Ingabe nawe uyakhathala ngemva kohambo olude? Ake sifunde nge-jet lag!

Usanda kubuya ohambweni olude? Noma ulungiselela ukuhamba? Ngaleso sikhathi, abanye abantu bazizwa bengajwayelekile, bekhathele, futhi bengalali, akunjalo? Yingakho sivame ukukubiza ngokuthi 'i-Jet Lag'. Akuyona into enkulu njengoba ungase ucabange, kodwa kuyacasula kancane. Ake sixoxe ngalokhu ngokuningiliziwe namuhla, ngoba lokhu kuyinto eyenzeka kubantu abaningi.

Kuyini i-Jet Lag?

Kalula nje, i-jet lag ukungakhululeki esikuzwayo lapho sihamba ibanga elide ngendiza, ikakhulukazi lapho sihamba ezindaweni zesikhathi ezingaphezu kwezintathu. Into eyinhloko izinkinga zokulala, njengokungakwazi ukulala ebusuku, okubizwa ngokuthi "i-Insomnia". Ngaphezu kwalokho, kunezinye izifo eziningi ezincane ezingase zenzeke. Cabanga ngakho, sinewashi lemvelo ngaphakathi emizimbeni yethu. Ngokwezokwelapha silibiza ngokuthi "iwashi lomzimba langaphakathi" noma "i-Circadian Rhythm" . Yilokhu okulawula ukulala kwethu, ukuphaphama, indlala, kanye nokushisa komzimba ngendlela ehambisanayo usuku lonke. Ngakho-ke lapho singazelele siya ezweni elinesikhathi esihlukile, kuthatha isikhathi ukuthi iwashi lomzimba wethu lijwayele umjikelezo wosuku nobusuku wendawo entsha. I-Jet lag ukungakhululeki esikuzwayo kuze kube yilapho isijwayele. Kufana nokugqoka izicathulo ezintsha nokuba nobuhlungu obuncane kuze kube yilapho izinyawo zakho sezijwayele. Empeleni lesi yisimo sesikhashana esiwela esigabeni sezinkinga ezihlobene nokulala ezibizwa ngokuthi "i-Circadian Rhythm Sleep Disorder."

Ingabe i-jet lag ibonakala kakhulu uma uhamba empumalanga noma entshonalanga?

Lona umbuzo abantu abaningi abawubuzayo. Odokotela ngokuvamile bathi izimpawu zokungasheshi kwendiza zinzima kakhulu lapho undiza ubheke empumalanga kunalapho undiza ubheke entshonalanga . Ngokusho kwabacwaningi, lokhu kungenxa yokuthi imizimba yethu ijwayele ukulala sekwephuzile kunokulala kusenesikhathi. Isibonelo, uma ulala ngo-10 ebusuku nsuku zonke, kulula ukuhlala uvukile kuze kube phakathi kwamabili kunokulala ngo-8 ebusuku. Yilokho okwenzekayo lapha. Njengoba isikhathi sihamba "phambili" lapho undiza ubheke empumalanga, iwashi lakho lomzimba lizolala ngaphambi kokuba kufike isikhathi sokuba ulale ezweni elisha.

Kuvame kangakanani ukubambezeleka kwe-jet?

Ukungahlali isikhathi eside kuyisimo esivamile kakhulu abantu abaningi ababhekana naso lapho behamba ngendiza . Kodwa-ke, indlela okuzizwa ngayo kanye nezinga okuthinta ngalo umuntu ngamunye kungahluka. Abanye abantu, ikakhulukazi izingane ezincane, bangase bangabi nazinkinga uma besanda kufika endaweni entsha. Kodwa-ke, abantu abadala abaningi babhekana nalokhu kungakhululeki ngezinga elithile.

Ziyini izimpawu zokungasheshi kwe-jet?

Nakuba izimpawu zokungasheshi kokuhamba ngendiza zingahluka kumuntu nomuntu, kunezimpawu ezimbalwa ezivamile:

• Ubunzima bokulala ebusuku (Ukungalali) .
• Ukuzizwa ulele kakhulu emini.
• Ungase uphathwe yikhanda .
• Ubunzima bokugxila noma ukugxila kokuthile.
• Ukuzizwa ukhathele kakhulu futhi ukhathele .
• Kufana nokuthi “awukho wena,” uzizwa ungavamile futhi ungenampilo.
• Izinkinga zokugaya ukudla, njengokuphazamiseka kwesisu kanye nokuqunjelwa.
• Ukukhathazeka kusho ukuthukuthela ngokushesha, ukucasuka, njll.
• Ukushintshashintsha kwemizwa , njengokucasuka nokukhathazeka.

