Pewani Jet Lag Ndi Zokuthandizani Kwambiri
Kupita ku malo osiyana nthawi kungakhale kosangalatsa - ndipo kungatenge ena kukhala ozolowereka. Malingana ndi kutalika kumene mukuyenda, kusiyana kwa momwe thupi lanu limayankhira kwenikweni kungakhale usiku ndi usana. Ndi chifukwa chake amalendo ambiri nthawi zambiri amayenera kuthana ndi jet. Zizindikiro zowonjezereka za jet zatha ndi kugona masana ndi kugalamuka, nthawi zambiri ndi kusowa tulo , usiku, kupweteka mutu, ndi kupwetekedwa m'mimba.
Palibe mwa izi zomwe zimakhala zosangalatsa ngakhale pamene muli pakhomo. Tangolingalirani mukuchita ndikutopa ndi kudwala pamene muli kutchuthi? Mwamwayi, pali njira zokonzekera kusintha kwa nthawi. Ngati muli ndi ulendo wobwera kapena mumayenda nthawi zambiri koma simunadziwe bwino luso lokonzekera nthawi yosiyana siyana, ganizirani malangizo otsatirawa musanayambe kuthawa kwanu.
Ulendo ndi Kuwala
Kuwala, kaya kuchokera ku dzuwa kapena nyali , kumakhudza kwambiri thupi la circadian , lomwe ndi chimodzi mwa zifukwa zomwe zimatsimikizira tikakhala tcheru ndi kudzuka ndi pamene tatopa ndipo tikufunikira kugona. Mukapita kumalo ena, nthawi zina zimakhala zosavuta kuwonetsetsa kuti thupi lanu likhale losavuta komanso losasintha.
Kusokonezeka kwadzidzidzi kwa nyimbo za circadian zomwe zimapezeka ndi jet zingakhale zovuta, makamaka pamene mukuyenda. Ngati mutuluka kuchokera kunyanja ya kum'maŵa kwa United States kupita ku gombe la kumadzulo, muzitha kudutsa maola ochepa okha ndipo kusintha kumakhala kosavuta.
Koma ngati mumadutsa nyanja ndi makontinenti zidzakhala zovuta kwambiri. Kawirikawiri, izo zingatenge tsiku limodzi pa nthawi yomwe yakhala ikusinthidwa kwa zizindikiro za circadian ndi kugona kuti muyanjanitse.
Momwe mumasinthira mofulumira nthawi zones. Popeza kuyendetsa galimoto kapena kuyenda pagalimoto kapena ngakhale sitima imatenga nthawi yaitali kusiyana ndi kuwuluka, thupi lanu limakhala ndi mwayi wokonzanso kusintha kwa kayendedwe ka nthawi pang'onopang'ono.
Mwachitsanzo, ngati kumatenga maola 10 kudutsa nthawi yomwe ikuyendetsa galimoto, ndiye kuti mumakhala ndi theka la tsiku kuti mulowemo.
Pomalizira, ulendowu umakhudza nyimbo za circadian. Mwinamwake mwamvapo munthu wokayenda kawirikawiri akuti, "East ndi chirombo, kumadzulo ndibwino." Zomwe akutanthauza ndi kuti kuyendayenda kumadzulo kumakhala kosavuta kulekerera chifukwa ndi kosavuta kusuntha nyimbo ya circadian nthawi ina. Kuganizira za njira ina, taganizirani momwe kulili kosavuta kumakhala maola angapo pambuyo pa usiku ndi momwe zingakhalire zovuta kuti muwuke mofulumira kwambiri mmawa.
Kusintha ku Zone Yatsopano
Ngati mukukonzekera maulendo omwe angakulowetseni nthawi yosiyana siyana, ndege yowopsya kwambiri imatha. Malangizo awa adzakuthandizani kukonzekera thupi lanu kusintha kotero kuti mutha kusangalala ndi ulendo wanu ndi kusokonezeka pang'ono ku tulo lanu momwe zingathere.
Konzani patsogolo. Musanayambe ulendo wanu, dziwani momwe mufunikira kusinthitsa kugona kwanu ndi kudzuka nthawi kuti muthandizane mukatha kufika. Pemphani nthawi yokwanira kuti muzichita izi pang'onopang'ono, yambani kuyamba kugona kale ndikumadzuka kale, kapena mobwerezabwereza malingana ndi momwe mukulowera, kuti mutenge thupi lanu nthawi yatsopano musanakhalemo izo.
Dzipangitse wekha kukhala maso. Izi zidzakupangitsani kugona kolimba kwambiri ndipo zingathe kuthana ndi zovuta zina zokhudzana ndi nyimbo zolakwika. Mofanana ndi kuyandikira kwambiri, chilakolako chanu chogona chimakhala champhamvu ngati mutakhala nthawi yaitali, mosasamala kanthu kuti muli ndi nthawi yotani. Njira imodzi yochitira izi: Musagone pa ndege komanso pamene mufika, yesetsani kugona pansi, ndipo yesetsani kukhala maso kufikira nthawi yogona yapamwamba yozikidwa pa nthawi yomwe mukukhala.
Onani kuwala. Chinthu chofunikira kwambiri pakubwezeretsanso thupi lanu ndi chopepuka. Ngati mungathe, mutenge mphindi 15 mpaka 30 dzuwa litangoyamba kudzuka.
Pitani paulendo, mudye chakudya cham'mawa kunja, kapena khalani pansi muwone. Mudzapeza kuti kukhala nthawi yogona ndi nthawi yokhala ndi kuwala kwa m'mawa kudzakuthandizani zambiri.
Pewani kugona. Pogwiritsa ntchito kugona kwa usana wa tsiku la jet-lag, njira zomwezo zomwe mungagwiritse ntchito panyumba zingathandize: kapu kapena tiyi, kunena, kapena nthawi yeniyeni (yesani kugona kwa mphindi 20, kapena mungathe kumenyana ndi amwano kuposa pamene mumayika pamutu). Musayendetse galimoto mukamachita tulo, makamaka ngati mutakhala mumsewu wotsegulidwa (ndi wosadziwika) ndikuyenda kudera lomwe simukudziwa. Tengani maulendo apamtunda kapena kuitanitsa kabati mpaka mutakhala okonzeka mokwanira kuti mukhale bwino gudumu.
Ganizirani mankhwala. Mlingo wochepa wa melatonin maola angapo musanayambe kugona mwamsanga mungathandize kulumikiza nyimbo yanu yoyendera nthawi yatsopano, ndipo mlingo waukulu ukhoza kukuthandizani kugona ngati mutagonekedwa pa nthawi yogona. Dokotala wanu angayesetse mapiritsi ogona ngati mukudziwa kuti muli ndi nthawi yowonongeka kuti musinthe nthawi yatsopano ndi njira zakuthambo.
Pindulitsani pokonzekera kupita kwanu. Ulendo wanu ukafika pamapeto, dzichepetseni kusintha kumene mukubwera pang'onopang'ono kusintha nthawi yanu yogona komanso nthawi yowonjezera kuwonjezera kwa mphindi 30 mpaka 60 kufika pa nthawi yatsopano. Ngati izi sizingatheke, tsatirani malangizo omwewa pamwamba kuti musinthe nthawi yatsopano.
> Chitsime:
> Kryger, MH et al. Mfundo ndi Zochita za Kugona Mankhwala. Elsevier, edition lachisanu, 2011.