Ka ngenge anō hoki koe i muri i te haerenga roa? Me ako tātou mō te jet lag!

Kua hoki mai koe i tētahi haerenga roa? Kei te whakarite rānei koe mō te haere? I taua wā, ka ahua rerekē, ka ngenge, ka kore moe ētahi tāngata, tika? Koia mātou e kī nei ko 'Jet Lag'. Ehara i te mea nui pērā i tō whakaaro, engari he ahua kore whakamarie. Me kōrero taipitopito tātou mō tēnei i tēnei rā, nā te mea he mea tēnei e pā ana ki te tini o te tangata.

He aha te Jet Lag?

Ki te whakarapopoto, ko te jet lag te mamae e pā ana ki a tātou ina haere tātou i tawhiti mā runga waka rererangi, inā koa ina haere tātou i roto i ngā rohe wā neke atu i te toru. Ko te mea nui ko ngā raruraru moe, pērā i te kore e taea te moe i te pō, e kiia nei ko te "Insomnia". Hei tāpiri, he maha atu ngā mate iti ka pā mai. Whakaarohia, he karaka taiao kei roto i ō tātou tinana. E kiia ana e tātou i roto i te rongoā ko te "karaka tinana ā-roto" ko te "Circadian Rhythm" rānei . Koinei te mea e whakahaere ana i tō tātou moe, i te ara ake, i te hiakai, me te pāmahana o te tinana i roto i te huarahi pumau puta noa i te rā. Nō reira, ina haere ohorere tātou ki tētahi whenua he rerekē te wā, ka roa te wā e taunga ai tō tātou karaka tinana ki te huringa awatea-pō o te wāhi hou. Ko te jet lag te mamae e pā ana ki a tātou kia taunga rā anō ki a ia. He rite ki te mau i tētahi takirua hu hou, ā, ka mamae iti kia taunga rā anō ō waewae ki a ia. He āhuatanga rangitahi tēnei e taka ana ki roto i te wāhanga o ngā mate moe e kiia nei ko te "Circadian Rhythm Sleep Disorder."

He nui ake te kitea o te jet lag ina haere ana ki te rawhiti, ki te hauauru rānei?

He pātai tēnei e pātaihia ana e te tini tāngata. E ai ki ngā tākuta , he nui ake te kino o ngā tohu o te jet lag ina rere ana ki te rawhiti i te rere ki te hauauru . E ai ki ngā kairangahau, nā te mea he nui ake te tūponotanga o ō tātou tinana ki te urutau ki te moe i muri i te wā noa i te haere wawe atu i te moe. Hei tauira, ki te moe koe i te 10 i te pō i ia rā, he māmā ake te noho ara ake tae noa ki waenganui pō i te haere ki te moe i te 8 i te pō. Koinei te mea e tupu ana i konei. Nā te mea ka "whakamua" te wā ina rere koe ki te rawhiti, ka moe tō karaka tinana i mua i te wā e moe ai koe i te whenua hou.

He pēhea te noa o te jet lag?

He tino noa te jet lag e pāngia ana e te tini o te tangata i a rātou e haere ana i runga i te waka rererangi . Heoi, he rerekē te āhua o tōna pānga me te nui o tōna pānga ki ia tangata. Ko ētahi tāngata, inā koa ko ngā tamariki nohinohi, kāore pea he raruraru i a rātou e tauhou ana ki tētahi rohe hou. Heoi, ko te nuinga o ngā pakeke ka pāngia e tēnei mamae ki tētahi taumata.

He aha ngā tohu o te jet lag?

Ahakoa he rerekē ngā tohu o te jet lag i ia tangata, he torutoru noa ngā tohu e kitea whānuitia ana:

• Te uaua ki te moe i te pō (Te kore moe) .
• Te tino hiamoe i te awatea.
• Tērā pea ka pāngia koe e te mamae o te upoko .
• Te uaua ki te arotahi, te aro rānei ki tētahi mea.
• Te ahua o te ngenge nui me te ngenge .
• He rite ki te "kāore koe i te noho ko koe anō," te āhua rerekē, te kore ora.
• Ngā raruraru nakunaku, pērā i te mamae o te puku me te pupuhi.
• Ko te tikanga o te manukanuka ko te hohoro o te riri, te ohooho, me ērā atu.
• Ngā whakarerekētanga o te wairua , pērā i te riri me te manukanuka.

