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Джетлаг: что это такое, таблетки и другие методы борьбы с десинхронозом Джетлаг, его разновидности и методы облегчения состояния
Самым быстрым средством перемещения считается самолет. В результате интенсивного ритма жизни повышается количество пассажиров воздушного транспорта во всем мире. Для многих людей частые перелеты являются нормой. Связано это в большей степени с их трудовой деятельностью. Но иногда такие путешествия становятся настоящим испытанием, как для нервной системы, так и для организма в целом. В особенности неприятные симптомы проявляются после пересечения человеком нескольких часовых поясов. Такие проблемы связаны с джетлагом.
Джетлаг – расшифровка термина Джетлаг – это синдром смены часовых поясов, когда привычный биологический ритм людей не совпадает с режимом жизни конечного пункта путешествия. В переводе с английского языка термин звучит, как «реактивный самолет» и «отставать». Резкая разница во времени после перелета негативно отражается на общем самочувствии пассажира. Пересечение часовых поясов сказывается на синхронизации физиологических часов со временем в месте назначения. Стоит отметить, что расстояние при этом не играет существенной роли. Все зависит от количества пересеченных часовых поясов.
К примеру, человек вылетел из Лондона в 9 утра. Его перелет в Нью-Йорк длился около 7 часов. При этом пересечено было 5 часовых поясов. Следовательно, в Америке пассажир будет в 16 часов, что для организма обозначает время, когда он может отдохнуть после работы в привычном ритме жизни. Буквально по истечении нескольких часов человек по идее должен отходить ко сну. На самом же деле после перелета он видит ясный день в Нью-Йорке и суетящихся людей. Эти сигналы не соответствуют привычным биологическим часам человека и его органам чувств, что приводит к десинхронозу. Организм не успевает перестроиться и какое-то время работает так, словно он не пересекал часовые пояса. В связи с этим у него появляется недомогание, нарушается сон.
Проблема джетлага может возникнуть у людей при переходе на летнее время, касается она и тех, кто часто работает в ночные смены.
Внимание! Страдать от джетлага могут люди совершенно разных возрастов, но больше всех подвержены данной проблеме пожилые. У них адаптация и перестройка внутренних биологических часов проходит значительно медленнее, чем у молодых.
Важно вовремя определить у себя подобную проблему и начать своевременное лечение. Благо, есть специальные таблетки, применяемые от джетлага, и множество методов, советов врачей, с помощью которых можно быстро помочь организму.
Понятие о биоритмах человека Ритмичность процессов характерна везде и для всего. По законам ритма живет не только человек, но и все, что его окружает, – природа, Космос, Земля. Издавна были «заведены» биологические часы для всего живого так, чтобы их цикличность совпадала. С давних пор день сменяется ночью, чередуются времена года. Это выступает изначальным условием развития организма. Биологический ритм – это общий принцип жизни всего живого, неотъемлемая черта мировой гармонии.
Биоритмы человека представляют собой изменения в характере и интенсивности биологических процессов, самоподдерживание и самовоспроизведение которых происходит при любых условиях и с определенной периодичностью. В человеческом организме ритмично все – от работы внутренних органов, клеток, тканей до электрической активности мозга и обмена веществ.
Развитие десинхроноза Десинхроноз развивается в результате пересечения часовых поясов на самолете, что приводит к нарушению биологических ритмов человека. Существует также и другая разновидность этого явления – социальный джетлаг. Десинхрония может держаться до нескольких суток, состояние не считается болезнью, существуют различные средства, помогающие человеку быстрее адаптироваться к изменившимся окружающим условиям жизнедеятельности.
Причины возникновения, группы риска Каждый человек по-разному переносит смену часовых поясов. Один организм справляется с джетлагом в считанные часы. Другому же на адаптацию требуется до нескольких суток. При сдвиге на час-два существенных проблем не наблюдается.
Важно знать! В группе риска по развитию десинхронии состоят люди, которым по роду деятельности или увлечений приходится часто преодолевать по несколько часовых поясов. Из них стоит выделить туристов, дипломатов, спортсменов, политиков, артистов, экипажи самолетов.
