Ngaba wakha wabhabha usuka eSri Lanka usiya eMelika, eOstreliya, okanye kwilizwe laseYurophu ngenqwelo moya ende? Emva kokufika apho, wakha waziva udiniwe kakhulu, ulele emini, kodwa ungakwazi ukulala ebusuku, kwaye umzimba wakho waziva ungaqhelekanga? Kwanasemva kokubuyela eSri Lanka, uziva ezi ngxaki kangangeentsuku ezininzi. Yiloo nto siyibiza ngokuba yi "Jet Lag" ngokwezonyango. Esi asisosifo, kodwa ngamava acaphukisayo kancinci emzimbeni wethu. Makhe sithethe ngale nto namhlanje.
Ngamafutshane, yintoni iJet Lag?
Sonke sinewotshi encinci ehamba ngokwendalo ngaphakathi emizimbeni yethu. Le wotshi siyibiza ngokuba yiwotshi yethu yendalo, okanye iCircadian Rhythm . Ngokuchanekileyo, le yishedyuli yendalo yemizimba yethu elawula izinto ezifana nexesha esimele silale ngalo ebusuku, ixesha esimele sivuke ngalo kusasa, nexesha esimele sitye ngalo.
Khawucinge nje, xa useSri Lanka, ulala ngo-10 ebusuku uze uvuke ngo-6 kusasa. Iwotshi yakho yomzimba iqhelene nelo xesha. Ngoku, emva kohambo ngenqwelo moya oluthatha iiyure ezili-10-15, uya kwilizwe elingasemva okanye elingaphambili kweSri Lanka ngeeyure ezimbalwa. Xa ufika apho, kusenokwenzeka ukuba kusemini apho, kodwa iwotshi yakho yomzimba ithi, "Hayi, hayi, kusebusuku eSri Lanka, lixesha lokulala." Kulapho ke ingxaki iqala khona.
Ngamafutshane, i-jet lag kukungafani kwexesha olichithayo kunye nexesha elimiselwe iwotshi yomzimba wakho. Iimpawu kukungonwabi okuvayo njengoko iwotshi yomzimba wakho iqhelana nexesha elitsha.
Ngaba kunzima ngakumbi ukuya empuma okanye entshona?
Le yingxaki abantu abaninzi abanayo. Ngokutsho koogqirha nabaphandi, ukulibaziseka kweenqwelo-moya kunokuba nzima ngakumbi xa uhamba usiya empuma (umz. ukusuka eMelika ukuya eSri Lanka) kunaxa uhamba usiya entshona (umz. ukusuka eSri Lanka ukuya eYurophu okanye eMelika).
Isizathu soku kukuba kulula ngemizimba yethu ukuqhela ukuhlala uphaphile kwaye ulale kade. Nangona kunjalo, kunzima kancinci ukuqhela ukulala kwangethuba kunesiqhelo. Njengoko usiya empuma, iiwotshi ziya phambili, ngoko ke kufuneka ulale kwangethuba kunesiqhelo. Umzimba uyanqena ukuqhela loo nto. Yiyo loo nto kunzima ngakumbi xa uhamba ngaloo ndlela.
Ziziphi iimpawu eziqhelekileyo zokungaqhubi kakuhle kwe-jet?
Ukungaphumli kakuhle kweJet akuchaphazeli wonke umntu ngendlela efanayo. Abanye abantu basenokungaziva konke konke, ingakumbi abantwana abancinci. Kodwa uninzi lwabantu luya kuba neempawu ezilandelayo okanye ezingaphezulu.
| Uphawu | Ingcaciso elula |
|---|---|
| Ukungalali | Ukuziva ungakwazi ukulala nokuba sele ulele ebusuku. Nokuba amehlo akho evaliwe, ingqondo yakho ivakalelwa ngathi ivukile. |
| Ukulala emini | Ukuziva ulele ngequbuliso ngelixa usebenza okanye uthetha. Amehlo ayavaleka. |
| Intloko ebuhlungu | Ukuziva ubunzima okanye iintlungu ezivela ngaphakathi entlokweni. |
| Ubunzima bokugxila | Andikwazi ukugxila kwinto ethile. Nokuba ndiqala umsebenzi, andifuni kuwenza kakuhle. |
| Ukudinwa | Ndiziva ndidiniwe kakhulu nangona ndingenzanga nto. Ndiziva ndingenabomi. |
| Ukungonwabi kwesisu | Iimeko ezinje ngokudumba, ukuqhina, okanye urhudo. |
| Utshintsho kwimo yengqondo nakwindlela yokuziphatha | Ukucaphuka ngezinto ezincinci, ukuziva uxhalabile, kwaye uzive uxhalabile. |
| Iintlungu zomzimba ngokubanzi | Imvakalelo "yento engalunganga." Into engaqhelekanga. |
Ngamafutshane, zonke ezi mpawu zenzeka njengoko umzimba wakho uzama ukuziqhelanisa nendawo entsha kunye nexesha.
