Sri Lanka a\angin America, Australia emaw Europe ram emaw panna thlawhna hla tak hmangin i thlawk tawh ngai em? Chutah chuan i tlak hnu chuan i chau em em a, nilengin i muhil a, mahse zanah i muhil thei lo va, i taksa pawh mak tak maiin i inhria ngai em? Sri Lanka-a i kir leh hnuah pawh ni eng emaw zat chu heng harsatnate hi i hre thin. Chu chu medical lamah chuan "Jet Lag" kan tih chu a ni. Hei hi natna a ni lo va, kan taksa tan chuan a tithinur deuh a ni. Vawiin hian he thu hi han sawi mai ila.
A awlsam zawngin Jet Lag chu eng nge ni?
Kan taksa chhungah hian a pianphung anga kal thin darkar tlemte kan nei vek a. Hei hi kan biological clock, a nih loh leh Circadian Rhythm kan ti a ni. A dik tak chuan hei hi kan taksa pianphung (natural schedule) a ni a, zan mut hun tur te, zing kan thawh hun tur te, ei hun tur te ang chi thilte chu a thunun a ni.
Ngaihtuah teh, Sri Lanka-a i awm lai hian zan dar 10-ah i mu a, zing dar 6-ah i tho leh thin. I taksa darkar chu chutiang hun chu a hmang thiam tawh. Tunah chuan darkar 10-15 vel thlawhna hmanga i kal hnuah Sri Lanka aiin darkar tlemtea hnungtawlh emaw, hmalam emaw ram i pan ta a ni. Chutah chuan i thlen chuan chutah chuan ni a ni mai thei a, mahse i taksa darkar chuan, "Ni lo, ni lo, Sri Lanka-ah chuan zanlai a ni a, mut hun a ni," a ti a. Chutah chuan buaina chu a intan ta a ni.
A awlsam zawngin jet lag chu i awm chhung leh i body clock set hun inthlauhna a ni. A symptoms chu i taksa clock-in hun thar a insiamrem avanga i rilru hahna a ni.
Khawchhak lam pan a harsa zawk nge chhim lam?
Hei hi mi tam takin harsatna an neih a ni. Doctor leh zirchiangtute sawi dan chuan khawchhak lam pan (e.g. United States atanga Sri Lanka pan) hian chhim lam pan (e.g. Sri Lanka atanga Europe emaw America emaw) aiin jet lag hi a na zawk thei a ni.
A chhan chu kan taksa tan chuan mut tlai leh mut tlai hi a awl em em a ni. Mahse, a hma aia hmaa mut thiam chu a harsa deuh. Khawchhak lam i pan zel chuan darkar te chu hmalam pan zelin, a hma aia hmaa i mut a ngai a ni. Chutianga insiamrem turin taksa chu a lazy deuh. Chuvang chuan chutiang lam pan chuan a harsa zawk thin.
Jet lag natna lan chhuah dan tlangpui engte nge ni?
Jet lag hian mi zawng zawng a nghawng dan inang lo. Mi thenkhat chuan an hre lo tak tak thei a, a bik takin naupang tê tête. Mahse mi tam zawk chuan a hnuaia symptoms pakhat emaw a aia tam emaw an nei ang.
| Symptom a ni | A sawifiahna awlsam tak |
|---|---|
| Mu thei lo | Zana mut hnu pawha muthilh theih loh anga inhriatna. Mit khap chung pawhin i thluak chu a harh ang maiin a hria. |
| Nilengin mutthilh a ni | Hnathawh lai emaw, thusawi lai emawa mutthilh nghal mai ang chi hriatna. Mit a khar a. |
| Lu na | Lu chhung atanga lo chhuak rit emaw natna emaw hriatna. |
| Thil ngaihtuah harsa tak a ni | Engmah ka rilru ka pe thei lo. Hna ka thawh tan pawh nise, tha taka thawh ka duh lo. |
| Chau | Engmah ti lo pawhin chau lutuk anga inhriatna. Nunna nei lo anga inhriatna. |
| Pum natna | Thil awm dan, bloating, constipation, emaw diarrhea ang chi te. |
| Mood leh nungchang inthlak danglamna | Thil tenawm tak avanga thinrim te, lungkhamna te, leh lungkhamna te. |
| Taksa natna tlangpui | "Thil dik lo" tih hriatna. Thil mak tak mai. |
A awlsam zawngin, heng chhinchhiahna zawng zawng hi i taksain boruak leh hun thar nena insiamrem a tum lai hian a thleng vek a ni.
Jet lag awm theihna tur risk factors te chu engte nge ni?
Jet lag hi tu chungah pawh a thleng thei a, mahse thil engemaw tak chuan he natna hi a thlen theihna a tipung thei a ni.
- Distance traveled: Time zone pathum aia tam i zin chuan jet lag hlauhawmna a sang zawk hle. A hlat deuh poh leh a harsa zual thei.
- I kum: Zirchianna thenkhatah chuan kum 60 chunglam te chu jet lag hian a nghawng nasa zawk thei a, a chhan chu an taksa darkar te hian hna a thawk dan a inang lo deuh a ni.
- Flight hmain mu rawh: I thlawh hma ni engemaw zat chhunga i mut that loh chuan i taksa chu a chau tawh ang a, chuvangin jet lag hian a nghawng chu a na zual thei hle.
- Stress: I zinna tur ngaihtuah chunga stress nasa tak i neih chuan i mut leh taksa hnathawh pawh a nghawng dawn a ni.
- Caffeine leh Zu: Flight-a i kal laiin caffeine awmna in tur coffee, tea leh zu in hian i mut dan a tibuai thei a ni. I taksa pawh an dehydrate bawk. Vanlawng chhunga boruak vawt hian thil a tichhe zual thei a ni. Chuvangin, thlawhna chhunga tui in tam a tha ber.
