Ðe ɖeɖi tea ŋuwò hã le mɔzɔzɔ didi aɖe megbea? Mina míasrɔ̃ nu tso jet lag ŋu!

Ðe nètrɔ gbɔ tso mɔzɔzɔ didi aɖe me nyitsɔ laa? Alo ɖe nèle dzadzram ɖo be yeayia? Ɣemaɣi la, ame aɖewo sena le wo ɖokui me be yewowɔ nuku vie, ɖeɖi tea wo ŋu, eye womedɔa alɔ̃ o, alo? Esia tae míeyɔnae zi geɖe be ‘Jet Lag’ ɖo. Menye nya gã aɖekee wònye abe alesi nàsusui ene o, gake eɖea fu na ame vie. Mina míaƒo nu tso esia ŋu tsitotsito egbea, elabena esia nye nusi dzɔna ɖe ame geɖe dzi.

Nukae nye Jet Lag?

Kpuie ko la, jet lag nye vevesese si míesena le mía ɖokui me ne míeɖo yameʋu didi, vevietɔ ne míezɔ mɔ to ɣeyiɣi ƒe didime siwo wu etɔ̃ dzi. Nu vevitɔ enye alɔ̃dɔdɔ ƒe kuxiwo, abe alɔ̃madɔmadɔ le zã me ene, si woyɔna be ``Alɔ̃madɔmadɔ''. Tsɔ kpe ɖe eŋu la, dɔléle sue bubu geɖewo hã li siwo ate ŋu adze ame dzi. Bu eŋu kpɔ, dzɔdzɔme gaƒoɖokui le míaƒe ŋutilã me. Míeyɔnae le atikewɔwɔ me be ``ŋutilã ƒe gaƒoɖokui ememetɔ`` alo ``Circadian Rhythm`` . Esiae kpɔa míaƒe alɔ̃dɔdɔ, ŋudzɔnɔnɔ, dɔwuame, kple ŋutilã ƒe dzoxɔxɔ dzi le mɔ si mewɔa tɔtrɔ o nu le ŋkekea me katã. Eyata ne míeyi dukɔ aɖe si ƒe ɣeyiɣi to vovo me zi ɖeka la, exɔa ɣeyiɣi aɖe hafi míaƒe ŋutilã ƒe gaƒoɖokui va zu numame na teƒe yeyea ƒe ŋkeke kple zã ƒe tsatsam. Jet lag nye vevesese si míesena le mía ɖokui me vaseɖe esime wòzu numame nɛ. Ele abe afɔkpa yeye dodo eye nèle veve sem vie vaseɖe esime wò afɔwo nazu numame na wò ene. Le nyateƒe me la, esia nye ɣeyiɣi kpui aɖe ƒe nɔnɔme si dzena le alɔ̃dɔdɔ ƒe dɔléle siwo woyɔna be ``Circadian Rhythm Sleep Disorder'' me.

Ðe jet lag dzena wu ne wole mɔ zɔm yi ɣedzeƒe alo ɣetoɖoƒea?

Nya sia nye nya si ame geɖe biana. Zi geɖe la ɖɔktawo gblɔna be jet lag ƒe dzesiwo nu sẽna wu ne wole yameʋu kum ɖo ta ɣedzeƒe wu ne wole yameʋu me yina ɣetoɖoƒe gome . Le numekulawo ƒe nya nu la, esia le alea elabena míaƒe ŋutilã te ŋu trɔna ɖe alɔ̃dɔdɔ ŋu emegbe wu alesi wònɔna ɖaa wu alesi wòtrɔna ɖe amlɔ anyi do ŋgɔ ŋu. Le kpɔɖeŋu me, ne èmlɔ anyi le 10 p.m. gbesiagbe la, ele bɔbɔe be nànɔ ŋu vaseɖe zãtitina tsɔ wu be nàmlɔ anyi le 8 p.m. Emae nye nusi dzɔna le afisia. Esi wònye be ɣeyiɣia yia ŋgɔ "yi ŋgɔ" ne èdzo yi ɣedzeƒe ta la, wò ŋutilã ƒe gaƒoɖokui amlɔ anyi hafi ɣeyiɣia naɖo be nàmlɔ anyi le dukɔ yeyea me.

