Ngaba nawe uyadinwa emva kohambo olude? Masifunde nge-jet lag!

Ngaba usandula ukubuya kuhambo olude? Okanye ulungiselela ukuhamba? Ngelo xesha, abanye abantu baziva bengaqhelekanga, bediniwe, kwaye bengalali, akunjalo? Yiyo loo nto sihlala siyibiza ngokuba yi-'Jet Lag'. Ayisiyonto inkulu njengoko unokucinga, kodwa ayikhululekanga. Makhe sithethe ngale nto ngokweenkcukacha namhlanje, kuba le yinto eyenzeka kubantu abaninzi.

Yintoni iJet Lag?

Ngamafutshane, ukulibaziseka kwendiza kukungakhululeki esikuvayo xa sihamba umgama omde ngenqwelomoya, ingakumbi xa sihamba kwiindawo ezingaphezu kwezintathu zexesha. Eyona nto iphambili ziingxaki zokulala, njengokungakwazi ukulala ebusuku, okubizwa ngokuba yi-"Insomnia". Ukongeza, kukho nezinye izifo ezincinci ezininzi ezinokuvela. Cinga ngako, sinewotshi yendalo ngaphakathi emizimbeni yethu. Ngokwezonyango siyibiza ngokuba yi-"internal body clock" okanye "Circadian Rhythm" . Oku kulawula ukulala kwethu, ukuvuka, indlala, kunye nobushushu bomzimba ngendlela ehambelanayo imini yonke. Ngoko ke xa ngequbuliso sisiya kwilizwe elinexesha elahlukileyo, kuthatha ixesha ukuba iwotshi yethu yomzimba iqhele umjikelo wemini nobusuku bendawo entsha. Ukulibaziseka kwendiza kukungakhululeki esikuvayo de siqhele. Kufana nokunxiba izihlangu ezintsha kwaye ube nentlungu encinci de iinyawo zakho ziqhele. Le yimeko yexeshana ewela kudidi lweengxaki ezinxulumene nokulala ezibizwa ngokuba yi-"Circadian Rhythm Sleep Disorder."

Ngaba i-jet lag ibonakala ngakumbi xa uhamba empuma okanye entshona?

Lo ngumbuzo abantu abaninzi abawubuzayo. Oogqirha ngokubanzi bathi iimpawu zokungaphumli kakuhle kwenqwelo moya zinzima kakhulu xa ubhabha usiya empuma kunaxa ubhabha usiya entshona . Ngokutsho kwabaphandi, oku kungenxa yokuba imizimba yethu inokukwazi ukuqhelana nokulala emva kwexesha kunesiqhelo kunokulala kwangethuba. Umzekelo, ukuba ulala ngo-10 ebusuku yonke imihla, kulula ukuhlala uvukile kude kube sezinzulwini zobusuku kunokulala ngo-8 ebusuku. Yiloo nto eyenzekayo apha. Ekubeni ixesha lihamba "phambili" xa ubhabha usiya empuma, iwotshi yakho yomzimba iya kulala ngaphambi kokuba kufike ixesha lokuba ulale kwilizwe elitsha.

Ixhaphake kangakanani i-jet lag?

Ukungakwazi ukuhamba ngenqwelo moya yinto eqhelekileyo efunyanwa ngabantu abaninzi xa behamba ngenqwelo moya . Nangona kunjalo, indlela evakalelwa ngayo kunye nendlela echaphazela ngayo umntu ngamnye inokwahluka. Abanye abantu, ingakumbi abantwana abancinci, basenokungabi nangxaki xa besandula ukufika kwindawo entsha. Nangona kunjalo, uninzi lwabantu abadala lufumana oku kungakhululeki ngandlela thile.

Zithini iimpawu zokungaqhubi kakuhle kwe-jet?

Nangona iimpawu zokungaphumli kakuhle kwenqwelo moya zingahluka kumntu nomntu, kukho iimpawu ezimbalwa eziqhelekileyo:

• Ubunzima bokulala ebusuku (Ukungalali) .
• Ukuziva ulele kakhulu emini.
• Usenokuba nentloko ebuhlungu .
• Ubunzima bokugxila okanye ukugxila kwinto ethile.
• Ukuziva udiniwe kakhulu kwaye udinwe kakhulu.
• Kufana "nokungabi nguwe," uzive ungaqhelekanga kwaye ungenabomi.
• Iingxaki zokugaya ukutya, ezifana nokuphazamiseka kwesisu kunye nokudumba.
• Ukuba nexhala kuthetha ukucaphuka ngokukhawuleza, ukucaphuka, njl.
• Ukutshintshatshintsha kweemvakalelo , njengokucaphuka kunye nexhala.

