Jet lag, Mild or full-on, it’s common yet annoying. It causes sleep depletion, digestive problems, cognitive fuzziness, and disruption to the immune system. Some would say the level of annoyance is similar to the results of being stuck listening to that person who has no clue when to shut up in the meeting.
不論是輕微或嚴重的時差反應，這是常見但令人煩惱的問題。它會導致睡眠不足、消化問題、認知模糊和混亂的免疫系統。有些人會說，這就像是在會議中被迫聽一個完全不懂得什麼時候閉嘴的人一樣難受。

What Is Jet Lag

Jet lag, also known by other names like Time Zone Change Syndrome or Desynchronosis, temporarily disrupts your body’s circadian rhythm. A circadian rhythm is a roughly 24-hour cycle in the physiological processes of living beings, balancing internal systems across day and night. Simply put, it’s your internal body clock or sleep-wake cycle.
時差反應，也被稱為時區變化綜合症或失調症（Desynchronosis），是由暫時性打亂身體的生物鐘（circadian rhythm）所引起的。生理時鐘是指大約24小時的生理過程週期來平衡日夜之間內部系統。簡單來說，就是你身體的內部時鐘或睡眠及覺醒周期。

This is critical to your health, playing a key role in regulating body temperature, brain waves, hormonal balance, metabolism, and cellular health. For example, in a healthy sleep-wake cycle, hormones like cortisol, insulin, leptin, ghrelin, and melatonin are secreted in balance. This controls appetite to prevent cravings or overeating, keeps you alert at work, boosts daytime mood, and ensures better sleep at night. Yes, it’s ironic that good sleep helps you get good sleep. Life’s funny that way.
這系統對你的健康十分重要，並在調節體溫、大腦波段、荷爾蒙平衡、新陳代謝和細胞健康中扮演著關鍵角色。例如，在健康的睡眠覺醒周期中，像皮質醇、胰島素、瘦體素、饑餓激素和褪黑激素等荷爾蒙會保持平衡分泌。這可以正常控制食慾，防止暴食或過度進食，保持工作時的警覺性，提高白天情緒，並確保晚上有良好睡眠。但諷刺的是，有良好的睡眠才有助於你得到更好的睡眠，人生就是這麼有趣。

However, during travel and jet lag, the sleep-wake cycle gets disrupted, throwing hormone production out of whack. Once this starts, dehydration, food cravings, mood irritation, digestive issues, brain fog, and muscle pain all slowly roll into a snowballing effect, compounding on each other.
然而，旅行和時差反應會打亂這週期，導致荷爾蒙分泌失衡。一旦開始，脫水、食慾增加、情緒煩躁、消化問題、大腦迷霧和肌肉疼痛等症狀會慢慢堆積在一起，形成滾雪球效應，彼此加重。

From a Traditional Chinese Medicine (TCM) perspective, jet lag manifests as a disharmony in Qi (vital energy), Yin-Yang balance, and the body's organ clock—a 24-hour cycle where each organ has peak activity times, mirroring circadian rhythms. Rapid time zone shifts invite "external evils" like Wind or Damp, leading to Qi stagnation, Spleen weakness (causing digestion woes), Liver imbalance (irritability and muscle tension), or Heart Shen disturbance (insomnia and fog). TCM emphasizes restoring flow through holistic means, complementing biomedical approaches.
在一個24小時的週期，每個器官都有其最佳活躍時間，與生理時鐘相對應。從中醫（TCM）的角度看，時差反應表現為氣（生命能量）、陰陽平衡和身體器官時鐘有不和諧現象。快速的時區變化會引發“外邪”，如風邪或濕氣，導致氣滯、脾虛（引發消化問題）、肝氣不暢（煩躁和肌肉緊張）、心神不安（失眠和頭暈）。中醫強調通過綜合療法恢復氣的流動，並與生物醫學方法互補。

Not Exclusive To Travellers

Sorry to say, but jet lag isn’t exclusive to travellers. Shift workers own this too. Studies show their long-term elevated cortisol contributes to metabolic syndrome, linked to higher obesity rates, hypertension, hyperlipidemia, and insulin resistance—ultimately raising cardiovascular disease risk. That’s one extra stress we don’t need.
不好意思，時差反應不僅是旅行者的專利，輪班工作者也深受其害。研究顯示，長期過高的皮質醇水平會促成代謝綜合症，與更高的肥胖率、高血壓、高血脂和胰島素抗性相關，最終增加心血管疾病的風險。這可是一份不必要的壓力。

