Yu kin taya bak afta yu dɔn travul fɔ lɔng tɛm? Mek wi lan bɔt jet lag!

Yu dɔn kam bak i nɔ tu te yet frɔm wan lɔng trip? Ɔ yu de rɛdi fɔ go? Da tɛm de, sɔm pipul dɛn kin fil lɛk se dɛn strenj smɔl, dɛn kin taya, ɛn dɛn nɔ kin ebul fɔ slip, nɔto so? Na im mek wi de kol am ‘Jet Lag’ plenti taim. I nɔ big lɛk aw yu go tink, bɔt i nɔ kin izi fɔ yu smɔl. Lɛ wi tɔk mɔ bɔt dis tide, bikɔs dis na sɔntin we kin apin to bɔku pipul dɛn.

Wetin na Jet Lag?

Fɔ tɔk am simpul wan, jet lag na di diskɔmfɔt we wi kin fil we wi de travul fɔ lɔng tɛm wit plen, mɔ we wi de travul akɔdin to pas tri tɛm zon. Di men tin na slip prɔblɛm, lɛk fɔ nɔ ebul fɔ slip na nɛt, we dɛn kɔl ``Insomnia''. Apat frɔm dat, bɔku ɔda smɔl smɔl sik dɛn de we kin apin. Tink bɔt am, wi gɛt natura klok insay wi bɔdi. Wi kin kɔl am pan mɛrɛsin ``intanɛnt bɔdi klok`` ɔ ``Circadian Rhythm`` . Dis na wetin de kɔntrol wi slip, wek, angri, ɛn bɔdi tɛmpracha ɔltɛm ɔlsay na di de. So we wi go wantɛm wantɛm na kɔntri we gɛt difrɛn tɛm, i kin tek sɔm tɛm fɔ mek wi bɔdi klok yus to di de-nayt saykl we di nyu ples de du. Jet lag na di diskɔmfɔt we wi kin fil te i yus to am. I tan lɛk we yu wɛr nyu sus ɛn gɛt smɔl pen te yu fut yus to am. dis na tru tru wan tεmporari kכndyushכn we de fכl insay di kεtכgrεf fכ slip-rεlatεd dizכrd dεm we dεn kכl ``Circadian Rhythm Sleep Disorder.''

Yu tink se jet lag kin notis mɔ we yu de travul go na di ist ɔ wɛst?

Dis na kwɛstyɔn we bɔku pipul dɛn kin aks. Dɔktɔ dɛn kin tɔk se di sayn dɛn we pɔsin kin gɛt we i de flay go na di ist pas we i de flay go na di wɛst . Di wan dɛn we de stɔdi bɔt dis tɔk se dis na bikɔs wi bɔdi kin ajɔst fɔ go slip leta pas aw i kin ajɔst pas aw i kin ajɔst bifo tɛm. Fɔ ɛgzampul, if yu go slip 10 p.m. ɛvride, i izi fɔ de wek te midulnɛt pas fɔ go slip 8 p.m. Na dat de apin na ya. Sins di taim go "forward" wen yu flay go ist, yu bodi klok go go bed bifo na taim fo yu go bed na di nyu kontri.

Aw kɔmɔn tin na jet lag?

Jet lag na wan tin we bɔku pipul dɛn kin gɛt we dɛn de travul wit plen . Bɔt di we aw i de fil ɛn aw i kin afɛkt ɛnibɔdi kin difrɛn. Sɔm pipul dɛn, mɔ di yɔŋ pikin dɛn, nɔ kin gɛt ɛni prɔblɛm we dɛn nyu na nyu eria. Bɔt bɔku pan di big pipul dɛn kin gɛt dis prɔblɛm te to sɔm pat.

Wetin na di sayn dɛm fɔ jet lag?

Pan ɔl we di sayn dɛm fɔ jet lag kin difrɛn frɔm wan pɔsin to ɔda pɔsin, sɔm sayn dɛm de we kin apin:

• I nɔ izi fɔ slip na nɛt (Insomnia) .
• Fɔ fil se yu de slip pasmak insay di de.
• Yu kin gɛt ed we de at .
• I nɔ izi fɔ pe atɛnshɔn ɔ fɔ pe atɛnshɔn pan sɔntin.
• Fɔ fil se yu taya pasmak ɛn yu taya .
• I tan lɛk "nɔto fɔ bi yusɛf," fɔ fil strenj ɛn nɔ gɛt layf.
• Prɔblɛm dɛn we kin kam wit di we aw yu de digest, lɛk we yu bɛlɛ kin at ɛn we yu kin blo.
• Fɔ wɔri min fɔ vɛks kwik, fɔ vɛks, ɛn ɔda tin dɛn.
• Mud swing , lɛk fɔ vɛks ɛn wɔri.

