Ukufika okungakhathazi kakhulu

Uhlelo lokubhekana nokuphazamiseka kwesikhathi ngenxa yokuhamba ngendiza

Nikeza iwashi lomzimba wakho isikhathi esincane sokujwayela. Yenza uhlelo olulula lokulala nokukhanya lohambo oluzayo.

Kumahhala ngokuphelele · Akukho akhawunti · Azikho izikhangiso

Indiza yephepha izungeza imbulunga eluhlaza okwesibhakabhaka phakathi kwelanga elifiphele nenyanga ewucezu.

Okokuqala, uhambo lwakho

Sebenzisa izinsuku nezikhathi zendawo ezibhalwe ohlelweni lohambo lwakho. Ungase ufike ngolunye usuku lwekhalenda.

Khetha idolobha noma indawo yalo yesikhathi. Akukho ukusesha indawo okwenziwayo.

Uhlelo olulula, olunemikhawulo ecacile

Umbhede oluhlaza okwesibhakabhaka oyindilinga ngaphansi kwenyanga, omele isikhathi sokulala esivikelekile.

Ngasempumalanga ngaphambi kwesikhathi, ngasentshonalanga kamuva

Uma kulungiswa umehluko omfushane wezindawo zesikhathi, iwashi elihamba phambili ngokuvamile lidinga iwashi lomzimba elisheshayo (ukusheshisa); iwashi elisalele emuva lidinga elibambezelekile (ukubambezela). Eduze komugqa wokushintsha usuku, ukulungiswa okufushane kungahluka endleleni indiza eya kuyo. Imodeli iqhathanisa izindawo zesikhathi zombili ngesikhathi sokufika, isebenzisa idatha yendawo yesikhathi yosuku oluthile esipheqululini sakho.

Ngaphambi kohambo, shintsha kancane kancane isikhathi sakho sokulala esivamile uma kungenzeka. Endaweni oya kuyo, zama ukulandela isikhathi sakho sokulala esivamile ngokwesikhathi sendawo. Izilinganiso zokukhanya zisebenzisa isikhathi esiphansi sewashi lomzimba esiba cishe amahora angu-3 ngaphambi kwesikhathi sakho esivamile sokuvuka, bese sisuswa ngomehluko osele wendawo yesikhathi nangehora elingu-1 ngosuku. Leso sikhathi esiphansi asilinganisiwe; izikhathi, uhlobo lomuntu ngokwesikhathi sokulala, ukuswela ubuthongo nokukhanya kwemini kuyehluka. Lezi zikhathi ziyizinsiza ezibanzi zokuhlela, azikona ukwelashwa kokukhanya okunembe kakhulu.

Ilanga eliphaphathekile nefasitela eliluhlaza okwesibhakabhaka, okumele ukuhlela isikhathi sokukhanya ngokucophelela.

Lo mhleli wabantu abadala uhlanganisa uhambo olulodwa nesimiso sokulala esivamile sasekhaya. Awuhlanganisi uhambo olunezindiza ezixhumayo, ukuhlala isikhashana, uhambo lokubuya, i-jet lag yangaphambilini, ukuphuma kwelanga noma isigaba sesigqi somzimba somuntu ngamunye. Awuncomi mithi noma izithasiselo.

Okwabantu abadala abanesidingo sokulala esivamile esingaphakathi kobubanzi bomhleli. Lolu ulwazi olujwayelekile, akukona ukuxilongwa noma iseluleko sezokwelapha.

Uma izinkinga zokulala ziqhubeka, noma unesimo sempilo esithintwa ukulala noma ukukhanya, khuluma nochwepheshe wezempilo oqeqeshiwe. Uma wozela, ungashayeli.

Imithombo nendlela yokusebenza

Imithombo ihlolwe: 5 November 2026. Lo mhleli uhumusha iziqondiso ezingezansi ngenjongo yokufundisa.

  1. I-CDC Yellow Book: Ukuphazamiseka kwe-jet lag — ukushintsha isikhathi sokulala, ukukhanya okuhleliwe nezihlwathi ezimfushane
  2. Sack (2010): Umsebenzi wezokwelapha. I-jet lag — New England Journal of Medicine
  3. Eastman no-Burgess (2009): Indlela yokuhamba emhlabeni ngaphandle kwe-jet lag — ukuhlela isikhathi sokulala nokukhanya