Ukuthintela i-jet lag

I-jet lag sisifo sokulala esibangelwa kukuhamba ngamaxesha ahlukeneyo. I-jet lag yenzeka xa iwotshi yebhayoloji yomzimba wakho ingasetiwanga kunye nomda wexesha okhoyo.

Umzimba wakho ulandela iwotshi yangaphakathi yeeyure ezingama-24 ebizwa ngokuba ngumjikelo wokujikeleza. Ixelela umzimba wakho ukuba uza kulala nini kwaye uvuke nini. Iimpawu ezivela kwindawo okuyo, njengokuphuma nokutshona kwelanga, nceda usete le wotshi yangaphakathi.

Xa udlula kwimimandla yamaxesha eyahlukeneyo, kunokuthatha umzimba wakho iintsuku ezimbalwa ukuziqhelanisa nexesha elahlukileyo.

Unokuziva ngathi lixesha lokulala iiyure ezininzi ngaphambi kokulala. Ukufumana ixesha elininzi lokudlula, iba mbi ngakumbi i-jet lag yakho. Kwakhona, ukuhamba empuma kunokuba nzima ukulungelelanisa ngenxa yokuba uphulukana nexesha.

Iimpawu ze-jet lag zibandakanya:

• Ingxaki yokulala okanye ukuvuka
• Ukudinwa emini
• Ukudideka
• Imvakalelo ngokubanzi yokungaphili
• Intloko ebuhlungu
• Ukucaphuka
• Isisu sikhathazekile
• Imisipha yomzimba

Ngaphambi kohambo lwakho:

• Phumla ngokwaneleyo, utye ukutya okusempilweni, kwaye wenze imithambo.
• Cinga ngokulala kwangexesha ngaphambi kobusuku ngaphambi kokuba uhambe xa usiya empuma. Yiya kulala emva kwexesha ubusuku obuthile xa usiya entshona. Oku kuya kunceda ukuseta iwotshi yakho yangaphakathi ngaphambi kokuba uhambe.

Ngexa ubhabha:

• Sukulala ngaphandle kokuba kuyadibana nexesha lokulala lendawo oya kuyo. Ngelixa uvukile, vuka uhambehamba amaxesha ambalwa.
• Ngexesha lokumisa, zenze ukhululeke kwaye uphumle.
• Sela amanzi amaninzi, kodwa kuphephe ukutya kakhulu, utywala kunye necaffeine.

I-Melatonin, isongezelelo sehomoni, sinokunceda ukunciphisa i-jet lag. Ukuba uza kubaleka ngexesha lokulala kwindawo oya kuyo, thatha i-melatonin (3 ukuya kwi-5 milligrams) ngelo xesha kwaye uzame ukulala. Emva koko zama ukuthatha i-melatonin iiyure ezininzi ngaphambi kokulala iintsuku ezininzi wakufika.

Xa ufika:

• Iihambo ezimfutshane, zama ukutya nokulala ngamaxesha akho aqhelekileyo, ukuba kunokwenzeka, ngelixa usiya khona.
• Ukuhamba ixesha elide, ngaphambi kokuba uhambe, zama ukuziqhelanisa neshedyuli yexesha lendawo oya kuyo. Setha iwotshi yakho kwixesha elitsha njengoko uqala uhambo.
• Kuthatha usuku ukulungelelanisa ukuya kwimimandla emibini ukuya kumaxesha amabini. Ke ukuba uhamba ngaphezulu kwemimandla yamaxesha amathathu, kuya kuthatha malunga neentsuku ezimbini ukuze umzimba wakho uvumelane.
• Namathela kwimithambo yesiqhelo yomthambo ngelixa ungekhoyo. Kuphephe ukuzilolonga sele kuhlwile, kuba oko kungakugcina uphaphile.
• Ukuba uhamba umcimbi obalulekileyo okanye intlanganiso, zama ukufika kwindawo oya kuyo kwangoko. Oku kunokunceda umzimba wakho ukuba uhlengahlengise ngaphambi kwexesha ukuze ube sowugqwesileyo ngelixa usisiganeko.
• Zama ukuba ungenzi naziphi na izigqibo ezibalulekileyo kusuku lokuqala.
• Nje ukuba ufike, chitha ixesha elangeni. Oku kunokunceda ukuseta iwotshi yakho yangaphakathi.

Ukuphazamiseka kokulala kwisangqa se-circadian; Ingxaki yeJet lag

UDrake CL, uWight KP. Umsebenzi weShift, ukuphazamiseka emsebenzini, kunye nejet lag. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 75.

UMarkwell P, uMcLellan SLF. Ijet lag. Ku: Ilitye eliyintloko JS, Kozarsky PE, Connor BA, Nothdurft HD, Mendelson M, Leder K, eds. Amayeza ohambo. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2019: isahluko 45.

• Iingxaki zokulala
• Impilo yabahambi