如何在長(zhǎng)途飛行中保證睡眠

經(jīng)常做“空中飛人”卻總無法睡好，還在靠咖啡強(qiáng)撐精神去見客戶，本期飛行課堂教你如何在長(zhǎng)時(shí)間的飛行旅途中睡得舒服，讓你搭乘飛機(jī)趕時(shí)間的同時(shí)也能在云端睡得安穩(wěn)。

If you are a frequent flyer who could not sleep well and have to keep awake with coffee to meet your client， this flying lesson will tell you how to catch both time and sleep during a long flight.

現(xiàn)實(shí)世界中，幾乎不要指望能像電影《紅眼航班》中的女主角一樣遇見希里安·墨菲級(jí)別的大帥哥，所以不管搭乘頭等艙還是選擇公務(wù)機(jī)出行，都應(yīng)該盡可能避開這種“跨零點(diǎn)的航班”。很多朋友覺得時(shí)間緊迫，而且在飛機(jī)上沒事做可以補(bǔ)覺，但真的能在飛機(jī)上倒頭就睡嗎？這個(gè)問題，真的因人而異。

一部分人可以做到倒頭就睡，但還有很多人在飛機(jī)上是睡不著覺的。因?yàn)榘疽勾畛孙w機(jī)會(huì)徹底擾亂生物鐘，特別是如果人在一天內(nèi)長(zhǎng)途飛行跨越不同時(shí)區(qū)，人體內(nèi)控制血壓、體溫和血液中各種激素水平的“內(nèi)部時(shí)鐘”可能會(huì)引發(fā)被稱為“時(shí)差綜合癥”的紊亂。原本候機(jī)時(shí)還昏昏欲睡的乘客會(huì)因?yàn)殄e(cuò)過了正常的休息時(shí)間，反而在飛行過程中變得興奮難以入眠。有些人會(huì)選擇觀看電影打發(fā)時(shí)間或者干脆喝上一杯咖啡繼續(xù)工作，但這些方式只能幫你暫時(shí)撐過飛行的時(shí)間，然而之后幾天時(shí)間的疲勞就不是咖啡能緩解過來的。

因此為了保證睡眠，應(yīng)該盡可能選擇正常時(shí)間搭乘飛機(jī)出行，避免因睡眠規(guī)律被擾亂而引起亞健康狀態(tài)。此外，在候機(jī)過程中應(yīng)盡量不飲用咖啡、茶等具有提神作用的飲品，要多飲用白開水。

想在登機(jī)前大快朵頤，那也可能會(huì)讓你睜著眼度過漫長(zhǎng)的飛行旅途。因?yàn)樗俺缘眠^飽，胃腸要加緊消化，裝滿食物的胃會(huì)不斷刺激大腦。大腦有興奮點(diǎn)，人便不能安然入睡。

Not every young lady could meet a handsome fellow passenger the scale of Cillian Murphy on a “red-eye” flight as in the namesake movie， so try not to book flights that depart at night and arrive in the morning. There are still many who book red-eye flights with the belief that they can catch both time and sleep as there is nothing else to do on a night flight. But the reality is， not everyone can easily fall asleep on board.

Some people may experience no difficulty in falling asleep， but many others could not sleep at all. That is because an overnight flight， especially a long flight， will upset your biological clock which controls your blood pressure， body temperature， and hormone level， leading to the so-called “time difference syndrome”. You might have experiences like this—you are drowsy before boarding， but when you get on board past your normal sleep time， you get too excited to enjoy any shuteye. You may kill your time watching movie or continue work with a cup of coffee， which could be helpful for the moment， but will take you days to recover.

If you don’t want to disturb your sleep routine， avoid red-eye flights， and forget about refreshing drinks such as coffee or tea， just stick to water.

It is also advised to refrain from a sumptuous meal before flying because you will very likely sit through the flight with eyes wide open. A full stomach will keep stimulating your brain， making you too excited to have a sound sleep.

But if you do have to take a night flight， below are some tips for you to get a better sleep.

