Wake wandiza usuka eSri Lanka waya eMelika, e-Australia, noma ezweni laseYurophu ngendiza ende? Ngemva kokufika lapho, wake wazizwa ukhathele kakhulu, ulele emini, kodwa ungakwazi ukulala ebusuku, futhi umzimba wakho uzizwa ungajwayelekile? Ngisho nangemva kokubuyela eSri Lanka, uzizwa lezi zinkinga izinsuku eziningana. Yilokho esikubiza ngokuthi "i-Jet Lag" ngokwezokwelapha. Lokhu akusona isifo, kodwa kuyinto ecasulayo kancane emzimbeni wethu. Ake sixoxe ngalokhu namuhla.
Kalula nje, iyini i-Jet Lag?
Sonke sinewashi elincane elihamba ngokwemvelo emizimbeni yethu. Silibiza ngokuthi iwashi lethu lemvelo, noma i-Circadian Rhythm . Uma sikhuluma iqiniso, lesi isimiso semvelo semizimba yethu esilawula izinto njengokuthi kufanele silale nini ebusuku, kufanele sivuke nini ekuseni, nokuthi kufanele sidle nini.
Cabanga nje, uma useSri Lanka, uyalala ngo-10 ebusuku bese uvuka ngo-6 ekuseni. Iwashi lakho lomzimba selijwayele leso sikhathi. Manje, ngemva kohambo lwendiza lwamahora ayi-10-15, uya ezweni elingemuva noma elingaphambi kweSri Lanka ngamahora ambalwa. Uma ufika lapho, kungase kube semini lapho, kodwa iwashi lakho lomzimba lithi, "Cha, cha, sekuyisikhathi sokulala eSri Lanka." Yilapho inkinga iqala khona.
Kalula nje, i-jet lag ukungafani phakathi kwesikhathi osichithayo nesikhathi iwashi lomzimba wakho elibekwe ngaso. Izimpawu ukungakhululeki okuzwayo njengoba iwashi lomzimba wakho lijwayela isikhathi esisha.
Ingabe kunzima kakhulu ukuya empumalanga noma entshonalanga?
Lena inkinga abantu abaningi abanayo. Ngokusho kodokotela nabacwaningi, ukulibaziseka kwendiza kungaba nzima kakhulu lapho uhamba uye empumalanga (isib. usuka e-United States uya eSri Lanka) kunalapho uhamba uye entshonalanga (isib. usuka eSri Lanka uya eYurophu noma eMelika).
Isizathu salokhu ukuthi kulula ngemizimba yethu ukujwayela ukuhlala uphapheme kuze kube sebusuku kakhulu nokulala sekwephuzile. Kodwa-ke, kunzima kancane ukujwayela ukulala kusenesikhathi kunokujwayelekile. Njengoba uhamba uye empumalanga, amawashi aya phambili, ngakho-ke kufanele ulale kusenesikhathi kunokujwayelekile. Umzimba uyavilapha kancane ukujwayela lokho. Yingakho kunzima kakhulu uma uhamba ngaleyo ndlela.
Yiziphi izimpawu ezivamile zokuthi i-jet lag ibangelwa yini?
Ukungasheshi kokuhamba ngebhayisekili akuthinti wonke umuntu ngendlela efanayo. Abanye abantu bangase bangakuzwa nhlobo, ikakhulukazi izingane ezincane. Kodwa abantu abaningi bazobhekana nesinye noma ngaphezulu kwalezi zimpawu ezilandelayo.
| Isibonakaliso | Incazelo elula |
|---|---|
| Ukungalali | Umuzwa wokungakwazi ukulala ngisho nangemva kokulala ebusuku. Ngisho noma amehlo akho evaliwe, ubuchopho bakho buzizwa sengathi buvukile. |
| Ukulala emini | Umuzwa wokulala ngokuzumayo ngenkathi usebenza noma ukhuluma. Amehlo ayavaleka. |
| Ikhanda elibuhlungu | Umuzwa wokusinda noma ubuhlungu obuvela ngaphakathi ekhanda. |
| Ubunzima bokugxila | Angikwazi ukugxila kunoma yini. Ngisho noma ngiqala umsebenzi, angifuni ukuwenza kahle. |
| Ukukhathala | Ukuzizwa ukhathele kakhulu ngisho noma ungenzanga lutho. Ukuzizwa ungenampilo. |
| Ukungakhululeki kwesisu | Izimo ezinjengokuqunjelwa, ukuqunjelwa, noma uhudo. |
| Izinguquko esimweni sengqondo nasekuziphatheni | Ukuthukuthela ngezinto ezincane, ukuzizwa ukhathazekile, nokuzizwa ukhathazekile. |
| Ubuhlungu bomzimba obujwayelekile | Umuzwa wokuthi "kukhona okungahambi kahle." Into engavamile. |
Kalula nje, zonke lezi zimpawu zenzeka njengoba umzimba wakho uzama ukuzivumelanisa nendawo entsha nesikhathi.
