Zomwe Zimayambitsa Jet Lag ndi Zomwe Mungachite Kuti Muthane Ndi Kuteteza Zizindikiro?

Zamkati

• Zomwe zimayambitsa kukwera ndege
• Mawotchi anu sagwirizana
• Nthawi yogona
• Dzuwa
• Kutopa kwaulendo
• Kutaya madzi m'thupi
• Khofi ndi mowa
• Zinthu zina zomwe zimakhudza ndege
• Zizindikiro za jet lag
• Kupewa kutsalira kwa ndege
• 1. Snooze mu ndege
• 2. Ngati mukufika komwe mukupita nthawi yake ili usiku, yesetsani kukhala ogalamuka kwa maola angapo musanafike.
• 3. Sankhani nthawi zandege moyenera
• 4. Kugona kwa mphamvu
• 5. Konzani masiku owonjezera
• 6. Yembekezerani kusintha
• 7. Osamenya mowa
• 8. Zakudya zotsalira za jet
• 9. Muzichita masewera olimbitsa thupi
• 10. Imwani tiyi wazitsamba
• Kuchiza ndege yotsalira
• Dzuwa
• Mankhwala owala
• Melatonin
• Mapiritsi ogona
• Idyani nthawi yodyera
• Sambani kutentha
• Mankhwala ena apanyumba
• Tengera kwina

Jet lag imachitika pamene wotchi yachilengedwe ya thupi lanu, kapena chizunguliro cha circadian, imasokonezedwa ndikupita kumalo osiyanasiyana. Kugona kwakanthawi kumeneku kumakhudza mphamvu zanu komanso kukhala kwanu tcheru.

Thupi lanu limayendetsedwa munthawi yamaola 24 kapena wotchi yamthupi.

Thupi lanu limatsatira wotchi yamkatiyi kuti ichite zinthu zina zachilengedwe, monga kutulutsa mahomoni omwe amakuthandizani kugona, kapena kukulitsa kutentha kwa thupi lanu kuti likuthandizeni kudzuka koyambirira kwa tsiku lanu.

Jet lag, yotchedwanso desynchronosis kapena circadian dysrhythmia, ndi yakanthawi, koma imatha kusokoneza tsiku lanu m'njira zambiri. Itha kuyambitsa:

• kutopa
• Kusinza
• ulesi
• kukhumudwa m'mimba

Zizindikirozi sizowopsa, koma zimatha kukhudza thanzi lanu. Kukonzekera kusala pang'ono kwa ndege, ndipo mwina kuipewa, kungakuthandizeni kutsimikiza kuti vutoli silisokoneza ulendo wanu wotsatira.

Zomwe zimayambitsa kukwera ndege

Thupi lanu mwachilengedwe limakhazikika pamaora 24 omwe amadziwika kuti ndi chizunguliro cha circadian. Kutentha kwa thupi lanu, mahomoni, ndi ntchito zina zakuthupi zimakwera ndi kutsika malinga ndi kuyeza kwa nthawi iyi.

Jet lag imasokoneza nthawi ya thupi lanu pazifukwa zingapo:

Mawotchi anu sagwirizana

Mukamayenda, wotchi yamthupi lanu silingafanane ndi nthawi yomwe muli pamalo anu atsopanowo.

Mwachitsanzo, mutha kutuluka ku Atlanta nthawi ya 6 koloko masana. Nthawi yakomweko ndikufika ku London nthawi ya 7 koloko nthawi yakomweko. Thupi lanu, komabe, limaganiza kuti ndi 1 koloko m'mawa

Tsopano, monga momwe mwina mukufikira kutopa kwambiri, muyenera kukhala ogalamuka maola ena 12 kapena 14 kuti muthandize thupi lanu kuzolowera nthawi yatsopano.

Nthawi yogona

Mutha kuthandiza kukonzekera thupi lanu ku nthawi yatsopano pogona mu ndege, koma zinthu zingapo zimapangitsa kuti zikhale zovuta kugona mukamayenda. Izi zikuphatikiza kutentha, phokoso, komanso kutonthoza.

Mbali inayi, mutha kugona mochuluka mundege ndikuponyanso wotchi yanu. Izi zitha kuchitika chifukwa kuthamanga kwa ndege pamaulendo kumakhala kotsika kuposa mpweya wapansi.

