So how do you actually get a good night's sleep on a plane? "Travel first class," said Dr. Bazil, with a laugh. If that's not an option, the sleep experts had a few suggestions for how to get something resembling a good night's sleep on an economy budget.

所以，如何才能在飞机上好好睡一觉呢？"要坐头等舱，"巴奇尔博士笑着说。如果不坐头等舱，那睡眠专家还有一些建议，能够让你在经济舱也能睡个好觉。

Book Your Plane Ticket Carefully

仔细点订飞机票

"Select a flight that allows early evening arrival," suggests Dautovich, which could mean skipping sleep entirely and making it easier to stay up until 10 p.m. local time, which is the suggested bedtime when visiting a destination that adheres to a different time zone.

"选择能在晚上早点到的航班，" Dautovich建议道，这就意味着飞机上你完全不用睡，这样当地时间10点后你就能很快入眠了。在不同时区的目的地，晚上10点是最好的睡觉时间。

Set Your Watch

调整手表

Having a visual cue can help your body adjust to the time more quickly. That's why Dautovich recommends adjusting your watch or the clock on your phone to the time at your destination as soon as you get on the plane. That way, your mind will begin to adjust to the new time zone.

视觉提醒能够帮助你的身体更快地适应时间。因此Dautovich建议，上了飞机后，尽快将自己的手表或手机上的时间调整至目的地时间。这样你的大脑就会开始适应新的时区。

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