Injani i-jet lag?

Ukungaphumli kakuhle kweenqwelo moya kuchaphazela wonke umntu ngokwahlukileyo. Kodwa ngokubanzi, okukhona uhamba ixesha elide, kokukhona unokuba mandundu. Oku kungenxa yokuba umzimba wakho kufuneka uhlengahlengise ngakumbi njengoko uhamba. Umzekelo, ukuba "ulahlekelwa" iiyure ezimbalwa kuxhomekeke kwicala ohamba ngalo (umzekelo, ukusuka entshona ukuya empuma), unokuba nengxaki yokulala kuba kusebusuku kwilizwe elitsha apho umzimba wakho kufuneka uvuke. Kwelinye icala, ukuba "ufumana" iiyure ezimbalwa (ukusuka empuma ukuya entshona), ungaziva ulele emini kuba kusebusuku kwilizwe elitsha apho umzimba wakho kufuneka uvuke.

Zithini izizathu zokungaqhubi kakuhle kwe-jet?

Ukungaphumli kakuhle kweJet kubangelwa kukubhabha kwiindawo ezintathu okanye ngaphezulu zexesha. Iimpawu zokungaphumli kakuhle kweJet zenzeka kuba isigqi sendalo somzimba wakho (esibizwa ngokuba yi-circadian rhythm yakho) asihambelani nexesha lemini nobusuku kwindawo oya kuyo. Oku kwenziwa mandundu ngokubhabha kuba umzimba wakho uhamba ngesantya esimangalisayo. Ingqondo yakho kunye nesigqi se-circadian azinalo ixesha elaneleyo lokuziqhelanisa nomahluko wexesha. Ezinye izinto ezinokubangela ukungaphumli kakuhle kweJet kwaye zenze iimpawu zibe mandundu ziquka:

• Ukufuneka uhlale kwindawo enye ixesha elide endizeni.
• Ukwehla kwamanqanaba eoksijini kunye noxinzelelo lomoya ngaphakathi kwikhabhathi yeenqwelo-moya.
• Imozulu eshushu kunye nokufuma okuphantsi ngaphakathi kunokubangela ukugcinwa kwamanzi, nto leyo enokubangela ukuphelelwa ngamanzi emzimbeni.

Ziziphi izinto ezibangela umngcipheko wokungaqhubi kakuhle kweenqwelo moya?

Nangona nabani na enokuba ne-jet lag, kukho izinto ezithile ezibangela ukuba kube nzima ukuyenza loo nto. Ezi zinto zezi:

• Uhambo lwakho: Izinto ezininzi malunga nohambo lwakho zinokuchaphazela ukucotha kweenqwelo moya. Umzekelo, umgama owuhambayo, inani lee-layovers ozithathayo, inani leendawo zexesha ozinqumlayo, kunye necala ohamba ngalo.
• Xa ufika kwindawo oya kuyo: I-Circadian Rhythm yakho iyatshintsha xa usiya kwindawo entsha.)` Ichaphazela indlela okhawuleza ngayo ukuqhela. Ngamanye amaxesha ukukhanya (ukukhanya) kunokuphazamisa iwotshi yomzimba wakho.
• Ubudala bakho: Ezinye izifundo zibonise ukuba abantu abangaphezu kweminyaka engama-60 ubudala banotshintsho oluqhubekayo kwisigqi sabo se-circadian, nto leyo ebenza babe namathuba amaninzi okuba ne-jet lag.
• Ukulala kwakho ngaphambi kohambo: Ukuba awulali kakuhle ngaphambi kokuba ukhwele inqwelo moya, oko kukuthi, ukuba awulali ngokwaneleyo, unokuba nengxaki yokulala emva kohambo.
• Inqanaba lakho loxinzelelo : Ukuba unezinga eliphezulu loxinzelelo, lunokuphazamisa imithambo yendalo yengqondo nomzimba wakho. Oku kunokwenza kube nzima ukulala.
• Nokuba usela i-caffeine okanye utywala: Ikofu kunye notywala zinokuchaphazela ingqondo yakho kwaye ziphazamise ubuthongo bakho, ngoko ke kungcono ukusela amanzi kuphela xa uhamba ngenqwelo moya ende.

Ziziphi iingxaki ezinokubakho ngenxa yokungaqhubi kakuhle kwe-jet?