Aw jet lag kin fil?

Jet lag de afɛkt ɔlman difrɛn we. Bɔt in jɔnal, di mɔ yu travul, na di mɔ i kin wɔs. Dis na bikɔs yu bɔdi gɛt fɔ ajɔst mɔ as yu de travul. fכ egzampl, if yu "lכs" fכ awa dipכnt pan di dairekshכn we yu de travul (fכ egzampl, frכm wεst to ist), yu kin gεt prכblεm fכ slip biכs na nɛt na di nyu kכntri we yu bכdi nid fכ wek. na di כda say, if yu "gεn" fכ awa (frכm ist to wεst), yu kin fil slip na de biכs na nɛt na di nyu kכntri we yu bכdi nid fכ wek.

Wetin na di tin dɛm we kin mek jet lag?

Jet lag na bikɔs i de flay akɔdin to tri ɔ mɔ tɛm zon. Jet lag simptom kin apin bikɔs yu bɔdi in natura ritm (we dɛn kɔl yu sirkadian ritm) nɔ de sink wit di tɛm fɔ de ɛn nɛt na di say we yu de go. Dis kin wɔs we yu de flay bikɔs yu bɔdi de muv wit spid we yu nɔ go biliv. Yu bren ɛn di sirkadian ritm nɔ gɛt inof tɛm fɔ ajɔst to di difrɛns pan di tɛm. Ɔda tin dɛm wae kin mek pɔrsin gɛt jet lag ɛn mek di sik wɔs na:

• Fɔ sidɔm na di sem pozishɔn fɔ lɔng tɛm na di plen.
• Di ɔksijɛn lɛvɛl ɛn di prɛshɔn we di briz de kam insay di plen kabin dɔn go dɔŋ.
• Di hot klaymat ɛn di lɔw humidity insay di plen kin mek wata nɔ de insay di plen, we kin mek yu nɔ gɛt wata.

Us tin dɛn kin mek di risk fɔ mek yu gɛt jet lag?

Pan ɔl we ɛnibɔdi kin gɛt jet lag, sɔm tin dɛn de we kin mek i izi fɔ mek i apin. Dɛn tin ya na:

• Yu trip: Bɔku tin dɛn bɔt yu trip kin afɛkt jet lag. Fɔ ɛgzampul, di distans we yu de travul, di nɔmba fɔ di layover dɛn we yu de mek, di nɔmba fɔ di tɛm zon dɛn we yu de krɔs, ɛn di say we yu de travul.
• We yu rich usay yu de go: Yu Sirkadian Ritm kin chenj bak we yu travul go na nyu ples.)` I de afɛkt aw yu kin yus to am kwik kwik wan. Sɔntɛnde layt (layt) kin mes wit yu bɔdi klok.
• Yu ej: Sɔm stɔdi dɔn sho se pipul dɛn we dɔn pas 60 ia kin chenj mɔ pan dɛn sirkadian ritm, we kin mek dɛn gɛt jet lag.
• Yu slip bifo di trip: If yu nɔ slip fayn bifo di plen, dat min se if yu nɔ slip bɛtɛ, yu go gɛt jet lag afta di trip.
• Yu Stress Level: If yu gɛt ay levul fɔ strɛs, i kin ambɔg di natura l ritm dɛm na yu maynd ɛn bɔdi. Dis kin mek i nɔ izi fɔ slip.
• Ilɛksɛf yu de drink kafinɛ ɔ rɔm: Kɔfi ɛn rɔm kin afɛkt yu bren ɛn ambɔg yu slip, so i bɛtɛ fɔ drink wata nɔmɔ we yu de flay fɔ lɔng tɛm.

Wetin na di kɔmplikɛshɔn dɛm we kin apin bikɔs ɔf jet lag?

