I-Jer Clear Clear Jet Lag With Lawa Amathiphu Alula
Ukuya endaweni ehlukile yesikhathi kungaba okuthakazelisayo - futhi kungathatha ezinye ukujwayela. Kuye ngokuthi uhamba kude kangakanani, umehluko wokuthi umzimba wakho uphendule kanjani ngokoqobo kungaba ubusuku nemini. Yingakho abavakashela njalo bevame ukubhekana ne-jet lag. Izimpawu ezivame kakhulu ze-jet lag ziwukulala ngesikhathi sosuku futhi zivusa, zivame ukubuthongqika , ebusuku, ikhanda, futhi isisu sithukuthele.
Ayikho yalezi zinto ezimnandi ngisho nalapho uhlala ekhaya. Cabanga nje ukubhekana nokuzwa ukhathele futhi ugula ngenkathi uhlala eholidini? Ngenhlanhla, kunezindlela zokulungiselela ukushintshwa kwendawo yesikhathi. Uma uhambo lukhuphuka noma uhamba kaningi kodwa ungakazi kahle ubuciko obuhle bokulungisa endaweni ehlukile, cabangela izeluleko ezilandelayo ngaphambi kokuba ufunde indiza yakho elandelayo.
Ukuhamba nokukhanya
Ukukhanya, kungakhathaliseki ukuthi ilanga noma isibani , kunethonya elinamandla emzimbeni womzimba we- circadian , okuyisinye sezici ezinquma uma siqaphe futhi siphapheme futhi uma sikhathele futhi sidinga ukulala. Uma uhambela kwenye indawo yesikhathi, kunokushintshwa okuphawulekayo ekuvezeni kwakho ekukhanyeni nokungaqondakali komqondo womzimba wakho imini nobusuku.
Ukuphazanyiswa okungazelelwe kwemigqa yakho ye-circadian eyenzeka nge-jet lag kungaba nzima, ikakhulukazi lapho uhamba khona. Uma ubalekela, uthi, ogwini olusempumalanga ye-United States ogwini olusentshonalanga, uzobe uwela ezinkathini ezimbalwa kuphela futhi ukulungiswa kuzoba lula.
Kodwa uma uwela olwandle namazwekazi kuyoba yinselele nakakhulu. Ngokuvamile, kungathatha usuku olulodwa ngendawo yesikhathi kushintshelwe imilolo ye-circadian nokulala ukuze uthole ukuvumelanisa.
Kanjani masishintsha izindaba zezingxenye zesikhathi. Njengoba ukushayela noma ukuhamba ngebhasi noma ngisho nokuqeqesha kuthatha isikhathi eside kunezindiza, umzimba wakho unethuba lokujwayela izinguquko zendawo yesikhashana kancane kancane.
Isibonelo, uma kuthatha amahora angu-10 ukudlula endaweni yesikhathi ngenkathi ushayela, khona-ke usufanele ube nesigamu sezinsuku ukuze uhambisane nokushintshwa.
Okokugcina, ukuqondiswa kwemithelela yezokuvakasha kuthinta izilinganiso zomphakathi. Kungenzeka ukuthi wezwa umhambi ovamile ukuthi, "EMpumalanga yisilwane, entshonalanga ingcono kakhulu." Lokho akusho ukuthi ukuhamba eseceleni kwesentshonalanga kuvame ukubekezelela ngoba kulula ukushintsha isigqi sangaphakathi esikhathini esizayo. Ukuze ucabange ngenye indlela, cabanga ukuthi kulula kanjani ukuhlala amahora ambalwa kamuva ebusuku nokuthi kunzima kanjani ukuvuka ekuseni kakhulu ekuseni.
Ukuguqula endaweni entsha yesikhathi
Uma uhlela uhambo oluzofika kuwe endaweni ehlukile, isikhathi esibi se-jet singenakugwemeka. Lezi zeluleko zizokusiza ukulungisa umzimba wakho ukuze ushintshe ukuze ukwazi ukujabulela uhambo lwakho ngokuphazanyiswa okuncane kokulala kwakho ngangokunokwenzeka.