Kuzwakala kanjani ukuxega kwe-jet?

Ukungaphumuli kahle kwendiza kuthinta wonke umuntu ngendlela ehlukile. Kodwa ngokuvamile, uma uhamba isikhathi eside, kungaba kubi kakhulu. Lokhu kungenxa yokuthi umzimba wakho kufanele ulungise okuningi njengoba uhamba. Isibonelo, uma "ulahlekelwa" amahora ambalwa kuye ngokuthi uhamba ngakuphi (isibonelo, ukusuka entshonalanga kuya empumalanga), ungase ube nenkinga yokulala ngoba kusebusuku ezweni elisha lapho umzimba wakho udinga ukuvuka. Ngakolunye uhlangothi, uma "uthola" amahora ambalwa (ukusuka empumalanga kuya entshonalanga), ungase uzizwe ulele emini ngoba kusebusuku ezweni elisha lapho umzimba wakho udinga ukuvuka.

Yiziphi izimbangela zokungasheshi kwe-jet?

Ukulibala kwendiza kubangelwa kakhulu ukundiza ezindaweni ezintathu noma ngaphezulu zesikhathi. Izimpawu zokulibala kwendiza zenzeka ngoba isigqi semvelo somzimba wakho (esibizwa ngokuthi isigqi sakho se-circadian) asihambisani nesikhathi sasemini nasebusuku lapho uya khona. Lokhu kwenziwa kube kubi kakhulu ngokundiza ngoba umzimba wakho uhamba ngesivinini esimangalisayo. Ubuchopho bakho nesigqi se-circadian azinaso isikhathi esanele sokuzivumelanisa nomehluko wesikhathi. Ezinye izinto ezingaba nomthelela ekulibala kwendiza futhi zenze izimpawu zibe zimbi kakhulu zifaka:

• Ukuthi kufanele uhlale endaweni efanayo isikhathi eside endizeni.
• Ukwehla kwamazinga omoya-mpilo kanye nomfutho womoya ngaphakathi kwekhabhini yendiza.
• Isimo sezulu esishisayo kanye nomswakama ophansi ngaphakathi kwendiza kungabangela ukugcinwa kwamanzi, okungaholela ekuphelelweni amanzi emzimbeni.

Yiziphi izinto ezandisa ingozi yokubambezeleka kwendiza?

Nakuba noma ubani engaba ne-jet lag, kunezici ezithile ezandisa amathuba okuba kwenzeke. Lezi zici yilezi:

• Uhambo lwakho: Izinto eziningi ngohambo lwakho zingathinta ukulibaziseka kwendiza. Isibonelo, ibanga olihambayo, inani lokuhlala isikhathi okwenzayo, inani lezindawo zesikhathi owela kuzo, kanye nesiqondiso ohamba ngaso.
• Uma ufika lapho uya khona: I-Circadian Rhythm yakho nayo iyashintsha uma uya endaweni entsha.)` Kuthinta ukuthi usheshe kangakanani ukujwayela. Ngezinye izikhathi ukukhanya (ukukhanya) kungalawula iwashi lomzimba wakho ngendlela engafanele.
• Ubudala bakho: Ezinye izifundo zikhombisile ukuthi abantu abangaphezu kweminyaka engama-60 banezinguquko eziningi kakhulu emsindweni wabo we-circadian, okwenza kube lula ukuthi babhekane nokungasheshi kokujikeleza kwegazi.
• Ukulala kwakho ngaphambi kohambo: Uma ungalali kahle ngaphambi kohambo, okungukuthi, uma ungalali ngokwanele, kungenzeka kakhulu ukuthi ube ne-jet lag ngemva kohambo.
• Izinga Lakho Lokucindezeleka : Uma unezinga eliphezulu lokucindezeleka, kungaphazamisa imizwa yemvelo yengqondo nomzimba wakho. Lokhu kungenza kube nzima ukulala.
• Kungakhathaliseki ukuthi uphuza i-caffeine noma utshwala: Ikhofi notshwala kungathinta ubuchopho bakho futhi kuphazamise ubuthongo bakho, ngakho-ke kungcono ukuphuza amanzi kuphela ezindizeni ezinde.

Yiziphi izinkinga ezingaba khona ngenxa yokungasheshi kwe-jet?