Tips 1 紅眼航班又稱“跨零點(diǎn)航班”，通常指由航空公司安排的夜間定期航班。由于美國東西兩岸有3個(gè)小時(shí)時(shí)差，對(duì)于崇尚工作第一的美國人來說，完全不影響工作效率的紅眼航班就成為了商務(wù)人士上上之選?！凹t眼航班”通常是飛機(jī)在晚上9點(diǎn)以后從美國西岸起飛，第二天清晨抵達(dá)東岸城市。由于乘客下飛機(jī)時(shí)大多睡眼惺忪，“紅眼航班”因此得名。 Red-eye flights are scheduled night flights that depart at PM and arrive at AM. For efficiency-conscious American businessmen， red-eye flights between the three hour time different east and west coast are perfect time-saving options， departing after 9pm from the west coast and arriving east coast in the early morning. The term red-eye derives from the fatigue symptom of passengers having red eyes upon arrival.

Tips 2 同名電影《紅眼航班》是希里安·墨菲和瑞秋·麥克亞當(dāng)斯主演的驚悚電影。故事講述的是女主角麗莎搭乘她最不喜歡的紅眼班機(jī)，遇到了英俊瀟灑的杰克遜，原本以為一段美好的緣分就此展開，但溫文爾雅的杰克遜實(shí)際上是綁架了麗莎父親想要挾持她的恐怖分子。

Red-Eye is a thriller movie starring Cillian Murphy and Rachel McAdams. Lisa （Rachel McAdams） has to take a red-eye flight， which she dreaded， on which she meets Jackson （Cillian Murphy）， a handsome man that normally would promise a romance， but turns out to be a terrorist who has kidnapped her father to coerce her to support his plot.

想像《紙牌屋》中老牌政客弗蘭西斯·安德伍德一樣穿著職業(yè)和考究？沒問題，但對(duì)于經(jīng)常搭乘飛機(jī)長(zhǎng)途飛行的你來說，修身正裝更適合放在行李箱里，而不是穿在身上。

你有沒有聽說過深靜脈血栓（DVT）這一病癥呢？因久坐或長(zhǎng)期著裝過緊造成的淺靜脈曲張和腿部踝部輕度腫脹都是這種病理的基本癥狀。長(zhǎng)途飛行中，乘客會(huì)因?yàn)榫米鴮?dǎo)致靜脈血液不能順利回流，引起靜脈內(nèi)壓力升高，體液漏出進(jìn)入組織間隙，引起腿部或者踝部浮腫，導(dǎo)致人會(huì)睡不安穩(wěn)。相對(duì)于正裝，寬松舒適的棉質(zhì)衣物讓人活動(dòng)更自由，也更有利于緩解因久坐導(dǎo)致的不適。在飛機(jī)上，也要避免穿不透氣的衣服，如尼龍、人造革和防水材質(zhì)的衣服都應(yīng)避免。不透氣的衣服會(huì)讓汗停留在皮膚表面，隨著時(shí)間的推移會(huì)令人有更加明顯的不適感，進(jìn)而影響到睡眠質(zhì)量。

此外，不管男士還是女士，飛機(jī)上一雙舒適的拖鞋要遠(yuǎn)勝過你昂貴的皮鞋。舒適的拖鞋可以最大程度地緩解因久坐導(dǎo)致的腳部腫脹，同時(shí)也不影響你在機(jī)艙內(nèi)的正常活動(dòng)。

Tips 3 久坐是形成深靜脈血栓形成的重要原因。長(zhǎng)期久坐的白領(lǐng)工作者，喜好長(zhǎng)時(shí)間玩麻將、上網(wǎng)者，外出坐車旅行尤其長(zhǎng)時(shí)間乘飛機(jī)者，由于下肢保持屈曲位時(shí)間較長(zhǎng)而易引起“經(jīng)濟(jì)艙綜合癥”，即下肢深靜脈血栓。這也是健康人突發(fā)靜脈血栓最為常見的原因之一，甚至可因靜脈血栓導(dǎo)致肺栓塞而致死。The main cause of DVT is extended sitting. White collars， mahjong players， internet surfers， and long haul travelers who sit for an extended length of time are often found to have \"economy class syndrome\"， or lower limb DVT， which can sometimes lead to life-threatening pulmonary embolism.