Aleke gbegbee jet lag bɔe?

Jet lag nye nɔnɔme si bɔ ŋutɔ si ame geɖe tona ne wole yameʋu me zɔm . Ke hã, ale si wòsena le eɖokui me kple alesi gbegbe wògblẽa nu le ame ɖesiaɖe ŋui ate ŋu ato vovo. Ðewohĩ kuxi aɖeke manɔ ame aɖewo, vevietɔ ɖevi suewo, ŋu ne wonye ame yeyewo le nuto yeye aɖe me o. Gake ame tsitsi akpa gãtɔ toa vevesese sia me vaseɖe afi aɖe.

Nukawoe nye jet lag ƒe dzesiwo?

Togbɔ be jet lag ƒe dzesiwo ate ŋu ato vovo tso ame ɖeka gbɔ yi bubu gbɔ hã la, dzesi ʋɛ aɖewo li siwo bɔ:

• Alɔ̃dɔdɔ sesẽ le zã me (Alɔ̃madɔmadɔ) .
• Alɔ̃dɔdɔ fũu akpa le ŋkeke me.
• Àte ŋu axɔ taɖuame .
• Esesẽna be wò susu nanɔ nane ŋu alo atsɔ wò susu aɖo eŋu.
• Ðeɖiteameŋu kple ɖeɖiteameŋu si gbɔ eme ƒe seselelãme .
• Ele abe "menye wò ŋutɔ ɖokuiwò o," sese le ɖokuiwò me be yewɔ nuku eye agbe mele ye ŋu o.
• Nuɖuɖumeŋusẽ ƒe kuxiwo, abe dɔgbo ƒe dɔmawɔmawɔ nyuie kple dɔgbo ƒe ʋuʋu ene.
• Dzimaɖitsitsi fia be nàdo dziku kaba, nàtsi dzimaɖi, kple bubuawo.
• Seselelãme ƒe tɔtrɔ , abe dzikudodo kple dzimaɖitsitsi ene.

Aleke jet lag sena le eɖokui me?

Jet lag kpɔa ŋusẽ ɖe amesiame dzi le mɔ vovovowo nu. Gake le goawo katã me la, zi alesi nèzɔ mɔ didi la, zi nenemae wòate ŋu agblẽ ɖe edzii. Esia le alea elabena ele be wò ŋutilã natrɔ ɖe nɔnɔmewo ŋu geɖe wu ne èle mɔ zɔm. Le kpɔɖeŋu me, ne "èbu" gaƒoƒo ʋee aɖewo le mɔ si dzi nèzɔ mɔ ɖo nu (le kpɔɖeŋu me, tso ɣetoɖoƒe yi ɣedzeƒe), ateŋu asesẽ na wò be nàdɔ alɔ̃ elabena zã mee wòle le dukɔ yeyea me esime wòhiã be wò ŋutilã nanɔ ŋudzɔ. Le go bubu me la, ne èkpɔ "vivi" gaƒoƒo ʋee aɖewo (tso ɣedzeƒe yi ɣetoɖoƒe) la, àte ŋu ase le ɖokuiwò me be yedɔ alɔ̃ le ŋkeke me elabena zã mee wòle le dukɔ yeyea me esime wòhiã be wò ŋutilã nanɔ ŋudzɔ.

Nukawoe hea jet lag vɛ?

