And we are going to talk about how to beat jet lag when you're traveling internationally.

我們今天要來聊聊當你出國旅行時，要如何對抗時差問題。

Kick its butt, jet lag!

接招吧，時差！

We've got another video over on Christi's channel that is about how to survive these long-haul flights.

我們還有拍另一支影片，影片在 Christi 的頻道，主題是教你如何度過長途飛行。

So, I'll give you guys the link to that in a little bit.

我等等會附上連結。

So, you can start to combat jet lag before you even get on the plane.

其實你在登機前就可以開始跟時差對戰！

What I usually do is try to adjust my sleeping schedule about a few days before we even take off.

我常常在出發的前幾天調整我的睡眠時間。

For example, like, if you're coming over to London from the UK [sic], then obviously, we're a few hours ahead.

假設你今天要從美國來倫敦，那倫敦顯然會比美國早幾個小時。 (譯註：講者口誤將美國講成英國。)

So, start getting up earlier and going to bed earlier so you are starting to adjust your sleep schedule.

開始早起一點也早睡一點，這樣你就可以調整你的睡眠時間。

Even if it's halfway there, and then you can do the other half the other side of the trip; it will just make it so much easier.

即使你可能只調整了一半，另外一半也可以去到那邊再調整，但這麼做能夠讓你更容易對抗時差。

It's absolutely vital once you're on the flight that you get as much sleep as possible.

有件很重要的事，就是在飛機上睡越多越好。

It's never easy to sleep on a flight, and so, the more sleep you get, the less you're gonna need when you get off.

要在飛機上入睡不簡單，所以只要你在飛機上睡得多，你下飛機時需要的睡眠就越少。

For me, I don't think that that necessarily will stop you from sleeping when you get off the plane, but yeah, just get as much as you can.

我不認為這可以讓你下飛機時不想睡覺，但就盡可能多睡一點吧！

It's a hard thing to do, but the more you get, the better you're gonna feel.

這真的蠻困難的，但只要你睡得越多，你下飛機後就會越好過。

Here's how I try to get as much sleep as possible.

以下是我在飛機上盡可能讓自己多睡的方式。

First of all, I make sure that I drink as much water as I can, but also not too much water because otherwise I'm gonna have to get up and pee every five seconds.

首先，我會盡可能多喝水，但也不要太多啦，不然會每五秒就要起身去尿尿。

Which is not good, especially if you don't have an aisle seat.

這種情況很糟，尤其當你的位置又不是靠走道的時候。

Um, yeah, climbing over people is not the most convenient thing to do on a flight.

沒錯，在飛機上最不方便的事就是爬過其他人出去。

I used to try to make sure I had a glass of wine with dinner when I was on flights because I thought it would help me sleep.

我以前在飛機上吃晚餐一定會配一杯酒，因為我認為酒可以助眠。

But actually, it makes me feel worse.

但其實這只會讓我覺得更糟。

And part of the reason is that when you have alcohol, it affects your ability to go into⏤

有部分是因為當你喝酒後，酒精會影響你的身體進入...

now, I'm not sure how technically correct I'm saying this, but into your REM cycle,

技術上來說，我不確定我說的對不對，但酒會影響身體進入快速動眼期。

I think, so essentially, it affects you being able to get as deep of sleep as possible.

我認為酒精會讓你無法進入熟睡期。

So, you wanna have deep sleep because that's when you're going to feel as rested as possible on the other side.

你希望自己可以進入熟睡期，因為這樣你才有真的休息到。

So, having alcohol is actually⏤I would avoid it because you might not get as good of sleep as you would've hoped.

所以基本上我會避免飲酒，因為它跟你想像的不一樣，它並不會幫助你睡得比較好。

Another thing that will really help you sleep is to avoid electronic screens.

另一個可以幫助你睡眠的方法是避免看著電子產品的螢幕。

The blue light in them really makes it much more difficult for you to sleep.

螢幕的藍光會讓你更難入睡。

But instead...

但你...

You can read a book, or I like to read a kindle because you can turn the light down really low on it.

你可以看書或我喜歡看 kindle (電子閱讀器)，因為你可以將它的亮度調到最低。

And also you don't have to turn that overhead light on and annoy everybody else.

這樣你也不需要打開頭頂上的電燈干擾大家。

Oh, so annoying.

噢！這真的很惹人厭。

- Don't do that! - I know.

- 別這麼做！ - 我知道。

Podcasts are really good, too, because can listen to relaxing ones, you can listen to entertaining ones.

播客也很適合，因為你可以聽一些放鬆的，也可以聽娛樂相關的。

But you can essentially close your eyes and not have to watch any of those screens.

重點是你可以閉上眼睛，不需要盯著那些螢幕。

Whatever you feel like listening to at that time.

就聽你那時候想聽的東西吧！

Consider taking a sleeping pill.

考慮吃顆安眠藥。

Have you ever done that before?

你之前有吃過嗎？

I think I have, on a long-haul flight to Australia.

我從澳洲搭長程飛機時有試過一次。

- I fall asleep pretty easily, though. - Right!

- 我很容易入睡。 - 嗯哼！

- But they do work very well for people who don't fall asleep very easily. - Yeah, that's... that's how I am.

- 但安眠藥對不容易入睡的人來說很有效。 - 沒錯，我就是那種人。

I really struggle to sleep, so I try to do it as little as possible.

我要很努力才能讓自己睡著，不過我還是會盡可能少吃安眠藥。

But if I have a really long flight that I must be somewhat awake for at the other end, then sometimes I'll take, like, half of a sleeping pill.

但如果我要搭長程飛機，而且我抵達當地時必須醒著，那有時候我就會吃半顆安眠藥。

Just to give me that little bit of edge to finally actually fall asleep and stay asleep a little bit longer than I usually would.

