Indlela eqaqambileyo yokuNyanga iJet Lag kunye nokutya

Umxholo

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Ngeempawu ezibandakanya ukudinwa, ukuphazamiseka kokulala, iingxaki zesisu, kunye nobunzima bokugxila, i-jet lag mhlawumbi yeyona nto iphantsi kakhulu ekuhambeni. Kwaye xa ucinga ngeyona ndlela ilungileyo yokuhlengahlengisa kumda wexesha elitsha, ingqondo yakho mhlawumbi iya kuqala kwishedyuli yakho yokulala. Ukuba unokukufumana oko ngomkhondo ngokulala kwaye uvuke ngexesha elifanelekileyo, yonke enye into iya kuwela endaweni yayo, akunjalo? Kulungile ngokophononongo olutsha olupapashwe kwi IPsychology & Health, ikhona enye indlela, enokubakho esebenzayo yokufumana umzimba wakho ukuba uhlengahlengise kwaye ulwe nejet lag. Uphando olutsha lufumanise ukuba xa usitya ukutya kwakho kudlala indima ebalulekileyo ekusetheni iwotshi yomzimba wakho.

Kolu phando, abaphandi babhalise iqela labasebenzi beenqwelomoya abasebenza ixesha elide (abantu abawela imida yexesha kwi-reg) ukuvavanya iingcinga zabo. Kukho uphando lwangaphambili olumisela ukuba xa usitya kunempembelelo kwisigqi sakho se-circadian (iwotshi yangaphakathi yomzimba wakho ekuxelela ukuba uvuke nini, uye kulala, njl.). Ke ababhali bophononongo baqale ngethiyori yokuba ukuba aba bancedisi benqwelomoya banamathela kwisicwangciso sexesha sokutya esiqhelekileyo, esinezithuba ezilinganayo ngosuku olungaphambi kotshintsho lwendawo yexesha kunye neentsuku ezimbini emva koko, i-jet lag iya kuncitshiswa. Abahambi ngenqwelomoya bohlulwa baba ngamaqela amabini: elinye lathobela esi sicwangciso sokutya seentsuku ezintathu sokutya ukutya okunexesha elifanelekileyo, kunye nelokutya nangona befuna. (I-FYI, nantsi indlela ikofu ebusuku ejika ngayo isingqisho sakho sokujikeleza.)

Ekupheleni kophononongo, abaphandi bafumanisa ukuba iqela elisebenzisa isicwangciso sokutya esiqhelekileyo sokutya laliphaphile kwaye lincinci i-jet-lagged emva kotshintsho lwendawo yexesha labo. Ngoko, kubonakala ngathi ingcamango yabo yayichanile! "Uninzi lwabasebenzi luye luthembele ebuthongweni kunokuba batye amacebo okunciphisa iimpawu ze-jet lag, kodwa olu phononongo lubonakalise indima ebalulekileyo yamaxesha okutya anokuyidlala ekubuyiseleni ixesha lomzimba," njengoko uCristina Ruscitto, Ph.D., evela Isikolo seSayikholoji kwiYunivesithi yaseSurrey, omnye wababhali bokufunda, kunye nomntu owayesakuba ngumlindi wenqwelomoya, waphawula kumaphepha ndaba.

Ukuba i-jet lag yinto osokolayo nayo, esi sicwangciso kulula kakhulu ukusiphumeza. Ayisiyonto ingako malunga namaxesha otya ngawo ukutya kwakho, kodwa nangakumbi ukuba abekwe ngokulinganayo kwisithuba semini. Umzekelo, ukuba unenqwelomoya yakusasa, yitya isidlo sakusasa xa kukhanya (pakisha kwaye utye kwinqwelomoya, ukuba kuyimfuneko!), kwaye ke qiniseka ukuba utya isidlo sasemini kwiiyure ezine ukuya kwezintlanu emva koko kwaye ubuye isidlo sangokuhlwa esinye ukuya kwesinye ukuya. emva kweyure ezintlanu. Ngosuku olulandelayo emva kokuhamba, yitya kwakhona ukutya okuqhele ukwahlulwa phakathi kwemini ukuqala ngesidlo sakusasa kwakamsinya emva kokukhanya, nokuba uziva udiniwe. Iziphumo zophando zibonisa ukuba rhoqo Izidlo yinto enefuthe, engabambeleli ngokuthe ngqo kuso nasiphi na isikimu sexesha esihambelana nendawo yakho yexesha. Ngokungamangalisiyo, kubonakala ngathi ukutya kusicombululo kwenye ingxaki ekhoyo ebomini. (Ukuba unohambo olukhulu oluzayo, jonga ezi zokupheka kwasekuseni onokuzenza ngemizuzu emihlanu.)

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