He aha te āhua o te jet lag?

He rerekē te pānga o te jet lag ki te katoa. Engari i te nuinga o te wā, ka roa ake tō haerenga, ka kino ake. Nā te mea me urutau ake tō tinana i a koe e haere ana. Hei tauira, ki te "ngaro" koe i ētahi hāora i runga i te huarahi e haere ana koe (hei tauira, mai i te hauauru ki te rawhiti), tera pea ka uaua ki a koe te moe nā te mea ko te pō i te whenua hou me ara ake tō tinana. I tētahi atu taha, ki te "whiwhi" koe i ētahi hāora (mai i te rawhiti ki te hauauru), tera pea ka hiamoe koe i te awatea nā te mea ko te pō i te whenua hou me ara ake tō tinana.

He aha ngā take o te jet lag?

Ko te nuinga o te wā ka puta te jet lag i te rere i roto i ngā rohe wā e toru, neke atu rānei. Ka puta ngā tohu o te jet lag nā te mea kāore te auau ā-tinana o tō tinana (e kiia nei ko tō circadian rhythm) e taurite ana ki te wā o te ao me te pō i tō ūnga. Ka kino ake tēnei i te rere nā te mea kei te neke tō tinana i te tere whakamiharo. Kāore i te nui te wā o tō roro me tō circadian rhythm ki te urutau ki te rerekētanga o te wā. Ko ētahi atu āhuatanga ka whai wāhi ki te jet lag me te whakakino ake i ngā tohu ko:

• Me noho roa i te tūranga kotahi i runga i te waka rererangi.
• Te hekenga o te taumata hāora me te pēhanga hau i roto i te kāpini o te waka rererangi.
• Ka taea e te āhuarangi wera me te iti o te haumākū i roto i te waka rererangi te pupuri i te wai, ka arahi atu ai ki te maroke.

He aha ngā mea ka whakanui ake i te mōrearea o te jet lag?

Ahakoa ka taea e te tangata te pāngia e te jet lag, tera ētahi āhuatanga ka piki ake te tūponotanga o tēnei āhuatanga. Ko ēnei āhuatanga:

• Tō haerenga: He maha ngā āhuatanga o tō haerenga ka pā ki te jet lag. Hei tauira, ko te tawhiti e haere ana koe, te maha o ngā wā e noho ana koe, te maha o ngā rohe wā e whiti ana koe, me te ahunga e haere ana koe.
• Ina tae koe ki tō ūnga: Ka rerekē anō hoki tō Circadian Rhythm ina haere koe ki tētahi wāhi hou.)` Ka pā ki te tere o tō taunga ki tēnei. I ētahi wā ka taea e te mārama (te mārama) te whakahaere hē i tō karaka tinana.
• Tō tau: Kua whakaatuhia e ētahi rangahau he nui ake ngā panonitanga o te manawataki circadian o te hunga neke atu i te 60 tau te pakeke, ā, ka nui ake te tūponotanga ka pāngia rātou e te jet lag.
• Tō moe i mua i te haerenga: Ki te kore koe e moe pai i mua i te rerenga, arā, ki te kore koe e nui te moe, ka nui ake te tūponotanga ka pāngia koe e te jet lag i muri i te haerenga.
• Tō Taumata Taumahatanga : Ki te nui tō taumahatanga, ka taea e ia te whakararuraru i ngā auau tūturu o tō hinengaro me tō tinana. Ka uaua ake pea te moe.
• Ahakoa he kawheine, he waipiro rānei tāu e inu ana: Ka pā te kawhe me te waipiro ki tō roro, ka whakararuraru hoki i tō moe, nō reira he pai ake te inu wai anake i ngā rerenga roa.

He aha ngā raruraru ka puta mai i te jet lag?

