Yini iJet Lag, izimpawu eziyinhloko nokuthi ungakugwema kanjani

-Delile

• Izimpawu eziyinhloko
• Ungayigwema kanjani i-jet lag

I-jet lag yisimo esenzeka lapho kunokuphambuka phakathi kwesigqi sebhayoloji nesemvelo, futhi kuvame ukuqashelwa ngemuva kohambo oluya endaweni enesikhathi esihlukile kunokujwayelekile. Lokhu kudala ukuthi umzimba uthathe isikhathi ukuzivumelanisa nokulimaza ukulala nokuphumula komuntu.

Endabeni ye-jet lag ngenxa yokuhamba, izimpawu zivela ezinsukwini ezimbili zokuqala zokuhamba futhi zibonakala ngokukhathala, izinkinga zokulala, ukungabi nenkumbulo nokugxila. Kodwa-ke, lezi zimpawu zingavela nakomama bezingane ezisanda kuzalwa, lapho ingane igula futhi ingalali ubusuku bonke, kanye nakwabafundi abachitha ubusuku befunda kusa, ngoba lokhu kubangela ukungahambi kahle kwesigqi somuntu futhi imvelo.

Izimpawu eziyinhloko

Umuntu ngamunye uphendula ngokungafani nezinguquko zemijikelezo futhi, ngakho-ke, ezinye izimpawu zingase zibe namandla kakhulu noma zibe khona kwezinye futhi zingabikho kwabanye. Ngokuvamile, ezinye zezimpawu eziyinhloko ezibangelwa i-jet lag zifaka:

• Ukukhathala ngokweqile;
• Izinkinga zokulala;
• Kunzima ukugxila;
• Ukulahleka kwememori okuncane;
• Ikhanda;
• Isicanucanu nokuhlanza;
• Izinkinga zamathumbu;
• Ukwehla kokuqapha;
• Ubuhlungu bomzimba;
• Ukuhluka kwemizwa.

Isimo seJet Lag senzeka ngoba kukhona ushintsho kumjikelezo wamahora angama-24 womzimba ngenxa yezinguquko ezingazelelwe, ukwenzeka kaningi ukuqashelwa lapho usuka kwenye indawo uye kwenye ngesikhathi esihlukile. Okwenzekayo ukuthi yize isikhathi sehlukile, umzimba uthatha ngokuthi usesekhaya, usebenza nesikhathi esijwayelekile. Lezi zinguquko zishintsha amahora lapho uphapheme noma ulele, okuholela ekuguqulweni kokucolwa komzimba wonke futhi kuholele ekubonakalweni kwezimpawu ezijwayelekile zeJet Lag.

Ungayigwema kanjani i-jet lag

Njengoba i-jet lag ivame kakhulu lapho usohambweni, kunezindlela zokuvimbela noma zokuvimbela izimpawu ekubeni khona kakhulu. Kulokhu, kunconyiwe:

1. Setha iwashi ngesikhathi sendawo, ukuze ingqondo ijwayele isikhathi esisha esilindelekile;
2. Lala uphumule ngokwanele ngosuku lokuqala, ikakhulukazi ngobusuku bokuqala ngemuva kokufika. Ukuthatha iphilisi elilodwa le-melatonin ngaphambi kokulala kungaba usizo olukhulu, ngoba le hormone inomsebenzi wokulawula umjikelezo we-circadian futhi ikhiqizwa ebusuku ngenhloso yokuvuselela ukulala;
3. Gwema ukulala ubuthongo ngesikhathi sendiza, enikeza ukukhetha ukulala, njengoba kungenzeka ukulala ngesikhathi sokulala;
4. Gwema ukuphuza amaphilisi okulalanjengoba bekwazi ukuqhubeka nokuhlehlisa umjikelezo. Kulokhu, okunconyelwa kakhulu ukuthatha ama-teas akhuthaza umuzwa wokuphumula;
5. Hlonipha isikhathi sezwe oya kulo, ukulandela isikhathi sokudla nesikhathi sokulala nokuvuka, njengoba kuphoqa umzimba ukuthi ujwayele ngokushesha umjikelezo omusha;
6. Cwilisa ilanga bese uzihambela ngaphandle, njengoba ukushiswa yilanga kukhuthaza ukukhiqizwa kukavithamini D futhi kusiza umzimba ukuzivumelanisa kangcono nohlelo olusha olusunguliwe.

Ngaphezu kwalokho, njengendlela yokulwa ne-jet lag kunconywa ukuthi ulale kahle ebusuku, okunzima kulesi simo njengoba umzimba usetshenziselwe isikhathi esihluke ngokuphelele. Bheka le vidiyo elandelayo ukuthola amanye amathiphu okulala kahle ebusuku: