對於現代旅行愛好者來說，時差問題不僅會影響興致，還可能破壞難得的假期。當我們享受探索世界之美時，頂尖運動員也在努力克服時差，他們必須在不同的時區間迅速適應，以維持最佳表現。
10 大奧運選手克服時差的祕訣
里約奧運跳水銀牌得主山姆·多曼（Sam Dorman）每年大約有半年時間在全球各地飛馳，以下是 10 個來自他和其他奧運團隊的對抗時差秘訣，無論你是出差還是假期，這些簡單的方法都能幫助你更舒適地旅行，保持良好的狀態！
1. 調整睡眠時間
調整睡眠時間是減輕時差影響的第一步。多曼建議在旅行前提前調整睡眠習慣以適應目的地的時區。記得以漸進式的方式調整，每次大約半小時，以便身體能夠更自然地適應新的時間表。
2. 使用睡眠輔助品
在重大比賽前，獲得良好的睡眠對於運動員的心理狀態至關重要。多曼表示自己會服用睡眠輔助品來保證在飛行中獲得足夠的休息，但建議僅偶爾或短期使用助眠劑，並在嘗試新的補充劑之前先諮詢過醫生。並且要確保在飛機起飛後才使用，以避免突發狀況。
3. 穿著舒適的衣物
長途飛行時，保持身體的舒適很重要。建議穿著寬鬆的衣物且以洋蔥式穿搭，如羊毛襪、運動褲和長袖衫這樣既能保暖又能靈活調整，以應對機艙中的寒冷環境。
4. 預訂靠窗座位
選擇靠窗座位能讓你有更多的安靜時間休息，並減少外界的干擾。
5. 採用呼吸練習
呼吸練習對於管理壓力和放鬆身心有很大的幫助。多曼使用8-2-8的呼吸法，在吸氣和呼氣間各保留8秒鐘，這有助於在飛行時保持冷靜和放鬆。
6. 謹慎使用睡眠跟蹤裝置
雖然睡眠跟蹤裝置可以提供有用的數據，但多曼強調不應過度依賴這些數據，因為它們可能會影響心態。特別是在比賽前，專注於身體的感覺而不是數字。
7. 享受機場淋浴
在機場淋浴可以刷新你的身心，減少細菌感染的風險。多多利用休息室的淋浴設施，即使需要支付額外的費用，也值得一試。
8. 攜帶耳塞和眼罩
澳洲奧運隊在準備巴黎奧運會時，為運動員提供了耳塞和眼罩，以幫助他們在不熟悉的環境中獲得更好的睡眠。而搭飛機時，也可以用一頂便宜的毛帽作為眼罩，這樣既經濟實惠又實用。
9. 不要看太久電影
長途飛行的確是追劇良機，不過記得在每部電影之間留些時間休息，減緩眼睛疲勞，避免因為長時間且緊湊的劇情而難以放鬆。
10. 注重心理調整
視覺化和事物分門別類的方法能幫助運動員專注於控制之內的事情，減少不必要的壓力和焦慮。這也適用於旅遊者，尤其是出差時，在飛機上暫時放下那些還未發生的焦慮，可以提高飛行時休息的質量。
這些秘訣不僅適用於頂尖運動員，也能幫助每一位熱愛旅遊的人在旅行中保持最佳狀態。無論你是為了工作還是度假，這些實用的技巧都能幫助你更好地適應新環境。希望你能在下次旅途中嘗試這些方法，享受更舒適的飛行和更好的睡眠品質！
Want to Adjust to Jet Lag Easily? Travel Lovers, Learn the 10 Secrets from Top Athletes Now!
For modern travel enthusiasts, jet lag can dampen your excitement and ruin a rare vacation. While exploring the world's wonders, top athletes are also striving to overcome jet lag, quickly adapting to different time zones to maintain peak performance.
Sam Dorman, a silver medalist in springboard from the Rio Olympics, spends about half the year flying around the globe every year. Here are 10 tips from him and other Olympic athletes to combat jet lag. Whether you're traveling for business or leisure, these simple methods can help you travel more comfortably and stay in top condition!
1. Adjust Your Sleep Schedule
Adjusting your sleep schedule is the first step in minimizing the effects of jet lag. Dorman suggests gradually changing your sleep habits before traveling to align with your destination's time zone. This incremental adjustment, about half an hour at a time, allows your body to adapt more naturally to a new schedule.
2. Use Sleep Supplements
Getting good sleep is crucial for an athlete's mental state before a major competition. Dorman takes sleep supplements to ensure he gets enough rest during flights, but he advises using sleep aids only occasionally or short-term and consulting a doctor before trying new supplements. Always take them after the plane has taken off to avoid unexpected situations.
3. Wear Comfortable Clothing
Staying comfortable is essential during long flights. It's recommended to wear loose, layered clothing, such as wool socks, joggers, and long-sleeve shirts, to stay warm and adapt to the cold cabin environment.
4. Book a Window Seat
Choosing a window seat allows for more quiet time to rest and minimizes outside disturbances.
5. Practice Breathing Exercises
Breathing exercises are highly beneficial for managing stress and relaxing the body and mind. Dorman uses the 8-2-8 breathing technique, holding his breath for 8 seconds between inhaling and exhaling, to stay calm and relaxed during flights.
6. Be Cautious with Sleep Tracking Devices
While sleep tracking devices can provide useful data, Dorman emphasizes not relying too heavily on them, as they may affect your mindset. Before competitions, focus on how your body feels rather than the numbers.
7. Enjoy Airport Showers
Airport showers can refresh your mind and body, reducing the risk of germ infections. Make the most of lounge shower facilities, even if it costs extra.
8. Bring Earplugs and an Eye Mask
The Australian Olympic team provides athletes with earplugs and eye masks to help them sleep better in unfamiliar environments. You can also use a cheap beanie as an eye mask on flights for a practical and economical solution.
9. Avoid Watching Movies for Too Long
While long flights are perfect for catching up on shows, remember to rest between movies to reduce eye strain and avoid the stress of intense plots.
10. Focus on Mental Adjustment
Visualization and compartmentalizing help athletes focus on what they can control, reducing unnecessary stress and anxiety. This also applies to travelers, especially on business trips, by temporarily setting aside worries on the plane to improve the quality of rest during the flight.
These tips are not only useful for top athletes but can also help every travel enthusiast maintain their best condition while on the road. Whether for work or vacation, these practical tips can help you adapt better to new environments. Try these methods on your next trip and enjoy more comfortable flights and better sleep quality!
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