He tino rerekē te āhua o tō tinana i muri i te rere? Me kōrero tātou mō te Jet Lag! (Jet Lag)

Kua rere koe i Sri Lanka ki Amerika, ki Ahitereiria, ki tētahi whenua Pākehā rānei i runga i tētahi rerenga roa? I muri i tō taunga ki reira, kua tino ngenge koe, kua hiamoe i te awatea, engari kāore e taea te moe i te pō, ā, kua tino rerekē te āhua o tō tinana? Ahakoa kua hoki koe ki Sri Lanka, ka rongo tonu koe i ēnei uauatanga mō ētahi rā. Koinei te mea e kiia nei e tātou i roto i te rongoā ko te "Jet Lag". Ehara tēnei i te mate, engari he wheako whakarihariha mō tō tātou tinana. Me kōrero noa tātou mō tēnei i tēnei rā.

He aha te Jet Lag?

He karaka iti tā tātou katoa e rere māori ana i roto i ō tātou tinana. Ka kiia tēnei ko tō tātou karaka koiora, ko te Circadian Rhythm rānei. Hei whakamārama, koinei te kaupapa tūturu o tō tātou tinana e whakahaere ana i ngā mea pēnei i te wā e moe ai tātou i te pō, te wā e ara ake ai tātou i te ata, me te wā e kai ai tātou.

Whakaarohia, i a koe i Sri Lanka, ka moe koe i te 10 i te pō, ā, ka ara ake i te 6 i te ata. Kua taunga tō karaka tinana ki taua wā. Ināianei, i muri i te rerenga 10-15 hāora, ka haere koe ki tētahi whenua kei muri, kei mua rānei i a Sri Lanka i ētahi hāora. Ka tae koe ki reira, tera pea he awatea i reira, engari e mea ana tō karaka tinana, "Kāo, kāo, kua pō i Sri Lanka, kua tae ki te wā moe." Koinā te wā ka tīmata ai te raruraru.

Ki te kī māmā noa, ko te jet lag te kore e taurite i waenga i te wā kei roto koe me te wā kua whakaritea e tō karaka tinana. Ko ngā tohu ko te mamae e pā ana ki a koe i te wā e urutau ana tō karaka tinana ki te wā hou.

He uaua ake te haere ki te rawhiti, ki te hauauru rānei?

He raruraru tēnei e pā ana ki te tini tāngata. E ai ki ngā tākuta me ngā kairangahau, ka nui ake te kino o te jet lag ina haere ki te rawhiti (hei tauira, mai i te Hononga o Amerika ki Sri Lanka) i te haere ki te hauauru (hei tauira, mai i Sri Lanka ki Ūropi, ki Amerika rānei).

Ko te take o tēnei, he ngāwari noa iho te taunga o ō tātou tinana ki te noho ara roa, me te moe roa. Heoi, he uaua ake te taunga ki te moe wawe atu i te tikanga. I a koe e neke ana ki te rawhiti, ka neke whakamua ngā karaka, nō reira me moe wawe atu koe i te tikanga. He mangere te tinana ki te taunga ki tēnā. Koia te take he uaua ake ina haere koe i taua ara.

He aha ngā tohu noa o te jet lag?

Kāore te jet lag e pā ki te katoa i te huarahi kotahi. Tērā pea ētahi tāngata kāore e pāngia e te mate, inā koa ngā tamariki nohinohi. Engari ko te nuinga o te tangata ka pāngia e tētahi, e ētahi rānei o ngā tohu e whai ake nei.

He aha ngā āhuatanga mōrearea mō te jet lag?

Ka pā te jet lag ki te katoa, engari ka taea e ētahi āhuatanga te whakanui ake i te tūponotanga o tēnei mate.