Izi zikufanana ndi kukhala paphiri lomwe lili ndi ma 8,000 (2.44 km) pamwamba pamadzi. Ngakhale pali mpweya wochuluka mlengalenga, kuthamanga kotsika kumatha kubweretsa mpweya wocheperako womwe umafikira m'magazi. Kutsika kwa oxygen kumatha kukupangitsani kukhala oopsa, omwe angalimbikitse kugona.

Dzuwa

Kuwala kwa dzuwa kochuluka m'kanyumba ka ndege kapena kupeza nthawi yochuluka kwambiri pazenera mukamayenda kumatha kukhudzanso wotchi yamthupi lanu. Izi ndichifukwa choti kuwala kumathandizira kuwongolera kuchuluka kwa melatonin omwe thupi lanu limapanga.

Mahomoni melatonin amathandiza thupi lanu kukonzekera kugona. Amamasulidwa muubongo usiku magetsi akachepa.

Masana kapena pakawala, thupi lanu limachedwetsa kupanga melatonin, komwe kumakuthandizani kuti mukhale ogalamuka.

Kutopa kwaulendo

Kafukufuku wamankhwala akuwonetsa kuti kutopa koyenda kumathandizanso kuti ndege zizikhala zochepa. Kusintha kwa kukwera kwa kanyumba komanso kutalika kwakanthawi paulendo wapandege kumatha kuchititsa zizindikilo zina zakuyenda kwakanthawi, mosasamala kanthu zaulendo wopita nthawi.

Anthu ena amatha kudwala chifukwa chokwera ndege. Izi zitha kuyambitsa zizindikilo zomwe zitha kukulitsa vuto la ndege ngati:

• kupweteka kwa mutu
• kutopa
• nseru zomwe zingawonjezere kuwonongeka kwa ndege

Kutaya madzi m'thupi

Kuchepa kwa madzi m'thupi kumathandizanso kuzisonyezo zina zapa jet.

Ngati simumamwa madzi okwanira panthawi yomwe mukuuluka, mutha kuchepa madzi pang'ono. Kuphatikiza apo, chinyezi chimakhala chotsika ndege, zomwe zimatha kuyambitsa madzi ambiri.

Khofi ndi mowa

Apaulendo amakonda kusangalala ndi zakumwa pandege zomwe samakonda kumwa kapena kuchuluka nthawiyo.

Kumwa khofi, tiyi, ndi zakumwa zina za khofi kungakulepheretseni kugona mokwanira pandege. Caffeine amathanso kukupangitsani kukhala wopanda madzi ambiri.

Kumwa mowa kumatha kukupangitsani kugona, koma kumatha kukulitsa kugona. Mowa ungayambitsenso kutopa, kupweteka mutu, nseru, ndi zovuta zina zomwe zimawonjezera kutha kwa ndege.

Zinthu zina zomwe zimakhudza ndege

Kuuluka kumakulolani kuti muwoloke nthawi zingapo mofulumira kwambiri. Ndi njira yabwino kwambiri yoyendera. Mukamadutsa nthawi yochulukirapo, ndizovuta kwambiri kuti ziwonetsero za jet lag zitha kukhala.

Oyenda achikulire nthawi zambiri amakhala ndi zizindikilo zowopsa zakulephera kwakanthawi kochepa kuposa apaulendo achichepere. Oyenda achichepere, kuphatikiza ana, atha kukhala ndi zizindikilo zochepa ndikusintha nthawi yatsopano mwachangu.

Malangizo omwe mukuwuluka atha kukhudzanso kwambiri ziwonetsero zanu za jet.

Zizindikiro zimakhala pamene mukuyenda chakum'mawa. Zili choncho chifukwa kukhala tulo mochedwa kuti thupi lako lizolowere nthawi yatsopano kumakhala kosavuta kusiyana ndi kuumiriza thupi lako kugona msanga.

Zizindikiro za jet lag

Jet lag imachitika thupi lanu likamakwiya kwambiri ndiulendo. Mukamalimbana ndi thupi lanu lachilengedwe kuti lifanane ndi nthawi yatsopanoyo, mutha kuyamba kukumana ndi zisonyezo za jet lag.

Zizindikirozi nthawi zambiri zimawoneka mkati mwa maola 12 mutafika kudera lanu latsopano, ndipo amatha masiku angapo.

