Yini Ebangela IJet Lag nokuthi Yini Ongayenza Ukuphatha Nokuvimbela Izimpawu?

-Delile

• Izimbangela ze-jet lag
• Amawashi akho awahambelani
• Isikhathi sokulala
• Ukukhanya kwelanga
• Ukukhathala kokuhamba
• Ukuphela kwamanzi emzimbeni
• Ikhofi notshwala
• Ezinye izinto ezithinta i-jet lag
• Izimpawu ze-jet lag
• Ukuvimbela i-jet lag
• 1. Snuza endizeni
• 2. Uma ufika lapho uya khona ngesikhathi sasebusuku lapho, zama ukuhlala uphapheme amahora ambalwa ngaphambi kokuba ufike.
• 3. Khetha izikhathi zokundiza ngamasu
• 4. Ukulala kancane
• 5. Hlela izinsuku ezingeziwe
• 6. Lindela ushintsho
• 7. Ungashayi utshwala
• 8. Ukudla okusalele emajetini
• 9. Zivocavoce ngokuzivocavoca umzimba
• 10. Phuza itiye elinamakhambi
• Ukwelapha i-jet lag
• Ukukhanya kwelanga
• Ukwelashwa okulula
• I-Melatonin
• Amaphilisi okulala
• Yidla ngezikhathi ezijwayelekile zokudla
• Thatha okugeza okushisayo
• Amanye amakhambi asekhaya
• Ukudla okudlela endlini

I-jet lag yenzeka lapho iwashi lemvelo lomzimba wakho, noma isigqi se-circadian, liphazanyiswa ukuya ezindaweni zesikhathi ezahlukahlukene. Lesi simo sokulala okwesikhashana sithinta amandla akho kanye nesimo sokuqapha.

Umzimba wakho uqondaniswe nomjikelezo wamahora angama-24 noma iwashi lomzimba.

Umzimba wakho ulandela leli washi langaphakathi ukwenza imisebenzi ethile yebhayoloji, njengokukhipha ama-hormone akusiza ulale, noma ukwandisa izinga lokushisa lomzimba wakho ukukusiza ukuthi uvuke ekuqaleni kosuku lwakho.

I-jet lag, ebizwa nangokuthi i-desynchronosis noma i-circadian dysrhythmia, ingeyesikhashana, kepha ingaphazamisa usuku lwakho ngezindlela eziningi. Kungadala:

• ukukhathala
• ukozela
• ukukhathala
• isisu esibuhlungu

Lezi zimpawu aziyona ingozi, kodwa zingathinta inhlalakahle yakho. Ukulungiselela i-jet lag, futhi mhlawumbe ukuyivimba, kungakusiza uqinisekise ukuthi le nkinga evamile ayiphazamisi uhambo lwakho olulandelayo.

Izimbangela ze-jet lag

Umzimba wakho ngokwemvelo usethwe kumjikelezo wamahora angama-24 owaziwa njengesigqi sakho se-circadian. Izinga lokushisa lomzimba wakho, ama-hormone, neminye imisebenzi yebhayoloji iyenyuka futhi yehle ngokuya ngalesi silinganiso sesikhathi sangaphakathi.

I-jet lag iphazamisa iwashi lomzimba wakho ngezizathu eziningana:

Amawashi akho awahambelani

Lapho usohambweni, iwashi lomzimba wakho kungenzeka lingabe lisahambisana nesikhathi endaweni yakho entsha.

Isibonelo, ungaphuma e-Atlanta ngo-6 ntambama. isikhathi sendawo bese ufika eLondon ngo-7 ekuseni isikhathi sendawo. Umzimba wakho, nokho, ucabanga ukuthi ngu-1 ekuseni.

Manje, njengoba kungenzeka ukuthi ufinyelela ukukhathala okuphezulu, udinga ukuhlala uphapheme amanye amahora ayi-12 kuye kwangama-14 ukusiza umzimba wakho ujwayele indawo yesikhathi esisha.

Isikhathi sokulala

Ungasiza ukulungisa umzimba wakho endaweni entsha yesikhathi ngokulala endizeni, kepha kunezici eziningana ezikwenza kube nzima ukulala ngenkathi usohambweni. Lokhu kufaka phakathi izinga lokushisa, umsindo, nenduduzo.

Ngakolunye uhlangothi, ungalala kakhulu endizeni futhi ulahle iwashi lomzimba wakho. Lokhu kungenzeka ngoba ingcindezi ye-barometric ezindizeni ithanda ukuba ngaphansi kunomoya phansi.

Lokhu kufana nokuba sentabeni engamamitha angu-8,000 (2.44 km) ngaphezu kogu lolwandle. Ngenkathi kukhona umoya-mpilo omningi nje emoyeni, umfutho ophansi ungaholela ekutheni umoya-mpilo omncane ufinyelele egazini. Amazinga e-oksijeni aphansi angakwenza ube buthakathaka, okungakhuthaza ukulala.