Jɛt lag kin bi prɔblɛm we kin apin fɔ shɔt tɛm . i kin go insεf wans yu bכdi in ``Circadian Rhythm`` dכn ajɔst to di tεm na di nyu ples. Bɔt fɔ di wan dɛn we kin travul bɔku tɛm – lɛk payɔt, flayt atɛndant, ɛn biznɛs travulman dɛn – jet lag kin mek prɔblɛm sɔm tɛm. If yu ``Circadian Rhythm`` de kɔntinyu fɔ ambɔg, i kin mek yu gɛt prɔblɛm wit slip, ɛn ivin ``Insomnia`` we nɔ de dɔn. Ɔda prɔblɛm dɛn we kin apin na:

• Dayabitis
• Pwɛl at
• Sɔm kayn kansa dɛn

Dis na smɔl strɛch, bɔt i fayn fɔ no dis fɔ di wan dɛn we kin gɛt jet lag ɔltɛm.

Aw yu go no if yu gɛt jet lag?

Bɔrku pipul dɛn kin gɛt smɔl smɔl sik dɛn nɔmɔ we dɛn kin gɛt jet lag. So bɔku tɛm dɛn nɔ kin go to dɔktɔ. Bɔrku tɛm, de sik kin dɔn fɔ dɛnsɛf insay sɔm dez. Bɔt if yu de wɔri bɔt yu sik ɔ if yu fil lɛk se yu bɔdi nɔ de ajɔst fayn to nyu ples, go to dɔktɔ. If yu slip prɔblɛm de kɔntinyu ɔ de afɛkt yu layf, yu dɔktɔ kin tɛl yu fɔ du ``Slip Stɔdi.'' Dɛn kin du dis tɛst we yu de slip. E kin ɛp fɔ no if ɔda sik wae de mek yu nɔr de slip.

Aw fɔ win jet lag? / Aw fɔ mɛn am?

Risach pipul dɛn nɔ dɔn fɛn rial "cure" yet fɔ jet lag. Bɔt, yusɛf kin ebul fɔ kɔntrol bɔku pan di sayn dɛm. Bɔrku tɛm, yu sik go dɔn insay sɔm dez wae yu nɔr gɛt ɛni tritmɛnt. If yu disayd fɔ du wɛl, dat kin ɛp yu fɔ pul di jet lag sik dɛn kwik kwik wan. Na sɔm tin dɛn ya fɔ tray wans yu dɔn de na nyu ples:

• Gɛt sɔm san layt: We yu de na do insay di de, dat kin mek yu bɔdi ebul fɔ wek. Layt na wetin de tɛl yu bɔdi se "na tɛm fɔ wek." If yu nɔ ebul fɔ go na do, ivin atifishal layt sɔs (lɛk lamp) kin ɛp.
• Establish yu slip-wek saykl: If yu yus to di slip-wek saykl na di ples we yu de go kwik kwik wan, dat kin ɛp fɔ ridyus yu sik dɛn.
• Fokus fɔ gɛt kwaliti slip: If i pɔsibul, fɔ slip na plen kin ɛp yu bɔdi fɔ ajɔst to di nyu zon kwik kwik wan. Yu kin aks yu dɔktɔ bak bɔt di gud ɛn bad tin dɛn we de ɛp yu fɔ slip we yu nɔ de bay na kɔt lɛk melatonin. Sɔntɛnde, prɛskrishɔn slip ɛp kin du mɔ bad pas gud fɔ jet lag. Tɔk to yu dɔktɔ bɔt wetin yu nid.
• Nɔ it nyu it fɔ sɔm tɛm: If yu pik it dɛn we yu bɔdi sabi ɛn we izi fɔ dayjɛst fɔ wan ɔ tu dez, dat kin ɛp fɔ mek yu nɔ gɛt bɛlɛ we kin mek yu nɔ fil bad bikɔs ɔf jet lag.
• Drink bɔku wata: Fɔ drink bɔku wata rili impɔtant fɔ fɛt di wata we kin kɔmɔt na yu bɔdi we kin apin afta yu dɔn flay fɔ lɔng tɛm. If yu gɛt ɛni dawt bɔt if wata sef, yuz bɔtul wata. Stay away frɔm kɔfi ɛn rɔm bikɔs dɛn kin mek yu nɔ gɛt wata mɔ ɛn mɔ.

Yu tink se fɔ yuz melatonin kin ɛp fɔ mek yu gɛt jet lag?