Yameʋuɖoɖo to ɣeyiɣi ƒe didime etɔ̃ alo esi wu nenema dzi koŋue hea yameʋu ƒe megbetsitsi vɛ. Jet lag ƒe dzesiwo dzɔna elabena wò ŋutilã ƒe dzɔdzɔme ƒe tsɔtsɔme (si woyɔna be wò circadian rhythm) mewɔ ɖeka kple zã kple keli ƒe ɣeyiɣi si nèyina le afi si yim nèle o. Esia gagblẽna ɖe edzi to yameʋuɖoɖo me elabena wò ŋutilã le zɔzɔm le duƒuƒu si mexɔ se o me. Ɣeyiɣi si sɔ mele wò ahɔhɔ̃ kple circadian rhythm si be wòatrɔ ɖe ɣeyiɣi ƒe vovototoa ŋu o. Nu bubu siwo ate ŋu ana jet lag nava eye wòana dzesiawo nagagblẽ ɖe edzi dometɔ aɖewoe nye:

• Ele be woanɔ anyi ɖe nɔnɔme ɖeka me ɣeyiɣi didi aɖe le yameʋua me.
• Oxygen ƒe agbɔsɔsɔ kple ya ƒe nyaƒoɖeamenu dzi ɖe kpɔtɔ le yameʋua ƒe xɔ me.
• Yame ƒe dzoxɔxɔ kple fafa sue si le yameʋua me ate ŋu ana tsi natsi, si ate ŋu ana tsi naɖiɖi.

Nu kawoe dzia jet lag ƒe afɔkua ɖe edzi?

Togbɔ be ame sia ame ate ŋu axɔ jet lag hã la, nu aɖewo li siwo nana wòte ŋu dzɔna ɖe edzi. Nu siawoe nye:

• Wò mɔzɔzɔ: Nu geɖe siwo ku ɖe wò mɔzɔzɔa ŋu ate ŋu akpɔ ŋusẽ ɖe jet lag dzi. Le kpɔɖeŋu me, didime si nèzɔ, teƒe agbɔsɔsɔme si nèto, ɣeyiɣi ƒe didime si nètso, kple mɔ si dzi nèzɔ ɖo.
• Ne èva ɖo afisi yim nèle: Wò Circadian Rhythm hã trɔna ne èzɔ mɔ yi teƒe yeye.)` Ekpɔa ŋusẽ ɖe alesi nèzua numame na wò kabakaba dzi. Ɣeaɖewoɣi la, kekeli (kekeli) ate ŋu agblẽ nu le wò ŋutilã ƒe gaƒoɖokui ŋu.
• Wò ƒexɔxɔ: Numekuku aɖewo ɖee fia be amesiwo xɔ wu ƒe 60 ƒe ɣeyiɣi ƒe didime trɔna enuenu, si wɔnɛ be woate ŋu akpɔ jet lag.
• Wò alɔ̃dɔdɔ do ŋgɔ na mɔzɔzɔa: Ne mèdɔ alɔ̃ nyuie do ŋgɔ na yameʋuɖoɖo o, si fia be ne mèdɔ alɔ̃ nyuie o la, anɔ eme be jet lag adze dziwò le mɔzɔzɔa megbe.
• Wò Nuteɖeamedzi ƒe Agbɔsɔsɔme: Ne nuteɖeamedzi geɖe le ŋuwò la, ate ŋu agblẽ nu le wò susu kple wò ŋutilã ƒe dzɔdzɔmeʋuʋu ŋu. Esia ate ŋu ana alɔ̃dɔdɔ nasesẽ ɖe edzi.
• Ènoa caffeine alo aha sesẽ o: Kɔfi kple aha sesẽ ate ŋu akpɔ ŋusẽ ɖe wò ahɔhɔ̃ dzi eye wòagblẽ nu le wò alɔ̃dɔdɔ ŋu, eyata anyo wu be nàno tsi ko ne èle yameʋu didiwo me.

Nukawoe nye kuxi siwo ate ŋu ado mo ɖa le jet lag ta?