Want to dress professionally as Francis Underwood in the House of Cards？ Of course you can. But when it comes to a long haul flight， it is better for you to put your fitting suits in a suitcase rather than on yourself.

If you are familiar with deep vein thrombosis （DVT）， you would know sitting or wearing tight clothes for extended lengths of time will lead to superficial vein thrombosis or swelling of legs and ankles. If you remain stationary for too long during a flight， blood in your vein will pool and pressure will increase， your body fluids will seep into the interstitial fluid， causing swelling in any area of the leg or foot. Loose and comfortable cotton clothes can mitigate the discomfort. Formal dresses and un-breathable clothes - nylon， PU or waterproof clothes， are not recommended， as the tightness and accumulating sweat will affect the quality of your sleep.

A pair of comfortable slippers is also more valuable than a pair of leather shoes during a long flight， because it could relieve swelling of your feet without restricting your movement in the cabin.

Tips 4 如果不愿意攜帶拖鞋，也可以選擇比平常大半號(hào)的鞋，因?yàn)榧词瓜嘛w機(jī)后，腳腫仍可能會(huì)持續(xù)數(shù)小時(shí)之久。同時(shí)要注意及時(shí)排尿，千萬別因廁所遠(yuǎn)，或怕打擾鄰座乘客而憋尿，否則會(huì)加重四肢腫脹的程度。 If you do not want to bring slippers along， wear shoes that are 1/2 size bigger， because the swelling will last hours after arrival. Do not hold your bladder just because the lavatory is far away or you don’t want to disturb your neighboring passenger， it will exacerbate the swelling of your limbs.

隨著公務(wù)機(jī)出行頻率的提高，越來越多的商務(wù)人士喜歡把自己地面上的生活方式延續(xù)至空中。

但你可能不清楚，自己平時(shí)鐘愛的飲食或許正是導(dǎo)致你在空中無法入眠的直接原因。

辛辣食物給人們帶來尖銳強(qiáng)烈的爽快感，讓人念念不忘。你可能無辣不歡，但如果想在飛機(jī)上睡個(gè)好覺，那么最好在飛行旅途中暫時(shí)放棄對(duì)辣椒的熱愛。因?yàn)槔苯返睦蔽稌?huì)刺激舌頭、嘴的神經(jīng)末梢，大腦會(huì)立即命令全身“戒備”：心跳加速、唾液或汗液分泌增加，腸胃加倍“工作”，同時(shí)釋放出內(nèi)啡肽。若繼續(xù)食用，腦部又會(huì)以為有痛苦襲來，釋放出更多的內(nèi)啡呔。持續(xù)不斷釋放出的內(nèi)啡呔，會(huì)使人感到興奮，產(chǎn)生吃辣后的“快感”，進(jìn)而導(dǎo)致人無法入睡。

許多人認(rèn)為，飲酒有助于更好入睡，所以選擇在長(zhǎng)途飛行中飲酒助眠。事實(shí)上酒精真的對(duì)睡眠有幫助嗎？許多專家指出，飲酒助眠是不可取的。盡管酒精可以幫助人們快一些入睡，但在入睡后的時(shí)間里，它的作用卻是非?！跋麡O”的。酒后引起的睡眠與正常生理性入睡不盡相同，少量飲酒后入睡，其大腦并未休息，甚至比不睡時(shí)還要活躍得多，而且睡眠過程中常會(huì)頻繁醒來，也就是常說的“睡得不踏實(shí)”。飲酒者因?yàn)樯疃人X時(shí)間大大減少，而第二天早上常會(huì)醒得格外早。如果想在空中保證自己的睡眠質(zhì)量，絕不能依靠酒精。

注意飲食的同時(shí)，放松調(diào)節(jié)身體也有助于你在空中尋找睡眠。即使搭乘公務(wù)機(jī)出行，乘客在飛機(jī)上大部分時(shí)間里也保持坐姿，膝蓋和腿部很容易感覺到不適，那些身材高大的人，在飛行中這種感覺尤為明顯，所以在想要休息前大可以在飛機(jī)過道漫步幾個(gè)來回或者去下衛(wèi)生間，舒展下身體，這樣可以促進(jìn)血液流通，避免血塊凝結(jié)在腿部。

With the popularity of business jet travel， more and more business travelers want to bring their lifestyles in the air. But what we have to be aware is that your favorite food and drink might be the direct reason for your poor sleep in the air.

