Four ways to train your brain to cope with heavy travel

　　四种方法训练大脑适应高强度旅行

　　Extensive, long-haul travel can wreak havoc with your ability to function – even for the privileged few who trot round the globe in comfort.

　　大量的长途飞行会令你身心功能紊乱——就算是舒舒服服坐头等舱旅游各地的权贵人士也不例外。

　　In addition to the immediate impacts of jet lag: difficulties sleeping or staying awake; digestive issues; fatigue and irritability, Jamie M. Zeitzer, an associate professor at Stanford’s Center for Sleep Sciences and Medicine says there are also worrying longer-term consequences that depend on the frequency of your travel.

　　除了时差反应这种短期影响外(难以入睡或保持清醒;消化不良;疲倦易怒)斯坦福睡眠科学和医学中心(Stanford's Center for Sleep Sciences and Medicine)副教授表示，还有一些令人担忧的长期后果，具体情况取决于你旅行的频率。

　　These can include greater susceptibility to infection and increased risk to longer-term conditions such as Alzheimer's and cancer. “Not to be alarmist, as the impacts are small, but they do appear cumulative and with a lifetime of ignoring adequate sleep, the risks of these diseases are definitely greater,” he says.

　　例如，这可能会增加感染的风险，而且还会增加阿尔茨海默病和癌症等长期疾病的患病风险。"我不是危言耸听，虽然影响不大，但却会累积起来，如果长期睡眠不足，这些疾病的风险肯定会增加。"他说。

　　One study from University of California, Berkeley, confirmed that acute disruption of circadian rhythms (body clocks) caused memory and learning problems and even long-term changes in brain structure.

　　加州大学伯克利分校(University of California, Berkeley)的一项研究证实，生物周期节律(生物钟)受到严重破坏会引发记忆和学习问题，甚至长期改变大脑结构。

　　The neurological consequences of heavy travel can remain “long after travellers have returned to their regular schedule,” according to neuroscientist, Tara Swart. Swart is also a senior lecturer at Massachusetts Institute of Technology (MIT) and the first ‘neuroscientist in residence’ at London’s luxury Corinthia Hotel, where she has developed a programme to help clients overcome the mental and physical stress of heavy travel.

　　神经科学家表示，"当旅行者恢复正常生活很长一段时间之后"，高强度的旅行产生的神经后果仍会存在。斯瓦特还是麻省理工学院的高级讲师，也是伦敦豪华酒店科林西亚的"驻店神经学家"，她在那里开发了一个项目，帮助客户克服繁重的旅程给身心带来的压力。

　　The good news is that experts say simply being aware of the impact and making small changes to your travel habits can help boost mental resilience – whether you’re a VIP or not.

　　好消息是，专家表示，只要意识到这种影响，并对旅行习惯做出一些细微的调整，就有助于提高心理承受力——无论你是不是VIP都没有关系。

　　Get in the zone 适应时区

　　With jet lag, when there are abrupt, large shifts in external time, our internal timing system uses environmental cues, like the presence or absence of daylight, to resynchronize to the new time zone at an average rate of one hour per day, according to UC Berkeley psychology professor Lance J. Kriegsfeld. So, if travelling from New York to Paris, it will take five days on average to synchronize to Paris time. “For frequent, long-distance travellers, their circadian systems are still trying to catch up when they are preparing to fly to the next destination,” he says.

　　加州大学伯克利分校心理学教授表示，当外部时间突然发生剧烈变化时，就会出现时差反应，这时候，我们内部的计时系统就会利用周围环境中的线索(例如是否存在日光)，以每天1小时的平均速度与新的时区重新同步。所以，如果从纽约到巴黎，平均需要5天才能适应巴黎的时间。"对于经常长途旅行的人来说，当他们准备飞往下一个目的地的时候，生物钟仍在努力追赶。"他说。

　　So, in order to stay one step ahead anticipate the change to your natural rhythms by “adjusting your body clock in advance,” Swart advises. Reset your watch at the beginning of your journey to the time zone of your destination. Depending on whether you’re flying east or west, you’ll want to try and expose yourself to additional light in the morning or evening a few days before flying. (Going east? Expose yourself to morning light. Going west? Expose yourself to light in the evening before you go.)

　　所以，斯瓦特建议，想要通过"事先调整生物钟"来提前一步调整自然节律，可以在旅程一开始的时候就把手表调整成目的地的时区。你可能需要在起飞前几天让自己在早晨或晚上多见见光。(往东飞?那就早晨多见光。往西飞?那就晚上多见光。)

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