Ukukhanya kwelanga

Ukukhanya kwelanga kakhulu egumbini lendiza noma ukuthola isikhathi sesikrini esiningi ngenkathi usohambweni nakho kungathinta iwashi lomzimba wakho. Lokhu kungenxa yokuthi ukukhanya kusiza ukulawula ukuthi umzimba wakho wenza i-melatonin engakanani.

I-hormone melatonin isiza umzimba wakho ukuba ulungele ukulala. Ikhishwa ebuchosheni ebusuku lapho amalambu efiphele.

Emini noma lapho kukhanya, umzimba wakho unciphisa ukukhiqizwa kwe-melatonin, okusiza ukuba uvuke kakhudlwana.

Ukukhathala kokuhamba

Ucwaningo lwezokwelapha lukhombisa ukuthi ukukhathala kokuhamba nakho kunomthelela kwi-jet lag. Izinguquko kumfutho we-cabin nokuphakama okuphezulu ngesikhathi sokuhamba emoyeni kungaba nomthelela kwezinye izimpawu ze-jet lag, ngaphandle kokuhamba ezindaweni zesikhathi.

Abanye abantu bangathola ukugula kokuphakama lapho behamba ngendiza. Lokhu kungadala izimpawu ezingadala i-jet lag efana nale:

• ubuhlungu bekhanda
• ukukhathala
• isicanucanu esingase sibhebhethekise i-jet lag

Ukuphela kwamanzi emzimbeni

Ukwehla kwamanzi emzimbeni nakho kungaba nomthelela kwezinye izimpawu ze-jet lag.

Uma ungaphuzi amanzi anele phakathi nendiza yakho, ungathola ukoma emzimbeni kancane. Ngaphezu kwalokho, amazinga omswakama aphansi ezindizeni, ezingadala ukulahleka kwamanzi amaningi.

Ikhofi notshwala

Abahambi bavame ukujabulela iziphuzo endizeni okungenzeka bangayiphuzi ngalezo zimali noma ngalezo zikhathi.

Ukuphuza ikhofi, itiye nezinye iziphuzo ezine- caffeine kungakuvimbela ukuba ulale ngokwanele endizeni. I-caffeine nayo ingakwenza ungabi namanzi amaningi.

Ukuphuza utshwala kungakwenza ukozele, kepha kungalimaza ikhwalithi yokulala. Utshwala bungadala ukukhathala, ubuhlungu bekhanda, isicanucanu, neminye imiphumela emibi eba yimbi kakhulu ngokusalela kwendiza.

Ezinye izinto ezithinta i-jet lag

Ukundiza kukuvumela ukuthi weqe izindawo eziningi zesikhathi ngokushesha okukhulu. Kuyindlela esebenza kahle kakhulu yokuhamba. Lapho uwela izindawo eziningi, ziba zimbi kakhulu izimpawu zakho ze-jet lag.

Abahambi asebekhulile banamathuba amaningi okuthola izimpawu ezinzima kakhulu ze-jet lag kunabahambi abancane. Abahambi abasebasha, kufaka phakathi izingane, bangaba nezimpawu ezimbalwa futhi bajwayele isikhathi esisha ngokushesha okukhulu.

Ukuqondiswa okundizayo kungaba nomthelela omkhulu kuzimpawu zakho ze-jet lag, futhi.

Izimpawu zivame ukuba lapho uhamba ngasempumalanga. Lokho kungenxa yokuthi ukuhlala uphapheme kamuva ukusiza umzimba wakho ujwayele indawo yesikhathi esisha kulula kunokuphoqa umzimba wakho ukuba ulale ngaphambi kwesikhathi.

Izimpawu ze-jet lag

I-jet lag yenzeka lapho isigqi semvelo somzimba wakho sicasulwa kakhulu ukuhamba. Uma ulwa nesigqi semvelo somzimba wakho ukufanisa indawo entsha yesikhathi, ungaqala ukuhlangabezana nezimpawu ze-jet lag.

Lezi zimpawu zivame ukuvela kungakapheli amahora angu-12 wokufika endaweni yakho entsha, futhi zingahlala izinsuku ezimbalwa.

