There is nothing worse than saving up for your big dream trip only to spend every night tossing and turning

沒有更慘的事了，好不容易存到錢終於開始夢幻旅程時，卻每晚輾轉難眠

Sleeping through the day and just generally being a grouch because you didn't get your beauty sleep.

白天又睡過頭，到最後只會因為睡不飽而心情很糟

I'm Marko

我是 Marco

I'm Alex

我是 Alex

and you are watching vagabrothers your go-to guide for travel tips inspiration and vlogs here on YouTube

歡迎收看《浪子兄弟》 -- 你在 YouTube 的旅遊嚮導，提供你旅遊技巧、靈感和影音日誌

We were raised by a flight attendant who spent her whole career eating jetlag for breakfast,

我們由一位空服員撫養長大，對她來說克服時差易如反掌

and we do quite a bit jet-setting ourselves

我們自己也有過很多旅遊

So in this video we're gonna share our fourteen point plan to help you dominate Jet lag

所以在這支影片中，我們將分享能夠幫助你克服時差的 14 點計畫

if you haven't already make sure you hit that thumbs up subscribe and turn on notifications

要是還沒有，記得按個讚、點選訂閱然後開啟通知

And share this video with your travel buddies

還有和你的旅遊夥伴分享這支影片

Get ready to arrive rested. This is how to beat jet lag before it beats you

想要抵達時舒服妥帖，以下教你如何在時差擊潰你之前奪得先機

First things first, what is jetlag?

不過首先，什麼是時差？

Let's have professor Marko explain.

有請 Marco 博士為我們講解

I'm glad you asked. Jet lag is a physiological condition

很高興你問了。時差是一種生理學狀態

Resulting from the alteration of the body's circadian rhythms

導因於生理節奏的改變

as a result of rapid long-distance trans-meridian travel

起因於快速長途的跨經線旅遊

Put simply it's when you fly across

簡單來說，也就是當你飛越

too many time zones for your body clock to adjust

過多的時區，你的生理時鐘還來不及調適

if you fly east, you can't sleep

往東飛，你睡不著

And if you fly West, you wake up super early

如果往西飛，你又會起得太早

and the more time zones you cross, the longer it takes your body to readjust

你跨越的時區越多，你的身體就要花更多時間調適

about two-thirds of a day per timezone

平均一個時區要花三分之二天調適

for example

舉個例子

Were you to travel from London to Shanghai

要是你從倫敦前往上海

you cross seven time zones resulting in Jet Lag that would endure

你會跨越七個時區，之間的時差要大約四天來調適

approximately four days however were you to travel this exact same distance

然而，要是你的旅行距離如下，從倫敦到開普敦

London to Cape Town you would remain in the same time zone and therefore suffer

你就還是待在同一個時區裡，也就不會有

No jetlag

時差

Make sense? Splendid.

懂了嗎？太棒了

Luckily there are a few simple steps that you can take

幸好有幾個簡單的步驟你可以執行

Starting with understanding your circadian rhythm

就從了解你的生理節奏開始

Commonly known as your body clock

熟知為你的生理時鐘

your natural pattern of going to sleep and waking up

你睡覺和醒來的自然規律

your body clock is set by two things

你的生理時鐘取決於兩件事

Natural lights and the hour at which you eat keep those principles in mind

自然光和你進食的時間，有了這些概念

Follow these tips and you'll be adjusted in no time

遵照這些步驟，你就能馬上適應

Start before you fly by adjusting your body clock while you're still at home

當你還在家時就開始調你的生理時鐘

three days before your trip

出發前三天

Calculate the time difference between home and your destination

計算你的所在地和目的地之間的時差

then adjust your sleep schedule gradually before your trip

然後逐漸調整你的睡眠時間

Ideally about an hour a day

理想狀態是一天一小時

But even 30 minutes makes a big difference

但就算只有三十分鐘，差別也會很大

Shh word to the wise

仔細聽喔，點到為止

If you're flying east you have to wake up earlier if you're flying west you get to sleep in a little bit

