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出国旅游或工作，常常会面临一个潜在的烦恼，那就是时差反应。由于时差的存在，跨时区的飞行会让我们生物钟混乱，所以我们不得不花一定的时间去调整自己，小酱今天就来聊一聊“时差”（time difference）。

1时差 time difference

例句

What is the time difference between Beijingand Vancouver?

北京和温哥华的时差是多少？

2时差反应 jet lag

jet 喷出，喷气式飞机

lag（两个事件之间）的时间隔；

“jet lag”的意思为时差反应，时差感。

例句

Jet lag is caused because the body clockdoes not readjust immediately to the time change.

由于人体生物钟不能迅速对时差作出调整，因而产生了飞机时差反应。

3倒时差

“倒”可以用动词“get over”、“recover from”、“adjust from”等来表示。

例句

I haven't got over my jet lag yet.

我时差还没倒过来。

4时区 time zone

例句

I have been a resident of the GMT+ 8 timezone for nearly 40 years.

我在东8时区居住了将近四十年。

Eight Tips to Help You Avoid Jet Lag

8个小建议帮助你避免时差反应

1.Adjust your bedtime by a hour a day,a fewdays before your trip. Change your sleep pattern to match the schedule you willkeep at your destination. This will help you avoid jet lag during your trip.

1.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 ofyour flight may help you adjust more quickly to the time zone you will bevisiting.

2.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 andafter your flight. The air on planes is extremely dry, and some experts believethat dehydration is a leading cause of jet lag. Virtually everyone agrees thatdehydration can make jet lag worse.

3.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 alcoholor anything withcaffeine during your flight. (That includes many soft drinks as well as coffeeor tea.) Both alcohol and caffeine increase dehydration.

4.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 atyour destination.Use earplugs, headphones, eye masks or other sleep aids tohelp block out noise and light, and a travel pillow to make yourself morecomfortable so you can sleep.

5.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 isdaytime at your destination.Read, talk with other passengers, watch the movie,or walk the aisles to avoid sleeping at the wrong time.

6.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.Eat lightly but strategically. Some peopleadhere to various “jet lag diets,”but I’ve never found one that was worth thetrouble it took to follow it. Still, it makes sense to eat foods that supportyour needs and can help you avoid unnecessary “jet lag”conditions.Remember thathigh-protein meals are likely to keep you awake, foods high in carbohydratespromote sleep, and fatty foods may make you feel sluggish.

7.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。

8.Relax on the first day at yourdestination. If you have the luxury of arriving at your destination a day ortwo before you have to engage in important activities that may require a lot ofenergy or sharp intellectual focus, why not give yourself a break and let yourbody adjust to the time change a little more gradually?

8. 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。

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