Izimpawu ezivame kakhulu ze-jet lag zifaka:

• ukukhathala nokukhathala
• ukozela
• ukucasuka
• ngizizwa ngididekile kancane futhi ngididekile
• ukukhathala
• izingqinamba ezincane zamathumbu, kufaka phakathi isisu nesifo sohudo
• ukulala ngokweqile
• ukuqwasha

Kubantu abaningi, izimpawu ze-jet lag zimnene. Uma uhlangabezana nezimpawu ezinzima kakhulu, njengokujuluka okubandayo, ukuhlanza, nomkhuhlane, kungenzeka ukuthi uhlangabezana nokunye okufana nokuthi:

• igciwane
• umkhuhlane
• ukugula kokuwa

Uma lezi zimpawu zihlala ngaphezu kwamahora angama-24, bonana nodokotela ukuze uthole ukwelashwa.

Ukuvimbela i-jet lag

Ungasiza ukuvimbela noma ukunciphisa i-jet lag ngokulandela lezi zeluleko namasu:

1. Snuza endizeni

Zama ukulala endizeni uma uhambela ngasempumalanga futhi ungene osukwini olusha. Letha izinto zokufakwa endlebeni kanye nezembozo zamehlo ukusiza ukunciphisa umsindo nokukhanya.

2. Uma ufika lapho uya khona ngesikhathi sasebusuku lapho, zama ukuhlala uphapheme amahora ambalwa ngaphambi kokuba ufike.

Lokhu kulapho kungumqondo omuhle ukusebenzisa isikhathi sesikrini nokukhanya ukusiza ukufaka kabusha uhlelo lwakho lokulala. Lala lapho ufika bese uvuka ekuseni ukuze ujwayelane nendawo yesikhathi esisha.

3. Khetha izikhathi zokundiza ngamasu

Khetha indiza ekuvumela ukuthi ufike kusihlwa. Ngale ndlela, ukuhlala kuze kube yisikhathi sokulala endaweni yakho entsha yesikhathi akunzima kangako.

4. Ukulala kancane

Uma isikhathi sokulala sikude kakhulu futhi udinga ukulala, thatha isihlwathi samandla esingeqile kumaminithi angama-20 kuye kwangama-30. Ukulala isikhathi eside kunalokho kungavimbela ukulala kamuva ebusuku.

5. Hlela izinsuku ezingeziwe

Thatha ukunaka kubasubathi bese ufika lapho uya khona ezinsukwini ezimbalwa ngaphambi kwesikhathi ukuze ujwayele indawo yesikhathi ngaphambi kwanoma yimuphi umcimbi omkhulu noma umhlangano ohlela ukuya kuwo.

6. Lindela ushintsho

Uma undizela ngasempumalanga, zama ukusukuma emahoreni ambalwa ngaphambi kwezinsuku ezimbalwa ngaphambi kokuhamba kwakho. Uma undizela ngasentshonalanga, yenza okuphambene. Hlala uphapheme ngokuhamba kwesikhathi uphinde uvuke kamuva ukukusiza uzijwayeze ngaphambi kokuthi uhambe.

7. Ungashayi utshwala

Gwema utshwala ne-caffeine ngayizolo nangosuku lwendiza yakho. Lezi ziphuzo zingaphazamisa iwashi lakho lemvelo futhi zivimbele ukulala. Ekugcineni zingazenza zibe zimbi kakhulu izimpawu ze-jet lag.

8. Ukudla okusalele emajetini

Gwema ukudla okunosawoti noshukela ngenkathi usohambweni. Hlala unamanzi ngezithelo nemifino emisha.

Futhi gwema ukudla ngokweqile. Ukudla okunomsoco kungasiza ukunciphisa ezinye izimpawu ze-jet lag njengokulala okungafanele, ukukhathala, ukuqunjelwa, nesisu esibuhlungu.

9. Zivocavoce ngokuzivocavoca umzimba

Kungaba nzima ukugwema ukuhlala ngenkathi usendizeni, kepha ukuvivinya umzimba okuncane kungakusiza ulale kangcono. Zama ukwelula imilenze yakho noma nini lapho ukwazi khona. Sukuma kuphela lapho kuphephile ukwenza njalo.

Uma ushintsha izindiza, hamba uzungeze isikhumulo sezindiza noma ume esikhundleni sokuhlala esangweni lakho lokuhamba.

10. Phuza itiye elinamakhambi

Khetha ama-herbal teas angenayo i-caffeine esikhundleni sekhofi noma itiye. Ucwaningo lukhombisa ukuthi ukuphuza itiye le-chamomile ngaphambi kokulala kungasiza ekuthuthukiseni ukuthi ulala ngokushesha kangakanani nekhwalithi yakho yokulala.

Ukwelapha i-jet lag

I-jet lag ayidingi ukwelashwa ngaso sonke isikhathi, kepha kunezindlela ezimbalwa ongakhetha kuzo uma izimpawu ziyahlupha futhi zikuvimbela ekwenzeni imisebenzi yakho yansuku zonke.

