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.

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.

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.

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 alcohol or anything with caffeine during your flight. (That includes many soft drinks as well as coffee or tea.) Both alcohol and caffeine increase dehydration.

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.

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。

6. Stay awake during your flight if it is daytime at your destination.Read, talk with other passengers, watch the movie, or walk the aisles to avoid sleeping at the wrong time.

如果目的地是白天，那么保持清醒。看看书，和其他旅客聊聊天，看看电影，在走道上走走以避免在错误的时间睡觉。

7. Exercise as much as you can on the flight, but review the two preceding tips. If you need to sleep to match nighttime at your destination, do that.

旅行途中尽可能多的运动，但是也要参考之前两条小贴士。如果你的目的地是夜晚，你需要睡觉，那就睡吧。8.Eat lightly but strategically. Some people adhere to various “jet lag diets”, but I’ve never found one that was worth the trouble it took to follow it. Still, it makes sense to eat foods that support your needs and can help you avoid unnecessary “jet lag” conditions. Remember that high-protein meals are likely to keep you awake, foods high in carbohydrates promote sleep, and fatty foods may make you feel sluggish.

饮食清淡又要合理搭配。有些人坚持各种“时差饮食”，但我从没发现任何一个可以解决时差问题。尽管如此，吃一些满足你身体需求的食物是有意义的，并且它也可以帮你避免一些不必要的时差状况。9. Relax on the first day at your destination. If you have the luxury of arriving at your destination a day or two before you have to engage in important activities that may require a lot of energy or sharp intellectual focus, why not give yourself a break and let your body adjust to the time change a little more gradually?

在到达目的地的第一天放松一下。假如你有幸在参加一项费时又费脑的重要活动前一到两天抵达目的地，为什么不给自己放个假，好让你的身体更加渐进的适应变化。

Source: yingyu.xdf.cn