Ukuba uke wabuya kwinqwelo elide, usenokuba uyazi kakuhle iimpawu ze-jet lag. Ukulala, ukucaphuka, ukunyanzelisa, ukunyamezela, kunye nokudideka kunokutshatyalaliswa xa ufika kwindawo oya kuyo.
I-Jet lag ibangelwa liwashi langaphakathi lomzimba (okanye isigqirha se-circadian ) okwethutyana ngaphandle kokuvumelanisa nexesha lokuya kwendawo emva kokutshintshwa kwimihlaba yexesha.
Iimimandla eyongezelelekileyo xa uwela, akude kuthathe ixesha elide ukuba uphinde uphucule kwi-jet lag. Ukuhambela empuma (njengaseNyakatho Melika ukuya eYurophu) ngokubanzi kubangela iimpawu ezinzima kunokuba uhambe entshonalanga.
Nangona i-jet lag yesikhashana, unokuba ufuna iindlela zokubetha ukukhathala kwaye ulungelelanise iipatheni zakho zokulala. Nazi ezinye izicwangciso kunye neengcebiso ezinokukunceda uhlale uphumule.
1) iMelatonin
I-hormone ifihliwe yi-pineal gland kwingqondo, i- melatonin ilawula isigqirha somzimba we-circadian (iwashi yangaphakathi edlala indima ebalulekileyo xa silala kwaye sivuka).
Amazinga eMelatonin aphakama ngokuhlwa ngokuqala kobumnyama aze awele ekuseni xa ukhangela ukukhanya. Xa sidlula imimandla yexesha kwaye sibonakaliswe ekukhanyeni ngexesha lokulala lokulala, iintshukumo zethu ze-melatonin ziphazamiseka, zibangele i-jet lag de ukuba isigqi se-circadian sivumelanise kunye nommandla omtsha wexesha.
Kwezinye iinjongo, ukukhululwa kwe-melatonin kuye kwafunyaniswa kukuphazamiseka ngomoya, kwaye abaphandi bacinga ukuba ukuthatha i-melatonin kunokunceda umzimba ulungelelanise kwimimandla emitsha yexesha.
Iingcaphephe zibonisa i-dose encinci, ngokuqhelekileyo i-0.5 mg, emva kobumnyama xa ufikelela kwindawo oya kuyo kwaye uthabathe ixesha elifunekayo (ukususela kwiintsuku ukuya kwiintsuku ezintathu).
Akufanele kuthathwe ngaphambi okanye ngexesha lokuhamba komoya njengoko kukho inkxalabo yokuba inokuthintela ukubuyiswa kwakho kwi-jet lag.
Ukuxhaswa kweMelatonin kunokunxibelelana namachiza (kwaye ukhuseleko lokusetyenziswa rhoqo lungaziwa), ngoko kubalulekile ukubonisana nomboneleli wakho wezempilo ngaphambi kokuzama. Amanani angaphezulu ayenokubangela iziphumo ezinemiphumo efana neempondo ezicacileyo kunye neendlongo. Ezinye izongezelo ze-melatonin zifunyenwe zingcoliswe nezinye izinto, njenge-serotonin.
2) Ukulungiswa kwixesha lexesha ngaphambi kokuba uhambe
Ukulindela utshintsho kunye nokulungisa ixesha lakho lokulala kunye nexesha lokuvuka ukuya kwixesha lakho lokuya ngaphambi kokuba uhambe ngenye isicwangciso sokubetha i-jet lag. Ngokuqhelekileyo kubandakanya ukuvuka nokulala ngehora eliye phambili ngaphambili okanye emva koko (kuxhomekeke kwindlela ohamba ngayo yokuhamba) imihla ngemihla kwiintsuku ezintathu ezikhokelela ekubeni ubalekele.
Ukuba uhamba empuma, kuthetha ukulala ngehora elilodwa ngaphambi kokuqhelekileyo ngosuku kunye nokuvuswa kweyure enye ngaphambili. Ngosuku lwesibini, ixesha lakho lokulala liza kuba liiyure ezimbini ngaphambili kwaye ixesha lakho lokuvuka liza kuba liyure ezimbini ngaphambili. Ngosuku lwesithathu, ixesha lakho lokulala liza kuba ziiyure ezintathu ngaphambili kwaye ixesha lakho lokuvuka liza kuba liyure ezintathu ngaphambi kwexesha.
Ukuba uhamba entshonalanga, ixesha lakho lokulala liza kuba lixa elinye emva kwexesha eliqhelekileyo kwaye ixesha lakho lokuvuka liza kuba lixa elinye emva kwexesha eliqhelekileyo kwaye liya kwanda ngokunyuka rhoqo ngosuku.
