Jet lag kudzivirira

Jet lag chirwere chehope chinokonzerwa nekufamba munzvimbo dzakasiyana nguva. Jet lag inoitika kana wachi yemuviri wako isina kuiswa nenzvimbo yenguva iwe yauri.

Muviri wako unotevera wachi yemukati-maawa makumi maviri nemana inonzi circadian mutinhimira. Inotaurira muviri wako nguva yekurara uye nguva yekumuka. Cues kubva kwaunogara, senge zuva rinobuda uye ronyura, batsira kuseta iri remukati wachi.

Paunopfuura nemunzvimbo dzakasiyana dzenguva, zvinogona kutora muviri wako mazuva mashoma kuti ujairane nenguva dzakasiyana.

Unogona kunzwa sekuti inguva yekurara maawa akati wandei usati warara. Iyo inowedzera nguva nzvimbo dzaunopfuura napo, zvakanyanya kukura yako jet lag inogona kuve. Zvakare, kufamba kumabvazuva kunogona kuve kwakaoma kujaira nekuti unorasikirwa nenguva.

Zviratidzo zvejet lag zvinosanganisira:

• Dambudziko rekurara kana kumuka
• Kuneta masikati
• Kuvhiringidzika
• Kazhinji kunzwa kwekusapora
• Kutemwa nemusoro
• Kushatirwa
• Dumbu rakatsamwa
• Maronda etsinga

Usati waenda kwako:

• Wana zororo rakawanda, idya zvekudya zvine hutano, uye ita maekisesaizi.
• Funga nezvokurara kare kwehusiku hushoma usati waenda kana uchifamba uchienda kumabvazuva. Enda kunorara gare gare kwehusiku hushoma kana uri kuenda kumadokero. Izvi zvinobatsira kuseta wachi yako yemukati usati wafamba.

Ndichiri mundege:

• Usarara kunze kwekunge inoenderana nenguva yekurara kwaunoenda. Paunenge wakasvinura, simuka ufambe-fambe kashoma.
• Panguva yekumira, zviite wakasununguka uye uwane zororo.
• Inwa mvura yakawanda, asi dzivisa kudya kwakanyanya, doro, uye caffeine.

Melatonin, chinowedzera chehomoni, chinogona kubatsira kudzikisa jet lag. Kana iwe uchizenge uchitiza panguva yekurara kwekuenda kwako, tora melatonin (3 kusvika 5 mamirigiramu) panguva iyoyo uye edza kurara. Wobva waedza kutora melatonin maawa akati wandei usati warara kwemazuva akati wandei kana uchinge wasvika.

Paunosvika:

• Kwenzendo pfupi, edza kudya uye kurara panguva dzako dzakajairika, kana zvichibvira, uchiri kwaunoenda.
• Kune nzendo refu, usati waenda, edza kuchinjira kune iyo nguva purogiramu yekwauri kuenda. Seta wachi yako kunguva nyowani sezvaunotanga rwendo.
• Zvinotora zuva kuchinjika kune imwe kana mbiri nguva nzvimbo. Saka kana iwe ukafamba pamusoro penzvimbo nhatu dzenzvimbo, zvinotora anenge mazuva maviri kuti muviri wako uchinje.
• Gara neyakajairika yako yekurovedza muviri iwe uchiri kure. Dzivisa kurovedza muviri pakati pehusiku, nekuti zvinogona kukuchengetedza wakamuka.
• Kana iwe uri kufamba uchienda kune yakakosha chiitiko kana musangano, edza kusvika kwauri kuenda kwauri kuenda. Izvi zvinogona kubatsira muviri wako kugadzirisa kumberi kwenguva kuti uve pane zvaunogona panguva yechiitiko.
• Edza kusaita chero sarudzo dzakakosha zuva rekutanga.
• Paunenge wasvika, pedza nguva uri muzuva. Izvi zvinogona kubatsira kuseta wachi yako yemukati.

Circadian rhythm kurara kukanganiswa; Jet lag kusagadzikana

Drake CL, Wright KP. Shift basa, switch-yebasa kusagadzikana, uye jet lag. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 75.

Makawell P, McLellan SLF. Kuneta kukuru. Mune: Keystone JS, Kozarsky PE, Connor BA, Nothdurft HD, Mendelson M, Leder K, eds. Kufamba Mushonga. 4th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 45.

• Matambudziko Okurara
• Hutano hwevafambi