If you think you’re safe as a non-shift worker or traveller, staying up 3-4 hours later than usual essentially crosses time zones for a night. And skimping on sleep every weekend not only mimics jet lag on Mondays but might potentially impair blood-brain barrier function.
如果你認為自己不屬於輪班工人或旅客，那麼即使只是每晚晚睡3-4小時，實際上也等同於跨越時區。每個週末都偷懶少睡，除了模擬時差反應外，還會有機會損害血腦屏障功能。

This explains why parents with newborns face jet lag-like symptoms and health hits. Traveling with infants or toddlers? That piles on more—be easy on them.
這也解釋了為什麼新生兒的父母常面臨類似時差反應的症狀和健康問題。帶著嬰兒或幼兒旅行？那更是一種額外的負擔，所以大家應對他們諒解一點吧。

In TCM, these scenarios reflect chronic internal disharmony, such as deficient Kidney Yin from sleep loss or disrupted Wei Qi (defensive energy), weakening immunity. Shift work or parental fatigue often calls for tonifying formulas to rebuild resilience.
在中醫方面，這些情況反映的是內部的慢性失衡，如由睡眠不足引起的腎陰虛或衛氣虛弱，導致免疫力下降。輪班工作或作為父母的疲勞常需要用補氣的方劑來重建抵抗力。

Ways To Combat

Day Time

Daylight 陽光

Light is a major modulator. As a frequent flyer, you know flying east across time zones is tougher than west, since east shortens days (requiring your cycle to advance), while west lengthens them.
光線是主要的調節因子。作為飛行常客，你知道向東飛越時區比向西飛更困難，因為東向會縮短白天（你的生理時鐘需要提前），而西向會延長白天。

• Align with natural sunrise and sunset: Start with unfiltered morning sunlight on your skin for as little as 10 minutes.
• Freezing cold destination? Wrap up (unless Iceman training), but expose your face to signal the brain for sleep-wake regulation.
• Filtered sunlight (e.g., through windows) cuts benefits like vitamin D production, T-cell immunity boosts, and blood pressure lowering via nitric oxide release (dilating vessels). Still, open curtains for indoor natural light to enhance mood and alertness from morning to afternoon.
• Grab midday outdoor sun too—it ramps up serotonin, which converts to melatonin for evening sleep.
• 與自然日出和日落保持一致：從早晨開始，讓未經過濾的陽光照射在皮膚上，持續10分鐘即可。
• 如果目的地是冰冷的地方，記得穿多些保暖衣物（除非是冰人訓練），但可以讓臉部暴露，這樣可以向大腦發出信號，幫助調節睡眠覺醒週期。
• 經過窗戶的陽光過濾會削弱像維生素D合成、T細胞免疫增強和降低血壓的好處。但無論如何，打開窗簾，讓室內獲得自然光，這有助於從早到下午提升情緒和警覺性。
• 中午後/黃昏前時分也要曬曬太陽——這能提升血清素，進而轉化為褪黑激素，幫助晚上的睡眠。

TCM sees sunlight as nurturing Yang Qi for vitality and syncing the organ clock. Morning exposure tonifies Lung Qi (governing skin and immunity), while avoiding excess aligns with seasonal balance to prevent Heat accumulation.
中醫視陽光為滋養陽氣的來源，有助於增強活力並與器官時鐘相對運行。早晨的陽光下曬一曬能補充肺氣（主宰皮膚和免疫系統），而避免過量曝曬則有助於與季節平衡對接，防止熱氣積聚。

Electrolyte (Sodium, Potassium) 電解質（鈉、鉀）

Forget colorful energy drinks. A glass of water with high-quality salt and lime/lemon juice rehydrates and restores energy.
忘掉五顏六色的能量飲料吧。一杯加了優質鹽和青檸或檸檬汁的水能幫助重新補水並恢復能量。

• Potassium-packed banana or tomato juice aids blood pressure, muscle contraction, hydration, and bowel movements during jet lag’s digestive slumps.
• 鉀含量豐富的香蕉或番茄汁有助於調節血壓、促進肌肉收縮、補水和促進腸道蠕動，對於時差反應期間的消化困難尤為有益。

In TCM, this supports Yin fluids and Spleen Qi, countering Dampness from dehydration—key for gut harmony.
在中醫方面，這有助於滋養陰液和脾氣，對抗由脫水引起的濕氣。

