Yintoni ebangela ukuba iJet Lag kwaye unokwenza ntoni ukuze ulawule kwaye uthintele iiMpawu?

Umxholo

• Izizathu ze-jet lag
• Iiwotshi zakho azihambelani
• Ixesha lokulala
• Ukukhanya kwelanga
• Ukudinwa kokuhamba
• Ukuphelelwa ngamanzi emzimbeni
• Ikofu kunye notywala
• Eminye imiba echaphazela i-jet lag
• Iimpawu zejet lag
• Ukuthintela i-jet lag
• 1. Snuza kwinqwelomoya
• 2. Ukuba ufika kwindawo oya kuyo ngelixa lasebusuku apho, zama ukuhlala uphaphile iiyure ezimbalwa ngaphambi kokuba ufike.
• 3. Khetha amaxesha endiza ngobuchule
• 4. Ukulala ngamandla
• Cwangcisa iintsuku ezingaphezulu
• 6. Lindela utshintsho
• 7. Musa ukubetha utywala
• 8. Ijethi yokutya okungapheliyo
• 9. Yenza umthambo
• 10. Sela iti yemifuno
• Ukunyanga i-jet lag
• Ilanga
• Unyango olukhanyayo
• IMelatonin
• Amacwecwe okulala
• Yitya ngamaxesha okutya aqhelekileyo
• Thatha ibhafu eshushu
• Olunye ulungiso lwasekhaya
• Yise kude

I-jet lag yenzeka xa iwotshi yendalo yomzimba wakho, okanye isingqisho se-circadian, iphazanyiswa kukuhamba kwindawo eyahlukeneyo yexesha. Le meko yokulala okwethutyana ichaphazela amandla kunye nemeko yokuphaphama.

Umzimba wakho ulungelelaniswe kumjikelo weeyure ezingama-24 okanye iwotshi yomzimba.

Umzimba wakho ulandela le wotshi yangaphakathi ukwenza imisebenzi ethile yebhayoloji, njengokukhupha iihormoni ezikunceda ulale, okanye ukwandisa ubushushu bomzimba wakho ukukunceda uvuke ekuqaleni kosuku lwakho.

I-jet lag, ekwabizwa ngokuba yi-desynchronosis okanye i-circadian dysrhythmia, yeyokwexeshana, kodwa inokuphazamisa usuku lwakho ngeendlela ezininzi. Inokubangela:

• ukudinwa
• ukozela
• ukungakhathali
• isisu esimoshakele

Ezi mpawu aziyongozi, kodwa zinokuchaphazela impilo-ntle yakho. Ukulungiselela i-jet lag, kwaye ngokunokwenzeka ukuyithintela, kunokukunceda uqinisekise ukuba esi sifo siqhelekileyo asiphazamisi uhambo lwakho olulandelayo.

Izizathu ze-jet lag

Umzimba wakho ngokwendalo usethwe kumjikelo weeyure ezingama-24 owaziwa ngokuba sisingqisho sakho sokujikeleza. Ubushushu bomzimba wakho, iihormoni, kunye neminye imisebenzi yebhayoloji iyenyuka kwaye yehle ngokwale gauge yangaphakathi.

I-jet lag iphazamisa iwotshi yomzimba wakho ngezizathu ezininzi:

Iiwotshi zakho azihambelani

Xa useluhambeni, iwotshi yomzimba wakho ayisayi kulungelelana nexesha kwindawo yakho entsha.

Umzekelo, ungabhabha uphume eAtlanta ngeye-6 ntambama. ixesha lendawo kwaye ufike eLondon ngo-7 kusasa ngexesha lendawo. Umzimba wakho, nangona kunjalo, ucinga ukuba ngu-1 ekuseni.

Ngoku, kanye njengokuba kunokwenzeka ukuba ufikelele ekudinweni okuphezulu, kufuneka uhlale uphaphile ezinye iiyure ezili-12 ukuya kwezili-14 ukunceda umzimba wakho uhlengahlengise kumda wexesha omtsha.

Ixesha lokulala

Unokukunceda ukulungiselela umzimba wakho kwindawo entsha ngokulala kwinqwelomoya, kodwa izinto ezininzi zenza kube nzima ukulala xa useluhambeni. Oku kubandakanya ubushushu, ingxolo, kunye nenqanaba lokuthuthuzela.

Kwelinye icala, unokulala kakhulu kwinqwelomoya kwaye ulahle iwotshi yomzimba wakho. Oku kunokwenzeka ngenxa yokuba uxinzelelo lwe-barometric kwiinqwelomoya luye lube sezantsi kunomoya osemhlabeni.