Zizindikiro zofala kwambiri zapa jet lag ndi izi:

• kutopa ndi kutopa
• Kusinza
• kupsa mtima
• kumva kusokonezeka pang'ono ndikusokonezeka
• ulesi
• Matenda ang'onoang'ono am'mimba, kuphatikiza m'mimba komanso m'mimba
• kugona kwambiri
• kusowa tulo

Kwa anthu ambiri, zizindikiro zakusokonekera kwa ndege ndizochepa. Ngati mukukumana ndi zisonyezo zowopsa, monga thukuta lozizira, kusanza, ndi malungo, mwina mukukumana ndi chinthu china, monga:

• kachilombo
• chimfine
• matenda akumtunda

Ngati zizindikilozi zimatha maola opitilira 24, pitani kuchipatala kuti akuthandizeni.

Kupewa kutsalira kwa ndege

Mutha kuthandiza kupewa kapena kuchepetsa kubetchera ndege potsatira malangizo ndi njira izi:

1. Snooze mu ndege

Yesetsani kugona pa ndege ngati mukuyenda chakum'mawa ndikupita tsiku latsopano. Bweretsani zomangirira m'makutu ndi zophimba kumaso kuti muchepetse phokoso ndi kuwala.

2. Ngati mukufika komwe mukupita nthawi yake ili usiku, yesetsani kukhala ogalamuka kwa maola angapo musanafike.

Apa ndipamene ndibwino kugwiritsa ntchito nthawi yotchinga ndi kuwala kuti muthandizenso kuyika nthawi yanu yogona. Pitani kukagona mukafika ndikudzuka m'mawa kuti muzolowere nthawi yatsopano.

3. Sankhani nthawi zandege moyenera

Sankhani ndege yomwe imakulolani kuti mufike kumadzulo. Mwanjira iyi, kukhala mpaka nthawi yakugona nthawi yanu yatsopano sikuli kovuta.

4. Kugona kwa mphamvu

Ngati nthawi yogona ili kutali kwambiri ndipo mukufunika kugona pang'ono, tengani pogona pang'ono osapitirira mphindi 20 mpaka 30. Kugona motalikirapo kumatha kupewa kugona usiku.

5. Konzani masiku owonjezera

Dziwani za othamanga ndikufika komwe mukupita masiku angapo koyambirira kuti muzolowere nthawi yayitali musanachitike chochitika chilichonse chachikulu kapena msonkhano womwe mukufuna kukakhalako.

6. Yembekezerani kusintha

Ngati mukuwuluka chakum'mawa, yesani kudzuka maola angapo koyambirira masiku angapo musananyamuke. Ngati mukuwulukira chakumadzulo, chitani zosiyana. Khalani ogalamuka pambuyo pake ndikudzuka pambuyo pake kuti akuthandizeni kusintha musananyamuke.

7. Osamenya mowa

Pewani mowa ndi caffeine dzulo ndi tsiku lothawa. Zakumwa izi zimatha kusokoneza nthawi yanu yachilengedwe ndikuletsa kugona. Pambuyo pake amatha kukulitsa vuto la kuchepa kwa ndege.

8. Zakudya zotsalira za jet

Pewani zakudya zamchere komanso zotsekemera mukamayenda. Khalani ndi hydrated ndi zipatso ndi ndiwo zamasamba zatsopano.

Komanso pewani kudya mopitirira muyeso. Kudya moyenera kumatha kuthandiza kuchepetsa zizindikilo zina za jet monga kugona mokwanira, kutopa, kuphulika, komanso m'mimba.

9. Muzichita masewera olimbitsa thupi

Kungakhale kovuta kupeŵa kukhala pansi pamene mukuuluka, koma kuchita masewera olimbitsa thupi pang'ono kungakuthandizeni kugona bwino. Yesetsani kutambasula miyendo yanu nthawi iliyonse yomwe mungathe. Imirirani pokhapokha ngati zili bwino kutero.

Ngati mukusintha maulendo apaulendo, yendani mozungulira bwalo la ndege kapena imani m'malo mokhala pachipata chanu chonyamuka.

10. Imwani tiyi wazitsamba

Sankhani tiyi wazitsamba wopanda khofi m'malo mwa khofi kapena tiyi. Kafukufuku akuwonetsa kuti kumwa tiyi wa chamomile usanagone kungakuthandizire kukulira tulo tofa nato komanso kugona kwanu kwabwino.

Kuchiza ndege yotsalira

Jet lag sikuti nthawi zonse imafunikira chithandizo, koma pali njira zingapo zomwe zingachitike ngati zizindikilozo zikukuvutitsani ndikukulepheretsani kuchita ntchito zanu za tsiku ndi tsiku.