Glutathione & Multivitamin 谷胱甘肽與綜合維生素

• B12 (Methylcobalamin) supports homocysteine-to-methionine conversion, cognitive health, and natural energy levels—great for alertness without fake boosts. Source from organ meats, shellfish, eggs, or supplements.
• Glutathione bolsters immune health and free-radical defense, vital for travel. From cruciferous veggies or precursors like asparagus, potatoes, peppers, carrots, avocados, squash, spinach, melons—or supplements.
• Nicotinamide Riboside (NR): NAD+ is a coenzyme for mitochondrial energy; NR boosts declining NAD+ from age/stress, regulating metabolism.
• B12（甲基鈷胺）有助於同型半胱氨酸轉化為蛋氨酸、提升認知健康及身體自然能量水平，非常適合保持警覺性，無需假性刺激。其來源包括動物內臟、貝類、雞蛋或補充劑。
• 谷胱甘肽有助於免疫健康和自由基防禦，對旅行相關重要。可通過十字花科蔬菜或其前體（如蘆筍、馬鈴薯、胡椒、胡蘿蔔、牛油果、南瓜、菠菜、瓜類等）或補充劑攝取
• NAD+ 是線粒體能量的重要輔酶；隨著年齡或壓力增加，NAD+ 水平會下降，而 NR 能幫助提升並調節新陳代謝。

TCM parallels with Qi-tonifying adaptogens like Ginseng (Ren Shen) or Astragalus for energy and immunity, or Goji berries/Schisandra for adrenal support and cellular vitality，often seen in formulas like Bu Zhong Yi Qi Tang.
中醫常以補氣的適應原藥材來增強能量與免疫力，例如人參或黃芪；又或透過枸杞子、五味子來支持腎上腺功能及細胞活力，這些常見於方劑如《補中益氣湯》中可找到。

Night Time

Electromagnetic Fields - EMF 電磁場

It’s controversial whether EMF exposure affects sleep and health (if you’re a highly sensitive type, you get it). Dr. Pilla’s research shows low-power EMFs from phones, Bluetooth, and Wi-Fi impact voltage-gated calcium channels in under 5 seconds, sparking oxidative stress. No tin-foil hats or EMF suits on planes though.
電磁場（EMF）是否電磁場會影響睡眠和健康還存在爭議（如果你是屬高敏體質，你可是會感受到）。Dr. Pilla的研究顯示，來自手機、藍牙和Wi-Fi的低功率電磁場會在不到5秒鐘內影響電壓門控鈣通道，並引發氧化應激。可是無需在飛機上穿上鋁箔帽或EMF防護服。

Tolerable steps for better sleep:
改進睡眠的可接受步驟：

• Phones on airplane mode.
• Turn off hotel/home Wi-Fi at night.
• Charge devices away from bed.
• Wired earphones over Bluetooth.
• Unplug bedside electronics pre-sleep.
• 晚上關閉酒店/家庭Wi-Fi。
• 把設備放在床外充電。
• 使用有線耳機代替藍牙耳機。
• 睡前拔掉床邊的電子設備。

Some experts in TCM field might view EMFs as subtle "toxic Qi" disrupting Shen and meridians; grounding via Qigong or Tai Chi restores balance, akin to biohacking precautions.有部份中醫學者可能認為電磁場是微妙的“毒氣”，干擾心神和經絡；通過氣功或太極來恢復平衡，類似於生物黑客的預防措施。

Night Light 晚間光線

‍At night, cut blue/overhead light exposure. Yellow-orange or red lighting reduces stress
晚上，減少藍光和天花板燈的曝光。黃色-橙色或紅色光線有助於減輕壓力。

• Red light’s low color temperature (far below sunlight) is ideal for evenings.
• 紅光的低色溫（遠低於陽光）是晚上理想的選擇。

Melatonin or GABA 褪黑激素或GABA

Melatonin, the sleep hormone, cues wind-down. OTC supplements (small doses) help fall asleep on flights or at bed—especially eastward.
褪黑激素是幫助入睡的荷爾蒙。非處方補充劑（小劑量）有助於在航班或睡覺時入睡（尤其是向東飛行時）。

• Groggy from melatonin? Try liposomal GABA for relaxation and sound sleep. Studies link low GABA to insomnia; liposomal versions cross the blood-brain barrier easier (assuming no leaky brain).
• 褪黑激素讓人感覺昏昏欲睡？嘗試脂質體GABA來放鬆並獲得深度睡眠。研究顯示低GABA與失眠相關；脂質體版本可以更容易穿越血腦屏障（前提是沒有「漏腦」現象）。

TCM uses herbs like Suan Zao Ren (sour jujube seed) in formulas for nourishing Heart Yin and calming Shen, boosting natural melatonin pathways—or Banxia-Xiakucao pair for anxiety and sleep latency reduction. Additional sleep aids include He Huan Pi (Albizia bark) to calm overactive minds from emotional stress, promoting relaxation and deeper sleep without grogginess.
中醫會使用如酸棗仁的草藥入方，以滋養心陰、安神，提升自然褪黑激素生成；或以半夏、夏枯草配伍，改善焦慮並縮短入睡時間。其他助眠藥材包括合歡皮，可舒緩因情緒壓力而過度活躍的思緒，促進放鬆與深度睡眠，同時避免醒來感到昏沉。

