Rigakafin jirgin sama

Jet lag cuta ce ta bacci wanda ya haifar da tafiya a cikin yankuna daban daban. Jet lag na faruwa ne lokacin da ba'a saita agogon ilimin jikinka da yankin lokaci wanda kake ba.

Jikinka yana bin agogo na ciki na awa 24 da ake kira rudanin circadian. Yana fadawa jikinka lokacin da zaka yi bacci da kuma lokacin da zaka farka. Lissafi daga muhallinku, kamar lokacin da rana ta fito da faduwarta, suna taimakawa saita wannan agogon ciki.

Lokacin da kuka ratsa yankuna daban-daban, zai ɗauki jikinku aan kwanaki don daidaitawa zuwa lokaci daban-daban.

Kuna iya jin kamar lokaci yayi da za ku yi barci awoyi da yawa kafin lokacin kwanciya. Mafi yawan lokutan da kuke wucewa, mafi munin gajiyar jirgin ku na iya zama. Hakanan, tafiya gabas na iya zama da wuyar sabawa saboda kuna rasa lokaci.

Kwayar cututtukan jet lag sun hada da:

• Matsalar bacci ko farkawa
• Gajiya yayin rana
• Rikicewa
• Jin baki ɗaya na rashin lafiya
• Ciwon kai
• Rashin fushi
• Cutar ciki
• Tsoka

Kafin tafiyarku:

• Samun hutu sosai, cin abinci mai kyau, kuma dan motsa jiki.
• Yi la'akari da kwanciya da wuri don 'yan dare kafin barin idan kuna tafiya gabas. Je zuwa gado daga baya na wasu 'yan dare idan kuna tafiya yamma. Wannan zai taimaka sake saita agogon cikin ku kafin tafiya.

Duk da yake a cikin jirgin:

• Kada kayi bacci sai dai yayi daidai da lokacin kwanciya maka. Yayin farkawa, tashi ka zagaya yan yan lokuta.
• A lokacin hutu, sanya kanka cikin nutsuwa da hutawa.
• Sha ruwa da yawa, amma ku guji cin abinci mai yawa, barasa, da maganin kafeyin.

Melatonin, wani ƙarin hormone, na iya taimakawa rage jet lag. Idan zaku kasance cikin jirgin lokacin kwanciya makomarku, ɗauki melatonin (miligram 3 zuwa 5) a wannan lokacin kuma yi ƙoƙarin yin bacci. Don haka gwada shan melatonin awanni da yawa kafin lokacin kwanciya na wasu kwanaki da zarar kun isa.

Lokacin da kuka isa:

• Don gajerun tafiye-tafiye, yi ƙoƙarin cin abinci da bacci a lokutan da kuka saba, idan zai yiwu, yayin da kuka nufa.
• Don tafiye-tafiye masu tsayi, kafin barin, gwada ƙoƙarin daidaitawa zuwa jadawalin lokacin da kuka nufa. Saita agogo zuwa sabon lokaci yayin fara tafiya.
• Yana ɗaukar kwana ɗaya don daidaita zuwa shiyyoyin lokaci ɗaya zuwa biyu. Don haka idan kuna tafiya sama da yankuna lokaci uku, zai ɗauki kusan kwana biyu kafin jikinku ya daidaita.
• Tsaya tare da aikin motsa jiki na yau da kullun yayin da ba ku nan. Ka guji motsa jiki da yamma, domin hakan na iya sa ka bacci.
• Idan kuna tafiya don wani muhimmin taro ko ganawa, yi ƙoƙari ku isa inda za ku nufa da wuri. Wannan na iya taimakawa jikinka ya daidaita kafin lokaci don haka kun kasance mafi kyau yayin hidimar.
• Yi ƙoƙari kada ku yanke shawara mai mahimmanci a ranar farko.
• Da zarar kun isa, ku ciyar lokaci a rana. Wannan na iya taimakawa sake saita agogon ciki.

Circadian rhythm barcin damuwa; Rashin lafiyar Jet

Drake CL, Wright KP. Canjin aiki, rikicewar aiki, da jinkirin jet. A cikin: Kryger M, Roth T, Dement WC, eds. Ka'idoji da Aikin Magungunan bacci. Na 6 ed. Philadelphia, PA: Elsevier; 2017: babi na 75.

Markwell P, McLellan SLF. Jirgin sama A cikin: Keystone JS, Kozarsky PE, Connor BA, Nothdurft HD, Mendelson M, Leder K, eds. Magungunan Tafiya. 4th ed. Philadelphia, PA: Elsevier; 2019: babi na 45.

• Rashin bacci
• Lafiyar Matafiya