Oku kuyafana nokuba sentabeni ekwi-8,000 yeenyawo (2.44 km) ngaphezulu komphakamo wolwandle. Ngelixa kukho ioksijini eninzi emoyeni, uxinzelelo olusezantsi lunokubangela ioksijini encinci ifikelele kwigazi. Amanqanaba e-oksijini asezantsi anokukwenza ube lethargic, enokukhuthaza ukulala.

Ukukhanya kwelanga

Ukukhanya kwelanga kakhulu kwikhabhathi yenqwelomoya okanye ukufumana ixesha elininzi lescreen ngelixa useluhambeni kunokuchaphazela iwotshi yomzimba wakho. Kungenxa yokuba ukukhanya kunceda ukulawula ukuba ingakanani i-melatonin eyenziwa ngumzimba wakho.

IHermon melatonin inceda umzimba wakho ukuba ulungele ukulala. Kukhutshwa kwingqondo ebusuku xa izibane zifiphele.

Emini okanye xa kukhanya, umzimba wakho ucothisa imveliso ye-melatonin, ekunceda ukuba uvuke ngakumbi.

Ukudinwa kokuhamba

Izifundo zonyango zibonisa ukuba ukudinwa kokuhamba kukwa negalelo kwi-jet lag. Utshintsho kuxinzelelo lwekhabhathi kunye nokuphakama okuphezulu ngexesha lokuhamba komoya kunokuba negalelo kwezinye zeempawu ze-jet lag, ngaphandle kokuhamba ngexesha lendawo.

Abanye abantu banokugula ngenxa yokuhamba ngenqwelomoya. Oku kunokubangela iimpawu ezinokubangela ukuba mandundu i-jet lag efana:

• intloko ebuhlungu
• ukudinwa
• isicaphucaphu esinokuba mandundu ngakumbi i-jet lag

Ukuphelelwa ngamanzi emzimbeni

Ukuphelelwa ngamanzi emzimbeni kunokuba negalelo kwezinye iimpawu ze-jet lag.

Ukuba awuseli manzi ngokwaneleyo ngexesha lokubhabha, ungafumana amanzi emzimbeni. Ukongeza, amanqanaba okufuma aphantsi kwiiplanethi, ezinokubangela ukulahleka kwamanzi ngaphezulu.

Ikofu kunye notywala

Abahambi bathanda ukonwaba iziyobisi kwinqwelomoya abanokuthi bangaseli kwezi zixa okanye ngala maxesha.

Ukusela ikofu, iti, kunye nezinye iziselo ezine-caffeine kunokukuthintela ukuba ungalali ngokwaneleyo kwinqwelo-moya. I-Caffeine inokukwenza ukuba ube ne-dehydrated ngakumbi.

Ukusela utywala kunokukwenza wozele, kodwa kunokubenza bomelele ubuthongo. Utywala bunokubangela ukudinwa, iintlungu zentloko, isicaphucaphu, kunye nezinye iziphumo ezibi ezenza mandundu i-jet lag.

Eminye imiba echaphazela i-jet lag

Ukubhabha kukuvumela ukuba uwele imimandla emininzi ngokukhawuleza. Yindlela efanelekileyo yokuhamba. Ixesha elininzi owela ngalo, kokukhona ziya kubakho kakhulu iimpawu zakho zejet lag.

Abahambi abakhulileyo kunokwenzeka ukuba babe neempawu ezinzima zejet lag kunabahambi abancinci. Abahambi abancinci, kubandakanya abantwana, banokuba neempawu ezimbalwa kwaye bahlengahlengise ixesha elitsha ngokukhawuleza.

Ulwalathiso oluphaphayo lunokuba nefuthe elikhulu kwiimpawu zakho zejet lag, nazo.

Iimpawu zihlala zikhona xa usiya empuma. Kungenxa yokuba ukuhlala uphaphile kamva ukunceda umzimba wakho ukuba uhlengahlengise kwindawo entsha yexesha kulula kunokunyanzela umzimba wakho ukuba ulale kwangoko.

Iimpawu zejet lag

I-jet lag yenzeka xa izingqi zendalo zomzimba wakho ziphazamiseka kakhulu kukuhamba. Xa usilwa nesingqi sendalo somzimba wakho sokutshatisa indawo entsha yexesha, ungaqala ukufumana iimpawu zejet lag.

Ezi mpawu zihlala zibonisa ngaphakathi kweeyure ezili-12 zokufika kwindawo yakho entsha, kwaye zinokuhlala iintsuku ezininzi.

Iimpawu eziqhelekileyo ze-jet lag zibandakanya:

• ukudinwa nokudinwa
• ukozela
• ukucaphuka
• Ndiziva ndididekile kancinci kwaye ndididekile
• ukungakhathali
• imiba encinci yesisu, kubandakanya isisu esibuhlungu kunye norhudo
• ukulala kakhulu
• ukuphuthelwa

Kubantu abaninzi, iimpawu ze-jet lag zithambile. Ukuba ufumana iimpawu ezibi kakhulu, njengokujuluka okubandayo, ukugabha, kunye nomkhuhlane, unokuba uhlangabezana nenye into, enje:

• intsholongwane
• ebandayo
• Ukugula kwindawo ephezulu

Ukuba ezi mpawu zihlala ngaphezulu kweeyure ezingama-24, bona ugqirha ukuze afumane unyango.

