I-Steer Clear Jet Lag Ngezi ngcebiso ezilula
Ukuhamba ukuya kwinqanaba lexesha elithile lingavuya - kwaye lingathatha ezinye ukuzisebenzisa. Ngokuxhomekeka kwindlela ohamba ngayo, ukwahlukana kwindlela umzimba wakho uphendula ngayo ngokwenene kungabakho ubusuku nemini. Kungenxa yoko abantu abahamba ngeendlela eziqhelekileyo bahlala bejongana ne-jet lag. Iimpawu eziqhelekileyo ze-jet lag zilala ngexesha lomhla kwaye zivuke, zidla ngokulala , ebusuku, ikhanda, kunye nesisu.
Akukho nanye kwezo zinto ezikhethekileyo nangona uhlala ekhaya. Khawucinge nje uvakalelwa kukuba udiniwe kwaye ugula ngelixa useholide? Ngethamsanqa, kukho iindlela zokulungiselela ukutshintsha kwexesha lomda. Ukuba uhamba uhamba okanye uhamba rhoqo kodwa ungakhange ujonge ubugcisa obuhle bokulungelelanisa kwendawo ehlukeneyo yexesha, qwalasela le ngcebiso ngaphambi kokuba ubhale indiza yakho elandelayo.
Ukuhamba nokuKhanya
Ukukhanya, nokuba ivela elangeni okanye isibane , kunempembelelo enamandla kumzimba we- circadian , isinye seziganeko ezinqumle xa silumkile kwaye siphapheme kwaye xa sikhathele kwaye sifuna ukulala. Xa uhamba ukuya kwelinye indawo yendawo, kukho ukutshintsha okuphawulekayo ekuhleni kwakho ekukhanyeni nasekuhambeni kakubi komzimba wakho wemini nobusuku.
Ukuphazamiseka ngokukhawuleza kwimiqobo yakho ye-circumcadian eyenzeka nge-jet lag kungabandezeleka, ingakumbi xa uhamba phambili. Ukuba usuka, uthi, ulwandle olusempuma lwe-United States ukuya kunxweme lwasentshonalanga, uya kuwela iindawo ezimbalwa zexesha kwaye ukulungiswa kuya kuba lula.
Kodwa ukuba uwela iilwandle kunye neephammanzi kuya kuba nzima nakakhulu. Ngokuqhelekileyo, kunokuthatha olunye usuku kwixesha lexesha litshintshile kwiimpawu zesigcawu kunye nokulala ukufumana ukuvumelanisa.
Ukukhawuleza utshintshe imicimbi yenkalo yexesha kunye. Ekubeni ukuqhuba okanye ukuhamba ngebhasi okanye ukuqeqesha kuthatha ixesha elide kunokuhamba, umzimba wakho unethuba lokutshintshela ukutshintsha kwexesha lomda.
Ngokomzekelo, ukuba kuthatha iiyure ezili-10 ukudlula kwindawo yexesha ngelixa uqhuba, ngoko ke unesiqingatha somhla wokulungiselela ukutshintsha.
Ekugqibeleni, ulwalathiso lweempembelelo ezihamba ngeengqungquthela ze-circadian. Usenokuba uvile umhambi othe rhoqo uthi, "EMpuma yinkomo, intshonalanga ibhetele." Oko kuthetha ukuba ukuhamba kwinqanaba elisentshona kunzima ukunyamezela ngenxa yokuba kulula ukutshintsha isigqirha se-circadian kwixesha elizayo. Ukucingisisa ngenye indlela, cinga ukuba kulula kangakanani ukuhlala emva kweeyure ezimbalwa emva kobusuku kwaye nokuba kunzima kangakanani ukuvuka ngaloo nto ekuseni.
Ukulungiswa kwiNdawo yexesha elitsha
Ukuba uceba uhambo oluza kukuhlawulela kwindawo ehlukeneyo yendawo, i-jet lag enqandekileyo ayikwazi ukugwema. Ezi ngcebiso ziyakunceda ulungiselele umzimba wakho ukuze utshintshe uhambo lwakho kunye nokuphazanyiswa kokulala kwakho ngokusemandleni.