Ukukhanya kwelanga

Ukukhanya kwelanga kutshela umzimba wakho ukuthi sekuyisikhathi sokuvuka. Uma ukwazi, phumela ngaphandle ekukhanyeni kwelanga ngezikhathi zasemini eziyinhloko lapho ufika endaweni yakho. Lokhu kungasiza ukusetha kabusha iwashi lomzimba wakho futhi kunciphise izimpawu ze-jet lag.

Ukwelashwa okulula

Amabhokisi akhanyisiwe, amalambu, nama-visors angakusiza ukusetha kabusha isigqi sakho se-circadian. Isibani sokuzenzela silingisa ilanga futhi sisiza ukunaka umzimba wakho ukuze uvuke.

Lapho usufikile lapho uya khona okusha, ungasebenzisa le ndlela yokwelashwa ukukusiza ukuthi uhlale uphapheme ngezikhathi zokuzela ukuze umzimba wakho ukwazi ukuzivumelanisa kangcono.

I-Melatonin

I-Melatonin iyi-hormone eyenziwa ngumzimba wakho ngokwemvelo emahoreni ngaphambi kokulala. Ungathatha izengezo ze-melatonin ngaphezulu kwe-counter (i-OTC) ukuqala ubuthongo lapho umzimba wakho ulwa nalo.

IMelatonin isebenza ngokushesha, ngakho-ke ungayithathi ngaphezu kwemizuzu engama-30 ngaphambi kokuba ukwazi ukulala.

Qiniseka ukuthi ungalala futhi amahora ayisishiyagalombili agcwele uma uthatha. I-Melatonin ingakwenza ukozele uma uvuka ngaphambi kokuba imiphumela iphele.

Amaphilisi okulala

Uma uhlangabezana nokuqwasha lapho usohambweni, noma uma kunzima ukulala ezindaweni ezintsha, khuluma nodokotela wakho ngamaphilisi okulala.

Eminye yale mithi iyatholakala njengemikhiqizo ye-OTC, kepha udokotela wakho angakunika izinhlobo ezinamandla uma kunesidingo.

Imithi yokulala inemiphumela emibi ethile, ngakho-ke qiniseka ukuthi ukhuluma nodokotela wakho futhi uqonde ukuthi ayini ngaphambi kokuthatha noma yini.

Yidla ngezikhathi ezijwayelekile zokudla

ngithole ukuthi ukushintsha lapho udla kungasiza umzimba wakho ukujwayela i-jet lag. Umzimba wakho ungakhombisa ukulamba ngezikhathi eziseduze nalapho ubuzodla khona. Uma ukwazi, ungazinaki lezo zindlela zokulamba.

Yidla ngesikhathi esifanele sendawo yakho entsha yesikhathi ukusiza umzimba wakho ulandele izinkomba ezintsha. Ukudla okudlayo kungathinta nezinga lakho lokulala uma usuyolala.

Thatha okugeza okushisayo

Thatha okugeza okuphumuzayo okugeza noma ishawa ngaphambi kokulala. Lokhu kungasiza umzimba wakho ukuba wehlele phansi futhi ulale ngokushesha.

Amanye amakhambi asekhaya

Ukulala kahle ebusuku kuyindlela yokwelapha izifo eziningi. Nawa amanye amathiphu ongawalandela ngaphambi kokuhamba:

• Phumula kahle ngaphambi kokuhamba futhi ungaqali uhambo lwakho ulale ubuthongo.
• Yiba nesidlo sakusihlwa esincane emahoreni ambalwa ngaphambi kokuhlela ukulala.
• Gwema izikrini zekhompyutha, ze-TV nezefoni amahora ambalwa ngaphambi kokulala.
• Fiphaza izibani emahoreni ambalwa ngaphambi kokulala.
• Phuza itiye le-chamomile noma zama ukuphumuza amafutha abalulekile njenge-lavender ukukhuthaza ukulala.
• Thola ubusuku obugcwele bokulala ngobusuku bakho bokuqala endaweni entsha.
• Nciphisa iziphazamiso ngokucisha izingcingo nokuthulisa i-electronics.
• Sebenzisa amahlumela endlebe, imishini yomsindo, nezimaski zamehlo ukuqeda umsindo nokukhanya.
• Lungisa uhlelo lwakho ngokufanele.

Ukudla okudlela endlini

Kungathatha izinsuku ezimbalwa ukuthi umzimba wakho ujwayele indawo yesikhathi esisha. Ukulungisa amashejuli wakho wokudla, ukusebenza, nokulala ngokushesha kungasiza ukusheshisa inqubo.

Ngenkathi ulungisa, ungathola izimpawu ze-jet lag. I-jet lag kungenzeka iphele ezinsukwini ezimbalwa ngemuva kokufika kwakho.

Zinike isikhathi sokuzijwayeza uhlelo olusha, futhi usazokwazi ukujabulela uhambo lwakho.