Ðe nèɖo yameʋu tso Sri Lanka yi Amerika, Australia, alo Europa dukɔ aɖe me le yameʋu si zɔa mɔ didi aɖe me kpɔa? Esi nèɖi ɖe afima vɔ la, ɖe ɖeɖi te ŋuwò ŋutɔ, alɔ̃ dɔm le ŋkeke me, gake mète ŋu dɔa alɔ̃ le zã me o, eye wò ŋutilã se le eɖokui me be ewɔ nuku ŋutɔ kpɔa? Ne ètrɔ yi Sri Lanka gɔ̃ hã la, èsea kuxi siawo le ɖokuiwò me ŋkeke geɖe. Emae nye nusi míeyɔna le atikewɔwɔ me be "Jet Lag". Esia menye dɔléle o, ke boŋ enye nuteƒekpɔkpɔ si doa dziku na míaƒe ŋutilã vie. Mina míaƒo nu tso esia ŋu egbea ko.
Kpuie ko la, nukae nye Jet Lag?
Gaƒoɖokui sue aɖe si zɔna le dzɔdzɔme nu le míaƒe ŋutilã me la le mí katã si. Míeyɔa esia be míaƒe nugbagbewo ƒe gaƒoɖokui, alo Circadian Rhythm . Ne míagblɔe tututu la, esia nye míaƒe ŋutilã ŋutɔ ƒe dzɔdzɔmeɖoɖo si kpɔa ŋusẽ ɖe nuwo abe ɣeyiɣi si wòle be míamlɔ anyi le zã me, ɣeyiɣi si wòle be míafɔ le ŋdi me, kple ɣeyiɣi si wòle be míaɖu nu ene dzi.
Bu eŋu kpɔ, ne èle Sri Lanka la, èmlɔa anyi le zã ga 10 me eye nèfɔna ŋdi ga 6. Wò ŋutilã ƒe gaƒoɖokui zu numame na ɣeyiɣi ma. Fifia, le yameʋuɖoɖo gaƒoƒo 10-15 megbe la, èyia dukɔ aɖe si tsi megbe na Sri Lanka gaƒoƒo ʋɛ aɖewo alo do ŋgɔ nɛ. Ne èɖo afima la, ate ŋu anye ŋkeke me le afima, gake wò ŋutilã ƒe gaƒoɖokui gblɔna be, "Ao, ao, zã mee le Sri Lanka, alɔ̃dɔɣi." Ɣemaɣie kuxia dzea egɔme.
Kpuie ko la, jet lag nye ɣeyiɣi si me nèle kple ɣeyiɣi si woɖo wò ŋutilã ƒe gaƒoɖokui la ƒe masɔmasɔ. Dzesiawoe nye vevesese si nèsena le ɖokuiwò me esime wò ŋutilã ƒe gaƒoɖokui le tɔtrɔm ɖe ɣeyiɣi yeyea ŋu.
Ðe wòsesẽna wu be woayi ɣedzeƒe alo ɣetoɖoƒea?
Esia nye kuxi si le ame geɖe ŋu. Le ɖɔktawo kple numekulawo ƒe nya nu la, jet lag ate ŋu asẽ wu ne wole mɔ zɔm le ɣedzeƒe gome (e.g. tso United States yi Sri Lanka) wu ne wole mɔ zɔm yi ɣetoɖoƒe gome (e.g. tso Sri Lanka yi Europa alo Amerika).
Nusitae nye be ele bɔbɔe be míaƒe ŋutilã nazu numame na mí be míanɔ ŋu vaseɖe zãtiƒe eye míamlɔ anyi vaseɖe zãtiƒe. Gake esesẽna vie be wòazu numame na ame be wòamlɔ anyi kaba wu alesi wònɔna ɖaa. Ne èyi ɣedzeƒe gome la, gaƒoɖokuiawo zɔna yia ŋgɔ, eyata ele be nàmlɔ anyi kaba wu alesi nèwɔna ɖaa. Ŋutilã la kuvia vie be wòatrɔ ɖe ema ŋu. Esia tae wòsesẽna wu ne èyi mɔ ma dzi ɖo.
Nukawoe nye jet lag ƒe dzesi siwo bɔ?