Zi geɖe la, yameʋu ƒe megbedede nyea kuxi si nɔa anyi ɣeyiɣi kpui aɖe . Zi geɖe la, edzona le eɖokui si ne wò ŋutilã ƒe ``Circadian Rhythm`` trɔ ɖe ɣeyiɣi si le teƒe yeyea ŋu ko. Ke hã, le amesiwo zɔa mɔ enuenu – abe yameʋukulawo, yameʋukulawo, kple asitsamɔzɔlawo ene gome la – yameʋu ƒe megbedede ateŋu ahe kuxiwo vɛ ɣeaɖewoɣi. Ne wò ``Circadian Rhythm`` le tɔtɔm ɣesiaɣi la, ateŋu ahe alɔ̃dɔdɔ ƒe kuxiwo vɛ, eye ``Alɔ̃madɔmadɔ`` si nɔa anyi didi gɔ̃ hã. Kuxi bubu siwo ate ŋu ado mo ɖa dometɔ aɖewoe nye:

• Suklidɔ
• Teteɖeanyi
• Kansa ƒomevi aɖewo

Esiawo nye nusiwo kekena vie, gake enyo be nànya esia na amesiwo kpɔa jet lag edziedzi.

Aleke nàwɔ anya ne jet lag le ŋuwò?

Dzesi siwo mesẽ o koe ame akpa gãtɔ dzena ne wokpɔ jet lag. Eyata zi geɖe la, womedia atikewɔƒe o. Zi geɖe la, dzesiawo nu yina le wo ɖokui si le ŋkeke ʋɛ aɖewo megbe. Gake ne ètsi dzi ɖe wò dzesiwo ŋu alo ne èse le ɖokuiwò me be yeƒe ŋutilã mele tɔtrɔm ɖe teƒe yeye aɖe ŋu nyuie o la, yi ɖɔkta gbɔ. Ne wò alɔ̃dɔdɔ ƒe kuxiwo gakpɔtɔ li alo le ŋusẽ kpɔm ɖe wò agbe dzi la, wò ɖɔkta ate ŋu aɖo aɖaŋu be nàwɔ ``Alɔ̃dɔdɔ Ŋuti Nusɔsrɔ̃.'' Wowɔa dodokpɔ sia esime nèle alɔ̃ dɔm. Ate ŋu akpe ɖe ŋuwò nànya ne alɔ̃madɔmadɔ bubu aɖe gbɔe wò dzesiawo tso.

Aleke woawɔ aɖu jet lag dzi? / Aleke woawɔ adae?

Numekulawo mekpɔ ke ɖe "atike" ŋutɔŋutɔ aɖeke ŋu na jet lag haɖe o. Ke hã, wò ŋutɔ àte ŋu akpɔ dzesiawo dometɔ geɖe gbɔ. Zi geɖe la, wò dzesiawo nu ayi le ŋkeke ʋɛ aɖewo megbe atike aɖeke mawɔmawɔe. Tiatia siwo le lãmesẽ me wɔwɔ ate ŋu akpe ɖe ŋuwò nàɖe jet lag ƒe dzesiwo ɖa kaba. Nu aɖewo siwo nàte kpɔ ne ènya ɖo teƒe yeye aɖe ko lae nye esi:

