无论是出国还是回国，基本都要面临一个问题，那就是倒时差。时差看似不是什么大问题，但是倒得不好人会不舒服，也影响生活和工作的效率。今天小编就整理了一些网友的经验，提供给有倒时差困扰的朋友。
白天疲劳期(上午)
要诀：轻松打发时间
一般来说上午是国内的晚上，不至于太疲劳，找点轻松的事情做，比如看看电视、上上网，或者跟家人聊天，很快就可以过去。
白天疲劳期(下午)
要诀：分散困意
真正的考验来了。这时候到了国内的后半夜，再坚强的人也怕熬不过去。这个时候就可以出门溜了。去周围的超市、商场，想怎么逛就怎么逛，或者找朋友玩，分散困意，直到逛到傍晚累了回家。
傍晚时间
要诀：吃饭洗涮
逛累了，玩够了，回到家就可以做点饭吃了。找自己喜欢吃的做，做饭吃饭再洗洗涮涮，基本也就快到睡觉的时间了。
睡觉时间
要诀：按时上床
无论多么精神，也要上床睡觉。即使睡不着，也要闭目养神，绝对不能起来。经过白天的疲劳战术，一般会在不知不觉中慢慢睡着。
下半夜清醒期
要诀：坚决不能起床加寻找困意
很常见的情况是在上一个阶段中好不容易睡着，却又在下半夜醒过来，而且十分清醒。这个时候不要急躁，也坚决不能起床，谨记一旦起床做事情，睡意就再也不会回来了。可以在枕边放一些书或者其他读物，醒了就拿起来读一读，读累了就再闭眼休息，慢慢就会找到睡觉的感觉。
第二天清晨
要诀：不要恋床
当清晨来临，无论你是在睡梦中，还是一夜没睡着，不管多么疲劳，都要立即起床，这个时候的要诀就是不要恋床，再坚持一天，直到夜里再上床。
倒时差绝对是一件痛苦的事情，需要适应能力，更要靠顽强的意志力。无论时差让你多么困倦疲惫，都要打起精神。一定记住完全按照当地的时间来作息，该睡的时候逼自己睡，不能睡的时候坚决不睡。这样坚持几天，基本就能完全倒好时差了。
最后，可以看看这篇文章，有些食物也是帮助睡眠的:
睡不着觉时什么东西可以帮助睡眠?
Comments (1)
The following are twelve tips to help travelers minimize the effects of jet lag:
Tip 1: Stay in Shape
If you are in good physical condition, stay that way. In other words, long before you embark, continue to exercise, eat right, and get plenty of rest. Your physical stamina and conditioning will enable you to cope better after you land. If you are not physically fit, why not begin shaping up several weeks before your trip? There's no better time.
Tip 2: Get Medical Advice
If you have a medical condition that requires monitoring (such as diabetes or heart disease), consult your physician well in advance of your departure to plan a coping strategy that includes medication schedules and doctor's appointments, if necessary, in the destination time zone.
Tip 3: Change Your Schedule
If your stay in the destination time zone will last more than just a few days, begin adjusting your body to the new time zone before you leave. For example, if you are traveling from the U.S. to Europe for a one-month vacation, set your daily routine back an hour or more three to four weeks before departure. Then, set it back another hour the following week and the week after that. Easing into the new schedule gradually in familiar surroundings will save your body the shock of adjusting all at once.
Tip 4: Avoid Alcohol
Do not drink alcoholic beverages the day before your flight, during your flight, or the day after your flight. These beverages can cause dehydration, disrupt sleeping schedules, and trigger nausea and general discomfort.
Tip 5: Avoid Caffeine
Likewise, do not drink caffeinated beverages before, during, or just after the flight. Caffeine can also cause dehydration and disrupt sleeping schedules. What's more, caffeine can jangle your nerves and intensify any travel anxiety you may already be feeling.
Tip 6: Drink Water
Drink plenty of water, especially during the flight, to counteract the effects of the dry atmosphere inside the plane. Consider taking your own water container aboard the airplane.
Tip 7: Move Around on the Plane
While seated during your flight, exercise your legs from time to time. Move them up and down and back and forth. Bend your knees. Stand up and sit down. Every hour or two, get up and walk around. Do not take sleeping pills and do not nap for more than an hour at a time.
These measures have a twofold purpose. First, they reduce your risk of developing a blood clot in the legs. Research shows that long periods of sitting can slow blood movement in and to the legs, thereby increasing the risk of a clot. The seat is partly to blame. It presses against the veins in the leg, restricting blood flow. Inactivity also plays a role. It decelerates the movement of blood through veins. If a clot forms, it sometimes breaks loose and travels to the lungs, lodges in an artery, and inhibits blood flow. The victim may experience pain and breathing problems and cough up blood. If the clot is large, the victim could die. Second, remaining active--even in a small way--revitalizes and refreshes your body, wards off stiffness, and promotes mental and physical acuity.
Tip 8: Break Up Your Trip
If you are traveling across eight, ten, or even twelve time zones, break up your trip, if feasible, with a stay in a city about halfway to your destination. For example, if you are traveling from New York to Bombay, India, schedule a stopover of a few days in Dublin or Paris. (At noon in New York, it is 5 p.m. in Dublin, 6 p.m. in Paris and 10:30 p.m. in Bombay.)
Tip 9: Wear Comfortable Shoes and Clothes
On a long trip, how you feel is more important than how you look. So treat your body to comfortable clothes and shoes. Avoid items of apparel that pinch, restrict, or chafe. When selecting your trip ensemble, keep in mind the climate in your destination time zone. Dress for your destination.
Tip 10: Check Your Accommodations
Upon arrival, if you are staying at a hotel, check to see that beds and bathroom facilities are satisfactory and that cooling and heating systems are in good working order. If the room is unsuitable, ask for another. It's no fun to go to bed on a hot August night only to discover that the air-conditioning doesn't work!
Tip 11: Adapt to the Local Schedule
The sooner you adapt to the local schedule, the quicker your body will adjust. Therefore, if you arrive at noon local time (but 6 a.m. your time), eat lunch, not breakfast. During the day, expose your body to sunlight by taking walks or sitting in outdoor cafes. The sunlight will cue your hypothalamus to reduce the production of sleep-inducing melatonin during the day, thereby initiating the process of resetting your internal clock.
Tip 12: Use Sleeping Medications Wisely--Or Not At All
Try to establish sleeping patterns without resorting to pills. However, if you have difficulty sleeping on the first two or three nights, it's okay to take a mild sedative if your physician has prescribed one. But wean yourself off the sedative as soon as possible. Otherwise, it could become habit-forming.
看来，多喝水，穿舒适的鞋和衣服，都有帮助。不行还可以适当的服用帮助睡眠的药，比如 Natrol Melatonin, 号称是美国的脑白金, drug-free, 比较天然, 每天吃一粒，有个1,2天就可以缓过来了。