Mvura Yakasvibiswa Jet Lag NeZviyo Mazano Akajeka
Kufamba kuenda kune imwe nzvimbo yenguva kunogona kufadza-uye kunogona kutora vamwe kuwanzoita. Zvichienderana nekufamba kwaunoita, musiyano wekuti muviri wako unopindura sei chaizvo unogona kuva usiku nemasikati. Ndicho chikonzero vanhu vanogara vachinge vachinge vachinge vachinge vachisangana nejet. Zviratidzo zvakajairika zvejet rakadzika ndezvekurara panguva yemasikati nekumuka, kazhinji nekushaya hope , usiku, kushaya musoro, uye kusuruvara kunorwadza.
Hapana chimwe chezvinhu izvi chinonyanya kufadza kunyange iwe uri kumba. Fungidzira uchitaura nekunzwa wakaneta uye uchirwara pazororo? Nenzira yakanaka, pane nzira dzekugadzirira kushanduka kwemazuva. Kana iwe uine rwendo ruchiuya kana iwe uchifamba kakawanda asi usati wanyatsoziva unyanzvi hwakanaka hwekugadzirisa kune imwe nguva nzvimbo, funga nezvezano rinotevera usati wanyora ndege yako inotevera.
Kufamba uye Chiedza
Chiedza, chinobva kune zuva kana mwenje , chinokonzera simba kumutumbi we circadian rhythms , iyo ndeimwe yezvinhu zvinotarisa patinenge takangwarira uye takamuka uye patinenge takaneta uye tichida kurara. Paunofamba uchienda pane imwe nzvimbo yenguva, kune kuchinja kunoshamisa mukuisa kwako kune chiedza uye kusaruramisa kwomuviri wako wezuva nemasikati.
Kukanganisa kwakangoerekana kwe circadian rhythms yako inoitika nejet lag kunogona kuodza mwoyo, kunyanya kuwedzera kwaunofamba. Kana iwe uchibhururuka kubva, uchiti, kumhenderekedzo yekumaodzanyemba kweUnited States kumadokero kwegungwa, iwe uchange uchiyambuka nguva shomanana chete uye kugadzirisa kuchava nyore.
Asi kana iwe ukayambuka makungwa uye makondinendi zvichava zvakaoma zvikuru. Kazhinji, zvinogona kutora rimwe zuva nenguva yenguva yakashandurwa kuitira circadian rhythms uye kurara kuti uwane sync.
Iwe unokurumidze kuchinja sei nguva yenhau zvakare. Sezvo kutyaira kana kufamba nebhazi kana kunyange kutima kunotora kwenguva yakareba kudarika kubhururuka, muviri wako une mukana wekugadzirisa kusvika kune imwe nguva nzvimbo inoshanduka zvishoma nezvishoma.
Somuenzaniso, kana zvichitora maawa gumi kuti zvipfuura nenguva inenge ichifambisa, zvino iwe unenge uine hafu yezuva yekugara nekuda kwekuchinja.
Pakupedzisira, kutungamirirwa kwekufambisa kunokonzera circadian rhythms. Iwe ungangodaro wakanzwa mutambi anowanzogara achiti, "East ndiyo mhuka, kumavirazuva ndiyo yakanaka." Zvaanoreva ndezvekuti kufamba kunzvimbo yekumavirazuva kunowanzo nyore nyore kushivirira nokuti zviri nyore kutamisa circadian rhythm pane imwe nguva gare gare. Kufunga nezvayo neimwe nzira, funga kuti zviri nyore sei kugara maawa mashomanana gare gare usiku uye kuti zvakaoma zvakadini kumuka kare kare mangwanani.
Kugadzirisa kuNew Time Time Zone
Kana iwe uri kuronga kufamba iyo ichakuisa iwe pane imwe nzvimbo yakasiyana-siyana, jet yakakura yakakanganiswa haikwanisiki. Aya mazano achakubatsira kugadzirira muviri wako kuti uchinje kuitira kuti iwe unakidzwe nerwendo rwako nekusavhiringidzwa kwehope dzako sezvaunokwanisa.
