Yu dɔn ɛva flay frɔm Sri Lanka to Amɛrika, Ɔstrelia, ɔ wan kɔntri na Yurop wit plen we de go fa? Afta yu dɔn land de, yu dɔn ɛva fil taya bad bad wan, slip na de, bɔt yu nɔ ebul fɔ slip na nɛt, ɛn yu bɔdi fil rili strenj? Ivin afta yu dɔn go bak na Sri Lanka, yu kin fil dɛn prɔblɛm dɛn ya fɔ sɔm dez. Na dat wi de kɔl "Jet Lag" pan mɛrɛsin. Dis nɔto sik, bɔt na tin we kin mek wi bɔdi vɛks smɔl. Lɛ wi tɔk bɔt dis jɔs tide.
Fɔ tɔk am simpul wan, wetin na Jet Lag?
Wi ɔl gɛt smɔl klok we de rɔn na wi bɔdi insay wi bɔdi. Wi kin kɔl dis wi bayolojikal klok, ɔ Circadian Rhythm . Fɔ tɔk di kɔrɛkt tin, dis na wi bɔdi in yon natura schedule we de kɔntrol tin dɛn lɛk ustɛm wi fɔ slip na nɛt, ustɛm wi fɔ wek na mɔnin, ɛn ustɛm wi fɔ it.
Imajin, we yu de na Sri Lanka, yu kin go slip 10 oklɔk na nɛt ɛn wek 6 oklɔk mɔnin. Yu bɔdi klok dɔn yus to da tɛm de. Naw, afta yu dɔn flay fɔ 10-15 awa, yu go na kɔntri we de biɛn ɔ bifo Sri Lanka fɔ sɔm awa. We yu rich de, i kin bi se na de de, bɔt yu bɔdi klok se, "Nɔ, nɔ, na nɛt na Sri Lanka, tɛm fɔ slip." Na da tɛm de di prɔblɛm kin bigin.
Fɔ tɔk am simpul wan, jet lag na di mismatch bitwin di tɛm we yu de insay ɛn di tɛm we dɛn sɛt yu bɔdi klok to. De sayn dɛm na de diskɔmfɔt wae yu kin fil as yu bɔdi klok de ajɔst to di nyu tɛm.
Yu tink se i at fɔ go na di ist ɔ na di wɛst?
Dis na prɔblɛm we bɔku pipul dɛn gɛt. akɔdin to dɔktɔ ɛn risach pipul dɛm, jet lag kin tranga pasmak we yu de travul go na di ist (e.g. frɔm Amɛrika to Sri Lanka) pas we yu de travul go wɛst (e.g. frɔm Sri Lanka to Yurop ɔ Amɛrika).
Di rizin fɔ dis na bikɔs i izi fɔ wi bɔdi fɔ yus fɔ de slip let ɛn go slip let. Bɔt, i kin at smɔl fɔ yus fɔ go slip kwik pas aw i kin bi. As yu de go na di ist, di klok dɛn de go bifo, so yu fɔ go slip bifo tɛm pas aw yu kin slip. Di bɔdi les smɔl fɔ ajɔst to dat. Na dat mek i nɔ kin izi fɔ yu we yu go da we de.
Wetin na di kɔmɔn sayn dɛm fɔ jet lag?
Jet lag nɔ de afɛkt ɔlman di sem we. Sɔm pipul dɛn nɔ kin fil am atɔl, mɔ di yɔŋ pikin dɛn. Bɔt bɔrku pipul dɛn go gɛt wan ɔr mɔr pan dɛn sik ya.
| Di sayn we de sho se di sik de | Wan simpul ɛksplen |
|---|---|
| Nɔ ebul slip | De filin wae yu nɔr kin ebul fɔ slip ivin afta yu dɔn go slip na nɛt. Ivin we yu lɔk yu yay, yu bren kin fil lɛk se i wek. |
| Di slip we pɔsin kin slip na di de | Fɔ fil lɛk se yu kin slip wantɛm wantɛm we yu de wok ɔ we yu de tɔk. Yu yay dɛn kin lɔk. |
| Ed de at | Filin fɔ ebi ɔ pen we de kɔmɔt insay di ed. |
| I nɔ kin izi fɔ mek yu pe atɛnshɔn to yu | A nɔ ebul fɔ pe atɛnshɔn pan ɛnitin. Ivin if a stat wan wok, a nɔ kin fil fɔ du am di rayt we. |
| Taya | Fɔ fil taya bad bad wan ivin we yu nɔ du natin. Fɔ fil se yu nɔ gɛt layf. |
| Bɛlɛ nɔ kin fil fayn | Kɔndishɔn lɛk fɔ blo, fɔ gɛt bɛlɛ, ɔ fɔ gɛt dayarɛa. |
| Di chenj dɛn we de apin na di we aw pɔsin de fil ɛn di we aw i de biev | Fɔ vɛks pan smɔl smɔl tin dɛn, fɔ wɔri, ɛn fɔ wɔri. |
| Jɛnɛral bɔdi de pen | Wan filin fɔ "sɔntin we nɔ rayt." Sɔntin we strenj. |
Fɔ tɔk am simpul wan, ɔl dɛn sik ya kin apin we yu bɔdi de tray fɔ ajɔst to di nyu say ɛn di nyu tɛm.
