Khualzin rei tak hnuah pawh i chau ve em? Jet lag chungchang hi i zir dawn teh ang!

Tun hnaiah zin rei tak atanga i lo haw tawh em? A nih loh leh kal turin i inbuatsaih em? Chutih lai chuan mi thenkhat chuan mak deuh, chau leh mut theih lohvin an inhria a ni lawm ni? Chuvang chuan 'Jet Lag' kan ti fo thin. I ngaihtuah angin thil lian tak a ni lo a, mahse a nuam lo deuh. Hemi chungchang hi vawiinah hian chipchiar zawkin sawi ila, hei hi mi tam tak chunga thil thleng a nih avangin.

Jet Lag chu eng nge ni?

A awlsam zawngin sawi ila, jet lag hi thlawhna hmanga hla tak tak kan kal huna kan rilru hahna a ni a, a bik takin time zone pathum aia tam kan zin hian kan hrehawm lo hle. A bulpui ber chu mut harsatna a ni a, zan lama mut theih lohna te hi ``Insomnia'' an ti. Hei bakah hian natna tenau dang tam tak lo awm thei a awm bawk. Ngaihtuah teh, kan taksa chhungah hian natural clock kan nei a. Damdawi lamah chuan ``internal body clock`` emaw ``Circadian Rhythm`` emaw kan ti thin. Hei hian nitin kan mut dan, harhchhuahna, riltamna leh taksa lumna te chu a inmil tawkin a thunun a ni. Chuvangin hun dang nei ram kan pan thut hian kan taksa darkar hian hmun thara ni leh zan cycle a hman thiam theih nan hun rei tak a ngai thin. Jet lag hi a hman thiam hma loh chuan kan hrehawm lo tihna a ni. Kekawr thar i bun a, i kein a hman thiam hma loh chuan natna tlem i neih ang mai a ni. Hei hi a takah chuan hun eng emaw chen atana awm a ni a, mutna nena inzawm natna chi hrang hrang ``Circadian Rhythm Sleep Disorder'' tih category-ah a tla a ni.

Khawchhak lam emaw, chhim lam emawa zin hian jet lag hi a langsar zawk em?

Hei hi mi tam takin an zawh thin a ni. Doctor te chuan jet lag symptoms hi chhim lam thlawhna aiin hmar lam pan chuan a na zawk niin an sawi tlangpui . Zirchiangtute sawi dan chuan hei hi a chhan chu kan taksa hian mut hma aiin a hma aia tlai zawka mut a insiamrem duh zawk vang a ni. Entirnan, 10 p.m.-a i mut chuan. nitin, 8 p.m.-a mut ai chuan zanlai thlenga mut a awlsam zawk. Chu chu hetah hian a thleng thin. Khawchhak lam i thlawh hian hun chu "hma lam" a kal zel avangin ram thara i mut hun a thlen hmain i taksa darkar chu a muhil ang.

Engtiang chiahin nge jet lag hi a hluar?

Jet lag hi thlawhna hmanga zin mi tam takin an tawn thin a ni . Mahse, a rilru put hmang leh mi tinte a nghawng nasat dan chu a inang lo thei hle. Mi thenkhat, a bik takin naupang tê tête chuan hmun thara an kal thar hunah harsatna an nei lo mai thei. Mahse, puitling tam zawk chuan he harsatna hi eng emaw chen chu an tawng thin.

Jet lag natna lanchhuahna chu engte nge ni?

Jet lag natna lan chhuah dan hi mi hrang hrangah inang lo thei mah se, a lan chhuah dan tlangpui tlemte a awm a:

• Zan lama mut harsa (Insomnia) .
• Nitin mutthilh lutuk tih hriat.
• Lu na i nei thei .
• Thil engemaw ngaihtuah emaw, ngaihtuahna seng emaw harsa.
• Chau lutuk leh hah lutuk tih hriatna .
• "Nangmah ni lo" ang mai a ni a, mak leh nunna nei lo anga inhriatna a ni.
• Chaw ei lama harsatna, pum na leh puak ang chi.
• Lungngaihna tih awmzia chu thinrim thuai, buai, etc. tihna a ni.
• Mood swings , thinrimna leh lungkhamna ang chi.