• Na ɣe ƒe keklẽ aɖe nasu asiwò: Ne èle gota le ŋkeke me la, eʋãa wò ŋutilã be wòanɔ ŋudzɔ. Kekeli nye nusi gblɔna na wò ŋutilã be "ɣeyiɣia de be nànyɔ." Ne màte ŋu ado go o la, kekelitsoƒe si wowɔ (abe akaɖi ene) gɔ̃ hã ate ŋu akpe ɖe ŋuwò.
• Ðo wò alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe tsatsam anyi: Ne èzu numame na alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe tsatsam le teƒe si nèyi kaba ale si nàte ŋui la, ate ŋu akpe ɖe ŋuwò nàɖe wò dzesiwo dzi akpɔtɔ.
• Lé fɔ ɖe alɔ̃dɔdɔ nyuie ŋu: Ne anya wɔ la, yameʋu me alɔ̃dɔdɔ ate ŋu akpe ɖe wò ŋutilã ŋu wòatrɔ ɖe nuto yeyea ŋu kaba wu. Àte ŋu abia wò ɖɔkta hã tso viɖe kple kuxi siwo le alɔ̃dɔdɔ ƒe atike siwo womeƒlena le atikedzraƒe o abe melatonin ene ŋu. Ɣeaɖewoɣi la, atike siwo woŋlɔ na alɔ̃dɔdɔ ate ŋu agblẽ nu geɖe wu viɖe na jet lag. Ðo dze kple wò ɖɔkta tso wò nuhiahiãwo ŋu.
• Te ɖa le nuɖuɖu yeyewo ŋu hena ɣeyiɣi aɖe: Nuɖuɖu siwo wò ŋutilã nya nyuie eye wo ɖuɖu le bɔbɔe ŋkeke ɖeka alo eve tiatia ate ŋu akpe ɖe ŋuwò nàɖe dɔgbo ƒe vevesese si jet lag hena vɛ dzi akpɔtɔ.
• No tsi geɖe: Tsi geɖe nono le vevie ŋutɔ be woatsɔ awɔ avu kple tsikuɖiɖi si ate ŋu adzɔ le yameʋuɖoɖo didi megbe. Ne ɖikeke aɖe le mewò le tsi ƒe dedienɔnɔ ŋu la, zã tsigoe me tsi. Te ɖa le kɔfi kple aha sesẽ ŋu elabena woate ŋu ana tsi nagbɔdzɔ le ŋuwò geɖe wu.

Ðe melatonin zazã kpena ɖe ame ŋu le jet lag mea?

Womesusu be melatonin gblẽa nu le jet lag ŋu o. Eye togbɔ be womewɔ dɔdamɔnu dodokpɔ gã aɖeke le esia ŋu o hã la, ame geɖe zãnɛ. Melatonin nye lãmetsi aɖe si míaƒe ŋutilã wɔna le dzɔdzɔme nu be wòana ame nadɔ alɔ̃. Woate ŋu akpɔe hã abe kpeɖeŋutɔ ene le agbɔsɔsɔ vovovowo me. Ðɔkta ate ŋu aɖe viɖe kple kuxi siwo le melatonin-tike nono na jet lag me na wò, kple alesi wòakpɔ ŋusẽ ɖe dziwòe. Eyata mègazã naneke atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o.

Aleke woawɔ aƒo asa na jet lag?

Nublanuitɔe la, mɔ aɖeke meli si dzi woato axe mɔ ɖe jet lag nu keŋkeŋ o. Mɔxexeɖedɔléle nu ƒe mɔnu aɖeke mate ŋu aka ɖe edzi be màto eme gbeɖe o. Gake afɔɖeɖe geɖe li nàte ŋu aɖe atsɔ akpe ɖe ŋuwò nàɖe jet lag ƒe ŋusẽkpɔɖeamedzi dzi akpɔtɔ.

Wɔ wò ɖoɖowɔɖia do ŋgɔ na wò yameʋuɖoɖo.

Tso ŋkeke ʋɛ aɖewo do ŋgɔ na wò mɔzɔzɔa dzi la, trɔ asi le wò nuɖuɣiwo ŋu be wòasɔ kple nuɖuɣi siwo le teƒe yeye si nèle.

• Ne èle mɔ zɔm tso ɣetoɖoƒe yina ɣedzeƒe (ɣeyiɣia yi ŋgɔ): Dze alɔ̃dɔdɔ gɔme do ŋgɔ vie eye nàfɔ kaba vie ŋkeke ʋɛ aɖewo do ŋgɔ na wò mɔzɔzɔa.
• Ne èle mɔ zɔm tso ɣedzeƒe yina ɣetoɖoƒe (trɔ yi megbemegbe): Mlɔ anyi emegbe vie eye nànyɔ emegbe vie ŋkeke ʋɛ aɖewo do ŋgɔ na wò mɔzɔzɔa. Esia akpe ɖe wò ŋutilã ŋu wòatrɔ ɖe alɔ̃dɔdɔ ƒe ɖoɖo yeyea ŋu.

