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6招教你如何倒时差

news.xixik.com   2012-5-31 16:39:49 资讯来源:Health.com   字号控制:[ ]
核心提示:睡个好觉,褪黑激素,薰衣草油,处方类安眠药,沐日光浴,提前适应 是倒时差的有效办法。

Plane travel is rarely fun. But if you have sleep problems, jet lag can wreak havoc on your sleeping patterns. These tips will help you stay rested.

坐飞机旅行很少能让人省心。如果你睡眠质量不佳,时差会严重扰乱你的睡眠周期。想摆脱这种困扰,不妨看看下面的建议吧。

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Getting good sleep

睡个好觉

Plane travel is rarely hassle free. Packed airports, delayed (or canceled) flights, and lost luggage can send even the most stable of travelers into an emotional tailspin.

坐飞机旅行总是让人不省心。即使最淡定的旅客也会因为机场的拥挤人潮、航班延误(或取消)和行李丢失等麻烦慌了手脚。

But for people who struggle with insomnia, flying can present additional problems. The disruption to normal schedules caused by flying—and especially jet lag—can wreak havoc on sleep patterns.

但是对那些被失眠困扰的人们来说,飞行会带来一些额外的麻烦。正常行程会被飞行打乱-尤其是时差问题-会严重破坏睡眠周期。

If you're traveling between time zones, try these tips. Though they won't work for everyone, they just may keep you from yawning your way through your vacations.

如果你经常要跨时区出行,不妨试试这些建议吧。不过它们也并非放之四海皆准的,只是能让你在假期时,不必因为时差没倒好而哈欠连天。

Melatonin

1,褪黑激素

Melatonin, a natural hormone also sold as a supplement, regulates the body's sleep-wake cycle. Levels rise after dark, peak overnight, and then fall in the morning. In some studies, taking melatonin has been shown to help fight jet lag.

褪黑激素是一种天然激素同时被作为补品出售。可以调节人体的睡眠与苏醒周期。它的水平在入夜后开始上升,在凌晨达到最高值,然后到早晨降至最低。一些研究表明,服用褪黑激素能够有效抵抗时差。

Experts recommend taking melatonin after dark on the day that you travel, and for a few days thereafter. For people flying east, some experts recommend taking melatonin in the evening (at 6 or 7 p.m., say) for a few days before your flight.

专家建议,服用褪黑激素的时间以旅行当天入夜后为宜,并连续服用数天。对于飞往东方的人们,有些专家则建议,在登机前几天的晚间(大约下午六七点钟)连续服用褪黑激素。

Melatonin can interact with medications, and if taken incorrectly can actually disrupt sleep, so be sure to consult your doctor before trying it.

褪黑激素会与其他药物相互作用,而且如果服用不当会干扰睡眠,因此在尝试该方法前请务必先向医生咨询。

Lavender oil

2,薰衣草油

Lavender oil (also known as lavender essential oil) is a proven sleep enhancer. In a small 2005 study conducted by psychologists at Wesleyan University, in Middletown, Conn., lavender was shown to act as a mild sedative, promoting deep sleep and leaving the people who took it feeling more refreshed the next day.

薰衣草油(又被称为薰衣草精油)早已被证实具有促进睡眠的功效。2005年,在美国康涅狄格州的米德尔顿,一项由卫斯理大学心理学家进行的小规模研究表明,薰衣草是一种温和的镇静剂,能促进使用者进入深度睡眠并在次日感到更加神清气爽。

Health.com's natural remedies expert, Sara Altshul, who tends to experience insomnia when she sleeps away from home, always takes a small bottle of the oil when she travels. "I shake a few drops on my hotel pillows and the lovely aroma immediately relaxes me," she says.

萨拉.阿尔特舒尔是健康网的自然疗法专家,每次在陌生的地方睡觉都容易失眠,因此一小瓶薰衣草精油成了她出行时必备的法宝。“洒几滴到旅馆的枕头上,那种迷人的芳香让我立刻就放松了,”她说道。

Pycnogenol

3,松树皮萃取物

This dietary supplement—a trademarked extract of the bark of French pine trees—reduced jet lag symptoms in a small 2008 study conducted in Italy.