Engtin nge jet lag tihbo a, kan dam leh thuai theih ang?
Vanneihthlak takin jet lag hi ni engemaw zat chhungin a mah chauhin a reh tlangpui. Damdawi bik a ngai lo. Mahse, heng harsatna te hi tih tlem nan leh time zone thara rang taka insiamrem turin thil tlemte i tih theih a awm.
| Eng nge tih tur | Hrilhfiahna |
|---|---|
| Ni chhuahnaah chuan chhuak rawh. | Nitin i kalna tur hmunah a theih ang anga pawn chhuah tum ang che. Ni eng hi kan taksa darkar hnena harh hun a nih thu signal chak ber a ni. Pawnah i chhuak thei lo a nih chuan i room chu light on-in a eng tha hle ang. |
| Schedule thar chu hmang thiam rawh. | I tlak tirh atang khan chutah chuan hun awm dan angin hna thawk rawh. Nilengin engtiang taka mutthilh pawh nise, rei vak lo mit khap mah la, rei tak mut suh. Zan thlengin muhil la, zanlai a nih rualin muhil bawk ang che. |
| Tui tam tak in thin ang che. | Flight lai leh a tlak hnuah tui tam tak in thin ang che. Jet lag symptoms hi dehydration vangin a na zual thei. Coffee leh zu hi a theih ang anga tih tlem tur a ni. |
| Chaw light ei rawh. | Ni hnih hmasa berah chuan chaw ei kham, ei harsa, thau tamna ei loh tur. I taksa a buai tawh avangin i chaw ei khama chawlh hahdam tir a tha ber. |
| Mutnaah tanpuina i mamawh em? | Mi thenkhat chuan mutpui nan hormone melatonin awmna supplement an hmang thin. Melatonin hi kan taksain hormone a siam chhuak a, mut min puitu a ni. Mahse, hetiang thil hi i hman hmain i doctor nen i tan a tha em tih leh engzat nge i ei tur tih hi sawipui hmasa phawt ang che. Doctor thurawn lo chuan mutna damdawi engmah ei loh tur a ni. |
Jet Lag hi ven theih a ni em?
Jet lag hi pumpelh vek theih ni lo mah se, a nghawng tur tih tlem nan i zin hmain i inbuatsaih thei a ni.
Khualzin hma ni engemaw zat a awm tawh
- Khawchhak lam i pan a nih chuan: Khawchhak lam i pan a nih chuan (a hun takah hmalam pan rawh) i zin hma ni engemaw zat hmain mut leh harh hma deuhin tan la rawh.
- Chhim lam i pan dawn a nih chuan: Chhim lam i pan dawn a nih chuan (darkar a kir leh hunah), a tlangpui aia tlai deuha mut leh tlai deuha harh chu thiam rawh.
- I chaw ei tur chu i tlawhna ram hun nena inhnaih deuh turin siamrem tum ang che.
Flight chhung hian
- Tui in tam: Hei hi a pawimawh ber a ni.
- Zu leh caffeine ei loh tur.
- A theih chuan mut tlem rawh: a bik takin i kalna tur hmuna zan hun nena inmil a nih chuan.
- I taksa chet tir: Hmun khata awm reng ai chuan tho la, a theih phawt chuan kal kual rawh. Chair-a ṭhu chunga exercise tenau tak tak i tih theih ṭhenkhat a awm a:
- I hmui, i kawng leh i kekawrte chu rotate rawh.
- Ke ruhte chu rotate rawh.
- I khup chu hmalam hawiin phar la, ben rawh.
- Thâwk la thûk rawh.
Engtikah nge doctor i hmuh ang?
Jet lag hian a tlangpuiin doctor pan a ngai lo. Ni engemaw zat hnuah, a tam berah kar khat chhungin a natna lan chhuah dan chu a bo vek ang.
Mahse,
- Kar khat hnuah a natna lan chhuah dan a ṭhat loh emaw, a zual emaw chuan, .
- Mut theih lohna hian nitin hnathawhna a nghawng chhunzawm zel a nih chuan, .
Chhungkaw doctor hmu a, thurawn lak a pawimawh hle.
Tin, a hnuaia symptoms te hi i neih chuan jet lag vang ni lovin, medical condition dang vang a ni thei bawk. Chuvangin , Doctor pan nghal rawh.
- Khawsik
- Nausea emaw, luak chhuak emaw
- Khuh
- Hrawk thip
- Flu, khawsik, emaw COVID-19 symptom dang
A bik takin thlawhna rei tak (pilot leh flight attendant ang chi) te tan chuan hun rei tak mut harsatna an neih chuan damdawi lam thurawn lak a pawimawh hle a, mut theih lohna rei tak hian hriselna lama harsatna dang a thlen thei a ni.
Take-Home Thuchah a ni
- Jet lag hi hun rei tak kan thlawh hnua kan taksa natural clock (circadian rhythm) tihbuai avanga hun eng emaw chen atana lo awm thin a ni. Natna a ni lo.
- Zan lama mut theih lohna, nilenga mutthilh, hah lutuk, lu na te ang chi natna lanchhuahna te hi a awm fo thin.
- I tumna hmuna i tlak hnuah, a rang thei ang bera hun hman dan hmang thiam rawh. Nitin ni ênga awm hian hei hi a pui nasa hle.
- I thlawh hma, i thlawh lai leh i thlawh zawhah tui in tam a pawimawh hle. Caffeine leh zu in loh tur.
- A natna lan chhuah dan hi ni rei lote chhungin a mah chauhin a bo tlangpui.
- Kar khat aia rei a symptoms a awm reng emaw, a nasat emaw chuan doctor pan ngei ngei tur a ni.
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