如果你往西飞，只要在目的地睡觉之前吃一颗褪黑色素就够了。
If you're headed west, take a single melatonin capsule just before bed at your destination.
蓝色或者绿色色调的灯光会让你的身体抑制褪黑色素的产生，这也会让你很难入睡。
Lights that have a blue or green tint can turn down your production of melatonin, which makes it difficult to sleep.
另外，医学文献说道，即使你是闹钟上显示屏的光也足以抑制褪黑色素的产出。
The other thing is, even the light from your clock's LED display is enough to put the brakes on melatonin production, says Medalie.
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