这种膳食补充剂-一种已注册为商标的法国松树皮萃取物-在2008年意大利的一项研究中被证实,能够减轻时差带来的不适症状。

People who took 50 milligrams of Pycnogenol three times a day for a week, starting two days before their flight, had substantially fewer symptoms (including fatigue, insomnia, and mental slowness) than people who took a placebo. And what symptoms the people in the Pycnogenol group did experience lasted just 18 hours on average, compared to 39 hours in the placebo group.

从登机前两天起,连续一周每天三次服用50毫克松树皮萃取物的人们,比起服用安慰剂的人们,他们大部分症状(包括疲劳、失眠和思维缓慢)都有所减轻。而且时差给前者造成的不适平均只持续18小时,后者则是39小时之多。

As with any supplement, you should consult your doctor before trying Pycnogenol.

补充一点,服用此药剂前请先咨询医生。

Prescription sleep medications

4,处方类安眠药

Carlos Schenck, MD, a sleep expert at the Minnesota Regional Sleep Disorders Center and the author of Sleep: The Mysteries, The Problems, and The Solutions, says that short-acting sleep medications such as Sonata or Ambien can be helpful when traveling west to east (especially on transatlantic flights).

卡洛斯.申克,医学博士,同时也是明尼苏达地区睡眠障碍研究中心的一名睡眠专家以及《睡眠:未解之谜、面临的问题与解决之道》一文的作者。他认为短效的安眠药如索纳塔(Sonata)或者安必恩(Ambien)对于自西向东的飞行很有帮助(尤其是在横渡大西洋的飞行中)。

When flying in the opposite direction, longer-lasting pills such as Lunesta or Ambien CR tend to work better, he says.

他告诉读者,在自东向西的飞行中,更长效的安眠药如鲁尼斯塔(Lunesta)或安必恩CR(Ambien CR)则会更有效。

You should never take these drugs without a prescription, and they shouldn't be mixed with alcohol. Adds Dr. Schenck, "Never take any sleeping pill for the first time on a plane; get used to it at home first."

在没有处方的情况下不要随意服用这些药品,而且服药时不应喝酒。申克博士补充道:“首次服用安眠药的行为千万别在飞机上进行;正确的做法是先在家里完成适应过程。”

Soak up the sun

5,沐日光浴

When flying west to east, you're likely to feel sleepy on the day after your arrival. Getting as much sleep as possible the night before will help, and so will getting some sun. "To keep awake, get bright light early in the day by turning on a bright lamp or taking a walk in the sunshine," says Dr. Schenck. And avoid naps, he adds, because they tend to prolong jet lag.

在自西向东飞行时,你很可能会在抵达目的地的那天变得昏昏欲睡。在前一晚尽可能充分地休息会有所帮助,另外晒晒太阳也是可以的。 “想要保持清醒,可以打开一盏明亮的灯或者在阳光下散步来尽早接触亮光,”申克博士说道。他还补充了一点,尽量别打盹,因为那样往往会延长时差感。

If you fly from east to west and arrive in the afternoon, says Dr. Schenck, recharge by getting some late-afternoon sun, and try to stay awake until your usual bedtime back east.

如果你是自东向西飞行并且在下午抵达目的地,申克博士提醒,晒晒午后的阳光可以帮你恢复精神,另外,在到达你平常的入睡时间前尽量保持清醒。

Get ahead of schedule

6,提前适应

Adjusting to the time zone you're traveling to before you get on the plane can help you stay ahead of jet lag.

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登机前调整作息,使其与目的地所在时区一致,这样有助于走在时差效应的前面。

If you're flying east, you might go to sleep an hour earlier than usual each night for a few days before your flight. If you're traveling in the opposite direction, stay up later than you normally would. (This is generally only useful if you will be at your destination for more than two days.)

如果你要飞往东方,可以在登机的前几晚提前一小时睡觉。如果是飞往西方,则应该比平常晚睡些。(这种方法通常只对于居留目的地两天以上的人有效。)

Making the adjustment gradually is essential, according to Dr. Schenck. "Do this in steps over a period of days," he says. "Otherwise, sleep could become a problem even before the trip."

申克博士认为,逐渐地调整作息是必要的。他说道,“这一方法应在数天内逐步进行。否则,有可能旅行还没开始就已经有睡眠问题了。”

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