CBD, Terpenes, and Essential Oil CBD、萜烯與精油

CBD modulates homeostasis, aiding daytime focus and nighttime relaxation. It’s used for anxiety and insomnia; studies suggest it helps falling/staying asleep.
CBD 有助於調節身體平衡，白天提升專注力，夜間促進放鬆。常用於焦慮與失眠的情況，研究顯示它有助於入睡與維持睡眠。

_{*For travel, hemp-derived CBD eases border hassles over marijuana-derived. Some countries need “CBD Cannabidiol” or “Hemp-derived CBD” labels. Check with the customs at your destinations.
旅行時，建議選擇大麻株(Hemp)衍生的 CBD，以避免部份邊境問題；部分國家要求標示 “CBD Cannabidiol” 或 “Hemp-derived CBD”，出發前請留意當地海關規定。}

• Essentials like lavender (linalool) or copaiba (beta-caryophyllene) have therapeutic terpenes.
• Terpenes are aromatic compounds in plants/fruits/essentials; they enhance cannabinoids, linking olfaction to brain emotion/memory.
• Linalool in lavender, beta-caryophyllene in copaiba (interacts with CB2 receptors) for muscle pain/headache relief.
• 精油中如 薰衣草（Linalool） 或 香脂樹（Copaiba, beta-caryophyllene） 含有治療性萜烯。
• 萜烯是植物、果實或精油中的芳香化合物，可增強大麻素作用，並將嗅覺與大腦情緒／記憶聯繫。
• 薰衣草中的 Linalool 或香脂樹中的 beta-caryophyllene（作用於 CB2 受體）可緩解肌肉疼痛及頭痛。

No CBD? Lavender/copaiba oils alternate for pain/anxiety pre-bed.
若沒有 CBD，也可用薰衣草或香脂樹精油作為睡前疼痛或焦慮替代。

TCM echoes with calming aromatics or formulas like Xiao Yao San for Liver Qi stagnation (mood/pain), or essential oil parallels in herbal steams for Shen soothing. For sleep-specific support, He Huan Hua (Albizia flower) uplifts the spirit and quiets anxiety-driven insomnia, while Yuan Zhi (Polygala root) clears mental fog and promotes restful sleep by calming the Heart and resolving phlegm.
中醫亦使用安神芳香或方劑如逍遙散調理肝氣鬱結（情緒/疼痛），或用藥草蒸氣以舒緩心神。針對睡眠，可用合歡花提振心神、減輕焦慮性失眠，或 遠志 清心祛痰，提升精神清明並促進安眠。

Any Time

Hydrating and Nourishing Mask 補水滋養面膜

No questions! Jet lag derails hormones and cellular energy, hammering skin. Nourish the barrier topically for glow—essential post-arrival for meetings/events.
毫無疑問！時差會打亂荷爾蒙與細胞能量，對肌膚造成衝擊。到達後務必從外部滋養皮膚屏障，保持光澤，對會議或活動尤為重要。

TCM adds Mugwort (Ai Ye) baths/foot soaks to warm channels, expel Damp, and hydrate skin via meridian flow.
中醫建議使用 艾葉浴／泡腳 來溫通經絡、驅除濕氣，並通過經絡流動為肌膚補水

Fasting 斷食

Food cues circadian rhythms. In-flight meals pack processed oils, starch, sodium (altitude dulls taste). Biohackers/naturopaths fast or eat light self-prepped until landing. The Argonne diet proves it prevents severe jet lag.
食物可提示和調節生理時鐘。飛行餐多為加工油脂、澱粉及鈉（高海拔會降低味覺）。生物黑客或自然療法專家會選擇斷食或吃自備清淡餐飲，直至降落後才完結。阿爾貢飲食（Argonne diet） 證實可減輕嚴重時差。

TCM supports digestive rest to strengthen Spleen Qi, favoring warm/nourishing foods over cold/raw to rebuild post-travel.
中醫則建議給消化系統休息，以強化脾氣，偏好溫熱滋養食物而非寒涼生食，幫助旅後恢復。

Meditation 冥想

This free tool boosts brain coherence and relaxation. Do it mornings and pre-dinner to slash stress, regulate hormones, curb anxiety—for daytime energy and nighttime sleep.
這是一份免費工具，可提升大腦協同運作與放鬆。建議在早晨及晚餐前進行，可降低壓力、調節荷爾蒙、減輕焦慮，這既提升白天精力，也促進夜間睡眠。