Hlela phambili. Ngaphambi kohambo lwakho, thola ukuthi uzodinga kangakanani ukushintsha ukulala kwakho nokuvuka izikhathi ukuze uvumelanise ngemuva kokuthi ufike. Ukuvumela isikhathi esanele sokwenza kancane kancane, qala ukulala ngaphambi kwesikhathi futhi uvuke ekuqaleni, noma ngokuphambene nalokho kuye ngokuthi uzoqondiswa kuphi, ukuze uthole umzimba wakho usetshenziselwe endaweni entsha yesikhathi ngaphambi kokuthi uhlale it.
Zenze uhlale uphapheme. Lokhu kuzokwenzela ukulala okunamandla kakhulu futhi kungase kuhambisane nezinye izinkinga ezihlobene nesigqi esingaqondakali se-circadian. Ngokufana nokudonsa konke, isifiso sakho sokulala sizoba namandla kakhulu uma uhlala uphapheme isikhathi eside, kungakhathaliseki ukuthi uhlala isikhathi esingakanani. Kungenye indlela yokwenza lokhu: Ungalali indiza futhi nini ufika, ulwe nesifiso sokulala, bese uzama ukuhlala uphapheme kuze kufike isikhathi sokulala sakho esivamile esisekelwe esikhathini sendawo.
Bona ukukhanya. Isici esibaluleke kakhulu ekusetheleni kabusha iwashi lomzimba wakho kulula. Uma ungakwazi, thola imizuzu engu-15 kuya kwangu-30 yelanga eliqondile ngokushesha nje lapho uvuka.
Hamba uhambe, udle ukudla kwasekuseni ngaphandle, noma uhlale phansi elangeni bese ufunda. Uzothola ukuthi ukugcina isikhathi sokulala njalo kanye nokuphumula isikhathi sokukhanya okukhanyayo kusasa kuzosiza kakhulu.
Sula ukulala. Uma usebenzelana nokulala kwelanga elihambisana ne-jet-lag, izinyathelo ezifanayo zokulungisa ekhaya ozisebenzisayo zingasiza: indebe yekhofi noma itiye, ukusho, noma ukusika okwesikhashana (zama ukulala isikhathi esingaphezu kwemizuzu engu-20, noma kunjalo, noma ungase uphakamise umgadli kunokuba ubeka ikhanda lakho emceleni). Ungashayeli ngenkathi ulele, ikakhulukazi uma uzobe usendaweni eqashiwe (futhi engajwayele) futhi uhamba ngezinsimu ongajwayelekile. Thatha ezokuthutha zomphakathi noma ushayele ucingo kuze kube yilapho uqaphele ngokwanele ukuba umuntu alonde ngesondo.
Cabanga ngemithi. Umthamo ophansi we- melatonin amahora ambalwa ngaphambi kokulala kwakho okufunayo kungasiza ukuvumelanisa isigqi sakho se-circadian endaweni yesikhathi esisha, futhi ukulinganisa okuphezulu kungakusiza ukulala uma kuthathwe ngesikhathi sokulala. Udokotela wakho angase akhombise amaphilisi okulala uma wazi ukuthi unenkinga enkulu ekushintsheni izigaba zesikhathi esisha ngezindlela zemvelo nezendalo.
Yenza imali ngokulungiselela ukuya ekhaya. Njengoba uhambo lwakho seluqedile, uzikhandle ekushintsheni okuzayo ngokulungisa kancane kancane isikhathi sakho sokulala nokuphumula isikhathi semininingwana engama-30 kuya kwezingu-60 kuya kokulungiselelwa kwewashi entsha. Uma lokhu kungenakwenzeka, landela iseluleko esifanayo ngaphezulu ukuze ulungiselele endaweni entsha yesikhathi ekhaya.
> Umthombo:
> Kryger, MH et al. Izimiso Nemikhuba Yokulala Imithi. Elsevier, edition 5, 2011.