Kufika lokunetulu

Luhlelo lwekuncoba kukhatsala kwendiza

Nika iwashi lemzimba wakho sikhatsi sekulungisa. Hlela kalula kulala nekutfola kukhanya kuloluhambo lolutako.

Kumahhala ngalokuphelele · Akudzingeki i-akhawunti · Akukho kukhangisa

Indizamshini yeliphepha ijikeleza imbulunga leluhlata sasibhakabhaka emkhatsini welilanga lelimhloshana nenyanga lenshengletshe.

Kwekucala, luhambo lwakho

Sebentisa tinsuku netikhatsi tasendzaweni letibhalwe eluhlelweni lwakho lweluhambo. Ungafika ngelusuku lolwehlukile ekhalendeni.

Khetsa lidolobha noma indzawo yalo/indzawo yesikhatsi. Akusetjentiswa kubheka indzawo yakho.

Lisu lelilula, lelibeka imikhawulo ngalokucacile

Umbhede lohlotjisiwe loluhlata sasibhakabhaka ngaphansi kwenyanga, umelela sikhatsi sekulala lesivikelwe.

Ngasempumalanga shintja kusenesikhatsi, ngasentshonalanga shintja kamuva

Nakulungiswa umehluko lomfisha wesikhatsi, liwashi lelisembili livame kudzingeka kutsi likloko lemzimba lishone kusenesikhatsi (kusheshisa); lelisemuva livame kudzingeka kutsi liye kamuva (kubamisa). Eduze kwemugca wemalanga, kulungiswa lokufisha kungahluka endleleni indiza leyakhona. Lendlela icatsanisa tikhatsi letimbili ngesikhatsi sekufika, isebentisa imininingwane yelusuku ngalunye yesikhatsi-sendzawo lesiku-browser yakho.

Ngaphambi kwekuhamba, shintja kancane kancane sikhatsi sakho lesijwayelekile sekulala uma kwenteka. Nasewufikile, hlose kulala ngetikhatsi takho letijwayelekile ngekwesikhatsi sendzawo. Tilinganiso tekukhanya tisebentisa sikhatsi lesiphansi selikloko lemzimba lesicishe sibe ngemahora 3 ngaphambi kwesikhatsi sakho lesijwayelekile sekuvuka, bese siyashintjwa kuye ngemehluko wesikhatsi lesisele nangema-awa 1 ngelilanga. Leso sikhatsi asikalwa; sikhatsi, luhlobo lwekuvuka nekulala, kushoda kwekulala kanye nekukhanya kwelilanga kuyashintja. Letikhatsi tilusito lolubanti lwekuhlela, akusilo luhlelo lolunembile lwekwelapha ngekukhanya.

Lilanga lelimhloshana nelifasitelo leliluhlata sasibhakabhaka, limelela kuhlela sikhatsi sekukhanya ngekunaka.

Lomhleli webantfu labadzala uhlanganisa luhambo lunye kanye neluhlelo loluvamile lwekulala ekhaya. Awuhlanganisi kushintja tindiza, kuhlala sikhashana, luhambo lwekubuyela, kujet lag kwangaphambilini, kuphuma kwelilanga noma sigaba selikloko lemuntfu ngamunye. Awunikezi tincomo temitsi noma tetakhi letifakwa ekudleni.

Kubantfu labadzala labanesidzingo sekulala lesivamile lesingekhatsi kwemkhawulo walomhleli. Loku kufundzisa ngalokujwayelekile, akusiko kuhlola sifo noma seluleko setekwelapha.

Nangabe tinkinga tekulala tichubeka, noma unesimo lesitsintfwa kulala noma kukhanya, khuluma nesisebenti setekuphila kahle lesifanelekile. Nawwozela, ungashayeli.

Imitfombo nendlela yekusebenta

Imitfombo ihlolwe: 5 November 2026. Lomhleli uyindlela yekufundzisa, letsatfwe eselulekweni lesingentasi.

  1. I-CDC Yellow Book: Sifo se-Jet Lag — kushintja sikhatsi sekulala, kukhanya lokuhlelwe ngesikhatsi kanye nekusnatsa lokufisha emini
  2. Sack (2010): Kwelapha ngekwemtholampilo. I-Jet lag — New England Journal of Medicine
  3. Eastman & Burgess (2009): Ungahamba Kanjani Emhlabeni Ngaphandle Kwe-Jet Lag — kuhlela sikhatsi sekulala nesekukhanya