TCM integrates with Qigong/Tai Chi for Qi circulation, or acupressure (e.g., Heart 7 Shenmen) for instant calm.
中醫可結合 氣功／太極 促進氣血流通，或透過 穴位按摩（如心俞 Heart 7 神門）立即安神。

Additional TCM Perspectives 其他中醫觀點

TCM treats jet lag holistically, focusing on pattern diagnosis (e.g., Qi deficiency, Liver stagnation). Key tools:
中醫整體治療時差，注重辨證（如氣虛、肝氣鬱結）：

• Acupuncture/Acupressure: Resets rhythms by modulating clock genes, boosting melatonin/adenosine. Points like Heart 7 (sleep/anxiety), Pericardium 6 (nausea/digestion), Lung 7. Pre/post-travel sessions enhance immunity and efficiency.
• Herbal Formulas:
  - Suan Zao Ren Tang (Sour Jujube Decoction) is a classic for insomnia, improving subjective sleep quality via sedative GABAergic effects, nourishing Heart/Liver Yin to alleviate restlessness, palpitations, and emotional distress—ideal for jet lag's sleep disruption.
  - Jia Wei Xiao Yao San for irritability/GI;
  - Ji-Ming-San as circadian modulator.
  - Other sleep helpers: Bai Zi Ren (Biota seed) nourishes Heart Yin for insomnia with palpitations; Fu Shen (Poria with wood) calms Shen while aiding digestion and fluid balance. Tonics like Astragalus/Ginseng for Qi; Poria for fluid balance. Consult a practitioner for personalization—no one-size-fits-all.
• Practices: Gua Sha for circulation/stagnation release; gentle movement to harmonize Yin-Yang.‍
• 針灸／穴位按摩：透過調控生理時鐘基因重設節律，提升褪黑激素與腺苷。常用穴位包括心俞 Heart 7（睡眠／焦慮）、內關 Pericardium 6（噁心／消化）、列缺 Lung 7。旅行前／後療程可增強免疫力與效率。‍
• 中藥方劑：
  - 《酸棗仁湯》：經典失眠方，透過 GABA 類鎮靜作用改善睡眠質量，滋養心肝陰，減輕煩躁、心悸及情緒不安——對時差引起的睡眠障礙理想。
  - 《加味逍遙散》：改善煩躁及腸胃不適。
  - 《計明散》：調節生物鐘。
  - 其他助眠藥材：白芍（滋養心陰、改善心悸失眠）、茯神（安神、助消化及調節水液）。補氣藥如黃芪、人參；茯苓調節水液。建議諮詢中醫師以個人化調配，無一方適合所有人。
• 其他實踐方法如刮痧會促進循環、解除氣滯，再配合溫和運動來協調陰陽。

Combine with biohacking for best results—evidence grows for TCM in sleep/circadian disorders. Always consult pros for safety.
可結合生物黑客方法達至最佳效果——中醫在睡眠及生理時鐘失調的證據逐漸增多。出行或使用前務必諮詢專業人士以保障安全。

‍

Research & Resource

1. Using the Argonne diet in jet lag prevention: deployment of troops across nine time zones

2. The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract.

3. Nicotinamide riboside is uniquely and orally bioavailable in mice and humans

4. Cannabis, Cannabinoids, and Sleep: a Review of the Literature

5. Dr. Martin Pall, Electromagnetic field exposures

6. Dr. Pilla, Electromagnetic fields instantaneously modulate nitric oxide signaling in challenged biological systems.

7. World Health Organisation, Electromagnetic fields and public health: mobile phones

8. Acupuncture for Circadian Rhythm Sleep-Wake Disorders: A Systematic Review

9. Shen Yuan extract promotes sleep via the 5-HT/melatonin pathway

10. Banxia-Xiakucao Chinese Herb Pair Ameliorates Sleep Disorder

11. Ji-Ming-San, a traditional Chinese medicine formula, modulates the circadian clock

12. Chinese Herbs for Sleep: Ancient Wisdom for Restful Nights

13. 10 Best Chinese Herbs For Sleep Insomnia

14. Suan-Zao-Ren decoction for insomnia: A protocol for a systematic review

15. Suan Zao Ren Tang as an Original Treatment for Sleep Difficulty

16. Suanzaoren Formulae for Insomnia: Updated Clinical Evidence

17. He Huan Pi: Benefits and Uses of the Mimosa Tree Bark

18. Albizia | Herbs | Herbal Reality
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This article was originally published on our website in April 2020