Ukungaphumli kakuhle kweJet kudla ngokuba yingxaki yexesha elifutshane . Ihlala iphela yodwa xa umzimba wakho "uCircadian Rhythm" sele uyiqhelile ixesha kwindawo entsha. Nangona kunjalo, kwabo bahamba rhoqo - njengabaqhubi beenqwelo moya, abasebenzi beenqwelo moya, kunye nabahambi beshishini - ukungaphumli kakuhle kweJet ngamanye amaxesha kunokubangela iingxaki. Ukuba "uCircadian Rhythm" yakho ihlala iphazamiseka, inokukhokelela kwiingxaki zokulala, kwanokungalali ixesha elide. Ezinye iingxaki ezinokubakho ziquka:

• Isifo seswekile
• Uxinzelelo
• Iintlobo ezithile zomhlaza

Ezi zinto aziqhelekanga, kodwa kulungile ukuzazi ezi zinto kwabo basoloko benengxaki yokungakwazi ukuhamba ngenqwelo moya.

Uyazi njani ukuba une-jet lag?

Uninzi lwabantu lufumana iimpawu ezingephi xa befumana ukulibaziseka kwendiza. Ngoko ke abadli ngokufuna uncedo lwezonyango. Iimpawu zihlala ziphela zodwa kwiintsuku ezimbalwa. Nangona kunjalo, ukuba ukhathazekile ngeempawu zakho okanye ukuba uziva ngathi umzimba wakho awuzilungiseleli kakuhle kwindawo entsha, bona ugqirha. Ukuba iingxaki zakho zokulala ziyaqhubeka okanye zichaphazela ubomi bakho, ugqirha wakho unokucebisa "uPhando lokulala." Olu vavanyo lwenziwa ngelixa ulele. Lunokunceda ekuqinisekiseni ukuba iimpawu zakho zibangelwa yenye ingxaki yokulala.

Ungayoyisa njani i-jet lag? / Ungayoyisa njani?

Abaphandi abakafumani "nyango" lokwenyani lokungaphumli kakuhle kwe-jet. Nangona kunjalo, ungazilawula ngokwakho iimpawu ezininzi. Kwiimeko ezininzi, iimpawu zakho ziya kuphela kwiintsuku ezimbalwa ngaphandle konyango. Ukwenza ukhetho olusempilweni kunokukunceda ulahle iimpawu zokungaphumli ngokukhawuleza kwe-jet. Nazi ezinye izinto onokuzizama xa sele ukwindawo entsha:

• Fumana ukukhanya kwelanga: Ukuba ngaphandle emini kukhuthaza umzimba wakho ukuba uhlale uphaphile. Ukukhanya koko kuxelela umzimba wakho ukuba "lixesha lokuvuka." Ukuba awukwazi ukuphuma ngaphandle, nomthombo wokukhanya owenziweyo (njengesibane) unokunceda.
• Misela umjikelo wakho wokulala nokuvuka: Ukuqhela umjikelo wokulala nokuvuka kwindawo oyityelelayo ngokukhawuleza kunokunceda ukunciphisa iimpawu zakho.
• Gxila ekufumaneni ubuthongo obusemgangathweni: Ukuba kunokwenzeka, ukulala endizeni kunokunceda umzimba wakho uqhelane nendawo entsha ngokukhawuleza. Ungabuza ugqirha wakho malunga neengenelo kunye neengxaki zezixhobo zokulala ezithengiswa ngaphandle kwekhawuntara ezifana ne-melatonin. Ngamanye amaxesha izixhobo zokulala ezibhalwe ngugqirha zinokwenza umonakalo omkhulu kunokuba zilungele ukulamba kwejet. Thetha nogqirha wakho malunga neemfuno zakho.
• Hlala kude nokutya okutsha okwethutyana: Ukukhetha ukutya okuqhelene nomzimba wakho kwaye kulula ukukugaya usuku olunye okanye ezimbini kunokunceda ekunciphiseni ukungonwabi kwesisu okubangelwa kukungatyi kakuhle kokutya.
• Sela amanzi amaninzi: Ukusela amanzi amaninzi kubaluleke kakhulu ekulweni nokuphelelwa ngamanzi emzimbeni okunokwenzeka emva kohambo olude. Ukuba unamathandabuzo malunga nokhuseleko lwamanzi, sebenzisa amanzi asebhotileni. Musa ukusebenzisa ikofu kunye notywala kuba zinokukunyibilikisa ngakumbi.

Ngaba ukusebenzisa i-melatonin kuyanceda xa uphelelwa ngamandla?

IMelatonin ayicingelwa ukuba iyingozi xa umntu elele ixesha elide. Nangona kungekho zilingo zinkulu zonyango ngale nto, abantu abaninzi bayayisebenzisa. IMelatonin yihomoni eveliswa yimizimba yethu ngokwendalo ukuze ibangele ubuthongo. Ikwafumaneka njengesongezelelo kwiidosi ezahlukeneyo. Ugqirha angakuchazela izinto ezilungileyo nezingalunganga zokuthatha i-melatonin xa elele ixesha elide, kunye nendlela eza kukuchaphazela ngayo. Ke ngoko, musa ukusebenzisa nantoni na ngaphandle kwengcebiso kagqirha.