Ziziphi izinto ezibangela umngcipheko wokungaqhubi kakuhle kwe-jet?
Ukungaqhubi kakuhle kweJet kunokwenzeka nakubani na, kodwa kukho izinto ezithile ezinokwandisa amathuba okuba nale meko.
- Umgama ohanjiweyo: Ukuba uhamba kwiindawo ezinamaxesha angaphezu kwesithathu, umngcipheko wokungaqhubi kakuhle kweenqwelo moya uphezulu kakhulu. Okukhona umgama umde, kokukhona unokuba nzima ngakumbi.
- Ubudala bakho: Ezinye izifundo zibonise ukuba abantu abangaphezu kweminyaka engama-60 banokuchaphazeleka ngakumbi kukungakhathali ngenxa yokuba iiwotshi zomzimba wabo zisebenza ngendlela eyahlukileyo kancinci.
- Lala ngaphambi kokuba ubhabhe: Ukuba awulali kakuhle kwiintsuku ezingaphambi kokuba ubhabhe, umzimba wakho uya kuba sele udiniwe, ngoko ke iziphumo zokungaqhubi kakuhle kwendiza zinokuba zimbi nangakumbi.
- Uxinzelelo: Ukuba uxinezelekile kakhulu xa ucinga ngohambo lwakho, luya kuchaphazela nendlela olala ngayo kunye nokusebenza komzimba wakho.
- I-Caffeine kunye notywala: Ukusela iziselo ezine-caffeine ezifana nekofu, iti, kunye notywala ngexesha lokuhamba ngenqwelo moya kunokuphazamisa iindlela zakho zokulala. Zikwakhupha amanzi emzimbeni wakho. Indawo eyomileyo ngaphakathi kwinqwelo moya ingenza izinto zibe mbi ngakumbi. Ngoko ke, kungcono ukusela amanzi amaninzi ngexesha lokuhamba ngenqwelo moya.
Ungayisusa njani i-jet lag kwaye uphole ngokukhawuleza?
Ngethamsanqa, ukungakwazi ukuhamba ngenqwelo moya yimeko edla ngokuziphelela kwisithuba seentsuku ezimbalwa. Ayifuni mayeza akhethekileyo. Nangona kunjalo, kukho izinto ezimbalwa onokuzenza ukunciphisa ezi ngxaki kwaye ulungelelanise ngokukhawuleza nexesha elitsha.
| Kwenziwe ntoni | Inkcazo |
|---|---|
| Phuma elangeni. | Zama ukuphuma ngaphandle kangangoko unako emini kwindawo oya kuyo. Ukukhanya kwelanga luphawu olunamandla kwiwotshi yomzimba wethu olubonisa ukuba lixesha lokuvuka. Ukuba awukwazi ukuphuma ngaphandle, gcina igumbi lakho likhanya kakuhle ngokukhanyisa izibane. |
| Ziqhelanise neshedyuli entsha. | Sebenza ngokwexesha ohlala kulo ukususela ngexesha ofika ngalo. Nokuba uziva ulele kangakanani emini, nokuba uvala amehlo akho okwethutyana, ungalali ixesha elide. Hlala uphaphile kude kube sebusuku, uze ulale ngexesha elinye xa kusebusuku. |
| Sela amanzi amaninzi. | Sela amanzi amaninzi ngexesha lokubhabha nasemva kokuhla. Iimpawu zokungaphumli kakuhle kwenqwelo moya zinokuba mandundu ngenxa yokuphelelwa ngamanzi emzimbeni. Nciphisa ikofu kunye notywala kangangoko unako. |
| Yitya ukutya okulula. | Kuphephe ukutya okuqinileyo esiswini, okunzima ukukugaya, okanye okunamafutha amaninzi kwiintsuku ezimbini zokuqala. Ekubeni umzimba wakho sele unengxaki, kungcono unike inkqubo yakho yokugaya ukutya ikhefu. |
| Ngaba ufuna uncedo lokulala? | Abanye abantu basebenzisa izongezo ezine-hormone i- melatonin njengoncedo lokulala. I-Melatonin yi-hormone eveliswa yimizimba yethu ukusinceda silale. Nangona kunjalo, ngaphambi kokuba usebenzise into efana nale, qiniseka ukuba uthetha nogqirha wakho malunga nokuba ikulungele na kwaye kufuneka uyithathe kangakanani. Musa ukuthatha naziphi na iipilisi zokulala ngaphandle kwengcebiso kagqirha. |
Ngaba iJet Lag ingathintelwa?
