怎么樣飛速調(diào)整時(shí)差

How to deal with jag-lag?

Flying across one or more time zones can cause jetlag,making it difficult to stay awake during the dayand fall asleep at night.While a person usually recovers from jet lag after 3 or 4 days,it is often necessary to recover faster.

Eating and sleeping pattern Steps：

Step 1 Set a time：Determine what time you want to wake up and eat breakfast in the new time zone.

Step 2 Fast：Avoid eating anything for the 12 to 16 hours before you want to wake up.

Step 3 Eat：Eat a healthy and nutritional meal with high caloric value after your 16 hour fast.This overrides your normal sleep cycle and resets it.

Step 4 Be consistent：Keep a consistent eating and sleeping pattern until you need to switch it again.

怎么樣調(diào)整時(shí)差?

飛越一個(gè)或多個(gè)時(shí)區(qū)會導(dǎo)致時(shí)差反應(yīng)，白天很難維持清醒，夜間很難入睡。一般一個(gè)人可以在三到四天的時(shí)間里克服時(shí)差反應(yīng)，然而，現(xiàn)實(shí)狀況卻需要你更快地恢復(fù)。

進(jìn)食和睡眠模式步驟：

1.設(shè)定時(shí)間：確定自己在新的時(shí)區(qū)想要什么時(shí)間醒來，什么時(shí)間吃早餐。

2.禁食：在你想要醒來的時(shí)間12到16個(gè)小時(shí)之內(nèi)不要吃任何東西。

3.飲食：16個(gè)小時(shí)的禁食之后吃一些健康有營養(yǎng)的東西。如此可以推翻正常的睡眠規(guī)律，重新設(shè)定。

4.堅(jiān)持：維持一致的飲食和睡眠習(xí)慣，直到你需要重新調(diào)整。