Kususela ekubeni i-aircraft yezohwebo yashiya emva kweMfazwe Yehlabathi II, abagibeli baye bazama ukufumana indlela yokukhusela i-jet lag-kunye neyeza zendalo zokufumana ngaphezulu kwayo.
I-Desynchronosis, eyaziwa kakhulu kubantu abaninzi njenge-jet lag, ilungile ngokuqinisekileyo emva kokukhwela kwinqwelo elide ukuya e-Asia . I-Jet lag yenye yezona zifo eziqhelekileyo ezibangela abahamba ngamazwe ngamazwe.
Nangona uphumelelo oluninzi lwenziwe, akukho zixhobo zokulungisa i-jet kwiimarike zikulungiselela ngokukhawuleza ukugula kwe-chronobiological.
Ukulahla ipilisi akuyi kuyenza inkohliso. Enyanisweni, i-melatonin yexesha elingafanelekanga - isoloko ithengiswa njenge-jet lag remedy remedy-inokulibazisa ukubuyiswa kwakho. Ukubeka nje, umzimba wakho ufuna nje ixesha lokulungisa. Kodwa kukho iindlela zendalo zokukhawulezisa izinto kunye kunye nokunciphisa i-jet lag impembelelo ekuhambeni kwakho.
Ngezidalwa eziphilayo ezilungiselelwe ukuhamba okanye ukukhwela ihashe, abantu babengakaze bafune ukufihla imida ngokukhawuleza njengoko i-flight today ivumela. Iwashi elisekelwe kwikhemikhali kwinqanaba lethu elitshelayo xa sidla kwaye silala ngokuqhelekileyo siya kwi-haywire kwiveki yokuqala emva kokuhamba kwexesha elide empuma okanye entshonalanga. Ngelishwa, i-jet lag ingenza utshintshwe kwindawo engaqhelekanga enzima kakhulu emva kokuba ufike e-Asia.
Iyiphi i-Jet Lag?
Ukugqithisa imimandla emithathu okanye ngaphezulu kunokubangela ukuphazamiseka kwimizekelo yezinto ze-biological kunye neengqungquthela ze-circadian. I-Melatonin, i-hormone efihliweyo yintsimbi yepineal ngethuba lobumnyama, lisenza sizive silele xa kukho ukungabikho kokukhanya.
Ukuze amazinga e-melatonin alawulwe kwaye ahlengahlengiswe kwinqanaba lakho elitsha lexesha, iwashi yeekhemikhali ebonisa ukuba nini ukulala ngeke kuvumelaniswe nendawo yakho entsha.
Ukuhamba ngasentshonalanga kubangela ukuba i-jet igweke, nangona kunjalo, ukuhamba empumalanga kudala ukuphazamiseka kwiimpawu zesigcawu. Oku kungenxa yokuba ukuhamba ngasempuma kufuna ukuba iwashi lethu langaphakathi liqhube phambili, okunzima kunzima ukulifeza kunokuba ulibale.
Iimpawu zeJet Lag
Abahambi abajongene ne-jet lag esibi banokuziva bexakeka emini, bavuke ebusuku, balambile ngexesha elibi. Intloko, ukukhunjulwa, kunye nokungabikho kokugxilwa kwemini kwenza kube lula ukufikelela kwindawo entsha ukuya kunzima.
I-Jet lag ayithinti kuphela ukulala; indlala ihlaselwa ngamaxesha angqalileyo njengoko inkqubo yakho yokugaya igxotha ngokusekelwe kwishedyuli yendawo yendawo yakudala. Isidlo esidliwa ngamaxesha aqhelekileyo ayinandipha kwaye sinokuba nzima ukugaya.
Njengoko imizimba yethu idla ngokulondolozwa kwangaphakathi ngelixa silala, i-jet lag inokuthi iyancipha amandla omzimba, yenza iintsholongwane kunye neentsholongwane ezidibeneyo kwizithuthi zikawonkewonke nangona ingxaki.
Abahambi babika ezi zibonakaliso eziqhelekileyo zeemoto ezikhupha i-jet:
- Ukungabikho
- Ukulala kokuhlwa
- Ukuvuka kusasa kakhulu
- Ukungabi nesidlo
- Ukungabikho kokugxininisa nokuxinezeleka
- Intloko kunye no ku khathazeka
Bona uluhlu olupheleleyo lweempawu ze- jet lag .
Iingcebiso zeNdalo zeNdalo zoLuntu
Nangona akukabikho umlingo we-jet lag remedy, ungathatha amanyathelo ngaphambi, ngexesha, nangemva kwendiza yakho ukuze unciphise ixesha lokubuyisela elifunekayo.
- Sebenzisa ukulungiswa: Ixesha lokuphonsa ngaphandle kwe-adage enempilo "yokuphulaphula umzimba wakho." Isisombululo esiphezulu se-jet lag remedy ukunyanzela umzimba wakho kwisimiso esitsha. I-Brute force isebenza ngcono. Gwema isilingo sokulala phakathi kwemini; Kunoko, linda ixesha elifanelekileyo lokulala ebusuku. Nangona kuthethwa lula kunokuba kwenziwe nazo zonke izilingo zokutya zesitalato e-Asiya , musa ukutyhilela ngexesha elibi. Yidla ukutya ngexesha elimiselweyo kungakhathaliseki ukuba ulambile.
