Kupewa kwakusowa kwa jet

Jet lag ndi vuto la tulo lomwe limachitika chifukwa choyenda m'malo osiyanasiyana. Jet lag imachitika nthawi yomwe thupi lanu silinakhazikitsidwe ndi nthawi yomwe muli.

Thupi lanu limatsatira wotchi yamkati yamaola 24 yotchedwa chizungulire chakuzungulira. Amauza thupi lako nthawi yogona ndi nthawi yodzuka. Zomwe zimachokera kumalo anu, monga dzuwa limatuluka ndikulowa, zimathandizira kukhazikitsa wotchi yamkatiyi.

Mukadutsa nthawi zosiyanasiyana, zimatha kutenga thupi lanu masiku angapo kuti muzolowere nthawi ina.

Mutha kumva kuti ndi nthawi yoti mugone maola angapo musanagone. Mukamadutsa nthawi yochulukirapo, ndiye kuti ndege yanu ingakhale yoipitsitsa. Komanso, kupita kummawa kumakhala kovuta kusintha chifukwa mumataya nthawi.

Zizindikiro zakutha kwakanthawi ndi izi:

• Kuvuta kugona kapena kudzuka
• Kutopa masana
• Kusokonezeka
• Kumva kukhala osakhala bwino
• Mutu
• Kukwiya
• Mimba kukwiya
• Minofu yowawa

Musanapite ulendo wanu:

• Muzipuma mokwanira, idyani zakudya zopatsa thanzi, komanso muzichita masewera olimbitsa thupi.
• Ganizirani zogona msanga kwa masiku angapo musananyamuke ngati mukupita kummawa. Gonani pambuyo pake mausiku angapo ngati mukupita kumadzulo. Izi zidzakuthandizani kukhazikitsanso wotchi yanu yamkati musanayende.

Pamene mukuuluka:

• Musagone pokhapokha zikugwirizana ndi nthawi yogona komwe mukupita. Mukadzuka, nyamukani ndikuyenda kangapo.
• Mukamaimitsa, khalani omasuka ndikupumula.
• Imwani madzi ambiri, koma pewani kudya kwambiri, mowa, ndi caffeine.

Melatonin, chowonjezera cha mahomoni, chitha kuthandiza kuchepetsa kuchepa kwa ndege. Ngati mudzathawa panthawi yogona komwe mukupita, tengani melatonin (mamiligalamu 3 mpaka 5) nthawi imeneyo ndikuyesera kugona. Kenako yesani kumwa melatonin maola angapo musanagone masiku angapo mukafika.

Mukafika:

• Kwaulendo waufupi, yesetsani kudya ndi kugona nthawi yanu, ngati n'kotheka, pamene mukupita.
• Kwa maulendo ataliatali, musananyamuke, yesetsani kuti muzolowere nthawi yomwe mukufuna kupita. Ikani wotchi yanu nthawi yatsopano mukamayamba ulendowu.
• Zimatengera tsiku kuti musinthane ndi nthawi imodzi kapena ziwiri. Chifukwa chake ngati mungayende maulendo opitilira katatu, zimatenga pafupifupi masiku awiri kuti thupi lanu lizolowere.
• Khalani ndi chizolowezi chochita masewera olimbitsa thupi mukakhala kuti mulibe. Pewani kuchita masewera olimbitsa thupi madzulo, chifukwa kumatha kukupangitsani kukhala ogalamuka.
• Ngati mukupita kukachita mwambo wofunikira kapena msonkhano, yesetsani kufika komwe mukupita koyambirira. Izi zitha kuthandiza kuti thupi lanu lizolowere nthawi isanakwane kuti mukhale bwino mukakhala pamwambowu.
• Yesetsani kuti musapange zisankho zofunika tsiku loyamba.
• Mukafika, khalani ndi nthawi padzuwa. Izi zitha kuthandiza kukonzanso wotchi yanu yamkati.

Kusokoneza tulo kwachi circadian; Kusokonezeka kwa ndege

Drake CL, Wright KP. Kusintha kwa ntchito, kusinthasintha kwa ntchito, ndi jet lag. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 75.

Markwell P, McLellan SLF. Kutopa kwapaulendo wandege. Mu: Keystone JS, Kozarsky PE, Connor BA, Nothdurft HD, Mendelson M, Leder K, olemba. Mankhwala Oyendera. Wolemba 4. Philadelphia, PA: Elsevier; 2019: mutu 45.

• Matenda Atulo
• Ulendo Waulendo