2014.07.28【英译中】Five Tips to Beat Jet Lag

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发表于:2014-07-28 22:11 [只看楼主] [划词开启]

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Five Tips to Beat Jet Lag   

倒时差小贴士


With a little preparation, even frequent flyers can keep well rested while traveling.

只需少许准备工作,即使是“空中飞人”(频飞乘客)也可以在旅途中休息得很好。


Until the arrival of new treatments based on circadian rhythm science, the best advice for travelers remains the same as it has been for many years: Get over jet lag more quickly by scheduling your exposure to light and perhaps taking melatonin at bedtime.

基于生理节律科学的新疗法没有出现之前,倒时差的最佳建议多年未变,那就是调整你被光照的时间或者睡前服用褪黑激素。


• If traveling just a few time zones eastward, say three to five hours, seek more light in the morning and none at bedtime when you arrive at your destination. For three to five time zones of westward travel, do the opposite: Ensure that your sleeping area remains dark until it is time to get up, and seek out light in the evening hours when you begin getting sleepy too early.

如果只是向东,例如三到五个时区,那在到达目的地后早上就要多些光照,晚上则不需要。如果是向西三到五个时区则相反:确保你在该起床之前不受光照影响,晚间过早感到困倦时就到亮一点儿的地方去


• If traveling closer to nine or 10 time zones, the opposite recommendation applies. When traveling eastward, keep your mornings darker and your evenings lighter. For westward travel, seek out bright light in the mornings and dark spaces in the evenings before bed.

如果相差九到十个时区,建议则完全相反:向东九到十个时区时要保证早上没有光照,晚上有光照;向西九到十个时区早上要光照充足,晚上睡前不要光照。


• In any case, try to adjust your sleep schedule to the hours of your destination as soon as you leave —that means no sleeping on the plane unless it is nighttime at your destination as you fly, and napping only briefly when you arrive if you absolutely need it.

总之,出发后越快将你的生物钟调节到与目的地同步越好,就是说在飞机上不要睡觉,除非你的目的地现在是晚上;到达目的地后只在真的需要休息的时候小睡一下。


• Melatonin, a natural protein widely available as an over-the-counter supplement, has been shown in some studies to help travelers fall asleep more easily at their destination.

褪黑激素是一种天然蛋白质同时也是广泛使用的非处方药,一些研究已证实褪黑激素确实可以帮助旅客在到达目的地后更快入睡。


• If you are traveling with young children, the same ideas apply: Help them wake up in the morning or stay awake in the evening with bright light; help them fall asleep at night or stay asleep in the morning with darkness. Even if they wake up too early, keeping the lights low will signal their body that it is not yet morning. In addition, keeping your kids’ daily cues at their regular times will help them adjust more quickly—if nap time is 2PM at home, nap time should be 2PM at your destination.

如果你和孩子一起旅行也是一样的道理:利用光照使他们在白天或者晚上保持清醒;晚上睡觉或早上还在睡梦中时不能有光。即使他们醒得太早也要把灯光调暗,暗光会告诉他们的身体现在还没到早上呢。此外,保持孩子的日常活动安排也会帮助他们更快地适应,如果在家时是下午两点睡午觉,那在目的地也应该下午两点睡午觉。

最后编辑于:2014-10-29 19:56
分类: 英语
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