如果你往東飛，你就要早點起，如果你往西飛，你就睡晚一點

if you have work in the morning sleeping in might

要是你早上要工作，睡晚一點大概

not be an option so try adjusting your meal time instead

不是好選項，所以可以改試著調整吃飯時間

if you really want to be precise you can use the website jetlagrooster.com

若是你想精準一點，你可以利用網站 jetlagrooster.com

which allows you to plug in your destination the time of your flight and will give you a detailed hour-by-hour

你可以輸入你的目的地和班機時間，它就會給你小時計算的建議

recommendation on whether you should seek sunlight or sleep for up to three days before your flight and after

讓你知道何時該照光，何時該睡覺。三天的計算範圍包括出發前和抵達之後的

When it's time to choose your flight make your flight work for you

選班機時，選擇對你來說適合的時間

for longer distance flights

要長途飛行的話

Taking an overnight flight

選擇過夜航班

Also know as a "Red Eye" can help you adjust to jet lag faster because it's dark when you fly

也就是「紅眼班機」，能夠幫助你更快調整時差，因為當你飛行時外面是暗的

Allowing you to sleep on the flight

有助於你在機上睡眠

And it's generally light when you arrive allowing you to take advantage of that first day in your new destination

而且抵達時通常會是白天，讓你能善用抵達目的地的第一天

Number three schedule a layover

第三點，規劃一個中途停留站

another idea is to schedule a layover halfway to your destination to allow your body to

另一個點子是在前往目的地的途中停留，讓你的身體

Acclimate little by little now

能夠一點點逐步適應

This is not always a practical suggestion

這不總是一個實際的做法

But Iceland in particular makes a convenient stop between Europe and North America

不過冰島特別適合當做歐洲和北美之間的中繼站

and airlines like

而冰島航空公司

Icelandair allow you to make a stopover in the country for up to a week at no extra charge

也允許讓你在冰島中途停留至多一個禮拜，而且不需要額外費用

That is if you can afford a week in Iceland on top of your vacation

不過前提也是你在旅途之外還能負擔多待在冰島一週

If you're flying for business see if your company can upgrade you to business class

若你是要出差，看看你的公司是否可以讓你升等商務艙

so you can sleep more comfortably on the flight

你就能在機上睡得比較好

if not see if you can just arrive a day or two early so you can adjust for that big meeting

若是不行，試看看可不可以提前到達一或兩天，你就能為會議做好準備

Even if you're just going on vacation

即使你只是去旅遊

Allow yourself some time to recover

給自己預留一些時間調適

Don't plan too much for the first few days

頭幾天行程別排太多

let yourself get settled into your new destination so you're not crossing things off your bucket list

讓你自己先適應當地，你在完成你的愿望清單時

while you're super groggy

才不會頭昏腦脹

also make sure that you've packed your anti jetlag essentials

確保帶上你的克服時差必須用具

Earplugs

耳塞

an eye shade

眼罩

a refillable water bottle and melatonin and over-the-counter

一個可重複添水的水瓶，和褪黑激素，一種非處方籖的

Natural sleep aid that will come in handy later

自然助眠劑，方便晚點需要時就能用到

Okay

好啦

Now we're ready to fly

現在我們準備起飛了

an easy method is to adjust your watch the second you get to the airport,

一個簡單的方法就是一到機場時就調整手錶

dude like

老兄，呃

What's a watch?

什麼是手錶啊？

You mean, this thing?

你是說，這個嗎？

Sure "VagaBrosef"

當然了，浪子夥伴

the point is to mentally transport yourself to your destination the second you hop on the plane

用意是要讓你在上飛機時，就感覺自己已經在目的地了

Before you drink a cup of coffee or take a nap

在你喝杯咖啡或是打個盹時

Think about how that would affect you if you were there already

想一下要是你已經到了時那會如何影響你

I might not have a watch

我或許是沒有手錶啦

But like I totally know how to follow the vagabrothers on Instagram and turn on notifications

但我超懂如何在 Instagram 上追蹤浪子兄弟還有開啟通知

So what are you doing out there?