Yiziphi izici eziyingozi zokuthi i-jet lag idlule?
Ukungaqhubeki kahle kwe-jet kungenzeka kunoma ubani, kodwa izici ezithile zingandisa amathuba okuba nalesi simo.
- Ibanga elihanjiwe: Uma uhamba ezindaweni zesikhathi ezingaphezu kwezintathu, ingozi yokubambezeleka kwendiza iphakeme kakhulu. Uma ibanga lide, kuba nzima nakakhulu.
- Iminyaka yakho: Ezinye izifundo zikhombisile ukuthi abantu abangaphezu kweminyaka engu-60 bangase bathinteke kakhulu yi-jet lag ngoba amawashi abo omzimba asebenza ngendlela ehlukile kancane.
- Lala ngaphambi kohambo lwendiza: Uma ungalali kahle ezinsukwini ezingaphambi kohambo lwakho lwendiza, umzimba wakho uzobe usukhathele kakade, ngakho-ke imiphumela yokungasheshi kwendiza ingaba mibi nakakhulu.
- Ukucindezeleka: Uma ucindezelekile kakhulu ucabanga ngohambo lwakho, kuzothinta nokulala kwakho kanye nokusebenza komzimba wakho.
- I-Caffeine Notshwala: Ukuphuza iziphuzo ezine-caffeine njengekhofi, itiye, notshwala ngesikhathi sokundiza kungaphazamisa amaphethini akho okulala. Futhi kuqeda amanzi emzimbeni wakho. Indawo eyomile ngaphakathi endizeni ingenza izinto zibe zimbi kakhulu. Ngakho-ke, kungcono ukuphuza amanzi amaningi ngesikhathi sokundiza.
Ungasusa kanjani i-jet lag bese ululama ngokushesha?
Ngenhlanhla, ukulibaziseka kwendiza kuyisimo esivame ukuxazululeka sodwa phakathi nezinsuku ezimbalwa. Akudingi noma yimiphi imithi ekhethekile. Kodwa-ke, kunezinto ezimbalwa ongazenza ukuze unciphise lokhu kungakhululeki futhi ujwayele ngokushesha indawo yesikhathi entsha.
| Okufanele ngikwenze | Incazelo |
|---|---|
| Phuma elangeni. | Zama ukuphuma ngaphandle ngangokunokwenzeka emini lapho uya khona. Ukukhanya kwelanga kuyisibonakaliso esinamandla kakhulu ewashini lethu lomzimba sokuthi sekuyisikhathi sokuvuka. Uma ungakwazi ukuphuma ngaphandle, gcina igumbi lakho likhanya kahle ngokukhanyisa izibani. |
| Jwayela uhlelo olusha. | Sebenza ngokwesikhathi lapho kusukela ngesikhathi ufika khona. Kungakhathaliseki ukuthi uzizwa ulele kangakanani emini, noma uvala amehlo akho isikhashana, ungalali isikhathi eside. Hlala uphapheme kuze kube sebusuku, bese ulala ngesikhathi esifanayo uma sekuhlwile. |
| Phuza amanzi amaningi. | Phuza amanzi amaningi ngesikhathi sokundiza nangemva kokufika. Izimpawu zokungalungi kwendiza zingaba zimbi kakhulu ngenxa yokuphelelwa amanzi emzimbeni. Nciphisa ikhofi notshwala ngangokunokwenzeka. |
| Yidla ukudla okulula. | Gwema ukudla okunzima esiswini, okunzima ukukugaya, noma okunamafutha amaningi ezinsukwini ezimbili zokuqala. Njengoba umzimba wakho usuvele uphazamisekile, kungcono ukunikeza uhlelo lwakho lokugaya ukudla ikhefu. |
| Udinga usizo lokulala? | Abanye abantu basebenzisa izithasiselo eziqukethe i-hormone i-melatonin njengosizo lokulala. I-Melatonin iyi-hormone ekhiqizwa yimizimba yethu ukuze isisize silale. Kodwa-ke, ngaphambi kokusebenzisa into efana nale, qiniseka ukuthi ukhuluma nodokotela wakho mayelana nokuthi ikulungele yini nokuthi kufanele uyithathe malini. Ungathathi noma yimaphi amaphilisi okulala ngaphandle kweseluleko sikadokotela. |
Ingabe i-Jet Lag ingavinjelwa?
