”，这种生物钟调节你觉醒和睡眠时间，并让你与环境保持一致。

　　Symptoms of jet lag may include:

　　时差带来的晕机症状包括以下几点：

　　Fatigue

　　疲劳

　　Insomnia

　　失眠

　　Disorientation

　　眩晕感

　　Swollen hands and feet

　　手脚肿胀

　　Headaches

　　头疼

　　Digestive problems

　　胃肠道症状

　　Lightheadedness

　　头晕

　　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.

　　如果从西方飞往东方，时差症状会尤其明显，因为相对于适应向东飞行导致的“时间的减少”，你的身体会更容易适应向西飞行导致的“时间的增加”。

　　And the more time zones you cross during your flight, the more jet lag you're likely to experience.

　　此外，你的飞行途中跨过的时区越多，时差反应越明显。

　　Ten Tips to Help You Avoid Jet Lag

　　10个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.Resetting 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 dehydration 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。