Uma ngabe uke waba endizeni ende, kungenzeka ukuthi ujwayele izimpawu ze-jet lag. Ukulala, ukuthukuthela, ukuhlukumezeka, ukuhlukumeza, ngisho nokudideka kungabetha uma ufika lapho uya khona.
I-Jet lag ibangelwa iwashi yangaphakathi lomzimba wakho (noma isigqi sangaphakathi) okwamanje okwesikhashana ukuvumelanisa nesikhathi sokuya endaweni yangakini ngemuva kokushintsha kwenkathi yesikhathi.
Lapho uhamba khona isikhathi esiningi, isikhathi eside singakuthatha ukuze ululame ngokugcwele kusuka ku-jet lag. Ukuhamba empumalanga (okuvela eNyakatho Melika kuya eYurophu) ngokuvamile kubangela izimpawu ezinzima kunokuba uhambe entshonalanga.
Nakuba i-jet lag yesikhashana, ungase ufune izindlela zokushaya ukukhathala futhi ulungiselele amaphethini akho okulala. Nanka amanye amakhambi namathiphu angakusiza uhlale uphumule.
1) i-Melatonin
I-hormone efihliwe yi-pineal gland ebuchosheni, i- melatonin ilawula isigqi somzimba we-circadian (iwashi langaphakathi elidlala indima ebalulekile uma silala nalapho sivuka).
Amazinga e-Melatonin avuka kusihlwa ngokuqala kobumnyama bese ewa ekuseni lapho uthola ukukhanya. Uma sithatha isikhathi sendawo futhi sibheke ekukhanyeni ngesikhathi sokulala esijwayelekile, imijikelezo yethu ye-melatonin iphazamisekile, okuholela ekujuleni kwegeti kuze kube yilapho isigqi sethu se-circadian sivumelanisa nendawo entsha yesikhathi.
Kwezinye izifundo, ukukhululwa kwe-melatonin kuye kwatholakala ukuthi kuphazanyiswa ukuhamba kwezindiza, futhi abacwaningi basikisela ukuthi ukuthatha i-melatonin kungasiza umzimba ulungiselele ezindaweni ezintsha.
Ochwepheshe basikisela umthamo omncane kunazo zonke, ngokuvamile u-0.5 mg, ngemva kokumnyama uma ufinyelela endaweni yakho yokuya lapho uhamba khona bese uyithatha isikhathi esincane esidingekayo (kusukela ezinyangeni ezintathu kuya kwezintathu).
Akufanele kuthathwe ngaphambi noma ngesikhathi sokuhamba emoyeni njengoba kunokukhathazeka okuthile ukuthi kungase kukuvimbele empilweni yakho yokutakula kusuka ku-jet lag.
Izithako ze-Melatonin zingase zihlanganyele nemithi (futhi ukuphepha kokusetshenziswa okujwayelekile akukwaziwa), ngakho-ke kubalulekile ukubonisana nomhlinzeki wakho wezempilo ngaphambi kokuzama. Amanani aphakeme kakhulu angabangela imiphumela emibi efana namaphupho aphikisayo nama-nightmares. Ezinye izithako ze-melatonin zitholakale zingcolile nezinye izinto, njenge-serotonin.
2) Ukulungisa Isikhathi Sesikhathi Ngaphambi Kokuhamba
Ukulindela ushintsho nokulungisa isikhathi sakho sokulala nokuphumula isikhathi sakho sokuya ngaphambi kokuhamba kungenye isu lokushaya i-jet lag. Ngokuvamile kuhilela ukuvuka nokulala ngehora elilodwa kancane kancane noma kamuva (kuye ngokuthi isiqondiso sakho sokuhamba) usuku ngalunye ngezinsuku ezintathu eziholela endizeni yakho.
Uma uhamba empumalanga, kusho ukulala ngehora elilodwa ngaphambi kokujwayelekile ngosuku nosuku nokuvusa ihora elilodwa ngaphambili. Ngosuku lwesibini, isikhathi sakho sokulala singaba amahora amabili ngaphambili futhi isikhathi sakho sokuvuka sibe amahora amabili ngaphambili. Ngosuku lwesithathu, isikhathi sakho sokulala singaba amahora amathathu ngaphambili futhi isikhathi sakho sokuvuka sibe amahora amathathu ngaphambili.
Uma uhamba entshonalanga, isikhathi sakho sokulala singaba ihora elilodwa emva kwesikhathi esivamile futhi isikhathi sakho sokuvuka singaba ihora elilodwa emuva kwesikhathi esivamile futhi sande kancane kancane usuku ngalunye.