Jet lag hi engtin nge a awm?

Jet lag hian mi zawng zawng a nghawng dan a inang lo. Mahse a tlangpuiin i zin rei poh leh a na zual thei. Hei hi a chhan chu i taksa hian i zin chhuah rualin a insiamrem nasa zawk a ngai a ni. Entirnan, i kalna tur lam (entir nan, chhim lam atanga hmar lam) a zirin darkar tlemte i "hloh" a nih chuan, ram thara zanlai a nih avangin i taksain a harh a ngai a ni. A lehlamah chuan darkar tlemte (khawchhak atanga chhim lam) i "gain" chuan nitin i muhil thei a, a chhan chu ram thara zanlai a nih avangin i taksain a harh a ngai a ni.

Jet lag awm chhante chu engte nge ni?

Jet lag hi time zone pathum emaw a aia tam emaw a thlawh vang a ni ber. Jet lag symptoms hi i taksa natural rhythm (i circadian rhythm tia koh) chu i kalna tur hmuna ni leh zan hun nen a inmil lo vang a ni. Hei hi thlawhna hian a ti na zual hle a, a chhan chu i taksa chu rintlak takin a che a ni. I thluak leh circadian rhythm hian hun inthlauhna nena inmil turin hun a nei tlem hle. Jet lag thlentu leh natna lan chhuahna tizual thei thil dangte chu:

• Vanlawng chhunga rei tak awmna hmun khata thut a ngai.
• Aircraft cabin chhunga oxygen level leh air pressure tlahniam.
• Vanlawng chhunga boruak lum leh vawt hniam vangin tui a awm thei a, chu chuan tui tlakchhamna a thlen thei a ni.

Eng thil nge jet lag hlauhawmna tipung?

Tu pawhin jet lag an vei thei a, mahse thil engemaw zat a awm a, chu chuan a thlen theihna a tipung a ni. Heng thilte hi:

• I zinna: I zinna chungchanga thil tam tak hian jet lag a nghawng thei. Entirnan, i kalna hlat zawng, layover i siam zat, time zone i pelh zat leh i kalna tur lam.
• I tumna hmun i thlen chuan: I Circadian Rhythm pawh hmun thar i pan chuan a danglam thin.)` I hman thiam thuai dan a nghawng a ni. A chang chuan light (light) hian i taksa clock a ti buai thei bawk.
• I kum: Zirna thenkhatah chuan kum 60 chunglam te hian an circadian rhythm an inthlak fo thin a, hei vang hian jet lag an tawk nasa zawk thin.
• Khualzin hmaa i mut dan: Flight hmaa i mut that loh chuan, chu chu i mut that loh chuan i zin hnuah jet lag i nei tam zawk.
• I Stress Level: Stress level sang tak i neih chuan i rilru leh taksa natural rhythm a tibuai thei a ni. Hei hian mut a ti harsa zual thei a ni.
• Caffeine emaw zu emaw i in emaw: Coffee leh zu hian i thluak a nghawng thei a, i mut a tibuai thei a, chuvangin thlawhna rei takah tui chauh in hi a tha ber.

Jet lag avanga harsatna awm thei te chu engte nge ni?

