Xa iyure ifike kade ekwindla, sifumana iyure kulala, ngokuchaseneyo, iyure ilahlekile xa kusentwasahlobo. Ukulala, okusebenza kwimijikelo yeeyure ezingama-24, kunokuphazamiseka kwiintsuku ezininzi, ngakumbi ngotshintsho kwi intaba Ehlotyeni, enqunyulwa ukulala iyure enye kwaye kunokubangela iingxaki zolu hlobo:
- Ukuphazamiseka kwengqondo xa ulele,
- iingxaki zokutya
- ukuthoba amandla omsebenzi,
- iingxaki zemood.
El Ukutshintsha kwexesha Kuthathelwa ingqalelo zezinye izazinzulu njengezinobungozi kwimpilo kunejet lag enxulumene notshintsho lwezixhobo zokuluka ngexesha lokuhamba.
Ewe, i Ukutshintsha kwexesha ayihambelani notshintsho lomsebenzi, njengaxa uthabatha uhambo, umzekelo. Umntu kufuneka, ngaphandle kokutshintsha imeko yejografi, ayibeke endaweni yonke imisebenzi yakhe kunye neendawo ekubhekiswa kuzo zexeshana. Kule meko sithetha ixesha lesidlo sasemini, ixesha lokuvuka, ixesha lokulala.
Ukuphazamiseka kwehormonal okunxulumene ne-jet lag
Iingxaki ze kulala Banokuzibonakalisa kwaye banxulumene nokuphazamiseka kwehomoni, ngokuthe ngqo kuhambelana nokutshintsha kwexesha. Inkqubo ye- melatonin, ihomoni elawula isingqisho sokuvuka ebuthongweni, ichaphazeleka ngokuthe ngqo bubude bobusuku, obahlukileyo ehlotyeni kunasebusika. Kuthatha iiyure ezi-2 zokukhanya okufiphekileyo kwi-melatonin ukufikelela kwinqanaba elifunekayo lokulala.
Abantu abasesichengeni kutshintsho lwexesha
Iingxaki ezinxulumene Ukutshintsha kwexesha Zixhaphake rhoqo kubantu abathile kwaye amaqela amathathu omngcipheko ahlukile:
- Las abantu mdala, ezisetyenziselwa ukusetyenziswa kwiishedyuli kunye nokulala okufutshane kunokubakho kwi-jet lag yokubandezeleka ngamandla amakhulu.
- Los bantwana, kwaye ngakumbi iintsana, ngalo lonke ixesha lokutshintsha ehlotyeni, iintsana ziyavuka zivuke nasephupheni ngorhatya ziye ekuvukeni kwiphupha emini, ezinokubangela ukuphazamiseka ekuphumleni.
- Las abantu ndiyagula Ukulaliswa esibhedlele, buthathaka enyanisweni yimeko yabo yasemzimbeni, baneengxaki zokuziqhelanisa neeshedyuli ezintsha zonyaka.