Jet lag mekpɔa ŋusẽ ɖe amesiame dzi le mɔ ɖeka nu o. Ðewohĩ ame aɖewo mase le wo ɖokui me kura o, vevietɔ ɖevi suewo. Gake ame akpa gãtɔ akpɔ dzesi siwo gbɔna la dometɔ ɖeka alo esi wu nenema.
| Dzesi si dzena | Numeɖeɖe bɔbɔe aɖe |
|---|---|
| Alɔ̃ madɔmadɔ | Seselelãme si nye be yemate ŋu adɔ alɔ̃ o ne yemlɔ anyi le zã me gɔ̃ hã. Ne èmiã ŋku gɔ̃ hã la, wò ahɔhɔ̃ sena le eɖokui me abe ɖe wònyɔ ene. |
| Ŋkeke me alɔ̃dɔdɔ | Sese le ɖokuiwò me abe ɖe nèdɔ alɔ̃ zi ɖeka ne èle dɔ wɔm alo le nu ƒom ene. Wò ŋkuwo ʋuʋu. |
| Taɖuame | Seselelãme si nye kpekpe alo vevesese si tso ta me. |
| Esesẽna be susu nanɔ nu ŋu | Nyemate ŋu atsɔ nye susu aɖo naneke ŋu o. Ne medze dɔ aɖe gɔme gɔ̃ hã la, nyemedi be mawɔe nyuie o. |
| Ɖeɖiteameŋu | Sese le eɖokui me be ɖeɖi te ye ŋu ŋutɔ ne yemewɔ naneke o gɔ̃ hã. Sese le eɖokui me be agbe mele ye si o. |
| Dɔgbo ƒe vevesese | Nɔnɔmewo abe ʋuʋudedi, dɔmeɖui, alo aɖuɖɔtoe ene. |
| Tɔtrɔ le seselelãme kple nuwɔna me | Dzikudodo ɖe nu suesuesuewo ta, dzimaɖitsitsi, kple dzimaɖitsitsi. |
| Ŋutilã ƒe vevesese le xexeame katã | Seselelãme si nye "nane si mesɔ o." Nu wɔnuku aɖe. |
Kpuie ko la, dzesi siawo katã dzena ne wò ŋutilã le agbagba dzem be yeatrɔ ɖe nɔnɔme kple ɣeyiɣi yeyea ŋu.
Nukawoe nye afɔku siwo le jet lag me?
Jet lag ate ŋu adzɔ ɖe amesiame dzi, gake nu aɖewo ate ŋu ana nɔnɔme sia nadze ame dzi.
- Adzɔge si nèzɔ: Ne èzɔ mɔ to ɣeyiɣi ƒe didime siwo wu etɔ̃ me la, afɔku si le yameʋu ƒe megbedede me la lolo wu sã. Zi alesi didiƒea didi la, zi nenemae wòate ŋu asesẽe.
- Ƒe si nèxɔ: Numekuku aɖewo ɖee fia be jet lag ate ŋu agblẽ nu le amesiwo xɔ wu ƒe 60 ŋu wu elabena woƒe ŋutilã ƒe gaƒoɖokuiwo wɔa dɔ le mɔ vovovowo nu vie.
- Mlɔ anyi hafi nàɖo yameʋu: Ne mèdɔ alɔ̃ nyuie le ŋkeke siwo do ŋgɔ na wò yameʋuɖoɖo me o la, ɖeɖi ate wò ŋutilã ŋu xoxo, eyata jet lag ƒe ŋusẽkpɔɖeamedzi ate ŋu agblẽ ɖe edzi wu.
- Nuteɖeamedzi: Ne èle nuteɖeamedzi geɖe me tom le wò mɔzɔzɔa ŋu bum la, akpɔ ŋusẽ ɖe wò alɔ̃dɔdɔ kple wò ŋutilã ƒe dɔwɔwɔ hã dzi.
- Caffeine Kple Aha: Nunono siwo me caffeine le abe kɔfi, tii, kple aha sesẽ ene le yameʋu me ate ŋu agblẽ nu le wò alɔ̃dɔdɔ ŋu. Woɖea tsi le wò ŋutilã hã me. Kuɖiɖi si le yameʋua me ate ŋu ana nuwo nagagblẽ ɖe edzi. Eyata, anyo wu be nàno tsi geɖe le yameʋua me.
Aleke woawɔ aɖe jet lag ɖa eye ahaya kaba?