Dzuwa

Kuwala kwa dzuwa kumawuza thupi lanu kuti ndi nthawi yoti mukhale maso. Ngati mungathe, tulukani panja ndi dzuwa nthawi yamasana mukafika komwe muli. Izi zitha kukuthandizani kukhazikitsanso nthawi thupi lanu ndikuchepetsa zizindikiritso zama jet.

Mankhwala owala

Mabokosi oyatsa, nyali, ndi masomphenya angakuthandizenso kukhazikitsanso nyimbo zanu za circadian. Kuunika kofanizira kumafanizira dzuwa ndikuthandizira kuzindikira thupi lanu kuti likhale logalamuka.

Mukafika komwe mukupita, mutha kugwiritsa ntchito mankhwalawa kukuthandizani kuti mukhale ogalamuka panthawi yakutopa kuti thupi lanu lizitha kusintha.

Melatonin

Melatonin ndi hormone yomwe thupi lanu limatulutsa mwachilengedwe m'maola asanagone. Mutha kutenga zowonjezera pa-counter (OTC) melatonin zowonjezera kuti ziyambe kugona thupi lanu likamalimbana nalo.

Melatonin ikugwira ntchito mwachangu, choncho musatenge mphindi 30 musanagone.

Onetsetsani kuti mutha kugona maola asanu ndi atatu mukamamwa. Melatonin itha kukupangitsani kugona ngati mutadzuka zotsatira zake zisanathe.

Mapiritsi ogona

Ngati mukuvutika ndi tulo mukamayenda, kapena ngati mukuvutika kugona m'malo atsopano, lankhulani ndi dokotala za mapiritsi ogona.

Zina mwa mankhwalawa zilipo ngati mankhwala a OTC, koma dokotala akhoza kukupatsani mitundu yamphamvu ngati kuli kofunikira.

Mankhwala ogona amakhala ndi zovuta zingapo, onetsetsani kuti mwalankhula ndi dokotala ndikumvetsetsa zomwe ali musanatenge chilichonse.

Idyani nthawi yodyera

anapeza kuti kusintha mukamadya kumatha kuthandizira thupi lanu kusintha kuzolowera kwa jet. Thupi lanu limatha kuwonetsa njala nthawi zina pafupi ndi pomwe mumadya. Ngati mungathe, samalirani izi.

Idyani nthawi yoyenera malo anu atsopano kuti muthandizire thupi lanu kutsatira njira zatsopano. Zakudya zomwe mumadya zingakhudzenso kugona kwanu mukamagona.

Sambani kutentha

Sambani kapena kusamba motentha musanagone. Izi zitha kuthandiza kuti thupi lanu ligwe pansi ndikugona mwachangu.

Mankhwala ena apanyumba

Kugona bwino usiku ndimankhwala omwe amachiza matenda ambiri. Nawa maupangiri omwe mungatsatire musanayende:

• Pumulani bwino musanayende ndipo musayambe ulendo wanu osagona tulo.
• Idyani chakudya chamadzulo pang'ono maola angapo musanakonzekere kugona.
• Pewani makompyuta, TV, ndi mafoni kwa maola angapo musanagone.
• Chepetsani magetsi kutatsala maola ochepa kuti mugone.
• Imwani tiyi wa chamomile kapena yesetsani kupumula mafuta ofunika ngati lavenda kuti mulimbikitse kugona.
• Pezani tulo tokwanira usiku woyamba pa malo atsopanowo.
• Chepetsani zosokoneza mwa kuzimitsa mafoni ndikutsitsa zamagetsi.
• Gwiritsani ntchito masamba am'makutu, makina amawu, ndi maski kuti muchotse phokoso ndi kuwala.
• Sinthani ndandanda yanu moyenerera.

Tengera kwina

Zitha kutenga masiku angapo kuti thupi lanu lizolowere nthawi yatsopano. Kusintha magawo anu pakudya, magwiridwe antchito, ndi nthawi yogona nthawi yomweyo zitha kuthandizira kufulumira.

Mukamasintha, mutha kukhala ndi zizindikilo zakunyanyala kwakanthawi. Ndege zitha kutha masiku angapo mutangofika.

Dzipatseni nthawi kuti musinthe ndandanda yatsopanoyo, ndipo mudzathabe kusangalala ndi ulendo wanu.