• Te tawhiti i haerea: Ki te haere koe i roto i ngā rohe wā neke atu i te toru, ka nui ake te mōrearea o te jet lag. Ka roa ake te tawhiti, ka uaua ake.
• Tō tau: Kua whakaatuhia e ētahi rangahau he nui ake te pānga o te jet lag ki te hunga neke atu i te 60 tau te pakeke nā te mea he rerekē te mahi a ō rātou karaka tinana.
• Moe i mua i te rerenga: Ki te kore koe e moe pai i ngā rā i mua i tō rerenga, kua ngenge kē tō tinana, nō reira ka kino rawa atu ngā pānga o te jet lag.
• Taumahatanga: Ki te nui tō ahotea i a koe e whakaaro ana ki tō haerenga, ka pā anō hoki ki tō moe me te mahi a tō tinana.
• Kawheine me te Waipiro: Mā te inu i ngā inu kawheine pēnei i te kawhe, te tī, me te waipiro i te wā e rere ana ka whakararuraru i ō tauira moe. Ka maroke hoki tō tinana. Ka kino ake te āhua o te rangi maroke i roto i te waka rererangi. Nō reira, he pai ake te inu i te nui o te wai i te wā e rere ana.

Me pēhea te whakakore i te jet lag me te whakaora wawe?

He waimarie, he mate te jet lag e memeha haere ana i roto i ngā rā torutoru. Kāore e hiahiatia he rongoā motuhake. Heoi, he iti noa ngā mea ka taea e koe te mahi hei whakaiti i ēnei mamae me te tere urutau ki te rohe wā hou.

Ka taea te ārai i te Jet Lag?

Ahakoa e kore e taea te ārai katoa i te jet lag, ka taea e koe te whakarite i a koe i mua i tō haerenga hei whakaiti i ōna pānga.

He torutoru ngā rā i mua i te haerenga

• Ki te haere koe ki te rawhiti: Ki te haere koe ki te rawhiti (e neke whakamua ana i roto i te wā), tīmata ki te moe me te ara ake i mua tata atu i te tikanga i ētahi rā i mua i tō haerenga.
• Ki te anga koe ki te hauauru: Ki te anga koe ki te hauauru (ina hoki whakamuri ngā karaka), kia taunga koe ki te moe i muri ake i te wā noa, me te oho ake i muri ake.
• Ngāna kia whakarerekētia ō kai kia tata ake ki te wā o te whenua e toro atu ana koe.

I te wā o te rerenga

• Inumia he nui te wai: Koinei te mea tino nui.
• Āta karohia te waipiro me te kawheine.
• Moe pai mēnā ka taea: inā koa ka tae ki te pō ka tae koe ki tō ūnga.
• Nekehia tō tinana: Kaua e noho tonu i te tūnga kotahi, whakatika, ka hikoi haere i ngā wā katoa e taea ana. Anei ētahi mahi whakakori tinana iti ka taea e koe te mahi i a koe e noho ana i runga i te tūru:
• Hurihia tō waha, tō kaki, me ō pakihiwi.
• Hurihia ngā pona o ngā waewae.
• Totorohia, pikohia hoki ō turi ki mua.
• Manawa hōhonu.

Āhea koe me toro atu ki te tākuta?

Kāore e hiahiatia he haerenga ki te tākuta mō te jet lag. Ka memeha haere ngā tohu i roto i ētahi rā, i te wiki rānei te roa.

Engari,

• Ki te kore ngā tohu e pai ake, e kino rānei i muri i te wiki kotahi,
• Mena ka pā tonu te kore moe ki ō mahi o ia rā,

He mea tino nui kia kite koe i tō tākuta whānau me te rapu tohutohu.

Waihoki, ki te pāngia koe e ēnei tohu e whai ake nei, kāore pea i te take o te jet lag, engari he mate hauora kē atu. Nō reira , me toro atu ki te tākuta tonu.

• Kirika
• Whakapairuaki, ruaki rānei
• Maremare
• Korokoro mamae
• Ētahi atu tohu rewharewha, makariri, COVID-19 rānei

He mea nui rawa mā te hunga e rere roa ana (pērā i ngā pailate me ngā kaimahi rererangi) kia rapu tohutohu hauora mēnā ka pāngia rātou e ngā raruraru moe mō te wā roa, nā te mea ka taea e te kore moe roa te arahi ki ētahi atu raruraru hauora.