Ngati munakhalapo paulendo wautali, mwina mumadziwa bwino zizindikiro za jet lag. Kugona, kukhumudwa, kunyalanyaza, kunyoza, ndipo ngakhale kusokonezeka kumatha kugunda mukamafika komwe mukupita.
Kutseka kwa jet kumayambitsidwa ndi mawonekedwe a mkati mwa thupi lanu (kapena chizunguliro cha circadian ) kukhala osakanikirana pang'ono ndi nthawi yowunikira komweko pambuyo pa kusintha kwa nthawi.
Nthawi yochuluka yomwe mumadutsa, ingatenge nthawi yaitali kuti muthe kuyambiranso. Kuyenda kummawa (monga North America kupita ku Ulaya) kawirikawiri kumayambitsa zizindikiro zoopsa kuposa kuyenda kumadzulo.
Ngakhale kutuluka kwa jet ndi kanthawi kochepa, mwina mukhoza kufunafuna njira zothetsera kutopa ndi kuonetsetsa kuti mukugona. Nawa njira zina zothandizira ndi malangizo omwe angakuthandizeni kuti mupitirize kupumula.
1) Melatonin
Mahomoni obisika ndi ntchentche ya pineal mu ubongo, melatonin imayendera thupi la circadian rhythm (nthawi yomwe imakhala yofunikira kwambiri pamene tigona ndi pamene tadzuka).
Maselo a Melatonin amadzuka madzulo ndi kuyamba kwa mdima ndikugwa m'mawa mukakhala kowala. Tikadutsa malire ndi nthawi yomwe timakhala nthawi yogona, nyengo yathu ya melatonin imasokonezeka, zomwe zimapangitsa kuti tizilombo toyambitsa matenda tisawonongeke mpaka nyimbo yathu yozungulira ikugwirizana ndi nthawi yatsopano.
M'maphunziro ena, kutulutsidwa kwa melatonin kwapezeka kuti kusokonezeka ndi kuyenda kwa maulendo, ndipo ofufuza akuganiza kuti kutenga melatonin kungathandize thupi kusintha nthawi.
Akatswiri amati mlingo wawung'ono kwambiri, kawirikawiri 0,5 mg, utatha mdima mukamafika kumene mukupita ndipo mukuwutenga nthawi yochepa (kuyambira masiku atatu mpaka atatu).
Sitiyenera kuchitenga musanayambe kapena pakapita maulendo a mlengalenga chifukwa pali nkhawa zina zomwe zingalepheretse kupumula kwanu.
Melatonin zowonjezereka zingagwirane ntchito ndi mankhwala (ndipo chitetezo cha kugwiritsidwa ntchito nthawi zonse sichikudziwika), choncho ndikofunikira kufunsa wothandizira zaumoyo wanu musanayese. Mlingo wapamwamba umakhala ndi zotsatira zoopsa monga maloto komanso zoopsa. Mavitamini ena a melatonin apezeka atayipitsidwa ndi zinthu zina, monga serotonin.
2) Kusintha ku Nthaŵi ya Nthaŵi Musanachoke
Kuyembekezera kusintha ndikusintha nthawi yanu yogona komanso nthawi yowonjezera nthawi yanu yopita musanayende ndi njira yina yomenyera jet. Kawirikawiri zimaphatikizapo kudzuka ndi kugona ola limodzi pang'onopang'ono m'mbuyomo kapena mtsogolo (malingana ndi momwe mumayendetsera ulendo) tsiku lililonse kwa masiku atatu kutsogolo kwanu.
Ngati mukuyenda kummawa, zikutanthauza kuti mugone kugona ola limodzi pambuyomu tsiku ndi tsiku ndikudzuka ola limodzi kale. Pa tsiku lawiri, nthawi yanu yogona idzakhala maola awiri m'mbuyomo ndipo nthawi yanu yowuka idzakhala maola awiri m'mbuyomo. Pa tsiku lachitatu, nthawi yanu yogona idzakhala maora atatu m'mbuyomo ndipo nthawi yanu yomuka idzakhala maola atatu kale.
Ngati mukuyenda kumadzulo, nthawi yanu yogona idzakhala ola limodzi pambuyo pake komanso nthawi yanu yowonjezera idzakhala ora imodzi patapita nthawi ndipo idzawonjezeka pang'onopang'ono tsiku lililonse.