那你咧？

and once you arrive quit your moaning about how late it is back home

然後一旦你抵達當地，別再抱怨你家那裏的時間有多晚了

It'll only take you out of the moment and make you tired

那只會讓你無法專注於當下，也會讓你覺得累

just focus on adjusting your body clock to the local time

只管把你的生理時鐘調整為當地時間

Number seven don't sleep on the plane

第七點，別在機上睡覺

We come to a contentious suggestion that you probably shouldn't take a nap on the plane

我們有些遲疑到底該不該建議你在機上別睡覺

But Bros... I just want to sleep

但是老兄 ...... 我就是想睡

me and this little gnome got after it last night

我和這隻小小石像昨晚太嗨了

Totally Raged!

嗨翻天！

We get you VagaBrosef

我們懂你，浪子夥伴

when we used to live in Spain our pre-flight ritual

我們還住在西班牙的時候，我們要飛的前一天

Was to go out partying all night take a taxi to the airport

固定會整晚參加派對，然後搭計程車到機場

And then pass out on the flight all the way back home to California

在機上就一路睡回加州

Alas science has proven us wrong on various fronts

然而科學家證明我們很多方面都錯了

unless you're on a red-eye flight, going to sleep could throw you off worse than if you just stayed awake

除非你是搭紅眼班機，否則在機上睡覺只會讓你狀態更糟，保持清醒還比較好

But you already use jet lag rooster to find out if you should go to sleep or stay awake

不過你已經先用 jet lag rooster 查過你何時該睡覺、何時該醒著了

Right?

對吧？

Either way modern planes make dealing with jet lag a lot easier the Airbus a380 and the Boeing 787

總之呢，現代的飛機都會幫忙解決時差，空中巴士 a380 和波音 787

Have LED lights that simulate the local time at your destination so if you see the lights go dark

都有 LED 燈模擬你目的地的當地時間，所以當你看到燈都熄了

That's probably a good time to catch some Z's

那或許就會是個適合補眠的時間

The best thing to do during the flight is to drink tons of water

在飛機上時最好要喝很多水

The pressurized cabin air really dehydrates you and even though modern planes have made some improvements for that

機艙內加壓的空氣會讓你脫水，縱使現今的飛機都會想辦法改善這點

It's still pretty bad so even if you're offered for free booze or coffee just stick to water and keep drinking

但還是很糟，所以就算機上提供免費的酒或是咖啡，還是喝水就好，而且要持續喝

It's really good to have a refillable water bottle of your own which you can bring onto the flight

如果你自己有一個可重複添水的水瓶就太好了，你可以把它帶上飛機

So you're not nagging the flight attendant for a tiny little cup of water every half hour

這樣你就不會每半小時就要叫一次空服員讓他們給你一小杯水

Once you arrive no matter what you do

一旦你到達，不論你要做什麼

do not take a nap as tempting as it may be

絕對不要睡覺，即使你有多想睡

Taking a nap will actually make it harder to adjust a jet lag instead try staying up until 9 p.m. at least

睡覺其實只會讓調整時差更難，應該試著至少撐到晚上九點

A better strategy is to go for a run right when you land

更好的辦法是當你抵達時去跑跑步

I'm not talking about like in the airport right when you land, but once you get situated go outside go for a jog

我不是說一到機場就開始跑，不過一旦你安頓好就出去慢跑吧

It's gonna give you some energy. It's gonna help

那會給你帶來活力，會幫助你

You sleep better that night

晚上睡得更好

and

而且

It's a great way to get your bearings in a new city

那是個讓你認識新城市的的好方法

out on your jog find some cool spots to check out the next day

在慢跑的時後順道找找有沒有一些很酷的景點，隔天去看看

But make sure that you don't go running too late because it could make it hard for you to go to sleep that night