Dɛn nɔ tink se melatonin kin bad fɔ jet lag. Ɛn pan ɔl we dɛn nɔ gɛt big klinik trial pan dis, bɔku pipul dɛn kin yuz am. Melatonin na ɔmon we wi bɔdi kin mek fɔ mek wi slip. I de bak as sɔpɔtmɛnt insay difrɛn dos dɛn. Dɔktɔ kin ɛksplen to yu di gud ɛn bad tin dɛn we kin apin we yu tek melatonin sɔpɔt fɔ jet lag, ɛn aw i go afɛkt yu. So, nɔ yuz ɛnitin we yu nɔ gɛt dɔktɔ advays.

Aw fɔ avɔyd jet lag?

Na ɔnfɔni, no we nɔ de fɔ mek dɛn nɔ gɛt jet lag kpatakpata. Nɔr prɛvɛntiv strateji nɔr go ebul fɔ gi garanti se yu nɔr go ɛva ɛkspiriɛns am. Bɔt bɔku tin dɛn de we yu kin du fɔ ɛp fɔ mek di jet lag nɔ bɔku.

Mek yu schedule gud gud wan bifo yu flay.

Frɔm sɔm dez bifo yu trip, ajɔst di tɛm we yu de it fɔ mek i mach di tɛm fɔ it na di nyu say we yu de.

• If yu de travul frɔm wɛst to ist (tɛm go bifo): Start fɔ go slip smɔl bifo tɛm ɛn grap smɔl bifo sɔm dez bifo yu trip.
• If yu de travul frɔm ist to wɛst (go bak insay tɛm): Go slip smɔl leta ɛn wek smɔl leta sɔm dez bifo yu trip. Dis go ɛp yu bɔdi fɔ ajɔst to di nyu we aw yu de slip.

Shek yu bɔdi smɔl na di plen.

Muv rawnd ɛn strɛch na di plen. Dis kin ɛp fɔ ridyus di sayn dɛm fɔ jet lag. Ɛspɛshali we yu de flay fɔ lɔng tɛm, waka rawnd di plen ɛnitɛm we i pɔsibul. Ɛksesaiz dɛn de bak we yu kin du we yu sidɔm na yu sidɔm ples. Fɔ ɛgzampul:

• Briz dip dip wan.
• Twist yu fut finga ɛn yu anklɛ dɛn.
• Rayt ɛn put yu ni dɛn dɔŋ.
• Tɔn yu ed to di sayd.
• Rayt yu tu an dɛn ɔp yu ed ɛn pul.
• Tayt ɛn rilaks di mɔsul dɛn na yu leg.

Aw lɔŋ jet lag kin las?

Aw lɔng jet lag de dipen pan sɔm tin dɛn:

• Aw fa yu travul.
• Di spɛshal ritm dɛn we yu yon bɔdi de mek.
• Yu ɔl wɛlbɔdi biznɛs.

Fɔ bɔku pipul dɛn, jet lag kin bɛtɛ insay sɔm dez afta dɛn dɔn de na nyu ples. Fɔ sɔm, i kin tek wan wik fɔ mek dɛn wɛl ɔl.

Ustɛm yu fɔ go to dɔktɔ?

If yu jet lag simptom nɔ de fɔ pas wan wik afta yu trip, ɔ if i wɔs, go to dɔktɔ wantɛm wantɛm. Dɔn bak, tɛl yu dɔktɔ if yu gɛt ɛni ɔda sayn we yu tink se na bikɔs ɔf jet lag. Fɔ ɛgzampul:

• If yu gɛt fiva.
• If yu de fil lɛk yu nɔs ɔ yu de vɔmit.
• If yu gɛt kɔf.
• If yu gɛt trot we de at.
• If yu gɛt ɔda fiva, kol, ɔ `(COVID-19)` simptom dɛm.

Fɔ dɔn, tin dɛn we wi fɔ mɛmba

Jet lag na prɔblɛm we kin rili kɔmɔn. Pipul dɛn we gɛt ɔl kayn ej kin gɛt am we dɛn de flay fɔ lɔng tɛm (mɔ pas tri tɛm zon). As yu bɔdi de ajɔst to di saykl we yu de slip ɛn wek na nyu ples, yu kin gɛt prɔblɛm wit yu slip ɔ ɔda sayn dɛn. I pɔsibul bak fɔ travul we yu nɔ gɛt ɛni jet lag simptom. Yu kin stɔp di ifɛkt dɛm we jet lag kin gɛt bay we yu rɛdi yu bɔdi fɔ di chenj dɛm we yu de ɛkspɛkt pan di rutin ɛn mek wɛlbɔdi chukchuk we yu de travul. So, mɛmba dɛn advays ya di nɛks tɛm we yu tek lɔng trip!