Ngati simungathe kutsatira ndondomekoyi, owerenga ena akukonzeratu kusintha kwa nthawi yatsopano patsiku lisanayambe mwaika nthawi yanu yopita nthawi yomwe musanapite. Ngati maola asanu ndi limodzi pambuyo pake pakupita kwanu, izi zikutanthauza kudzuka maola asanu ndi limodzi m'mbuyomo tsiku limene mukuyenda ndikupita kukagona nthawi yausiku komwe mukupita. Ngati mukuyenera kusiya, oyendayenda omwe akuyenda bwino amawonetsa kuchepetsa kupitirira kuposa ola limodzi.
3) Kuunika Kuwala
Popeza kuti chizunguliro chathu chimakhudzidwa kwambiri ndi kuwala, kudziwonetsera nokha kuunika nthawi zina pa tsiku ndi njira yamphamvu yosinthira nthawi yanu yamkati.
Anthu akuuluka kummawa nthawi zambiri amakumana ndi jet tsiku lotsatira atadzafika kumene akupita. Kuwonetsa kuwala kowala kumayambiriro kwa tsiku kungathandize kuti nthawi yanu yatsopano ikhale yolumikizana ndi malo anu atsopano. Yesetsani kuyenda mu dzuwa, kutsegula makatani ndi kuchititsa khungu, kapena kutembenuzira nyali.
Mudzafuna kupewa kuwala kwa maola atatu musanagone, makamaka kuchokera ku kuwala kwa buluu ya melatonin (yomwe imapezeka mu mababu a LED, zojambula zowala, ndi zipangizo zamagetsi). Taganizirani kukhazikitsa pulogalamu yomwe imasungira nsalu ya wavelu ya buluu usiku (kapena yesani magalasi otsekemera).
Ngati mukuyenda kumadzulo, yesetsani kupeza kuwala kumadzulo, mukatha kufika komwe mukupita.
4) Lavender Mafuta Ofunika
Kununkhira kwa mafuta ofunika lavender kumadziwika chifukwa cha kuchepa kwake, zomwe zingathandize kuchepetsa kusowa tulo. Ngakhale kuti kafukufuku sanayambe kugwiritsira ntchito mafuta a lavender kuti ayambe kugwidwa, kafukufuku wina woyambirira akusonyeza kuti fungo la mafuta lingathandize kusintha khalidwe la kugona.
Mu kafukufuku wofalitsidwa mu Journal of Alternative and Complementary Medicine , mwachitsanzo, kulowetsa lavender (pamodzi ndi ndondomeko za ukhondo zoyenera monga kuonetsetsa kuti mukugona nthawi zonse, kupeŵa khofi ndi mowa, kusadya madzulo, ndikupewa zolemba ndi kulemberana mameseji bedi) khalidwe labwino la kugona kwa anthu omwe anali ovuta kugona, koposa momwe ukhondo umakhala wokha.
Kuti mugwiritse ntchito mafuta a lavender, yesani kuwonjezera madontho angapo kuti muzisamba, kapena kuwaza dontho ndikuwongolera mwachidule kwa mphindi zingapo, kulola fungo kuti likhale lopumula ndi lopumula.
Mtsinje
Ulamuliro wa thumbu ndikuti kumatenga tsiku kuti muzisintha nthawi iliyonse yomwe mumadutsa. Choncho kuchoka ku Los Angeles kupita ku New York kungakutengereni tsiku kuti musinthe.
Ngati muli ndi ndege yowonongeka, mungafune kuchepetsa nthawi yanu yopuma pogwiritsa ntchito njira zothandizira kuti mupite patsogolo. Ngakhale kuti anthu ambiri akhoza kuyesa njira monga momwe mungasinthire nthawi yanu musanayende kapena kutuluka dzuwa, ndibwino kuti muyankhule ndi dokotala musanayese melatonin (kapena chowonjezera china) kuti muwone kuti zili bwino.
> Chitsime:
> Lillehei AS, Halcón LL, Savik K, Reis A. Zotsatira za Lavender Yopsepedwa ndi Kuyeretsedwa pa Ukhondo pa Zomwe Zimabweretsera Kugonana Zomwe Zikudziwika: Kuyesedwa kosalamulirika. J Altern Complement Med. 2015 Jul; 21 (7): 430-8.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.