Jet lag hi hun rei lote chhunga harsatna awm thin a ni tlangpui . I taksa ``Circadian Rhythm`` chu hmun thara hun a insiam fel hnuah a mah chauhin a bo tlangpui. Mahse, zin fo thinte tan chuan – pilot, flight attendant, leh sumdawnna lama zin mite tan chuan jet lag hian harsatna a thlen fo thin. I ``Circadian Rhythm`` a tihbuai chhunzawm zel chuan mut harsatna a thlen thei a, chronic ``Insomnia`` pawh a thlen thei bawk. Harsatna dang lo awm thei te chu:

• Zunthlum natna
• Lungngaihna
• Cancer chi hrang hrang

Hengte hi a hla deuh hlek a, mahse jet lag tawk fo thin tan chuan hei hi hriat a tha.

Engtin nge jet lag i nei tih i hriat theih ang?

Mi tam zawk chuan jet lag an neih hian symptoms na lo tak tak chauh an nei thin. Chuvangin damdawi lam pan an tum lo tlangpui. A natna lan chhuah dan hi ni rei lote chhungin a mah chauhin a bo tlangpui. Mahse, i natna lan chhuah dan tur i ngaihtuah emaw, i taksa chu hmun thara a insiamrem tha lo nia i hriat chuan Doctor pan rawh. I mut harsatna a la awm reng emaw, i nun a nghawng mek emaw a nih chuan i doctor chuan ``Sleep Study'' neih a rawt thei ang.He test hi i mut laiin tih thin a ni. I natna lan chhuah dan hi mutna lama harsatna dang avanga lo awm a nih leh nih loh hriat theih nan a pui thei a ni.

Engtin nge jet lag hi kan hneh theih ang? / Engtin nge tihdam theih ang?

Researcher-te chuan jet lag hi "damdawi" tak tak an la hmu lo. Mahse, a symptom tam tak chu nangmah ngeiin i enkawl thei a ni. A tam zawkah chuan i natna lan chhuah dan chu ni engemaw zat hnuah enkawlna engmah awm lovin a bo vek ang. Duhthlanna hrisel siam hian jet lag symptoms te chu rang taka tihbo nan a pui thei che a ni. Hmun thara i awm hnua i tih tum tur thenkhat chu hetiang hi a ni:

• Ni êng tlem la rawh: Nitin pawn lama awm hian i taksa chu a harh reng theih nan a tichak a ni. Light hi i taksa hnenah "harh hun a ni tawh" tih hrilhtu a ni. Pawnah i chhuak thei lo a nih chuan artificial light source (lamp ang chi) pawhin a pui thei a ni.
• I sleep-wake cycle din rawh: I tlawhna hmuna sleep-wake cycle chu a rang thei ang bera hman thiam chuan i symptoms te chu a tihziaawm thei a ni.
• Quality sleep neih hi ngaihtuah rawh: A theih chuan thlawhna chhunga mut hian i taksa chu zone thara a insiamrem rang zawk thei a ni. I doctor hnenah pawh over-the-counter sleep aids, melatonin ang chi te thatna leh that lohna te pawh i zawt thei bawk. A chang chuan prescription sleep aids hian jet lag tan a thatna aiin a tichhe zawk thei. I mamawh chungchang doctor nen sawiho rawh.
• Chaw thar ei atanga rei lo te chu inthiarfihlim rawh: I taksain a hriat chian leh ni khat emaw ni hnih emaw chhunga ei awlsam tur thlan hian jet lag vanga pum natna tihziaawmna kawngah a pui thei a ni.
• Tui tam in rawh: Thlawhna rei tak hnua tui tlakchhamna (dehydration) dona atan tui tam tak in hi a pawimawh hle. Tui himna chungchangah rinhlelhna i neih chuan tui bottle hmang la. Coffee leh zu te hian tui a tichhe zual thei che a, chuvangin inthiarfihlim rawh.

Melatonin hman hian jet lag a pui em?

Melatonin hi jet lag tan a tha lo nia ngaih a ni lo. Tin, hemi chungchangah hian clinical trial lian tak tak awm lo mahse, mi tam tak chuan an hmang thin. Melatonin hi kan taksain a pianphungah a siam chhuah hormone a ni a, mut tirtu a ni. Supplement atan pawh dose hrang hrangah a awm bawk. Doctor chuan jet lag atana melatonin supplement ei thatna leh that lohna te, a nghawng dan tur te a hrilhfiah thei che a ni. Chuvangin damdawi lam thurawn tel lo chuan engmah hmang suh.

