Ukucwangcisa ummandla wakho wendawo unokuncedisa ukulungiswa kwe-jet lag
Kungakhathaliseki ukuba ngabahambi bahamba njani ngehlabathi, bonke bajamelene notshaba olufanayo. Olu lutshaba lunalo uhlobo oluthile kwaye lujoliswe kubo bonke abahamba enoba bangabaphi ubuzwe babo. Xa abahambi bamazwe ngamazwe bengacwangcanga phambili ukuze bajongane nalo mdani oqhelekileyo, amava abo angabonakaliswa ngokukhawuleza.
Loo tshaba oqhelekileyo uyaziwa ngokuba yi " jet lag ." Xa abahambi bengayilungiseleli, iishedyuli zabo zangaphakathi zingaxutywa ngokukhawuleza, zibangela ukukhathala okukhulu ngexesha leentsuku kunye nokusabalalisa ebusuku.
Abahambi bangazilungiselela njani ngokukhawuleza ukutshintsha kwexesha xa beya khona, ukuze baqinisekise ukuba bahlale bephapheme baze baqaphele?
Ngolwazi oluncinane kunye noncedo lwezinye iimangalisa zanamhlanje, ukulwa kwe-jet lag kungaba yinkqubo elula kunye neentlungu. Ngaphambi kokuba uhambe uye kwindawo yakho elandelayo, landela ezi ngcebiso malunga nokuvakasha okungabonakaliyo!
Cwangcisa ukukhanya okulula phambi kokuya kwakho
Enye yezona zinto zibhekiselele ekusebenziseni ukulawula ubuthongo ukukhanya kwemvelo. Ngethuba leentsuku zomhlaba, umzimba wakho uya kufumana ukukhanya okulula, okwenza ufune ukuhlala uphapheme. Ebusuku, ngenxa yokuba kunokukhanya okuncinane, umzimba wakho uya kuvalwa kwaye ufune ukufuna ukuphumla.
Ngokucwangcisa ukukhanya kwakho kokukhanya ngosuku lokuqala lweeholide lakho, unokuqinisekisa ukuba umzimba wakho ulungele kakuhle kwindawo yakho entsha. Kubahambi ababhekise empuma ngeenqwelo zobusuku, bamba ubuthongo obuninzi ngangokunokwenzeka ngexesha lokuhamba, kulandelwe ukuphepha ukukhanya okukhanyayo yonke imini yokuqala.
Kubahambi abaya ngasentshonalanga, banciphise inani lokulala oya kulo, kwaye uzivelele ekukhanyeni ngakumbi xa ufika.
Phumla ngaphambi kwexesha kwaye ungadluli i-caffeine
Inwaba yokuhamba ingabangela ukuba abantu abaninzi abahambahambayo bangabikho ubusika phambi kweentlanga zabo. Nangona kunjalo, ukungahlali kakuhle phambi kohambo kungabangela iingxaki ezinkulu kubahambi, ngokukodwa ukuba bazama ukufikelela kwimida kunye nemida yexesha elide.
Ngaphambi kohambo lwakho oluzayo lwamazwe ngamazwe, qiniseka ukuba ube nokuphumla okwaneleyo ukusebenza. Oogqirha abaninzi bancomela abantu abadala ukuba balele phakathi kweeyure ezintandathu ukuya kweyibhozo ubusuku bonke, ngelixa abantwana nabaselula bafuna ukulala okungakumbi. Ukongeza, ukusebenzisa i-caffeine ukuhlawulela ukulala ebuthongweni kunokubangela iingxaki ezininzi zexesha elide, ukususela entliziyweni ukuya ekukhatheni okukhulu. Ukubeka nje: akukho ndawo ithatha indawo yokuphumla ebusuku.
Yidla njengendawo yokuhlala (phambi kohambo lwakho)
Ngokuxhomekeke kwindawo oya kuyo xa uhamba, usuqa isidlo esikhulu sokugqibela ngaphambi kokuba uhambo lwenu lunokukunceda ulungise ulula. Kwakhona, konke malunga naluphi ulwalathiso lwendiza yakho, kwaye yintoni omele ulindele xa ufika khona.
Ezinye iingcali zikhuthaza ukuzila ukutya kangangeeyure eziyi-16 ngaphambi kokuba ufike kwindawo yakho yokugqibela, ukwenzela ukuba abahambi bahlale belungele ukutya xa nje befika. Abanye bacetyisa ukuba badle kwishedyuli efanayo kunye nabahlali ngokukhawuleza xa ufika, ukugcina iindlela zokutya ezifanelekileyo. Ukwandisa imiphumo, qi niseka ukwenza oko kukhululekile, ngelixa ugcina ishedyuli efana neendawo. Qinisekisa ukuba umlondolozi wakho unyanisekile kunye ne-bill , kwaye akazami ukuthatha inzuzo ngumhambi olahlwe yindlala.
Amanzi anokukwazi ukunceda
Ukungaphuzi kwamanzi yiphutha eliqhelekileyo elenziwa ngabahambi kwindawo entsha.
Nangona i-tap unfiltered yamanzi ingakhokelela ekubeni ugula xa uhamba , kubalulekile kakhulu ukugcina amanzi ngokufanelekileyo xa uhamba ngamanzi ebhotile.
Ngethuba ekungeneni kwendiza kunye nokufika, qiniseka ukuba ugcine u-hydrated ngamanzi amaninzi. Iingcali zincoma ukunciphisa isiselo esongezelelweyo kwiklasi yezoshishino, kwaye ukhethe amanzi kulo lonke uhambo. Ngenxa yoko, abahambi baya kukwazi ukuhlala beqaqambile kwaye bahlaziywe ukusuka ekuthumeni ukuya kwi-landing.
Sebenzisa i-app ukugcina iwashi isebenza
Ekugqibeleni, iteknoloji yanamhlanje ingaba yinto ephambili yokuhlala eqaqambileyo xa ihamba ngehlabathi. Uninzi lwezinhlelo zokusebenza lunceda abahambi ukuba bahlengahlengise ixesha labo bexesha ngokuphakamisa i-regimen ngaphambi kohambo lwabo.
Enye yezinto ezizithandayo zivela kwi-IATA. Insiza ye-SkyZen ivumela abahambi ukuba baxhamle izicwangciso zabo zokuhamba (ukuya eklasini yokuhamba i-flier kuza kubakho), kwaye baya kuncoma ishedyuli sokulala nokuhlaziya zonke izigaba zokuhamba.
Ukuba kulandelwa, abaprogram abancedisayo bathi inkqubo yabo inokunceda abahambi banciphise iingxaki zabo nge-jetlag.
Kuzo zonke iingxaki abahambahambayo baya kulwa nazo, i-jet lag enye yeyona ndawo iphela. Nangona kunjalo, ngokucwangcisa okufanelekileyo kunye ne-teknoloji encinci, abahambi banokuqiniseka ukuba i-jet lag ingakhathazeki omnye ukulwa nabo njengoko bebona ihlabathi.