Ukuthintela i-jet lag

Unokunceda ukuthintela okanye ukunciphisa i-jet lag ngokulandela ezi ngcebiso kunye nezicwangciso:

1. Snuza kwinqwelomoya

Zama ukulala kwinqwelomoya ukuba uhamba usiya empuma kwaye ungene kumhla omtsha. Yizisa ii-earplugs kunye neemaski zamehlo ukunceda ukunciphisa ingxolo kunye nokukhanya.

2. Ukuba ufika kwindawo oya kuyo ngelixa lasebusuku apho, zama ukuhlala uphaphile iiyure ezimbalwa ngaphambi kokuba ufike.

Yilapho kuluvo olulungileyo ukusebenzisa ixesha lesikrini kunye nokukhanya ukunceda ukubuyisela ishedyuli yakho yokulala. Yiya kulala xa ufika kwaye uvuke kusasa ukuze uqhelane nomda wexesha elitsha.

3. Khetha amaxesha endiza ngobuchule

Khetha inqwelomoya ekuvumela ukuba ufike ngorhatya. Ngale ndlela, ukuhlala kude kube lixesha lokulala kwindawo yakho entsha yexesha akunzima kangako.

4. Ukulala ngamandla

Ukuba ixesha lokulala likude kakhulu kwaye ufuna ukulala kancinci, thatha ikhefu ngamandla elingekho ngaphezulu kwemizuzu engama-20 ukuya kwengama-30. Ukulala ixesha elide kunoko kunokuthintela ukulala kamva ebusuku.

Cwangcisa iintsuku ezingaphezulu

Thatha umkhondo kubadlali kwaye ufike kwindawo oya kuyo kwiintsuku ezimbalwa kwangoko ukuze uqhelane nomda wexesha ngaphambi kwawo nawuphi na umsitho omkhulu okanye intlanganiso oceba ukuya kuyo.

6. Lindela utshintsho

Ukuba ubhabha usiya ngasempuma, zama ukuvuka kwiiyure ezimbalwa ngaphambili kwiintsuku ezimbalwa ngaphambi kokuba uhambe. Ukuba ubhabha usiya ngasentshona, yenza okwahlukileyo. Hlala uvukile kamva kwaye uvuke kamva ukukunceda ukuba uhlengahlengise ngaphambi kokuba uhambe.

7. Musa ukubetha utywala

Thintela utywala kunye necaffeine kusuku olungaphambi kosuku lokubaleka kwakho. Ezi ziselo zinokuphazamisa iwotshi yakho yendalo kunye nokuthintela ukulala. Banokuthi ekugqibeleni benze ukuba iimpawu ze-jet lag zibi ngakumbi.

8. Ijethi yokutya okungapheliyo

Kuphephe ukutya okunetyiwa neswekile xa useluhambeni. Hlala uhlanjululwe ngeziqhamo kunye nemifuno.

Kulumkele nokutya kakhulu. Ukutya okunokulinganisela kunokunceda ukunciphisa ezinye iimpawu ze-jet lag njengokulala okungalunganga, ukudinwa, ukuqunjelwa, kunye nesisu esibuhlungu.

9. Yenza umthambo

Kunokuba nzima ukuthintela ukuhlala ngelixa usendizeni, kodwa ukuzilolonga kancinci kunokukunceda ulale ngcono. Zama ukolula imilenze yakho nanini na unakho. Yima kuphela xa kukhuselekile ukwenza njalo.

Ukuba utshintsha iinqwelomoya, hamba-hamba ujikeleza kwisikhululo seenqwelomoya okanye ume endaweni yokuhlala esangweni lokumka kwakho.

10. Sela iti yemifuno

Khetha ii-herbal non-caffeine teas endaweni yekhofi okanye iti. Uphando lubonisa ukuba ukusela iti ye-chamomile ngaphambi kokulala kunokunceda ukuphucula ukuba ulala ngokukhawuleza kangakanani kunye nomgangatho wokulala.

Ukunyanga i-jet lag

I-jet lag ayisoloko ifuna unyango, kodwa iindlela ezimbalwa ziyafumaneka ukuba iimpawu ziyakhathaza kwaye zikuthintela ekwenzeni imisebenzi yakho yemihla ngemihla.

Ilanga

Ukukhanya kwelanga kuxelela umzimba wakho ukuba lixesha lokuba uvuke. Ukuba unako, phumela ngaphandle elangeni ngexesha lokuqala kwemini wakufika kwindawo yakho. Oku kunokunceda ukuseta iwotshi yomzimba wakho kunye nokunciphisa iimpawu zejet lag.