Ukungaphumuli kahle kwe-jet ngokuvamile kuyinkinga yesikhashana . Ngokuvamile kuyanyamalala kodwa uma "i-Circadian Rhythm" yomzimba wakho isijwayele isikhathi endaweni entsha. Kodwa-ke, kulabo abahamba njalo - njengabashayeli bezindiza, abasebenzi bezindiza, kanye nabahambi bebhizinisi - ukungaphumuli kahle kwe-jet ngezinye izikhathi kungabangela izinkinga. Uma "i-Circadian Rhythm" yakho iphazamiseka njalo, kungaholela ezinkingeni zokulala, ngisho "nokungalali kahle" okungapheli. Ezinye izinkinga ezingaba khona zifaka:

• Isifo sikashukela
• Ukucindezeleka
• Izinhlobo ezithile zomdlavuza

Lokhu kuyinkimbinkimbi kancane, kodwa kuhle ukukuqaphela lokhu kulabo abavame ukubhekana nokungajabuli kwendiza.

Wazi kanjani ukuthi une-jet lag?

Iningi labantu liba nezimpawu ezincane kuphela uma bezwa ukulibala kwendiza. Ngakho-ke ngokuvamile abafuni usizo lwezokwelapha. Izimpawu zivame ukuphela zodwa zingakapheli izinsuku ezimbalwa. Kodwa-ke, uma ukhathazekile ngezimpawu zakho noma uma uzizwa sengathi umzimba wakho awuzivumelanisi kahle nendawo entsha, bona udokotela. Uma izinkinga zakho zokulala ziqhubeka noma zithinta impilo yakho, udokotela wakho angase ancome "Ucwaningo Lokulala." Lokhu kuhlolwa kwenziwa ngenkathi ulele. Kungasiza ekunqumeni ukuthi izimpawu zakho zibangelwa yini esinye isifo sokulala.

Ungakunqoba kanjani ukulibaziseka kwejet? / Ungayelapha kanjani?

Abacwaningi abakayitholi "ikhambi" langempela lokungasheshi kwe-jet. Kodwa-ke, ungazilawula wena eziningi zezimpawu. Ezimweni eziningi, izimpawu zakho zizophela ezinsukwini ezimbalwa ngaphandle kokwelashwa. Ukwenza izinqumo ezinempilo kungakusiza ukuqeda izimpawu zokungasheshi kwe-jet ngokushesha. Nazi ezinye izinto ongazizama uma ususendaweni entsha:

• Thola ukukhanya kwelanga: Ukuba ngaphandle emini kukhuthaza umzimba wakho ukuthi uhlale uphapheme. Ukukhanya yilokho okutshela umzimba wakho ukuthi "sekuyisikhathi sokuvuka." Uma ungakwazi ukuphuma ngaphandle, ngisho nomthombo wokukhanya owenziwe (njengesibani) ungasiza.
• Hlela umjikelezo wakho wokulala nokuvuka: Ukujwayela umjikelezo wokulala nokuvuka wendawo oyivakashelayo ngokushesha okukhulu kungasiza ekunciphiseni izimpawu zakho.
• Gxila ekutholeni ubuthongo obuhle: Uma kungenzeka, ukulala endizeni kungasiza umzimba wakho ukuthi uzivumelanise nendawo entsha ngokushesha. Ungabuza nodokotela wakho ngezinzuzo kanye nokubi kwezinsiza zokulala ezitholakala ngaphandle kwemithi njenge-melatonin. Ngezinye izikhathi izinsiza zokulala ezinikezwa ngodokotela zingalimaza kakhulu kunokuhle ekuphuzeni indiza. Khuluma nodokotela wakho ngezidingo zakho.
• Hlala kude nokudla okusha isikhashana: Ukukhetha ukudla umzimba wakho ojwayelene nakho futhi okulula ukukugaya usuku olulodwa noma ezimbili kungasiza ekunciphiseni ukucasuka kwesisu okubangelwa ukulibala kokuhamba komoya.
• Phuza amanzi amaningi: Ukuphuza amanzi amaningi kubaluleke kakhulu ekulweni nokuphelelwa amanzi emzimbeni okungenzeka ngemva kohambo olude. Uma ungaqiniseki ngokuphepha kwamanzi, sebenzisa amanzi asemabhodleleni. Gwema ikhofi notshwala ngoba kungakuqeda amanzi emzimbeni.

Ingabe ukusebenzisa i-melatonin kuyasiza ekubambezelekeni kwe-jet?

I-Melatonin ayicatshangwa ukuthi iyingozi ekubambezelekeni kwe-jet. Futhi nakuba kungekho zivivinyo ezinkulu zezokwelapha ngalokhu, abantu abaningi bayayisebenzisa. I-Melatonin iyi-hormone ekhiqizwa yimizimba yethu ngokwemvelo ukuze ibangele ubuthongo. Iyatholakala futhi njengesengezo ngemithamo ehlukahlukene. Udokotela angakuchazela izinzuzo nezingozi zokuthatha isengezo se-melatonin sokubambezeleka kwe-jet, nokuthi kuzokuthinta kanjani. Ngakho-ke, ungasebenzisi lutho ngaphandle kweseluleko sezokwelapha.