Cwangcisa phambili. Ngaphambi kohambo lwakho, qaphela indlela oza kuyidinga ngayo ukutshintsha ukulala kwakho kwaye uphendule amaxesha ukuba uvumelaniswe emva kokuba ufike. Ukuvumela ixesha elaneleyo lokwenza ngokuthe ngcembe, qalisa ukulala ngaphambi kwangoko uze uvuke ngaphambili, okanye ngokuphambene nendawo ngokuxhomekeke kwisikhokelo oya kuhamba kuyo, ukuze usebenzise umzimba wakho kwixesha elitsha ngaphambi kokuba uhlale kwindawo .
Yenza uhlale uphapheme. Oku kuya kubangela ukulala okuqhubi kakhulu kwaye kungaphikisana neminye imiba enxulumene nesingqungquthela esingafanelekanga. Ngokufana nokutsala konke, umnqweno wokulala uza kuba namandla kakhulu xa uhlala uphapheme ixesha elide, kungakhathaliseki ukuba ungakanani umda ohlala kuyo. Enye indlela yokwenza oku: Musa ukulala kwinqwelo kwaye xa ufika, ulwe nomnqweno wokuthatha i-nap, uze uzame ukuhlala uphaphezele kude kube yithuba lakho lokulala ngokusekelwe kwithuba lendawo.
Khangela ukukhanya. Into ebaluleke kakhulu ekusetyeni iwashi lomzimba wakho ilula. Ukuba unako, fumana imizuzu eyi-15 ukuya kwe-30 yelanga ngqo xa uvuka.
Hamba uhambe, udle ukudla kwasekuseni ngaphandle, okanye uhlale ilanga uze ufunde. Uya kufumana ukuba ukugcina ixesha lokulala rhoqo kunye nexesha lokuvuka kunye nokukhanya kwelanga lokukhanya kuza kunceda kakhulu.
Sichaza ukulala. Xa ujongana nokulala ubusuku bemizila ye-jet-lag, uhambo olufanayo oluya ekhaya luyakunceda: inkomishi yekhofi okanye itiye, yithi, okanye i-nap (ngexesha eliqhelekileyo (zama ukulala ixesha elide ngaphezu kwemizuzu engama-20, nangona kunjalo, okanye unokuphelisa ungcini kunokuba ubeka intloko yakho emkhombeni). Musa ukuqhuba xa ulala, ingakumbi ukuba uya kuba yindawo eqashiweyo (kwaye ingaqhelekanga) imoto kwaye uhamba ngendlela engaziwayo. Thatha uhambo lwezothutho okanye ubiza umnqwanqwa uze uqaphele ngokwaneleyo ukuba umntu okhuselekile isondo.
Cinga ngamachiza. Iqondo eliphantsi le- melatonin iiyure eziliqela ngaphambi kokuba ixesha lakho lokulala linqwenela linokukunceda ukulungelelanisa isigqirha sakho se-circadian kwixesha elitsha, kwaye amayeza aphezulu angakunceda ulale xa uthathwa ngexesha lokulala. Ugqirha wakho unokuthabatha ukulala iipilisi ukuba uyazi ukuba unzima kakhulu ukulungelelanisa kwimimandla emitsha yexesha kwiindlela zendalo kunye nezendalo.
Buyiselwa ekulungiseleleni ukuya ekhaya. Njengoko uhambo lwakho luya ekupheleni, ziqhekeza ekutshintsheni ukuza ngokucwangcisa ukulala ngexesha lakho lokulala kunye nexesha lokuvuka kwiintsuku ezingama-30 ukuya kwezingama-60 ukuya kwiseti entsha yewashi. Ukuba oku akunakwenzeka, landela icebiso elifanayo ngasentla ukulungelelanisa kwinqanaba lexesha elitsha ekhaya.
> Umthombo:
> Kryger, MH et al. Imigaqo kunye nokuSebenza kweMpilo yokulala. Elsevier, edition 5, 2011.