Ukuvimbela i-jet lag

IJet lag yisifo sokulala esidalwa ukuhamba ezindaweni ezihlukene zesikhathi. I-jet lag yenzeka lapho iwashi lomzimba wakho lingasethiwe nendawo yesikhathi okuso.

Umzimba wakho ulandela iwashi langaphakathi lamahora angama-24 elibizwa ngesigqi se-circadian. Itshela umzimba wakho ukuthi uzolala nini nokuthi uvuke nini. Izinkomba ezivela endaweni yakho, njengokuthi ilanga liphuma liphinde lishone nini, lisiza ukusetha leli washi langaphakathi.

Uma udlula ezindaweni ezihlukene zesikhathi, kungathatha umzimba wakho izinsuku ezimbalwa ukuzivumelanisa nesikhathi esihlukile.

Ungazizwa sengathi sekuyisikhathi sokulala amahora amaningi ngaphambi kokulala. Izizinda zesikhathi eziningi odlula kuzo, iba yimbi kakhulu i-jet lag yakho. Futhi, ukuhamba empumalanga kungaba nzima ukuzivumelanisa nakho ngoba ulahlekelwa yisikhathi.

Izimpawu ze-jet lag zifaka:

• Inkinga yokulala noma ukuvuka
• Ukukhathala emini
• Ukudideka
• Ukuzizwa okujwayelekile kokungaphili
• Ubuhlungu bekhanda
• Ukuthukuthela
• Isisu sicasukile
• Imisipha ebuhlungu

Ngaphambi kohambo lwakho:

• Phumula ngokwanele, udle ukudla okunempilo, futhi uvivinye umzimba.
• Cabanga ukulala ngaphambi kobusuku obuthile ngaphambi kokuhamba uma uya empumalanga. Lala ngokuhamba kwesikhathi kobusuku obuthile uma uhambela entshonalanga. Lokhu kuzosiza ukusetha kabusha iwashi lakho langaphakathi ngaphambi kokuhamba.

Ngenkathi usendizeni:

• Ungalali ngaphandle kokuthi kufana nesikhathi sokulala sendawo oya kuyo. Ngesikhathi uphapheme, sukuma uhambe uzungeze amahlandla ambalwa.
• Ngesikhathi sokuma, zenze ukhululeke futhi uthole ukuphumula.
• Phuza amanzi amaningi, kodwa gwema ukudla okunzima, utshwala ne-caffeine.

I-Melatonin, isengezo se-hormone, ingasiza ekwehliseni i-jet lag. Uma uzokubaleka ngesikhathi sokulala lapho uya khona, thatha i-melatonin (3 kuya ku-5 milligrams) ngaleso sikhathi bese uzama ukulala. Bese uzama ukuthatha i-melatonin amahora ambalwa ngaphambi kokulala izinsuku eziningana lapho ufika.

Lapho ufika:

• Ngohambo olufushane, zama ukudla nokulala ngezikhathi zakho ezijwayelekile, uma kungenzeka, lapho uya khona.
• Uhambo olude, ngaphambi kokuba uhambe, zama ukuzivumelanisa nesikhathi sendawo oya kuyo. Setha iwashi lakho kusikhathi esisha njengoba uqala uhambo.
• Kuthatha usuku ukuzivumelanisa nendawo eyodwa kuya kwezimbili zesikhathi. Ngakho-ke uma uhamba izindawo ezingaphezu kwezikhathi ezintathu, kuzothatha cishe izinsuku ezimbili ukuthi umzimba wakho uvumelane nezimo.
• Namathela kumkhuba wakho wokuzivocavoca umzimba ngenkathi ungekho. Gwema ukuzivocavoca kusihlwa, ngoba kungakugcina uphapheme.
• Uma usohambweni lomcimbi obalulekile noma umhlangano, zama ukufika lapho ufika khona kusenesikhathi. Lokhu kungasiza umzimba wakho ukujwayela ngaphambi kwesikhathi ukuze ube ngcono kakhulu ngenkathi usemcimbini.
• Zama ukungathathi izinqumo ezibalulekile ngosuku lokuqala.
• Uma usufikile, chitha isikhathi elangeni. Lokhu kungasiza ukusetha kabusha iwashi lakho langaphakathi.

Ukuphazamiseka kokulala kwesigqi se-Circadian; Ukuphazamiseka kweJet lag

UDktake CL, uWright KP. Umsebenzi weShift, ishift-work disorder, kanye ne-jet lag. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2017: isahluko 75.

UMarkwell P, McLellan SLF. I-jet lag. Ku: Keystone JS, Kozarsky PE, Connor BA, Nothdurft HD, Mendelson M, Leder K, abahleli. Imithi Yezokuvakasha. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2019: isahluko 45.

• Izinkinga Zokulala
• Impilo Yomhambi