Nangona kungenakwenzeka ukuthintela ngokupheleleyo ukulibaziseka kwendiza, ungazilungiselela ngaphambi kohambo lwakho ukuze unciphise imiphumo yalo.
Iintsuku ezimbalwa ngaphambi kohambo
- Ukuba uhamba usiya empuma: Ukuba uhamba usiya empuma (uhamba phambili ngexesha), qala ukulala uvuke kwangethuba kunesiqhelo kwiintsuku ezimbalwa ngaphambi kohambo lwakho.
- Ukuba uya entshona: Ukuba uya entshona (xa iiwotshi zibuyela umva), qhela ukulala emva kwexesha elincinci kunesiqhelo uze uvuke kamva.
- Zama ukulungisa ukutya kwakho ukuze kufutshane nexesha lelizwe olityeleleyo.
Ngexesha lohambo ngenqwelomoya
- Sela amanzi amaninzi: Le yeyona nto ibalulekileyo.
- Ziphephe utywala kunye ne-caffeine.
- Lala kancinci ukuba kunokwenzeka: ingakumbi xa kuhambelana nexesha lasebusuku kwindawo oya kuyo.
- Shukumisa umzimba wakho: Endaweni yokuhlala kwindawo enye, vuka uhambehamba nanini na xa kunokwenzeka. Kukho imithambo emincinci onokuyenza xa uhleli esitulweni:
- Jikelezisa umlomo wakho, intamo, namagxa.
- Jikelezisa amaqatha emilenze.
- Yolula uze ugobe amadolo akho phambili.
- Phefumla nzulu.
Ufanele uye nini kugqirha?
Ukungaphumli kakuhle ngexesha leJet akusoloko kufuna ukutyelela ugqirha. Iimpawu ziya kuphela kwiintsuku ezimbalwa, okanye iveki yonke.
Kodwa,
- Ukuba iimpawu aziphucuki emva kweveki okanye ziya ziba mandundu,
- Ukuba ukungakwazi ukulala kuyaqhubeka nokuchaphazela imisebenzi yakho yemihla ngemihla,
Kubaluleke kakhulu ukubona ugqirha wosapho lwakho uze ufumane ingcebiso.
Kwakhona, ukuba unezi mpawu zilandelayo, kusenokwenzeka ukuba akubangelwa kukungakwazi ukuhamba kakuhle kwenqwelo moya, kodwa kungenxa yesinye isifo. Ngoko ke , bonana nogqirha ngokukhawuleza.
- Ifiva
- Isicaphucaphu okanye ukuhlanza
- Ukukhwehlela
- Umqala obuhkungu
- Ezinye iimpawu zomkhuhlane, umkhuhlane, okanye i-COVID-19
Kubaluleke kakhulu kwabo bathatha uhambo olude rhoqo ngeenqwelo moya (njengabaqhubi beenqwelo moya kunye nabasebenzi beenqwelo moya) ukuba bafune ingcebiso kagqirha ukuba bafumana iingxaki zokulala ixesha elide, njengoko ukungalali ixesha elide kunokukhokelela kwezinye iingxaki zempilo.
Umyalezo Wokuya Ekhaya
- Ukungaphumli kakuhle kwendiza yimeko yexeshana eyenzeka emva kohambo olude ngenxa yokuphazamiseka kwewotshi yendalo yomzimba wethu (isigqi se-circadian). Ayisosifo.
- Iimpawu ezinje ngokungakwazi ukulala ebusuku, ukozela emini, ukudinwa kakhulu, kunye neentloko ezibuhlungu ziqhelekile.
- Emva kokufika kwindawo oya kuyo, qhelana nexesha ngokukhawuleza. Ukuchacha elangeni emini kunceda kakhulu kule nto.
- Kubaluleke kakhulu ukusela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuba ukhwele inqwelo moya. Ziphephe i-caffeine kunye notywala.
- Iimpawu zihlala ziphela zodwa emva kweentsuku ezimbalwa.
- Ukuba iimpawu ziyaqhubeka ixesha elingaphezu kweveki okanye zinzima, qiniseka ukuba ubona ugqirha wakho.
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