Ungayiphepha njani i-jet lag?

Ngelishwa, akukho ndlela yokuthintela ngokupheleleyo ukulibaziseka kwejethi. Akukho cebo lokuthintela elinokuqinisekisa ukuba awusoze ube nakho. Nangona kunjalo, kukho amanyathelo amaninzi onokuwathatha ukunceda ukunciphisa imiphumo yokulibaziseka kwejethi.

Yenza ishedyuli yakho kwangethuba ngaphambi kokuba uhambo lwakho lufike.

Ukuqala kwiintsuku ezimbalwa ngaphambi kohambo lwakho, lungisa amaxesha akho okutya ukuze ahambelane namaxesha okutya kwindawo yakho entsha.

• Ukuba uhamba ukusuka entshona ukuya empuma (ixesha liyahamba): Qala ukulala kwangethuba kwaye uvuke kwangethuba kwiintsuku ezimbalwa ngaphambi kohambo lwakho.
• Ukuba uhamba ukusuka empuma ukuya entshona (ubuyela umva kwixesha): Lala emva kwexesha uze uvuke emva kwexesha elithile kwiintsuku ezimbalwa ngaphambi kohambo lwakho. Oku kuya kunceda umzimba wakho uqhelane nendlela entsha yokulala.

Shukumisa umzimba wakho kancinci xa usemoyeni.

Hambahamba uze wolule inqwelo moya. Oku kunokunceda ukunciphisa iimpawu zokungaphumli kakuhle kwenqwelo moya. Ingakumbi xa uhamba ngenqwelo moya ixesha elide, hambahamba nanini na xa kunokwenzeka. Kukwakho nemithambo onokuyenza ngelixa uhleli esihlalweni sakho. Umzekelo:

• Phefumla nzulu.
• Jika iinzwane zakho namaqatha.
• Phakamisa uze wehlise amadolo akho.
• Jika intloko yakho ijonge ecaleni.
• Phakamisa izandla zombini phezu kwentloko yakho uze uzitsale.
• Qinisa kwaye uphumze izihlunu emilenzeni yakho.

Ihlala ixesha elingakanani i-jet lag?

Ixesha elithatha ixesha elide lokulinda kwejet lixhomekeke kwizinto ezininzi:

• Uhambe umgama ongakanani.
• Izingqisho zomzimba wakho ezikhethekileyo.
• Impilo yakho iyonke.

Kwabaninzi abantu, ukungakwazi ukuqhuba kakuhle kweenqwelo-moya kuyaphucuka kwiintsuku ezimbalwa emva kokuba bekwindawo entsha. Kwabanye, kungathatha iveki ukuba baphile ngokupheleleyo.

Ufanele uye nini kugqirha?

Ukuba iimpawu zakho zokungaphumli kakuhle kwenqwelo moya ziyaqhubeka ixesha elingaphezu kweveki emva kohambo lwakho, okanye ukuba ziya zisiba mandundu, bona ugqirha ngokukhawuleza. Kwakhona, xelela ugqirha wakho ukuba unazo naziphi na ezinye iimpawu ocinga ukuba zibangelwa kukungaphumli kakuhle kwenqwelo moya. Umzekelo:

• Ukuba ufumana umkhuhlane.
• Ukuba uziva unesicaphucaphu okanye uhlanza.
• Ukuba ukhwehlela.
• Ukuba unesihlungu somqala.
• Ukuba unezinye iimpawu zomkhuhlane, umkhuhlane, okanye `(COVID-19)`.

Okokugqibela, izinto ekufuneka uzikhumbule

Ukungaphumli kakuhle kwe-jet yingxaki eqhelekileyo. Abantu bayo yonke iminyaka banokuhlangabezana nako xa besiya kwiindiza ezinde (ngaphezulu kweendawo ezintathu zamaxesha). Njengoko umzimba wakho uqhelana nomjikelo wokulala nokuvuka kwindawo entsha, unokufumana ukuphazamiseka kokulala okuncinci ukuya kokuphakathi okanye ezinye iimpawu. Kunokwenzeka nokuhamba ngaphandle kweempawu zokungaphumli kakuhle kwe-jet. Unganciphisa iziphumo zokungaphumli kakuhle kwe-jet ngokulungiselela umzimba wakho utshintsho olulindelekileyo kwindlela oqhele ukwenza ngayo izinto kunye nokwenza ukhetho olusempilweni ngexesha lohambo lwakho. Ngoko ke, gcina la macebiso engqondweni kwixesha elizayo xa uthatha uhambo olude!