Dzɔgbenyuietɔe la, jet lag nye nɔnɔme aɖe si zi geɖe la, nu yina le eɖokui si le ŋkeke ʋɛ aɖewo ko me. Mehiã be woazã atike tɔxɛ aɖeke o. Gake nu ʋɛ aɖewo li nàte ŋu awɔ be nàɖe vevesese siawo dzi akpɔtɔ eye nàtrɔ ɖe ɣeyiɣi ƒe didime yeyea ŋu kaba.
| Nusi woawɔ | Nuɖᴐɖᴐ |
|---|---|
| Do go le ŋdɔ me. | Dze agbagba nàdo go le gota alesi nàte ŋui le ŋkekea me le afi si yim nèle. Ɣe ƒe keklẽe nye dzesi sesẽtɔ kekeake na míaƒe ŋutilã ƒe gaƒoɖokui be ɣeyiɣia de be míanyɔ. Ne màte ŋu ado go o la, na wò xɔa me nakɔ nyuie to akaɖiwo sisi me. |
| Na ɖoɖowɔɖi yeyea nazu numame na wò. | Wɔ dɔ le ɣeyiɣi si le afima nu tso esime nèɖi. Aleke kee nèɖale alɔ̃ dɔm le ŋkekea me o, ne èmiã ŋku hena ɣeyiɣi aɖe gɔ̃ hã la, mègadɔ alɔ̃ eteƒe nadidi o. Nɔ ŋudzɔ vaseɖe zãtiƒe, eye nàmlɔ anyi le ɣeyiɣi ma ke si me zã do. |
| No tsi geɖe. | No tsi geɖe le yameʋua me kple le anyidzedze vɔ megbe. Jet lag ƒe dzesiwo ate ŋu agblẽ ɖe edzi le tsikuɖiɖi ta. Ðe kɔfi kple aha sesẽ dzi kpɔtɔ alesi nàte ŋui. |
| Ðu nuɖuɖu siwo me nunyiame mele o. | Ƒo asa na nuɖuɖu siwo sesẽ na dɔgbo, siwo ɖuɖu sesẽ, alo esiwo me ami sɔ gbɔ ɖo le ŋkeke eve gbãtɔawo me. Esi wònye be wò ŋutilã le tɔtɔm xoxo ta la, anyo wu be nàna wò nuɖuɖumeŋusẽ nagbɔ ɖe eme. |
| Èhiã kpekpeɖeŋu le alɔ̃dɔdɔ mea? | Ame aɖewo zãa kpeɖeŋutɔ siwo me lãmetsi si nye melatonin le tsɔ kpena ɖe ame ŋu wòdɔa alɔ̃. Melatonin nye lãmetsi aɖe si míaƒe ŋutilã wɔna tsɔ kpena ɖe mía ŋu míedɔa alɔ̃. Gake hafi nàzã nane si le abe esia ene la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta tso ne esɔ na wò kple agbɔsɔsɔme si nàno ŋu. Mègano alɔ̃dɔdɔtike aɖeke ɖɔkta ƒe aɖaŋuɖoɖo manɔmee o. |
Ðe woate ŋu axe mɔ ɖe Jet Lag nua?
Togbɔ be manya wɔ be nàxe mɔ ɖe jet lag nu keŋkeŋ o hã la, àte ŋu adzra ɖokuiwò ɖo hafi azɔ mɔa be nàɖe eƒe ŋusẽkpɔɖeamedzi dzi akpɔtɔ.
Ŋkeke ʋɛ aɖewo do ŋgɔ na mɔzɔzɔa
- Ne èle mɔ zɔm tso ɣedzeƒe gome: Ne èle mɔ zɔm yina ɣedzeƒe gome (le yiyim ɖe ŋgɔ le ɣeyiɣi aɖe megbe) la, dze mlɔ anyi kple nyɔnyrɔ̃ gɔme kaba vie wu alesi nèwɔnɛ ŋkeke ʋɛ aɖewo do ŋgɔ na wò mɔzɔzɔa.
- Ne èle ɣetoɖoƒe yim: Ne èle ɣetoɖoƒe yim (ne gaƒoɖokuiwo trɔ yi megbe) la, nazu numame na wò be nàmlɔ anyi emegbe vie wu alesi nèwɔnɛ ɖaa eye nànyɔ emegbe.
