Kana iwe wakambove uri parwendo rurefu, iwe unogona kunge uine ruzivo rwezviratidzo zvejet lag. Kurara, kukanganisa, indigestion, kushungurudza, uye kunyange kuora mwoyo kunogona kukunda paunosvika kwaunoenda.
Jet rakagadzikana inokonzerwa nehuni hwemuviri wako (kana circadian rhythm ) kusinganzwisisiki nenguva yekuenda kwaunogara mushure mekushandurwa munguva dzenguva.
Nenguva yakawanda yaunofamba iwe, iyo inogona kutora nguva yakareba kuti iwe uwane zvakakwana kubva pajet rakaputika. Kufamba kumabvazuva (zvakadai kubva kuNorth America kusvika kuEurope) zvinowanzokonzera zviratidzo zvakanyanya kupfuura kufamba kumadokero.
Kunyange zvazvo jet yakakonzerwa kwenguva pfupi, unogona kunge uri kutsvaga nzira dzekurova kuneta uye kuisa mararamiro ako ekurara. Heano mamwe maitiro uye mazano anogona kukubatsira kuti urambe wakagadzikana.
1) Melatonin
A hormone yakavanzwa neine pineal gland muuropi, melatonin inodzora mutumbi we circadian rhythm (iyo mukati maawa inobata basa rinokosha apo patinorara uye patinomuka).
Mazinga eMelatonin anomuka manheru manheru ekutanga kwemaima ndokubva atova mangwanani kana iwe uchingoratidzwa chiedza. Patinoyambuka nguva dzenguva uye tichiona chiedza panguva yedu yekurara nguva dzose, miitiro yedu ye melatonin inokanganiswa, zvichiguma nejet rakagadzika kusvika rhythm yedu inopindirana muchienderana nekatsva nguva.
Mune zvimwe zvidzidzo, kusunungurwa kwe melatonin kwakawanikwa kunopesvedzerwa nekufambisa kwemhepo, uye vatsvakurudzi vanoratidza kuti kutora melatonin kunogona kubatsira muviri kuchinja kune dzimwe nzvimbo dzenguva.
Nyanzvi dzinotaura kuti chiduku chiduku, kazhinji 0.5 mg, mushure mesiku paunosvika kwaunofamba kuenda kune imwe nzvimbo uye uchiitora kuti uwane nguva shoma inoshayiwa (kubva kune imwe kusvika kune mazuva matatu).
Hazvifananidzi kutorwa mberi kana panguva yekufambisa kwemhepo sezvo kune zvimwe zvinonetsa kuti zvingaita kuti iwe usapona kubva kujet.
Melatonin kuwedzera kunogona kuwirirana nemishonga (uye kuchengetedzwa kwekushandisa nguva dzose hakuzivikanwi), saka zvakakosha kutaurirana nemupi wako wehutano wehutano asati aedza. Mizinga yakakwirira inowanzoguma nemigumisiro yakadai sekurota zvakajeka uye manheru. Zvimwe zvinokonzera melatonin zvakawanikwa zvakasvibiswa nezvimwe zvinhu, zvakadai sa serotonin.
2) Kugadziriswa Nenguva Yenguva Usati Waenda
Kutarisira kuchinja nekugadzirisa nguva yako yekurara uye nguva yakamhanya kuenda kunzvimbo yako yekuenda usati waenda kune imwe nzira yekurova jet rakaputika. Iko inosanganisira kumuka uye kuenda kunorara kweawa imwe zvishoma nezvishoma mberi kana kuti gare gare (zvichienderana nekutungamirirwa kwako kwekufamba) zuva rega rega kwemazuva matatu kutungamirira kusvika kwatiza.
Kana iwe uchifamba kumabvazuva, zvinoreva kuenda kunorara awa imwe yapfuura pane yakasikwa pazuva rimwe uye kumuka kweawa imwe yapfuura. Pazuva maviri, nguva yako yokurara yaizova maawa maviri apfuura uye nguva yako yekumuka yaizova maawa maviri apfuura. Pazuva rechitatu, nguva yako yokurara yaizova maawa matatu zvisati zvaitika uye nguva yako yekumuka yaizova maawa matatu zvisati zvaitika.
Kana uchifamba kumadokero, nguva yako yokurara yaizove awa imwe chete gare gare pane yakasikwa uye nguva yako yekumuka yaizova awa imwe gare gare kupfuura yakasikwa uye yaizowedzera zvishoma nezvishoma zuva rega rega.