He raruraru poto noa iho te jet lag. Ka memeha haere i te nuinga o te wā ina taunga te "Circadian Rhythm" o tō tinana ki te wā i te wāhi hou. Heoi, mō te hunga e haereere pinepine ana - pērā i ngā pailate, ngā kaimahi rererangi, me ngā kaihaerere pakihi - ka pā mai ētahi raruraru i te jet lag. Mena ka whakararuraru tonutia tō "Circadian Rhythm", ka arahi pea ki ngā raruraru moe, tae atu ki te "Insomnia" mau tonu. Ko ētahi atu raruraru ka puta ko:

• Mate huka
• Te pouri
• Ētahi momo mate pukupuku

He ahua uaua ēnei, engari he mea pai kia mōhio koe ki tēnei mō te hunga e pāngia ana e te jet lag.

Me pēhea koe e mōhio ai mēnā kei a koe te jet lag?

He iti noa ngā tohu o te nuinga o te tangata ina pāngia rātou e te jet lag. Nō reira, kāore rātou e rapu awhina hauora. Ko te tikanga ka memeha haere ngā tohu i roto i ētahi rā. Heoi, ki te mea kei te āwangawanga koe mō ō tohu, ki te mea rānei kāore tō tinana e pai ana te urutau ki tētahi wāhi hou, tirohia he tākuta. Ki te mau tonu ō raruraru moe, ki te pāngia rānei tō oranga, ka tūtohu pea tō tākuta i tētahi "Rangahau Moe." Ka mahia tēnei whakamātautau i a koe e moe ana. Ka taea e ia te āwhina ki te whakatau mēnā he mate moe anō ō tohu.

Me pēhea te wikitoria i te jet lag? / Me pēhea te rongoā?

Kāore anō kia kitea e ngā kairangahau he "rongoa" tūturu mō te jet lag. Heoi, ka taea e koe te whakahaere i te nuinga o ngā tohumate māu ake. I te nuinga o te wā, ka memeha haere ō tohumate i roto i ētahi rā, kāore he maimoatanga. Mā te whiriwhiri i ngā whiringa hauora ka āwhina i a koe ki te whakakore wawe i ngā tohumate jet lag. Anei ētahi mea hei whakamātau māu ina tae koe ki tētahi wāhi hou:

• Whiwhi i te hihi o te rā: Mā te noho ki waho i te awatea ka whakaoho i tō tinana kia noho mataara. Ko te mārama te mea e kī ana ki tō tinana "kua tae ki te wā kia ara ake." Ki te kore e taea e koe te haere ki waho, ahakoa he pūtake mārama horihori (pērā i te rama) ka taea te āwhina.
• Whakatūria tō huringa moe-ara: Mā te taunga wawe ki te huringa moe-ara o te wāhi e toro atu ana koe ka āwhina i te whakaiti i ō tohumate.
• Arotahi ki te moe pai: Ki te taea, mā te moe i runga i te waka rererangi ka tere ake te urutau o tō tinana ki te rohe hou. Ka taea hoki e koe te pātai ki tō tākuta mō ngā painga me ngā huakore o ngā taputapu moe ka taea te hoko kore utu pērā i te melatonin. I ētahi wā, ka nui ake te kino o ngā taputapu moe kua tohua mō te jet lag i te pai. Kōrero ki tō tākuta mō ō hiahia.
• Me noho tawhiti atu i ngā kai hou mō tētahi wā: Mā te whiriwhiri i ngā kai e mōhio ana tō tinana, ā, e ngāwari ana hoki ki te nakunaku mō te rā kotahi, e rua rānei, ka āwhina i te whakaiti i te mamae o te puku e puta mai ana i te jet lag.
• Inumia he nui te wai: He mea nui te inu i te nui o te wai hei ārai i te matewai ka puta i muri i te rerenga roa. Mena he ruarua āu mō te haumaru o te wai, whakamahia te wai pounamu. Kaua e kai i te kawhe me te waipiro nā te mea ka nui ake te matewai.

He pai te whakamahi i te melatonin hei āwhina i te jet lag?

Kāore te melatonin i te whakaarohia he kino mō te jet lag. Ahakoa kāore he whakamātautau haumanu nui mō tēnei, he maha ngā tāngata e whakamahi ana. Ko te melatonin he homoni e hangaia ana e ō tātou tinana hei whakaoho i te moe. Kei te wātea hoki hei tāpiringa i roto i ngā horopeta rerekē. Ka taea e te tākuta te whakamārama ki a koe ngā painga me ngā huakore o te tango i te tāpiringa melatonin mō te jet lag, me tōna pānga ki a koe. Nō reira, kaua e whakamahi i tetahi mea me te kore he tohutohu hauora.