Unyango olukhanyayo

Iibhokisi ezikhanyisiweyo, izibane, kunye nemiboniso inokunceda ukuseta kwakhona izingqisho zakho zomsasadi. Ukukhanya kokuzenzekelayo kulingisa ilanga kwaye kunceda ukujonga umzimba wakho ukuba uvuke.

Nje ukuba ufike kwindawo yakho entsha, unokusebenzisa olu nyango ukukunceda uhlale uphaphile ngexesha lokozela ukuze umzimba wakho ukwazi ukuzihlengahlengisa.

IMelatonin

I-Melatonin yihommone eyenziwa ngumzimba wakho ngokwemvelo kwiiyure ngaphambi kokulala. Ungathatha ngaphezulu kwe-counter (i-OTC) izongezo ze-melatonin ukuqala ubuthongo xa umzimba wakho ulwa nayo.

I-Melatonin isebenza ngokukhawuleza, ngoko ungayithathi ngaphezu kwemizuzu engama-30 ngaphambi kokuba ukwazi ukulala.

Qinisekisa ukuba unokulala iiyure ezisi-8 ezipheleleyo xa usithatha. I-Melatonin inokukwenza wozele ukuba uvuka ngaphambi kokuba iziphumo ziphele.

Amacwecwe okulala

Ukuba ufumana ukulala xa uhamba, okanye ukuba kunzima ukulala kwiindawo ezintsha, thetha nogqirha wakho malunga nokulala iipilisi.

Amanye ala mayeza ayafumaneka njengeemveliso ze-OTC, kodwa ugqirha wakho unokumisela iinguqulelo ezinamandla xa kukho imfuneko.

Amayeza okulala aneziphumo ebezingalindelekanga ezininzi, ke qiniseka ukuba uthethe nogqirha wakho kwaye uqonde ukuba yintoni ngaphambi kokuba uthathe nantoni na.

Yitya ngamaxesha okutya aqhelekileyo

Ufumanise ukuba ukutshintsha xa usitya kunokunceda umzimba wakho uhlengahlengise kwi-jet lag. Umzimba wakho unokubonisa indlala ngamanye amaxesha kufutshane nalapho ubunokutya khona. Ukuba unako, ungazihoyi ezo ndlala.

Yitya ngexesha elifanelekileyo kwindawo yakho entsha yexesha ukunceda umzimba wakho ulandele imikhondo emitsha. Ukutya okutyayo nako kunokuchaphazela umgangatho wokulala kwakho xa uye kulala.

Thatha ibhafu eshushu

Thatha ibhafu yokuhlambela eshushu okanye ishawa ngaphambi kokuba ulale. Oku kunokunceda umzimba wakho uphefumle kwaye ulale ngokukhawuleza.

Olunye ulungiso lwasekhaya

Ukulala ubusuku obulungileyo lunyango olunyanga izifo ezininzi. Nazi ezinye iingcebiso ekufuneka uzilandele ngaphambi kokuba uhambe:

• Phumla kakuhle ngaphambi kokuba uhambe kwaye ungaqali uhambo lwakho ulala ubuthongo.
• Yiba nesidlo sangokuhlwa esilula kwiiyure ezimbalwa ngaphambi kokuba ucwangcise ukulala.
• Gwema ikhompyuter, umabonwakude, kunye nezikrini zefowuni iiyure ezimbalwa ngaphambi kokuba ulale.
• Nciphisa izibane kwiiyure ezimbalwa ngaphambi kokulala.
• Sela iti ye-chamomile okanye uzame ukuphumla iioyile ezifanelekileyo njengelavender ukukhuthaza ukulala.
• Fumana ubusuku obuzeleyo bokulala ngobusuku bakho bokuqala kwindawo entsha.
• Ukunciphisa iziphazamiso ngokucima iifowuni kunye nokuvala ii-elektroniki.
• Sebenzisa iindlebe, oomatshini bengxolo, kunye neemaski zamehlo ukuphelisa ingxolo kunye nokukhanya.
• Lungelelanisa ishedyuli yakho ngokufanelekileyo.

Yise kude

Kungathatha iintsuku ezininzi ukuba umzimba wakho uhlengahlengise kumda wexesha omtsha. Ukuhlengahlengisa ukutya kwakho, ukusebenza, kunye neeshedyuli zokulala kwangoko kunokunceda ukukhawulezisa inkqubo.

Ngelixa uhlengahlengisa, unokufumana iimpawu zejet lag. I-jet lag iya kuphela kwiintsuku ezimbalwa emva kokuba ufikile.

Zinike ixesha lokuziqhelanisa neshedyuli entsha, kwaye uya kuba nakho ukonwabela uhambo lwakho.