但也別跑得太久，否則當天晚上可能難以入睡

Your body clock adjusts based on changes in natural light so catching a sunrise or a sunset

你的生理時鐘根據自然光的改變調整，所以照一些日光或是日暮

Will be an automatic cue for your body to figure out

都是幫你身體適應新時間

What time it is

的自然方式

Lame but proven by experts another counterintuitive tip is to a avoid alcohol

很爛而且違背大眾認知但經過專家證實的方式是避開酒精和咖啡因

and caffeine because those are both proven to hurt your quality of sleep

因為那兩者都被證實會有損你的睡眠品質

However I'd make a personal amendment to the last rule if you're gonna drink alcohol or caffeine

不過針對這以上這點我想自己補充，要是你要攝取酒精或是咖啡因

Work with jetlag not against it

就順著時差，而非反其向而行

that is if you fly east and you're having trouble going to sleep hit the town

意思就是，如果你往東飛行而且有睡不著的問題，去城市裡狂歡吧

And if you fly west and you wake up early go for a morning run

而要是你往西飛行卻起得太早，出去晨跑吧

And then drink a coffee

然後喝一杯咖啡

sometimes we get frustrated when jetlag throws us off

有時候因為時差出賣了我們，我們會很沮喪

But we forget that it can be a good thing

但我們忘了或許就寢時間過後還不睡

keeps us up past our bedtime. If you're kind of a grandparent like me or

也是件好事。無論你是像我一樣作息像老先生

It'll make you an early bird for once

或是那讓你有了起早床的機會

whatever it is just roll with it

無論是哪個，順其自然吧

If you're still having trouble going to sleep try doing some nighttime yoga, or taking a natural sleep aid like melatonin

如果你還是有睡眠問題，試著做一些晚間瑜珈，或是吃一些天然的助眠劑，比如褪黑激素

It's a hormone found naturally in the body that helps regulate sleep cycles

那是一種人體內能找到的賀爾蒙，它幫助我們擁有規律睡眠

It's available over-the-counter and doesn't have the nasty side effects of prescription strength sleeping pills

那是一種非處方籤藥劑，而且沒有處方籤安眠藥那些討人厭的副作用

Lastly, eat right

最後，吃得正確

Have a meal when the locals do even if you're not hungry

就算你很餓，按照當地人用餐時間吃飯

start your day with a high-protein breakfast which is gonna

早餐攝取高蛋白可以幫助你

Give you a ton of energy

擁有滿滿活力

Swap out heavy meals for little snacks throughout the day and avoid high-fat dinners

白天時用小點心替換大餐，避開高油脂晚餐

Which are hard to digest and can make it difficult to fall asleep.

那很難消化，會讓入睡變得困難

Those are our tips for beating jetlag

以上就是我們打敗時差的訣竅

What are yours? Share your own comments tips questions in the comment section

你的訣竅是什麼？在底下留言區留下你的評論、技巧和問題

And if you have an idea for a future video email us a short clip at submissions.vagabrothers @gmail.com

若是你對之後的影片有想法，寄一支小短片到 submissions.vagabrothers @gmail.com

For a chance to be featured in an upcoming video

你就有可能在後續的影片中出現

if you liked this video make sure you give it a big thumbs up, share

如果你喜歡這支影片，記得給個讚、

it with your travel buddies, hit subscribe and turn on notifications

和你的旅行夥伴分享、點選訂閱然後開啟通知

So you don't miss any of our videos

你才不會錯過我們的影片

and in the meantime remember stay curious, keep exploring, and we will see you on the road

與此同時，記得保持求知慾、繼續探索，我們旅行路上見

Hopefully dominating jet lag because jet lag sucks

希望征服了時差，因為時差爛透了

Our mom eats pieces of jetlag like you for breakfast

我們媽媽會把你像時差一樣當早餐吃掉