Me pēhea te karo i te jet lag?

Engari, kāore he huarahi hei ārai katoa i te jet lag. Kāore he rautaki ārai e taea te kī taurangi kāore koe e pāngia e tēnei. Heoi, he maha ngā mahi ka taea e koe te mahi hei āwhina i te whakaiti i ngā pānga o te jet lag.

Whakaritea tō maramataka i mua noa atu i tō rerenga.

Tīmata i mua i tō haerenga, whakarerekētia ō wā kai kia ōrite ki ngā wā kai i tō wāhi hou.

• Mena kei te haere koe mai i te hauauru ki te rawhiti (ka haere whakamua te wā): Tīmata ki te moe moata ake, me te ara ake moata ake i ētahi rā i mua i tō haerenga.
• Ki te haere koe mai i te rawhiti ki te hauauru (hoki whakamuri ki te wā o mua): Moe wawe ake, ka ara ake i muri ake i ētahi rā i mua i tō haerenga. Mā tēnei ka āwhina i tō tinana ki te urutau ki te tauira moe hou.

Rūrūtia tō tinana i runga i te waka rererangi.

Neke haere, totoro i runga i te waka rererangi. Ka āwhina tēnei ki te whakaiti i ngā tohu o te jet lag. Ina koa i ngā rerenga roa, hikoi haere i runga i te waka rererangi i ngā wā katoa e taea ana. He mahi whakakori tinana anō hoki ka taea e koe te mahi i a koe e noho ana i tō tūru. Hei tauira:

• Manawa hōhonu.
• Hurihia ō matimati me ō pona waewae.
• Hiki ake, whakahekea hoki ō turi.
• Tahurihia tō māhunga ki te taha.
• Hiki ake ō ringaringa e rua ki runga ake i tōu mahunga, ka tōia.
• Whakakīkīhia, whakangāwarihia hoki ngā uaua o ō waewae.

Kia pēhea te roa o te jet lag?

Ko te roa o te jet lag e whakawhirinaki ana ki ētahi āhuatanga:

• Te tawhiti i haerea e koe.
• Ngā auau ahurei o tō tinana.
• Tō hauora whānui.

Mō te nuinga o te tangata, ka pai ake te jet lag i roto i ētahi rā torutoru i muri i te noho ki tētahi wāhi hou. Mō ētahi, ka roa pea te wiki ki te ora katoa.

Āhea koe me toro atu ki te tākuta?

Ki te roa atu i te wiki te roa o ō tohumate jet lag i muri i tō haerenga, ki te kino haere rānei, me toro atu ki te tākuta tonu. Me kōrero hoki ki tō tākuta mēnā kei a koe ētahi atu tohumate e whakapaetia ana e koe nā te jet lag. Hei tauira:

• Ki te pāngia koe e te kirika.
• Mena kei te whakapairuaki koe, kei te ruaki rānei.
• Ki te mea he maremare tōu.
• Mena he mamae tō korokoro.
• Mena kei a koe ētahi atu tohumate o te kirika, te makariri, ngā tohumate rānei o te COVID-19.

Hei whakamutunga, ngā mea hei maumahara

He raruraru tino noa te jet lag. Ka pāngia pea ngā tāngata o ngā reanga katoa e ngā rerenga roa (neke atu i te toru ngā rohe wā). I a tō tinana e taunga ana ki te huringa moe-ara o tētahi wāhi hou, ka pāngia pea koe e ngā raruraru moe ngawari ki te whakaōrite, e ētahi atu tohu rānei. Ka taea hoki te haere me te kore he tohu jet lag. Ka taea e koe te whakaiti i ngā pānga o te jet lag mā te whakarite i tō tinana mō ngā huringa e tumanakohia ana i roto i te mahinga me te whakatau i ngā whiringa hauora i a koe e haere ana. Nō reira, kia maumahara ki ēnei tohutohu i te wā e whai ake nei ka haere koe i tētahi haerenga roa!