讓我自己比較能入睡，也讓自己比平常睡得多一點。

Do be careful with sleeping pills, though, because you can get into quite a dangerous cycle of...

但服用安眠藥千萬要小心，因為你可能會陷入危險的循環...

If you take it too late on in your flight, and then you have to get off but it's still kicked in.

如果你在飛機上太晚才吃安眠藥，你要下飛機了，但藥效還沒退。

- You're just so drowsy you can't even function. - Yes.

- 那你就會覺得昏昏欲睡，而且身體也無法正常運作。 - 沒錯。

So, just make sure you take it at the right time where it will only be on the flight that you're gonna fall asleep.

所以務必要在對的時間吃安眠藥，讓你只有在搭飛機時才想睡覺。

Some of my essentials for being able to sleep on a flight are eye covers to block out the light, warm fuzzy socks, because it is actually scientifically proven that if your feet are cold, it's much harder to fall asleep.

有一些幫助我在飛機上睡覺的必備小物，像是眼罩可以阻絕光線和溫暖的毛襪，因為科學證實說，如果你的腳覺得冷的話，你會更難入睡。

I also, if I can fit it into my carry-on, bring an extra blanket.

如果我的隨身行李裝得下的話，我也會額外帶一件毛毯。

- I always do this. No. - Yeah, it really helps so much because those little blankets on the plane, they don't do anything, really.

- 對，這真的很有幫助，因為飛機上提供的那些小小毛毯根本就沒用。

And also, you don't always get a blanket on the plane.

而且你在飛機上也不一定會提供毯子。

Especially if it's a short-haul flight, they don't tend to give you blankets, but you'll still get cold!

尤其是短程飛行通常就不會提供，但你還是會冷啊！

Essentially, if you bring that, it's just going to help you to stay warmer and also just be cozier, and that's gonna help you sleep, too.

如果你有帶毯子的話，它可以讓你保持溫暖，也可以讓你比較舒適，這些都有助於睡眠。

And then probably the hardest part about dealing with jet lag is once you arrive to your destination and you have to stay awake that first day.

接下來是調整時差最困難的一部份，那就是抵達目的地時，你必須要一整天醒著。

Yes. Coffee!

是的，咖啡！

I never used to drink coffee.

我以前從來不喝咖啡。

But, um, since going on all these long-haul flights and doing so much travel you're going to have to stay awake at times, which your body's not prepared for, and coffee is a really good way of doing that.

但自從開始搭長程飛機、四處旅行後，有時候你會必須要保持清醒，如果你的身體還沒準備好，咖啡就可以幫上忙。

I usually drink tea just 'cause I'm not really a big coffee drinker.

我常會選擇喝茶，因為我並沒有很愛喝咖啡。

But doing anything pretty much that just avoids you sitting down or laying down is your best bet.

但做點什麼事會有助於保持清醒，最好的方法就是避免坐著或躺著。

- So, like, take a shower, change into fresh clothes⏤ - Take a walk.

- 像是沖個澡、換件乾淨的衣服... - 散散步。

Take⏤oh, walks are perfect for that because then you can go and explore.

噢！散步非常管用，因為你可以到處走走探索新事物。

But, like, you're still keeping yourself awake.

但你其實也是在讓自己保持醒著的狀態。

And expose yourself to the daylight.

還可以多曬曬太陽。

Don't just stay in whatever dark room that you're in.

不要待在漆黑的房間。

Your body will adjust so much easier if you're going with the daylight that's... that's out.

如果你待在有陽光的地方，你的身體很快就能夠調整好。

And then, essentially, just keeping yourself awake as long as you can.

基本上你要讓自己保持長時間清醒。

At least make sure it's, like, nighttime I guess, like you said, and then you can go to bed.

就像你說的，至少讓自己撐到晚上，然後你就可以去睡覺了。

And it's gonna take a couple of days, but the first day is always the hardest.

調整時差要花上幾天，但第一天是最艱難的。

- It is. - Once you get to the first day, it'll be way easier.

- 它是。 = 只要你撐過第一天，之後就會簡單許多。

Sometimes you're like, "I cannot get through this," but you will!

有時候你會覺得「我真的沒辦法對抗時差」，但你可以的。

You'll get through it; it's going to be alright.

你會撐過去，一切都會沒事的。

Okay, so, those are all of our tips for beating jet lag when you're traveling internationally.

好啦，以上這些就是當你出國時對抗時差的小祕訣。

- Over on Christi's channel, we've recorded a video about how to survive... - How to survive... how to survive a long-haul flight.

- 在 Christi 的頻道，我們還錄了一支影片，教你如何... - 如何度過長程飛行。

So, beating jet lag is just the beginning.

所以對抗時差只是這系列的第一支影片。

And we're gonna cover entertainment, things to keep you entertained on the flight, just some general tips, and also everything that you need to bring.

我們還會討論在飛機上的休閒娛樂，幾招訣竅就可以讓你搭飛機的過程不再無趣，還有出國要帶的東西。

And make sure you go subscribe to Backpacking Bananas as well because⏤what can we find there?

別忘了也去訂閱 Backpacking Bananas，因為...你的頻道有什麼？

Loads of backpacking tips, loads of budgeting tips, Follow-Me-Around vlogs everywhere that I go...

一大堆打包行李的技巧、省錢妙方，還有「跟著我旅行」的影音日誌，裡面都是我去過的地方。

I'm a little bit weird, so if you like that, then go subscribe to my channel.

我這個人有點怪，但如果你喜歡的話，歡迎訂閱我的頻道。

So, click here to have a watch of the video that we've done together.

點這邊來看我們一起拍的影片吧！