做这些事能帮助你在飞机上入眠

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."

无论你是从一个海岸飞到另一个海岸，还是在世界各地飞，时差都会彻底的拖垮你。先介绍一下旅行者最大敌人的一些背景："当我们自身的生物钟和目的地的外部时钟不同步时，我们就会有时差反应，"美国国家睡眠基金会的环境专家Natalie Dautovich博士解释道。"不同步的症状包括疲劳、难以入睡、注意力很难集中、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.

这些症状会使你的假期十分无趣。避免"不同步"的最佳方法之一就是按自己喜欢的方式睡在飞机上，一直睡到目的地。但有一个问题："在飞机上很难睡着，"睡眠专家、哥伦比亚大学的神经病学教授卡尔·巴奇尔博士说道。

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，如何才能在飞机上好好睡一觉呢？"要坐头等舱，"巴奇尔博士笑着说。如果不坐头等舱，那睡眠专家还有一些建议，能够让你在经济舱也能睡个好觉。

Book Your Plane Ticket Carefully

仔细点订飞机票

"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.

"选择能在晚上早点到的航班，" Dautovich建议道，这就意味着飞机上你完全不用睡，这样当地时间10点后你就能很快入眠了。在不同时区的目的地，晚上10点是最好的睡觉时间。

Set Your Watch

调整手表

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.

视觉提醒能够帮助你的身体更快地适应时间。因此Dautovich建议，上了飞机后，尽快将自己的手表或手机上的时间调整至目的地时间。这样你的大脑就会开始适应新的时区。

Eat Before You Get on the Plane

上飞机前先吃点东西

"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."

"上飞机前先吃点东西，"巴奇尔博士说。"这是昼夜节律的一部分，这样做就是在告诉自己的身体，'好了，吃晚饭的时间到了。'另外，你也不必一直等到上了飞机，等他们提供了一顿糟糕的晚餐才吃饭，而是上了飞机就可以睡觉了。"