Ungakugwema kanjani ukulibala kwe-jet?

Ngeshwa, ayikho indlela yokuvimbela ngokuphelele ukubambezeleka kwendiza. Akukho isu lokuvimbela elingaqinisekisa ukuthi awusoze wabhekana nakho. Kodwa-ke, kunezinyathelo eziningi ongazithatha ukusiza ekunciphiseni imiphumela yokubambezeleka kwendiza.

Yenza isimiso sakho kusenesikhathi ngaphambi kokuba indiza yakho ifike.

Kusukela ezinsukwini ezimbalwa ngaphambi kohambo lwakho, lungisa izikhathi zakho zokudla ukuze zihambisane nezikhathi zokudla endaweni yakho entsha.

• Uma uhamba usuka entshonalanga uye empumalanga (isikhathi siya phambili): Qala ukulala kusenesikhathi futhi uvuke kusenesikhathi ezinsukwini ezimbalwa ngaphambi kohambo lwakho.
• Uma uhamba usuka empumalanga uye entshonalanga (ubuyela emuva esikhathini): Lala kancane bese uvuka kancane ezinsukwini ezimbalwa ngaphambi kohambo lwakho. Lokhu kuzosiza umzimba wakho ukuthi ujwayele indlela entsha yokulala.

Nyikinya umzimba wakho kancane endizeni.

Hambahamba futhi welule endizeni. Lokhu kungasiza ekunciphiseni izimpawu zokungasheshi kwendiza. Ikakhulukazi ezindizeni ezinde, hambahamba endizeni noma nini lapho kungenzeka. Kukhona nokuzivocavoca ongakwenza uhleli esihlalweni sakho. Isibonelo:

• Phefumula kakhulu.
• Phendula izinzwane zakho namaqakala.
• Phakamisa futhi wehlise amadolo akho.
• Jikisa ikhanda lakho eceleni.
• Phakamisa izandla zombili ngaphezu kwekhanda lakho bese udonsa.
• Qinisa futhi ukhulule imisipha emilenzeni yakho.

I-jet lag ihlala isikhathi esingakanani?

Ukuthi i-jet lag ihlala isikhathi esingakanani kuncike ezintweni eziningana:

• Uhambe ibanga elingakanani.
• Imisindo eyingqayizivele yomzimba wakho.
• Impilo yakho iyonke.

Kwabaningi, ukulibaziseka kwendiza kuyathuthuka ezinsukwini ezimbalwa ngemuva kokuba sendaweni entsha. Kwabanye, kungathatha isonto lonke ukululama ngokuphelele.

Kufanele ubonane nini nodokotela?

Uma izimpawu zakho zokungasheshi kwendiza ziqhubeka isikhathi esingaphezu kwesonto ngemuva kohambo lwakho, noma uma ziba zimbi kakhulu, bona udokotela ngokushesha. Futhi, tshela udokotela wakho uma unezinye izimpawu osola ukuthi zingase zibangelwe ukungasheshi kwendiza. Isibonelo:

• Uma uthola umkhuhlane.
• Uma uzizwa unesicanucanu noma uhlanza.
• Uma ukhwehlela.
• Uma unesihlungu somphimbo.
• Uma unezinye izimpawu zomkhuhlane, umkhuhlane, noma `(COVID-19)`.

Okokugcina, izinto okufanele uzikhumbule

Ukungaphumuli kahle kwendiza kuyinkinga evamile kakhulu. Abantu babo bonke ubudala bangabhekana nakho ngesikhathi sokuhamba ngendiza isikhathi eside ( izikhathi ezingaphezu kwezintathu). Njengoba umzimba wakho ujwayela umjikelezo wokulala nokuvuka wendawo entsha, ungase ubhekane nokuphazamiseka kokulala okuncane kuya kokuphakathi noma ezinye izimpawu. Kungenzeka futhi ukuhamba ngaphandle kwezimpawu zokungaphumuli kahle kwendiza. Unganciphisa imiphumela yokungaphumuli kahle kwendiza ngokulungiselela umzimba wakho izinguquko ezilindelekile ohlelweni nokwenza izinqumo ezinempilo phakathi nohambo lwakho. Ngakho-ke, khumbula lawa macebiso ngesikhathi esizayo lapho uthatha uhambo olude!