Spicy food for example can bring a stimulating and lasting sensation. But no matter how much you love chili， you will have to control your appetite during the flight. The spicy flavor will stimulate your brain through your tongue and mouth， putting your body on alert， and leading to accelerated heartbeat， over secretion of saliva and sweat， overworking of your stomach， and the release of endorphin. The more spicy food you eat， the more endorphin will be generated， making you too excited to fall asleep.

It is believed by many that alcohol is good for sleep， but experts advised the opposite. It is true that alcohol can help you into sleep， but it will exert a negative effect on you during the sleep. Your brain will not rest as well as in a natural sleep and you will likely wake up many times during the sleep and get up earlier than usual in the following morning due to less deep sleep.

Apart from the above， excises could also be helpful. Even on business jets， passengers tend to sit most of the time， which stresses ankles and legs， especially for taller ones. So before sleep， you can stand up， go to the lavatory， walk around the cabin， and stretch your body to help blood circulation and prevent clotting in the veins.

登機(jī)前服用一粒安眠藥或者喝上一杯雙份的espresso都不是真的好辦法，其實(shí)利用好一些小道具，就可以在漫長(zhǎng)的飛行旅途中享受安穩(wěn)的睡眠。

A sleeping pill or a double espresso before the flight may be too much for you to get or skip a sleep. In fact， some simple gears can be very effective in getting you a better sleep.

主動(dòng)降噪耳機(jī)/ Noise Canceling Headphones

一般聲音在30分貝左右時(shí)不會(huì)影響人正常的生活和休息，當(dāng)聲音達(dá)到50分貝以上時(shí)，人們有較大的感覺，很難入睡。而飛機(jī)正常飛行時(shí)，機(jī)艙內(nèi)噪音大約為65～85分貝，長(zhǎng)期在這種環(huán)境下工作和休息，會(huì)使人的神經(jīng)細(xì)胞逐漸受到破壞。

商務(wù)人士長(zhǎng)期飛行同時(shí)想保持聽力正常，還想在空中酣睡如常，選擇一款合適的降噪耳機(jī)就可以替你解決噪音的干擾。選擇降噪耳機(jī)時(shí)要注意選擇具有主動(dòng)降噪功能的耳機(jī)。這種耳機(jī)帶有與外界噪聲抗衡的降噪電路，它們大部分采用體積較大的頭戴式設(shè)計(jì)，可利用耳塞棉和耳機(jī)外殼等構(gòu)造阻擋外界噪聲，進(jìn)行第一輪隔音，同時(shí)也有充足空間容納主動(dòng)降噪電路以及電源。目前市面上的主要耳機(jī)品牌都推出了自己的降噪耳機(jī)，綜合來看，Bose在主動(dòng)消噪技術(shù)領(lǐng)域有著領(lǐng)導(dǎo)地位，消噪耳機(jī)更由Bose的首創(chuàng)，其推出的頂級(jí)主動(dòng)降噪耳機(jī)QuietComfort 15可以隔絕掉90%的環(huán)境噪音，在同級(jí)別產(chǎn)品中絕對(duì)處于領(lǐng)先地位。德國品牌森海塞爾是世界公認(rèn)領(lǐng)先的耳機(jī)制造商，其推出的PXC450降噪耳機(jī)采用了森海塞爾的NoiseGard 2.0主動(dòng)噪音阻抑系統(tǒng)。它能夠降低最多90%的背景噪音，使你獲得清晰的通話質(zhì)量的同時(shí)還能在音樂中獲得放松。日本大廠AKG推出的K495NC也能在飛機(jī)上為乘客獲得極佳的降噪效果。

With a 30 decibel noise， we can live and rest as usual. At 50， we will find it difficult to fall asleep. The noise in the cabin of an operating aircraft is 65-85 decibels. Long exposure in such an environment， be it work or rest， would impair our neural cells.