Wetin na di risk factor dɛm fɔ jet lag?
Jɛt lag kin apin to ɛnibɔdi, bɔt sɔm tin dɛn kin mek i gɛt dis sik mɔ ɛn mɔ.
- Distans we yu travul: If yu travul kross pas tri tɛm zon, di risk fɔ jet lag go bɔku. Di mɔ we di distans de fa, na di mɔ i kin at fɔ du.
- Yu ej: Sɔm stɔdi dɔn sho se pipul dɛn we dɔn pas 60 ia kin gɛt mɔ prɔblɛm wit jet lag bikɔs dɛn bɔdi klok kin wok difrɛn smɔl.
- Slip bifo yu flay: If yu nɔ slip fayn insay di de bifo yu flay, yu bɔdi go dɔn taya, so di ifɛkt dɛn we jet lag kin du kin wɔs.
- Stress: If yu de ɔnda bɔrku strɛs wae yu de tink bɔt yu trip, e go afɛkt yu slip ɛn bɔdi wok bak.
- Kafin ɛn Alkol: If yu drink tin dɛn we gɛt kafinɛ lɛk kɔfi, ti, ɛn rɔm we yu de flay plen, dat kin mek yu nɔ slip fayn. Dɛn kin mek yu bɔdi nɔ gɛt wata bak. Di dray we de insay di plen kin mek tin wɔs. So, i bɛtɛ fɔ drink bɔku wata we yu de flay.
Aw fɔ pul jet lag ɛn wɛl kwik kwik wan?
Laki, jet lag na wan sik we kin sɔlv fɔ insɛf insay sɔm dez. I nɔ nid ɛni spɛshal mɛrɛsin. Bɔt sɔm tin dɛn de we yu kin du fɔ mek yu nɔ fil fayn ɛn fɔ ajɔst to di nyu tɛm zon kwik kwik wan.
| Wetin fɔ du | Tɔk bɔt |
|---|---|
| Una kɔmɔt na do na di san. | Tray fɔ kɔmɔt na do as yu ebul insay di de na di say we yu de go. San layt na di strɔng signal to wi bɔdi klok se na tɛm fɔ wek. If yu nɔ ebul fɔ go na do, mek yu rum layt fayn bay we yu ɔn di layt dɛn. |
| Yuz to di nyu schedule. | Wok akɔdin to di tɛm we de de frɔm di tɛm we yu land. I nɔ mata aw yu de slip insay di de, ilɛksɛf yu lɔk yu yay fɔ sɔm tɛm, nɔ slip fɔ lɔng tɛm. Wek te nɛt kam, ɛn go slip di sem tɛm we na nɛt. |
| Drink bɔku wata. | Drink bɔku wata we yu de flay ɛn afta yu dɔn land. Di jet lag simptom kin wɔs bikɔs ɔf di wata we de na di bɔdi. Ridyus kɔfi ɛn rɔm as yu ebul. |
| It layt it dɛn. | Nɔ it tin dɛn we at fɔ yu bɛlɛ, we at fɔ dayjɛst, ɔ we gɛt bɔku fat fɔ di fɔs tu dez. Bikɔs yu bɔdi dɔn ɔlrɛdi de na mɛs, i bɛtɛ fɔ mek yu dijestiv sistɛm fɔ blo. |
| Yu nid ɛp fɔ slip? | Sɔm pipul dɛn kin yuz sɔpɔtmɛnt dɛn we gɛt di ɔmon we dɛn kɔl melatonin as tin fɔ ɛp dɛn fɔ slip. Melatonin na wan ɔmon we wi bɔdi de mek fɔ ɛp wi fɔ slip. Bɔt bifo yu yuz sɔntin lɛk dis, mek shɔ se yu tɔk to yu dɔktɔ bɔt if i fayn fɔ yu ɛn ɔmɔs yu fɔ tek. Nɔ tek ɛni slip pils we yu nɔ gɛt dɔktɔ in advays. |
Yu tink se dɛn kin mek Jet Lag nɔ apin?
