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怎样才能在飞机上睡个好觉?

更新时间:2018-2-1 20:50:33 来源:纽约时报中文网 作者:佚名

Secrets of getting good sleep on a plane
怎样才能在飞机上睡个好觉?

Brian Kelly is the type of traveller almost unheard of among frequent flyers – a rare breed who actually enjoys sleeping at 30,000 feet.

在"空中飞人"这个群里中,像布莱恩·凯利(Brian Kelly)这样的人堪称异类——他竟然喜欢在三万英尺的高空入睡。

Kelly, also known as The Points Guy, is an influential New York-based blogger who quit Wall Street to write about airline points programmes. He clocks up about 300,000 miles in the air every year – many of those on the long-haul flights most travellers dread.

凯利的绰号是"积分大神"(The Points Guy),他是纽约的一名颇有影响力的博主。离开华尔街之后,他就一直撰写各种跟航空里程积分项目有关的博文。他每年累积的飞行里程大约为30万英里——其中很多都是令多数旅行者望而却步的长途飞行。

“I get great sleep on planes. I like travelling first class to Asia and Australia because I can get a full sleep-cycle in, I will sleep for eight or nine hours,” says Kelly. While he does sometimes travel in economy for domestic US flights, he flies internationally in first or business class.

"我在飞机上睡得很好。我喜欢坐头等舱去亚洲和澳大利亚,因为我能在飞机上享受完整的睡眠周期,我大概会睡上八、九个小时。"凯利说。虽然他有时也乘坐美国国内航班的经济舱,但国际航班都坐头等舱或商务舱。

People pay for first class to get total privacy, Kelly says. “You are in your own cocoon rather than in an open-air seat where the cabin is much louder, and people near you get in your space. The new phase of luxury sleeping on aeroplanes is not seeing anyone else.”

凯利表示,坐头等舱可以获得完全的隐私。"你可以把自己裹起来,而不必暴露在开放的座位上,那里的机舱噪音大得多,旁边的人还会闯进你的空间。在飞机上美美地睡一觉的新境界是看不到其他任何人。"

For most though, flying economy class involves jostling for elbow room and trying to get some shuteye against the sound of a roaring jet engine. Even so, there are some tips and tricks from the experts to help you sleep like you’re one of the privileged few at the front of the plane.

但多数人还是坐经济舱,那就难免跟人争夺扶手,还要在引擎的轰鸣声中艰难入睡。即便如此,专家还是提供了一些技巧,可以帮助你像坐头等舱的人一样入睡。

Personal space

个人空间

The difference between economy and luxury flying is vast – and it’s not all about legroom, says Jamie Zeitzer, an associate psychiatry and behavioral sciences professor at Stanford University and an expert in circadian rhythms.

斯坦福大学(Stanford University)行为学教授兼昼夜节律专家杰米·齐泽(Jamie Zeitzer)表示,经济舱和豪华舱的差异很大——这不光体现在腿部空间上。

“It’s not just that the seats lie flat – which definitely helps – it’s that there is nobody touching you. There’s no one sitting right next to you. The psychological aspect of it is really quite considerable when you can physically stretch out your body and your mind, it makes a big difference,” he says.

"不光座位能平躺——这肯定有帮助——而且没有人能碰到你。你旁边也没有别人。当你可以放松身心的时候,由此产生的心理作用不容小觑,这确实有很大影响。"他说。

But what if this “lie-flat” experience is just a pipedream? What makes sleeping on a plane so much harder than on land?

但如果"平躺"的体验可望而不可及,又该怎么办?跟在陆地上相比,在飞机上入睡为什么那么困难?

For most travellers, a lack of privacy and personal space; dry, recycled air; turbulence and noise are a few factors that make it really hard to fall sleep. But Zeitzer says two big barriers to sleep are actually within our control: stress and anxiety.

对多数旅行者来说,缺乏隐私和个人空间、干燥的循环空气、乱流和噪音,都是导致他们难以入睡的几大原因。但齐泽表示,有两大入睡障碍其实都在我们的控制范围内,那就是紧张和焦虑。

“There’s the social stress: you have no space, and there’s the physical stress: you are physically compressed into your seat,” he says.

"人们要面临社会压力:你没有空间,身体也很紧张;你被压迫到自己的座位上。"他说。

The causes of anxiety vary person to person, but fear of flying aside, it’s the pressure to fall asleep that keeps most people wide awake, Zeitzer says. Sleep is unique and there is no universal method for dozing off. But Zeitzer has two strategies that can at least help lessen the disruption.

焦虑的原因因人而异,但齐泽表示,除去对飞行的恐惧外,入睡压力恰恰是多数人无法入睡的原因。每个人的睡眠状况都不一样,并不存在统一的入睡方式。但齐泽却制定了两种策略,至少有助于缓解失眠。

The first thing, he says, is try not to think about it.