- Dze agbagba nàtrɔ asi le wò nuɖuɖu ŋu be wòate ɖe dukɔ si me nèyi la ƒe ɣeyiɣi ŋu vie.
Le yameʋuɖoɖoa me
- No tsi geɖe: Esiae nye nu vevitɔ kekeake.
- Ƒo asa na aha sesẽ kple caffeine.
- Dɔ alɔ̃ vie ne anya wɔ: vevietɔ ne esɔ kple zã me le afisi yim nèle.
- Ʋuʋu wò ŋutilã: Le esi teƒe be nànɔ nɔnɔme ɖeka me la, tso nànɔ tsatsam ɣesiaɣi si wòanya wɔ. Kamedede sue aɖewo li nàte ŋu awɔ ne èbɔbɔ nɔ zikpui dzi:
- Trɔ wò nu, kɔ, kple abɔta.
- Trɔ afɔawo ƒe afɔkpodziwo.
- Keke wò klowo ɖe ŋgɔ eye nàbɔbɔ wo ɖe ŋgɔ.
- Gbugbɔ ya sesĩe.
Ɣekaɣie wòle be nàkpɔ ɖɔkta?
Zi geɖe la, jet lag mehiã be woayi ɖɔkta gbɔ o. Dzesiawo nu ayi le ŋkeke ʋɛ aɖewo megbe, alo ne mede ɖeke o la, kwasiɖa ɖeka.
Gake,
- Ne dzesiawo meva nyo ɖe edzi le kwasiɖa ɖeka megbe o alo wova gagblẽ ɖe edzi la, .
- Ne alɔ̃madɔmadɔ yi edzi le ŋusẽ kpɔm ɖe wò gbesiagbedɔwo dzi la, .
Ele vevie ŋutɔ be nàkpɔ wò ƒomea ƒe ɖɔkta ahadi aɖaŋuɖoɖo.
Azɔ hã, ne dzesi siwo gbɔna le ŋuwò la, ɖewohĩ menye jet lag gbɔe wòtso o, ke boŋ atikewɔwɔ ƒe nɔnɔme bubu gbɔe wòtso. Eyata , yi ɖɔkta gbɔ enumake.
- Asrã
- Aɖuɖɔtoe alo ʋuʋudedi
- Kpe
- Vemexɔabi
- Dzamezã, vuvɔ, alo COVID-19 ƒe dzesi bubuwo
Ele vevie ŋutɔ na amesiwo ɖoa yameʋu didi enuenu (abe yameʋukulawo kple yameʋukulawo ene) be woadi atikewɔlawo ƒe aɖaŋuɖoɖo ne wokpɔ alɔ̃madɔmadɔ ɣeyiɣi didi, elabena alɔ̃madɔmadɔ atraɖii ate ŋu ahe lãmesẽkuxi bubuwo vɛ.
Gbedasi si Wotsɔ Yi Aƒeme
- Jet lag nye ɣeyiɣi kpui aɖe ƒe nɔnɔme si dzɔna le yameʋuɖoɖo didi megbe le míaƒe ŋutilã ƒe dzɔdzɔme gaƒoɖokui (circadian rhythm) ƒe tɔtɔ ta. Menye dɔlélee wònye o.
- Dzesiwo abe alɔ̃madɔmadɔ le zã me, alɔ̃dɔdɔ le ŋkeke me, ɖeɖiteameŋu si gbɔ eme, kple taɖuame bɔ.
- Ne èɖi ɖe afisi yim nèle vɔ la, na ɣeyiɣia nazu numame na wò kaba ale si nàte ŋui. Ɣe ƒe keklẽ le ŋkeke me kpena ɖe ame ŋu ŋutɔ le esia me.
- Ele vevie ŋutɔ be nàno tsi geɖe do ŋgɔ na wò yameʋuɖoɖo, le yameʋuɖoɖo me, kple le yameʋuɖoɖo vɔ megbe. Ƒo asa na caffeine kple aha sesẽ.
- Zi geɖe la, dzesiawo nu yina le wo ɖokui si le ŋkeke ʋɛ aɖewo megbe.
- Ne dzesiawo gakpɔtɔ li wu kwasiɖa ɖeka alo nu sẽ la, kpɔ egbɔ be yeyi ɖɔkta gbɔ.
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