Ronga mberi. Iwe usati waenda, funga kuti iwe unoda zvakadini kuchinja kwako kurara uye kumuka nguva kuti uve mu sync mushure mekunge wasvika. Kubvumira nguva yakakwana yekuzviita zvishoma nezvishoma, tanga kuenda kunorara uye utomuka kare, kana kuti vice-versa zvichienderana nekutungamira kwauchave uchifamba, kuti muviri wako ushandise nguva yakatarwa usati watarise it.
Ita kuti iwe urambe wakamuka. Izvo zvichaita kuti pave nehope yakasimba yokurara uye inogona kupikisa dzimwe dzenyaya dzakabatana nehana isina kumira yakanyorwa. Zvakafanana nekukwevera zvose-pedyo, chido chako chekurara chichava chakasimba zvakanyanya kana iwe ukaramba wakamuka kwenguva yakareba, zvisinei kuti inguva ipi yaunogara iwe. Imwe nzira yekuita izvi: Usarara pabonde uye kana iwe unosvika, kurwisa chido chekunyarara, uye edza kuramba wakamuka kusvikira nguva yako yekurara yakatarwa yakatarwa nenguva yemo.
Ona chiedza. Chinhu chakanyanya kukosha pakugadzirisa muviri wako maawa chiedza. Kana iwe uchikwanisa, tora maminitsi gumi nemashanu kubva kuzuva rezuva chairo pakarepo iwe paunomuka.
Enda kwekufamba, udye zvokudya zvekudya kunze, kana kungogara muzuva uye uverenge. Iwe uchaona kuti kuchengetedza nguva yekurara nguva dzose uye nguva yakamuka nemangwanani chiedza chekuedza kuchabatsira zvakanyanya.
Dzorera kugona. Paunenge uchitarisana nejet-lag yemazuva ekurara, iyo imwe chete- kumishonga yaunoshandisa pamba inogona kubatsira: kapu yekofi kana tei, ichiti, kana kuti yakanyatsorongedza nguva (edza kusasara kwemaawa makumi maviri, asi, kana iwe unogona kumutsa groggier kupfuura apo iwe ukaisa musoro wako pamutsipa). Usafambisa kana iwe uchinge wakarara, kunyanya kana iwe uchange uri mubhadhare (uye usina kujaira) motokari uye uchifamba nenzira isina kujaira. Tora zviteshi zvepaguru kana kushevedza hutori kusvikira iwe wakangwarira zvakakwana kuti ugare wakachengeteka.
Funga nezvemishonga. Nhamba yakaderera ye melatonin maawa mazhinji isati yasara yamunoda kurara inogona kubatsira kubatanidza chitunha chako chepasdian kune imwe nguva nzvimbo yakatarwa, uye mizinga yakakwirira inogona kukubatsira kurara kana ukabatwa pamubhedha. Chiremba wako angaratidza kuti akarara mapiritsi kana iwe uchiziva kuti iwe une nguva yakaoma yekugadzirisa kunzvimbo itsva dzenguva mune dzimwe nzira dzakasikwa uye dzehupenyu.
Ropafadza mukugadzirira kuenda kumusha. Sezvo rwendo rwako rwunosvika pamagumo, zvigadzirise iwe pachako kuchinja kunouya nekugadzirisa zvishoma nezvishoma nguva yako yekurara uye nguva yakamuka mumaminetsi makumi matatu kusvika ku60 kusvika kune imwe nguva yekuisa maawa. Kana izvi zvisingaitike, teerera mazano akafanana pamusoro apa kuti uchinje kune imwe nguva mahara pamba.
> Kwakabva:
> Kryger, MH et al. Nheyo uye Maitiro Okurara Mishonga. Elsevier, 5th edition, 2011.