Noise canceling headphone is the best option for business travelers who want to have a nice sleep while not missing important information. Buy ones that can actively cancel noise through built-in circuit. Often come in bigger sizes， noise canceling headphones look like normal headphones from the outside， but have power system and noise canceling circuits inside. Major headphone makers have all launched their respective noise-canceling products， of which， Bose is the pioneer and market leader. Its top offer， the QuietComfort 15， can cancel 90% ambient noise. The PXC450 headphone， made by German producer Sennheiser， with its proprietary NoiseGard 2.0 noise canceling system， can also cancel as much as 90% noise. The K495NC headphone made by Japanese company AKG is also widely used by frequent fliers.

Tips 5 降噪耳機(jī)，采用主動(dòng)噪音控制，不同于一般耳機(jī)的被動(dòng)隔音。其原理為：

1. 先由安置于耳機(jī)內(nèi)的訊號(hào)麥克風(fēng)偵測(cè)耳朵能聽到的環(huán)境中低頻噪音 （100 ? 1000Hz）。

2. 再將噪聲訊號(hào)傳至控制電路，控制電路進(jìn)行實(shí)時(shí)運(yùn)算。

3. 通過 Hi-Fi 喇叭發(fā)射與噪音向位相反、振幅相同的聲波來抵消噪音。

4. 因此噪音就消失聽不見。

Unlike normal headphones that passively keep noise out， Noise Canceling Headphones actively cancel noise in the following process：

1.Build-in microphones pick up the signal of low frequency ambient noise that could be heard by humans （100～1000Hz）

2.The signals are then transmitted to the control circuit for real time calculation.

3.A counteractive wave at the same frequency is emitted by the Hi-Fi loudspeaker to cancel the noise.

4.And the noise is gone

超柔絨布眼罩/ Super Soft Fluffy Blindfold

想在機(jī)艙內(nèi)營(yíng)造一個(gè)適合睡眠的環(huán)境，遮光眼罩是空中飛人最常用的小道具。但眼罩的選擇也有講究，最好選擇天然、柔軟的棉質(zhì)產(chǎn)品，最舒服的是超柔絨布的眼罩。而且眼罩最好是深色，才能起到避光作用。其次，眼罩戴起來，一定要松緊合適，并且透氣性好。太松容易在睡眠中滑落，使眼睛受光線刺激；太緊容易壓迫眼球周圍的神經(jīng)，影響血液循環(huán)。

Blindfold is the most widely used gear for frequent travelers. Buy blindfolds made of natural cotton， preferably super soft fluffy fabric. Blindfolds should be in dark color to effectively keep out light， breathable， and fits snugly above the nose—if too loose， it will slip away， and if too tight， it will put pressure and affect blood circulation around the eyes.

U形枕/ Neck Pillow

飛行中長(zhǎng)時(shí)間保持一種坐姿，肩頸常會(huì)酸脹僵硬，尤其是脖子或后背長(zhǎng)時(shí)間架空會(huì)造成疼痛不適，這種情況下人不可能睡得安穩(wěn)。這時(shí)候一個(gè)U形枕會(huì)減輕你的疲勞，助你進(jìn)入夢(mèng)鄉(xiāng)。

U形枕環(huán)繞在頸部，貼在肩部上方，這樣當(dāng)你靠在座椅上時(shí)頭部就有了一個(gè)有力的依托，柔軟而舒適，再也沒有頸椎勞損的危險(xiǎn)，睡著時(shí)頭部也不會(huì)左右擺動(dòng)，如同睡在床上一樣舒適。U形枕通常采用熱感的慢回彈材料，可提供頭頸最平均、柔和及真實(shí)的支撐，可提供人體頭部、頸部的自然舒展?fàn)顟B(tài)，促進(jìn)血液循環(huán)，避免因小睡引起頸部及肩部之疼痛。

Your neck will be stiff and swollen if you remain in one position for a long time， especially when there is no support to lean on. A neck pillow can relieve your fatigue and ease you into a sound sleep.

A neck pillow， often in U-shape， fits around your neck and rests on your shoulder， providing a soft and comfortable support for your neck. You will be as comfortable as sleeping on bed and will never have to worry about fatigue of your neck. Neck pillows are often made of heat sensitive memory foam. By placing your neck and head in a relaxed position， neck pillows can accelerate blood circulation and prevent stiff neck or shoulder pain.