Kana zvisingakwanisi kutevera purogiramu iyi zvishoma nezvishoma, vamwe vaverengi vanokurudzira kugadziridza kusati kwatarisa kune nguva itsva yezuva pazuva musati maisa nguva yako kuenda kune imwe nguva nguva zuva usati waenda. Kana iri maawa matanhatu gare gare paunofamba kuenda kune imwe nzvimbo, izvi zvinoreva kumutsa maawa matanhatu mberi kwezuva raunofamba uye oenda kunorara kana kuri usiku panguva yaunoenda. Kana iwe uchifanira kuvhara, vafambi vaine nguva vanoratidzira kukanganisa naps kuti vasapfuura awa.
3) Chiedza Chiratidzo
Sezvo chitinha chedu chinenge chichikurudzirwa nechiedza, kuzviratidza kune chiedza chakajeka pane dzimwe nguva muzuva inzira ine simba yekuchinja mukati mako maawa.
Vanhu vanobhururuka kumaodzanyemba vanowanzoona jet yakavhara zuva ravanosvika pavanopinda. Kujeka kwechiedza chiedza mangwanani kunogona kubatsira kubvisa mukati mako kubvumirana newaini yako yenguva. Edza kuenda kunofamba muzuva, kuvhara machira uye kupofumadza, kana kutendeuka.
Iwe unoda kuti usapinda chiedza chakajeka maawa matatu usati wamboda nguva yekurara, kunyanya kubva pamuchena we-melatonin-kudzivisa bhuruu (inowanikwa mu LED light bulbs, mifananidzo yakajeka, uye nemagetsi). Funga kuisa purogiramu iyo inosvina yevelvelth yebhuruu usiku (kana edza magirazi e-blue-light-blocking).
Kana iwe uchifamba kumavirazuva, edza kuedza kujekesa masikati masikati, mushure mekunge wasvika kwaunenge uchienda.
4) Lavender Essential Mafuta
Kunhuhwirira kwemavender mafuta anokosha kunozivikanwa nokuda kwekunyaradza zvinhu , izvo zvingabatsira kuderedza kusuruvara. Nekutsvakurudza kusina kuongorora kushandiswa kwemafuta e lavender yejet yakagadzirwa, mamwe maongorori okutanga anoratidza kuti mafuta ehutori anogona kubatsira kubatsiridza kurara kwehutano.
Mune chidzidzo chakabudiswa mu Journal of Alternative and Complementary Medicine , somuenzaniso, kufungidzira lavender (pamwe nekurara kwehutano hunodiwa, zvakadai sokuchengetedza nguva yekurara nguva dzose, kudzivisa kofi uye doro, kusadya nguva dzasikati, uye kudzivisa zvikwangwani uye kutumira mameseji mu nhovo) yakagadziridzwa kurara muvanhu vakange vaomerwa nekurara, kunyanya kurara hutsanana bedzi.
Kuti ushandise mafuta e-lavender, edza kuwedzera mamwe madonhwe mumvura yekushambidza, kana kusasa donhi kumatehwe uye kunyatsorodza mumaminitsi anoverengeka, uchibvumira kunhuhwirira kukunyaradza uye kukuzorodza iwe.
The Takeaway
Kutonga kwechigunwe ndechokuti zvinotora zuva kuti zvikwanise kugadzirisa nguva imwe neimwe iyo iwe unopfuura. Saka kubhururuka kubva kuLos Angeles kusvika kuNew York kunogona kukutora zuva rokugadzirisa.
Kana iwe uine ndege iri kuuya, iwe unogona kuderedza nguva yako yekupedzisira kuburikidza uchishandisa mishonga kuti uende mberi kwejet rakasakara. Kunyange zvazvo vanhu vakawanda vanogona kuedza nzira dzakadai sokugadzirisa nguva yako nguva musati mafamba kana kuti kuvira kwezuva, iyo pfungwa yakanaka kutaura nachiremba wako usati waedza melatonin (kana chimwe chekuwedzera) kuti uve nechokwadi chokuti zvakakunakira iwe.
> Kwakabva:
> Lillehei AS, Halcón LL, Savik K, Reis R. Nzira yeInhaled Lavender uye Kurara Uhu paIzviitiko Zvokurara Zvokuzvidzivirira: Rongedzo Rinochengetedzwa. J Altern Complement Med. 2015 Jul; 21 (7): 430-8.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.