Nakuba kungenakwenzeka ukuvimbela ngokuphelele ukubambezeleka kwendiza, ungazilungiselela ngaphambi kohambo lwakho ukuze unciphise imiphumela yalo.
Izinsuku ezimbalwa ngaphambi kohambo
- Uma uhamba uya empumalanga: Uma uhamba uya empumalanga (uqhubekela phambili ngesikhathi), qala ukulala bese uvuka kusenesikhathi kunokujwayelekile ezinsukwini ezimbalwa ngaphambi kohambo lwakho.
- Uma uya entshonalanga: Uma uya entshonalanga (lapho amawashi ebuyela emuva), jwayela ukulala sekwephuzile kunokujwayelekile bese uvuka sekwephuzile.
- Zama ukulungisa ukudla kwakho ukuze kusondele kancane esikhathini sezwe olivakashelayo.
Ngesikhathi sokundiza
- Phuza amanzi amaningi: Lena yinto ebaluleke kakhulu.
- Gwema utshwala kanye ne-caffeine.
- Lala kancane uma kungenzeka: ikakhulukazi uma kuhambisana nesikhathi sasebusuku lapho uya khona.
- Nyakazisa umzimba wakho: Esikhundleni sokuhlala endaweni efanayo, vuka uhambe noma nini lapho kungenzeka. Kunezivivinyo ezincane ongazenza uhleli esihlalweni:
- Zungezisa umlomo wakho, intamo, namahlombe.
- Zungezisa amaqakala emilenze.
- Yelula futhi ugobe amadolo akho phambili.
- Phefumula kakhulu.
Kufanele ubonane nini nodokotela?
Ukuhlala isikhathi eside emoyeni akudingi ukuthi umuntu aye kudokotela. Izimpawu zizophela ezinsukwini ezimbalwa, noma okungenani isonto.
Kodwa,
- Uma izimpawu zingathuthuki ngemva kwesonto noma ziba zimbi kakhulu,
- Uma ukuqwasha kuqhubeka kuphazamisa imisebenzi yakho yansuku zonke,
Kubaluleke kakhulu ukubona udokotela womndeni wakho bese ucela iseluleko.
Futhi, uma unezimpawu ezilandelayo, kungase kungabi ngenxa yokungasheshi kokuhamba kwendiza, kodwa ngenxa yesinye isimo sezempilo. Ngakho-ke , bona udokotela ngokushesha.
- Imfiva
- Isicanucanu noma ukuhlanza
- Ukukhwehlela
- Umphimbo obuhlungu
- Ezinye izimpawu zomkhuhlane, umkhuhlane, noma i-COVID-19
Kubaluleke kakhulu kulabo abavame ukuthatha izindiza ezinde (njengabashayeli bezindiza kanye nabasebenzi bezindiza) ukufuna iseluleko sezokwelapha uma bebhekene nezinkinga zokulala zesikhathi eside, njengoba ukuqwasha okungapheli kungaholela kwezinye izinkinga zempilo.
Umlayezo Wokuya Nawe Ekhaya
- Ukungasheshi kwe-jet kuyisimo sesikhashana esenzeka ngemva kokuhamba ibanga elide ngenxa yokuphazamiseka kwewashi lemvelo lemizimba yethu (isigqi se-circadian). Akusona isifo.
- Izimpawu ezifana nokungalali ebusuku, ukozela emini, ukukhathala ngokweqile, kanye nekhanda elibuhlungu zivame kakhulu.
- Ngemva kokufika lapho uya khona, jwayela isikhathi ngokushesha okukhulu. Ukuchayeka elangeni emini kusiza kakhulu ngalokhu.
- Kubaluleke kakhulu ukuphuza amanzi amaningi ngaphambi, ngesikhathi nangemva kohambo lwakho lokundiza. Gwema i-caffeine notshwala.
- Izimpawu zivame ukuphela zodwa zingakapheli izinsuku ezimbalwa.
- Uma izimpawu ziqhubeka isikhathi esingaphezu kwesonto noma zinzima, qiniseka ukuthi ubona udokotela wakho.
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