做這些事能幫助你在飛機上入眠

Whether you're jetting from coast to coast or around the world, jet lag is a downright drag. A little background on the traveler's worst enemy: "Jet lag occurs when we experience a desynchronization between our internal body clock and the external time clock of our destination," explained Natalie Dautovich, Ph.D., an Environmental Fellow at the National Sleep Foundation. "Symptoms of this desynchronization include fatigue, difficulty sleeping, difficulty concentrating, indigestion, and a negative mood."
無論你是從一個海岸飛到另一個海岸，還是在世界各地飛，時差都會徹底的拖垮你。先介紹一下旅行者最大敵人的一些背景："當我們自身的生物鐘和目的地的外部時鐘不同步時，我們就會有時差反應，"美國國家睡眠基金會的環境專家Natalie Dautovich博士解釋道。"不同步的症狀包括疲勞、難以入睡、注意力很難集中、消化不良和心情不好。"

None of those symptoms make for a very fun vacation. One of the best ways to avoid that "desynchronization" is to sleep on the plane on your way to the destination. There's just one problem: "Airplanes are a terrible place to sleep," said Dr. Carl Bazil, a sleep specialist and professor of neurology at Columbia University.
這些症狀會使你的假期十分無趣。避免"不同步"的最佳方法之一就是按自己喜歡的方式睡在飛機上，一直睡到目的地。但有一個問題："在飛機上很難睡着，"睡眠專家、哥倫比亞大學的神經病學教授卡爾·巴奇爾博士說道。

So how do you actually get a good night's sleep on a plane? "Travel first class," said Dr. Bazil, with a laugh. If that's not an option, the sleep experts had a few suggestions for how to get something resembling a good night's sleep on an economy budget.
所以，如何才能在飛機上好好睡一覺呢？"要坐頭等艙，"巴奇爾博士笑着說。如果不坐頭等艙，那睡眠專家還有一些建議，能夠讓你在經濟艙也能睡個好覺。

Book Your Plane Ticket Carefully
仔細點訂飛機票

"Select a flight that allows early evening arrival," suggests Dautovich, which could mean skipping sleep entirely and making it easier to stay up until 10 p.m. local time, which is the suggested bedtime when visiting a destination that adheres to a different time zone.
"選擇能在晚上早點到的航班，" Dautovich建議道，這就意味着飛機上你完全不用睡，這樣當地時間10點後你就能很快入眠了。在不同時區的目的地，晚上10點是最好的睡覺時間。

Set Your Watch
調整手錶

Having a visual cue can help your body adjust to the time more quickly. That's why Dautovich recommends adjusting your watch or the clock on your phone to the time at your destination as soon as you get on the plane. That way, your mind will begin to adjust to the new time zone.
視覺提醒能夠幫助你的身體更快地適應時間。因此Dautovich建議，上了飛機後，儘快將自己的手錶或手機上的時間調整至目的地時間。這樣你的大腦就會開始適應新的時區。

Eat Before You Get on the Plane
上飛機前先吃點東西

"Eat before you get on the plane," said Dr. Bazil. "It's part of the circadian rhythm where you're trying to tell your body, 'OK, this is dinnertime.' Plus, you don't have to wait on the plane until they give you the bad meal and you can just go to sleep."
"上飛機前先吃點東西，"巴奇爾博士說。"這是晝夜節律的一部分，這樣做就是在告訴自己的身體，'好了，吃晚飯的時間到了。'另外，你也不必一直等到上了飛機，等他們提供了一頓糟糕的晚餐才吃飯，而是上了飛機就可以睡覺了。"