首先是尽量不要想它。

“When you worry about falling asleep, you won’t fall asleep, it just won’t happen. “So, it’s easier said than done, but if you can find a way to not worry about falling asleep, that’s the easiest thing to fix,” he says.

"当你担心睡不着的时候,你可能就真的睡不着了。说起来容易做起来难,但如果你能找到一种方法让自己不担心睡不着觉,那就很容易解决。"他说。

The second thing is to mitigate the anxiety by zoning out and imagining yourself elsewhere.

第二个缓解焦虑的方法是让自己昏昏欲睡,或者想象自己在其他地方。

“It's about taking yourself out of that stressful claustrophobic positioning that you have in the plane.”

"关键是让自己摆脱在飞机上感受到的那种令人压抑的幽闭恐惧症。"

Zeitzer recommends getting some real or imagined breathing room. “An eye mask with noise-cancelling headphones and some music can block out a lot of the world,” he says.

齐泽建议获得一些真实或想象的呼吸空间。"带有降噪耳机的眼罩和一些音乐可以把你跟外面的世界隔离开来。"他说。

Sleep strategies

睡眠策略

There are all manner of solutions to these problems. Some bring special pillows or headphones. Others swear by melatonin supplements, a naturally- occurring hormone involved in sleep cycles widely thought of as gentle sleep aid. However, Zeitzer advises caution; since it is an unregulated substance there are few reliable studies on its effects.

可以通过各种方案来解决这些问题。有的人会带着特制的枕头和耳机。还有的人会携带褪黑素补充剂,这是睡眠周期中自然生成的一种激素,被普遍认为有助于提高睡眠质量。然而,齐泽建议还是保持一份警惕,因为这是一种不受监管的物质,并没有太多可靠的研究来证实它的效果。

Finally, plenty of people still drink enough alcohol to blot out their surroundings, and many opt for sleeping pills. Some combine the two – but it’s a risky move, warns Betty Thesky, a flight attendant with 30 years experience. She says: "I’ve seen grown men lie down on the floor and stick their head in the aisle. It’s dark in the cabin; someone is going to step on your face! I see that all the time.”

最后,很多人仍会通过喝酒来隔离周围的环境,还有很多人选择安眠药。有的人会同时采用这两种方式——但拥有30年飞行经验的空乘贝蒂·泽斯基(Betty Thesky)警告称,这种行为蕴含风险。她说:"我见过有成年人躺在地板上,把头贴在过道上。机舱里很黑,有人会踩到你的脸。我经常看到这种事情。"

“People end up in jail, they take their clothes off, they try to get into seats with strangers, they do all kinds of crazy things so I really do think it’s dangerous.”

"人们最终锒铛入狱,他们把衣服脱下来,试图跟陌生人坐在一起,他们会干各种疯狂的事情,所以我的确认为这很危险。"

For Thesky, thinking ahead and a sharp eye are a better option. She’s always surprised by people sitting crammed next to each other at the front of the economy-class cabin when there are often seats free further back.

对泽斯基来说,事先考虑和细心观察是更好的选择。当她看到人们在经济舱前面挤在一起,而后面一点往往还有座位的时候,总是感到很惊讶。

“When I’m a passenger, I’ve got eyes everywhere looking to see if there’s a place that I can hurry up and scoot into, and you need to move quickly because the good seats will get taken fast.”

"当我是自己乘坐飞机的时候,我会四处打量,看看有没有什么能够赶紧占到的座位。你得快点行动,因为好座位很快就会被人抢走。"

She also brings a blanket, travel pillow, essential oils “and I will have a drink or two, which I do think helps – but don’t do too much! I will watch movies and tell myself I’m going to do something else to get my mind off of sleeping.”

她还会带上毯子、旅行枕头和香精油,"我还会喝一两杯酒,我认为这有帮助——但别喝太多!我会看看电影,告诉自己我要去另一个地方,好让自己忘记睡觉。"

Kelly says it also helps to find out which type of plane you are flying on ahead of time.

凯利表示,提前了解你乘坐的飞机型号也有帮助。

“The A380 is my favorite,” he says, “it’s the quietest plane in the sky, the newer aircraft are quieter and easier to sleep on.”

"我喜欢A380。"他说,"这是最安静的飞机。飞机的型号越新,就越安静,也就越容易入睡。"

He advises a window seat in the middle of the cabin away from the engine, galley and bathrooms for optimal quietness.

他建议在飞机中间位置找一个靠窗的座位,远离引擎、厨房和厕所,这样才能更安静一些。

Spending thousands of dollars on the most premium seats won’t change the fact that you are hurtling through the sky with hundreds of other people. But if you can create a feeling of privacy and space around you and stop stressing about getting to sleep, you might just get some shuteye after all.

花几千美元坐高等座位不能改变你跟几百人挤在一起翱翔天际的事实。但如果你能创造一种隐私感,给自己留出空间,而且不再担心睡觉的事情,或许就能直接睡着了。

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