Engtin nge jet lag hi kan pumpelh theih ang?

Vanduaithlak takin jet lag hi ven theihna tur a awm lo. Eng preventive strategy pawhin i tawng ngai lovang tih a tichiang thei lo. Mahse, jet lag-in nghawng a neih tlem theihna tura pui turin step tam tak i tih theih a ni.

I thlawhna thlawh hmain i schedule siam hmasa phawt ang che.

I zin hma ni engemaw zat atang khan i chaw ei hun chu i hmun thara chaw ei hun nen a inmil theih nan siamrem rawh.

• Chhim lam atanga hmar lam pan i nih chuan (hun a kal zel): I zin hma ni engemaw zat hmain mut hma deuh la, tho hma deuh la.
• Khawchhak atanga chhim lam pan i nih chuan (hun kal tawha kir leh): I zin hma ni engemaw zat hnuah mut tlai deuh la, harh tlai deuh rawh. Hei hian i taksa chu mut dan thar nen a insiamrem theih nan a pui ang.

Vanlawng chhungah chuan i taksa chu tlem han ti nghing rawh.

Vanlawng chhungah chuan inher kual la, insiam rawh. Hei hian jet lag symptoms a tihziaawm thei a ni. A bik takin thlawhna rei takah chuan a theih phawt chuan thlawhna chhungah kal kual thin ang che. I thutna hmuna thu chunga exercise i tih theih te pawh a awm bawk. Entir nan:

• Thâwk la thûk rawh.
• I ke ruh leh ke ruhte chu twist rawh.
• I khup chu chawi sang la, hniam rawh.
• I lu chu a sir lamah hawi rawh.
• I kut pahnih chu i lu chungah chawi sang la, hrual rawh.
• I ke ruhte kha khauh la, ti hahdam rawh.

Jet lag hi eng chen nge a awm?

Jet lag hian eng chen nge a daih tih hi thil engemaw zatah a innghat a ni:

• Eng chen nge i zin.
• I taksa ngei pawha rhythm danglam tak.
• I hriselna zawng zawng.

Mi tam zawk tan chuan jet lag hi hmun thara an awm atanga ni engemaw zat chhungin a tha chho thin. Mi thenkhat tan chuan an dam kim theih nan kar khat vel a ngai thei.

Engtikah nge doctor i hmuh ang?

I zin hnuah kar khat aia rei jet lag symptoms a awm reng a nih chuan, a na zual a nih chuan doctor pan nghal rawh. Tin, jet lag vang nia i rinhlelh symptom dang i neih chuan doctor hnenah hrilh bawk ang che. Entir nan:

• Khawsik i neih chuan.
• I rilru a buai emaw, i luak chhuak emaw a nih chuan.
• I khuh a nih chuan.
• I rilru a na a nih chuan.
• Khawsik, khawsik, emaw `(COVID-19)` symptom dang i neih chuan.

A tawp berah chuan thil hriat reng tur

Jet lag hi a awm fo thin. Kum tin miten long-haul flight ( time zone pathum aia tam)-ah an tawng thei a ni. I taksain hmun thara mut leh harh cycle a insiamrem chhoh zel chuan mut harsatna na lo tak tak emaw, natna dang emaw i nei thei a ni. Jet lag symptoms nei lovin zin theih a ni bawk. Jet lag-in nghawng a neih chu i tihtlem thei a, i taksa chu i tih dan tur inthlak danglamna beisei angin i buatsaih a, i zin chhunga duhthlanna hrisel tak i siam thei bawk. Chuvangin, zin rei tak i kal leh hunah heng tips te hi hre reng ang che!