Ukuba akunakwenzeka ukulandela le shedyuli emiselweyo, abanye abafundi bacebisa ukulungiswa kwangaphambili kwimihlaba emitsha yosuku ngosuku olulandelayo ngokubeka i-watch yakho kwindawo oya kuyo ngosuku ngaphambi kokuba uhambe. Ukuba ngaba ezintandathu kwiiyure kamva ekuhambeni kwakho kokuhamba, oku kuthetha ukuvusa iiyure ezintandathu ngaphambi komhla ohamba ngayo uze ulale xa ubusuku obuya kuyo. Ukuba kufuneka udibe, abahamba ngexesha elinomdla bacebise ama-naps okunciphisa ukuba bangabi ngaphezu kweyure.
3) Ukuboniswa kokuKhanya
Ekubeni isigqi sethu se-circumcadian sichaphazelekile ngokukhanya, ukuzibonakalisa ekukhanyeni ngokukhawuleza ngexesha elithile kwindlela enamandla yokutshintsha iwashi lakho langaphakathi.
Abantu abajikelezayo empumalanga bafumana i-jet lag ngosuku emva kokufika kwabo. Ukukhanyisa ukukhanya okukhanyayo kusasa kwimihla kunokunceda ukuba iwashi lakho langaphakathi livumelaniswe kunye nommandla wakho wendawo. Zama ukuhamba ekukhanyeni kwelanga, ukuvula iikhawundini kunye nemfama, okanye ukuvula isibane.
Uya kufuna ukukhusela ukukhanya okukhanyayo emva kweeyure ezintathu ngaphambi kwexesha lokulala lakho elifunayo, ngokukodwa kwi-melatonin-ukucima ukukhanya okwesibhakabhaka (kufumaneka kwi-LED izibane, izikrini ezikhanyayo kunye nezixhobo zombane). Cinga ukufakela i-app ehlungayo i-wavevel yeblue blue (okanye zama iiglasi ezikhanyayo-ezikhanyayo).
Ukuba uhamba entshonalanga, zama ukufumana ukukhanya okukhanya emva kwemini, emva kokuba ufike kwindawo oya kuyo.
4) I-Lavender i-Oyili
Iphunga leoli ye-lavender ebalulekileyo iyaziwa ngeendawo zayo zokuthoba, ezinokukunceda ukululalisa ukulala. Nangona uphando aluzange luhlolisise ukusetyenziswa kweoli ye-lavender kwi-jet lag, olunye uphando lubonakalisa ukuba iphunga leoli liyakunceda ukuphucula umgangatho wobuthongo.
Kwiphononongo epapashwe kwiNcwadi ye-Alternative and Complementary Medicine , ngokomzekelo, inhaling lavender (kunye neengcebiso zokuhlambulula ubuthongo ezifana nokugcina ixesha lokulala lokulala, ukuphepha ikofi notywala, ukungadli kusasa emini, nokuphepha izikrini kunye nokuthumela imiyalezo umbhede) ukuphucula umgangatho wobuthongo kubantu abanobunzima bokulala, ngaphezu kokulala ucoceko.
Ukusebenzisa ioli ye-lavender, zama ukufaka iibhotile ezimbini kwindawo yokuhlamba, okanye ukufafaza i-drop on tissue kunye nokunyanzelisa imizuzu emininzi, ukuvumela iphunga ukuba lihlaziye kwaye likhulule.
I-Takeaway
Ulawulo lwesigodlo kukuba kuthatha usuku ukulungelelanisa ngokupheleleyo kwixesha lexesha owela kuwo. Ngoko ukundiza ukusuka eLos Angeles ukuya eNew York kunokukuthatha usuku ukulungiswa.
Ukuba unayo indiza ezayo, unokufuna ukunciphisa ixesha lakho lokuphumula ngokusebenzisa iindlela zokulungisa ukuhamba phambi kwe-jet lag. Nangona uninzi lwabantu lingazama iindlela ezifana nokulungiswa kwendawo yakho ngaphambi kokuba uhambe okanye ufumane ilanga, kuyilungileyo ukuba uthethe ugqirha ngaphambi kokuba uzame i-melatonin (okanye nayiphi na enye isongezelelo) ukuqinisekisa ukuba kulungile kuwe.
> Umthombo:
> Lillehei AS, iHalcón LL, i-Savik K, iRisis R. Umphumo we-Lavender kunye ne-Sleep Hygiene kwi-Self-Report Reporting Issues: I-Trial Controls Trial Trial. J Altern Complement Med. 2015 Jul; 21 (7): 430-8.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.