Uma kungenakwenzeka ukulandela isimiso esincane kancane, abanye abafundi bakhombisa ukulungiswa kwangaphambi kwendawo entsha yosuku ngosuku kusengaphambili ngokubeka i-watch yakho isikhathi sakho sokuya ngosuku ngaphambi kokuhamba. Uma sekusele amahora ayisithupha ekuhambeni kwakho kokuhamba, lokhu kusho ukuvusa amahora ayisithupha ngaphambi kosuku ohamba ngalo bese ulala lapho sekubusuku lapho uya khona. Uma kufanele uhambe, abahambi abanolwazi babonisa ukuthi ukukhawulwa kwamaphini kungabi ngaphezu kwehora.
3) Ukuveza ukukhanya
Njengoba isigqi sethu se-circadian sithonywa kakhulu ukukhanya, ukuzibeka ekukhanyeni okukhanyayo ezikhathini ezithile ngosuku kuyindlela enamandla yokushintsha iwashi lakho langaphakathi.
Abantu abagibela empumalanga bavame ukuzwa i-jet lag ngosuku olulandelayo lapho befika lapho beya khona. Ukuchayeka kokukhanya okukhanyayo kusenesikhathi kungasiza ukuthi iwashi lakho langaphakathi livumelaniswe ne-zone yakho yesikhathi esisha. Zama ukuhamba ekukhanyeni kwelanga, ukuvula amaketeni nokuphuphuthekisa, noma ukuvula isibani.
Uzofuna ukugwema ukuvezwa okukhanya okukhanyayo amahora amathathu ngaphambi kokulala kwakho okufunayo, ikakhulukazi ekukhanyeni okuluhlaza okwesibhakabhakeni (okutholakala kuma-LED ama-light, izikrini ezikhanyayo, namadivayisi kagesi). Cabanga ukufaka uhlelo lokusebenza oluhlunga ububanzi be-wavevel blue (noma zama izibuko eziluhlaza okwesibhakabhaka).
Uma uhamba entshonalanga, zama ukuthola ukukhanya okuncane ntambama, ngemuva kokufika lapho uya khona.
4) I-Lavender Oil Essential
Iphunga le-lavender amafutha abalulekile liyaziwa ngezindawo zalo zokuqeda, okungasiza ekunciphiseni ukulala nokulala. Yize ucwaningo lungakaze luhlolwe ukusetshenziswa kweoli lavender ye-jet lag, olunye ucwaningo lokuqala luveza ukuthi iphunga lamafutha lingasiza ekuthuthukiseni izinga lokulala.
Esicwaningweni esanyatheliswa kuyi- Journal of Alternative and Complementary Medicine , isibonelo, ukuvuselela i-lavender (kanye nezincomo zokuhlanzeka zokulala njengokugcina isimiso sokulala njalo, ukugwema ikhofi nokuphuza utshwala, ukungadli isikhathi semini, nokugwema izikrini nokuthumela imiyalezo umbhede) izinga eliphezulu lokulala kubantu ababenenkinga yokulala, okungaphezu kokulala ubumsulwa kuphela.
Ukuze usebenzise amafutha e-lavender, zama ukufaka amaconsi ambalwa emgodini wokugeza, noma ufafaza ihlombe phezu kwezicubu bese ubhala ngomusa imizuzu eminingana, uvumela iphunga ukulihlisa nokuphumula.
I-Takeaway
Ukubusa kwesithupha kungukuthi kuthatha usuku ukulungiswa ngokugcwele kumkhawulo wesikhathi ngasinye owela kuwo. Ngakho ukushayela kusuka eLos Angeles kuya eNew York kungakuthatha usuku lokulungisa.
Uma unayo indiza ezayo, ungase uthande ukunciphisa isikhathi sakho sokuphumula ngokusebenzisa amakhambi ukuze uthole i-jet lag. Ngenkathi abantu abaningi bezama izindlela ezifana nokulungiswa kwendawo yakho yesikhathi ngaphambi kokuba uhambe noma uthole ilanga, kuwumqondo omuhle ukukhuluma nodokotela wakho ngaphambi kokuzama i-melatonin (noma yimuphi omunye umphelelisi) ukuze uqiniseke ukuthi kukulungile kuwe.
> Umthombo:
> Lillehei AS, Halcón LL, Savik K, Reis R. Imiphumela ye-Lavender engenayo kanye nokuHlala kokuHlala kwizinkinga zokulala ezizibizayo: Isivivinyo Esilawulwe Ngokungahleliwe. J Altern Supplement Med. 2015 Jul; 21 (7): 430-8.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.