Pan ɔl we i nɔ pɔsibul fɔ mek yu nɔ gɛt jet lag ɔltogɛda, yu kin rɛdi yusɛf bifo yu trip fɔ mek i nɔ ambɔg yu.
Sɔm dez bifo di trip
- If yu de travul go na di ist: If yu de travul go na di ist (we de go bifo insay tɛm), bigin fɔ go slip ɛn wek smɔl bifo tɛm pas aw yu kin wek sɔm dez bifo yu trip.
- If yu de go west: If yu de go west (we di klok dɛn go bak), yus fɔ go slip leta smɔl pas aw yu kin wek ɛn wek leta.
- Tray fɔ ajɔst yu it fɔ mek i go nia di tɛm we yu de go na di kɔntri we yu de go smɔl.
Di tɛm we di plen de flay
- Drink plɛnti wata: Dis na di tin we impɔtant pas ɔl.
- Nɔ drink rɔm ɛn kafin.
- Slip sɔm if i pɔsibul: mɔ we i kɔrɛkt to nɛt na di say we yu de go.
- Muv yu bɔdi: Bifo yu de na di sem pozishɔn, grap ɛn waka rawnd ɛnitɛm we i pɔsibul. Sɔm smɔl smɔl ɛgzampul dɛn de we yu kin du we yu sidɔm na chia:
- Rotate yu mɔt, yu nɛk, ɛn yu sholda dɛn.
- Rotate di ankles na di leg dɛn.
- Ekstend ɛn bɛn yu ni dɛn fɔ go bifo.
- Briz dip dip wan.
Ustɛm yu fɔ go to dɔktɔ?
Jet lag nɔ kin nid fɔ go to dɔktɔ. De sayn dɛm go dɔn insay sɔm dez, ɔr wan wik pasmak.
Bɔt,
- If di sik nɔr bɛtɛ afta wan wik ɔr de wɔs, .
- If yu nɔ ebul fɔ slip kɔntinyu fɔ afɛkt di tin dɛn we yu de du ɛvride, .
I rili impɔtant fɔ go to yu famili dɔktɔ ɛn aks fɔ advays.
Dɔn bak, if yu gɛt dɛn sik ya, i nɔ kin bi bikɔs ɔf jet lag, bɔt na ɔda mɛrɛsin. So , go to dɔktɔ wantɛm wantɛm.
- Fiva
- Nɔs ɔ vɔmit
- Kɔf
- Trot de at
- Ɔda flu, kol, ɔ COVID-19 sayn dɛm
I impɔtant mɔ fɔ di wan dɛn we kin tek lɔng plen bɔku tɛm (lɛk payɔt ɛn flayt atɛndant) fɔ go to dɔktɔ if dɛn gɛt prɔblɛm wit slip fɔ lɔng tɛm, bikɔs if dɛn nɔ ebul fɔ slip ɔltɛm, dat kin mek dɛn gɛt ɔda wɛlbɔdi prɔblɛm dɛn.
Mɛsej we dɛn kin kɛr go na os
- Jεt lag na wan tεmporari kכndyushכn we de apin afta fכ flay lכng bikoz fכ disrupshכn pan wi bכdi in nεchכral klok (circadian rhythm). I nɔto sik.
- Sɔm kayn sik lɛk wae yu nɔr kin slip na nɛt, yu kin slip na de, yu kin taya pasmak, ɛn yu ed kin at.
- Afta yu dɔn land na di say we yu want fɔ go, yus to di tɛm kwik kwik wan. If yu de na di san insay di de, dat kin ɛp bɔku pan dis.
- I rili impɔtant fɔ drink bɔku wata bifo yu flay, we yu de flay, ɛn afta yu dɔn flay. Nɔ drink kafin ɛn rɔm.
- Bɔrku tɛm, de sik kin dɔn fɔ dɛnsɛf insay sɔm dez.
- If di sik nɔ de fɔ pas wan wik ɔ i rili bad, mek shɔ se yu go to yu dɔktɔ.
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