- Fumana iiLots of Sunlight Timedlight: I-melatonin yakho yexesha-kwaye ekugqibeleni iwashi yakho ye-circumcadian-iyalwe zixa zelanga liza emehlweni akho. Nangona ngokuqinisekileyo uya kukhathala emva kwendiza ende, usuku lwakho lokuqala emhlabathini akulona usuku oluhle lokuchitha i-lounging ejikeleze ihotele ngokubukela ithelevishini. Phuma ngaphandle, uhlale usebenza emini, ufumane ilanga, ubone ezinye iindawo.
- Gwema iikhemikhali: Ngexesha lomzimba wakho sele lixhala, ukongeza i-stimulant efana ne-caffeine iya kudibanisa izinto ezininzi. Naphezu kokufuna ukunyusa ukuba uqhube ngaloo mva yokuqala, thintela ukusela i-caffeine emva kwemini de uze ulungiswe. Izibonelelo zokulala (Valium, Ambien, njl.) Ziya kuhlala zihlala kwinkqubo yakho kwaye zichaphazele kakuhle ukubuyiswa kwe-jet emva kokuhamba.
- Gwema iWindows kwiUbusuku: Ukukhanya okwesibhakabhaka ukusuka kwizikrini kunokutshintsha ukuveliswa kwe-melatonin. Indlela efanelekileyo yokunyanzela ubuthongo kukufunda kunokuba ubukele ithelevishini okanye udlale nge-smartphone. Phuma kule khokelo uze uqale ukuphupha malunga nosuku olulandelayo!
- Qala kwiSplane: Unokuqala ukukhusela i-jet lag ngaphambi kokuba uhambe nendiza. Beka umlindo wakho kwixesha elizayo kwindawo ozayo, yenza okusemandleni akho ukuba ulale kwaye udle ngokusekelwe kummandla omtsha wexesha kunokuba umdala. Vala umthunzi wefestile xa ixesha lilingisa ubumnyama. Sukuma, hamba ujikeleze indiza ukuze ugweme ukunyuka, kwaye ugweme ukucima nje nge-flight ngexesha leentsuku zomsebenzi kwixesha lakho elizayo. Melana nomnqweno wokutya kwi-boredom. Khumbula: ukukhanya okwesibhakabhaka okuvela kwikhompyutheni ye-LCD kuya kukunciphisa imizamo yakho yokulala-yicime xa ixesha lokulala.
I-Jet Extreme Extreme Remedies
Olunye uphando olwenziwa yiBritish Journal of Medicine Medicine lubonise ukuba i-dose 0.5 mg ye-melatonin - ifumaneka ekuthengeni njengesongezelelo sokondla - ukuthathwa ngosuku lokuqala lohambo lwakho kunokuncedisa ukunciphisa i-jet lag xa ixabiso elaneleyo lelanga lichithwa. I-US yokuLawula kunye nokuLawula iziDakamizwa ayisaphakamisi i-melatonin njengendlela yokulungisa i-jet lag.
Uphando oluqhutywe yiHarvard Medical School lubonise ukuba ukuzila ukutya okungenani iiyure ezili-16 ngaphambi kokufika kwakho kunokunceda ukugqithisa iwashi lomzimba wendalo. Ukuzila ukutya kubangela ukuphendula ngokusindayo kwimeko eyenza ukufumana ukutya kukubaluleke ngaphezu kokulandela iziqulatho ze-circadian. Nangona ungazila ukudla, ukutya okuncinci kunokunciphisa ezinye zezinto ezidityanisiweyo zokugaya / ukuhlala rhoqo zidibana ne-jet lag.
Kuthatha ixesha elingakanani ukufumana i-Jet Lag?
Ngokuxhomekeke kwiminyaka yobudala, ukuqina komzimba, kunye ne-genetics, i-jet lag ichaphazela abantu ngokwahlukileyo. Okwenzayo kwi-flight (izixhobo zokulala, utywala, ukubukela i-movie, njl.) Kuya kufutshane okanye kwandise ixesha lakho lokubuyisela. Umgaqo owamkelekileyo kakhulu ubonisa ukuba kufuneka uvumele enye imini epheleleyo ukuba ibuyele kwi-jet lag kuwo onke amaxesha (ixesha elifumanekayo) uhambe empuma.
Amaziko ase-United States ekuHlaleni nokuLawulwa kweMpilo (iCCDC) aphakamisa ukuba ukubuyela kwi-jet lag ngokwemvelo emva kokuhamba entshonalanga kudinga iintsuku eziliqela zilingana nesiqingatha sexesha lexesha. Oku kuthetha ukujikeleza entshonalanga ukusuka kwi- JFK (i-Eastern Time Zone) ukuya eBangkok kuza kuthatha umhambi oqhelekileyo malunga neentsuku ezintandathu eThailand ukubetha ngokupheleleyo i-jet lag.