Ʋuʋu wò ŋutilã vie le yameʋua me.

Ʋuʋu nànɔ tsatsam eye nàkeke ɖokuiwò ɖe enu le yameʋua me. Esia ate ŋu akpe ɖe ŋuwò nàɖe jet lag ƒe dzesiwo dzi akpɔtɔ. Vevietɔ le yameʋuɖoɖo didiwo me la, zɔ ƒo xlã yameʋua ɣesiaɣi si wòanya wɔ. Kamedede aɖewo hã li siwo nàte ŋu awɔ ne èbɔbɔ nɔ wò zikpui dzi. Le kpɔɖeŋu me:

• Gbugbɔ ya sesĩe.
• Trɔ wò afɔbidɛwo kple afɔkpodziwo.
• Kɔ wò klowo ɖe dzi eye nàɖiɖi wo ɖe anyi.
• Trɔ wò ta ɖe axadzi.
• Do asi eveawo ɖe dzi ɖe ta dzi eye nàhee.
• Kpe lãmeka siwo le wò afɔwo me sesĩe eye nàɖe dzi ɖi.

Ɣeyiɣi didi kae jet lag nɔa anyi?

Ɣeyiɣi didi si jet lag xɔna nɔ te ɖe nu geɖe dzi:

• Aleke gbegbe nèzɔ mɔe.
• Wò ŋutɔ wò ŋutilã ƒe ɣeyiɣi ƒe didime tɔxɛwo.
• Wò lãmesẽ bliboa.

Le ame akpa gãtɔ gome la, jet lag nyona ɖe edzi le ŋkeke ʋɛ aɖewo megbe tso esime wole teƒe yeye. Le ame aɖewo gome la, ate ŋu axɔ kwasiɖa ɖeka hafi ahaya keŋkeŋ.

Ɣekaɣie wòle be nàkpɔ ɖɔkta?

Ne wò jet lag ƒe dzesiwo gakpɔtɔ li wu kwasiɖa ɖeka le wò mɔzɔzɔa megbe, alo ne wova le sesẽm ɖe edzi la, yi ɖɔkta gbɔ enumake. Azɔ hã, gblɔe na wò ɖɔkta ne dzesi bubu aɖewo le ŋuwò si nèsusu be ate ŋu atso jet lag gbɔ. Le kpɔɖeŋu me:

• Ne asrã dze dziwò.
• Ne èle sesem le ɖokuiwò me be yeƒe lãme le ʋuʋum alo le ʋuʋum.
• Ne kɔdzidɔ le ŋuwò.
• Ne ŋɔti le veve sem na wò.
• Ne asrã, vuvɔ, alo `(COVID-19)` ƒe dzesi bubuwo le ŋuwò.

Mlɔeba la, nu siwo dzi wòle be woaɖo ŋkui

Jet lag nye kuxi si bɔ ŋutɔ. Ame siwo xɔ ƒe vovovowo ate ŋu akpɔe le yameʋuɖoɖo didiwo me ( ɣeyiɣi ƒe didime si wu etɔ̃). Ne wò ŋutilã le tɔtrɔm ɖe teƒe yeye aɖe ƒe alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe tsatsam ŋu la, àte ŋu akpɔ alɔ̃dɔdɔ ƒe tɔtɔ si nu mesẽ o va ɖo esi sɔ gbɔ alo dzesi bubuwo. Ate ŋu adzɔ hã be woazɔ mɔ jet lag ƒe dzesi aɖeke manɔmee. Àte ŋu aɖe jet lag ƒe ŋusẽkpɔɖeamedzi dzi akpɔtɔ ne èdzra wò ŋutilã ɖo ɖe tɔtrɔ siwo wokpɔ mɔ na le ɖoɖowɔɖiwo me ŋu eye nèwɔ tiatia siwo le lãmesẽ me le wò mɔzɔzɔa me. Eyata aɖaŋuɖoɖo siawo nenɔ susu me na wò ɣebubuɣi si nàzɔ mɔ didi aɖe!