Отдельно выделяют такое понятие, как социальный джетлаг. Подобное патологическое состояние появляется в результате следующих факторов:
Длительный сон и позднее вставание с постели во время отпуска или выходных дней (в отличие от раннего подъема в период рабочей недели). Обучение в вечернее время. Нарушение привычного режим дня в связи с ночными развлечениями. Переработка в ночное время, связанная с домашним заданием, надвигающимися экзаменами. Переход с зимнего времени на летнее и наоборот. Сменный рабочий график. Медики называют это явление серьезным нарушением сна и бодрствования. В наш век многие люди страдают от социального джетлага. Некоторые из них даже не подозревают об этом, естественно, не принимая при этом никаких мер.
Важно наблюдать за своим организмом. Если человек долго не может уснуть, сон при этом некачественный, а после него не проходит усталость это служит сигналом социального джетлага, с которым необходимо бороться. Принятые вовремя меры помогут избежать многих серьезных проблем. Главное наладить режим «сон-бодрствование». Если не получается сделать это самостоятельно следует прибегнуть к помощи специальных лекарств.
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Сопутствующие симптомы Данная патология имеет основную симптоматику и вторичную. К признакам первичного джетлага относятся:
бессонница; ощущение постоянного дискомфорта в постели; чуткий и прерывистый из-за малейшего шороха сон; частое пробуждение посреди ночи; слишком раннее пробуждение или, наоборот, очень позднее; временное чувство апатии; сонливое состояние, чувство усталости. Картина вторичных симптомов проявляется в зависимости от индивидуальных особенностей каждого человека следующими признаками:
нарушением в менструальном цикле у девушек; проблемами в работе ЖКТ в виде запоров, диареи, плохого аппетита; внезапным головокружением и болями в голове; повышенной раздражительностью; проблемами в работе сердечно-сосудистой системы, которые проявляются замедленным ритмом сердца, пониженным артериальным давлением. Диагностируется это патологическое состояние в зависимости от жалоб человека. Есть у джетлага и некоторые особенности:
Его симптоматика отличается комплексными нарушениями, а не проявляется единичными признаками. У некоторых людей первые признаки патологии могут дать знать о себе дня через 2 после пересечения часовых поясов. Вышеперечисленные недомогания надо отличать от патологических процессов, не связанных с нарушением биоритмов.
Последствия синдрома Джетлаг не считается заболеванием, но его проявления иногда сопровождаются осложнениями. Десинхрония отражается на работоспособности людей, влияет на концентрацию внимания, вызывает временную дисфункцию важных внутренних органов и систем. К примеру, спортивные команды, преодолевающие перед соревнованиями часовые пояса, заметно ухудшали свои результаты. Подобные перелеты сказывались на общем самочувствии спортсменов, проявляясь бессонницей, усталостью, расстройством пищеварения, ухудшением моторики.
Возможны и другие осложнения джетлага:
периодически обостряется соматическая патология; наблюдается субъективный дистресс; более ярко выражаются симптомы имеющихся болезней психики. Всех этих последствий удается избежать, если прислушаться к рекомендациям врача, лечение проводить по его инструкции и соблюдать гигиену сна. Не всегда спасают одни только таблетки. Есть много других проверенных и действенных методов, которые помогают преодолеть джетлаг.
Методы борьбы с джетлагом С джетлагом можно и нужно вести борьбу, чтобы не омрачить часть путешествия и быстро переключиться на новый ритм жизни. Есть несколько советов, к которым прислушаться просто необходимо.
Поведение во время полета Изначально, сразу же после посадки в самолет желательно установить точное время страны прибытия. С помощью такого маневра удается психологически настроиться и немного привыкнуть к новому времени. Необходимо позаботиться о максимально комфортном перелете. Следует подготовить повязку на глаза, бируши в уши, а вместо обуви легкие тапочки или носки. Перелет должен сопровождаться хотя бы незначительными упражнениями в виде круговых движений ладоней и ступней. Можно прогуляться по салону. Это поможет не допустить нарушения кровообращения и уменьшить симптомы джетлага.Важно больше отдавать предпочтение воде и свести к минимуму прием алкогольных напитков. При сильном обезвоживании организму трудно адаптироваться. Доказано, что алкоголь и никотин считаются плохими антидепрессантами. Кроме того, они негативно влияют на состояние сердечно-сосудистой системы. Не желательно во время перелета принимать снотворное. От его применения сгущается кровь, что значительно усугубляет ситуацию при малоподвижном сидении в самолете. Кроме того, такие препараты еще сильнее дезориентируют человека. Существенное значение имеет направление полета. Если человек летит на восток, то лучше во время полета поспать. Когда путь лежит на запад, желательно не засыпать. Нагоняет сон пища, богатая углеводами – макароны, рис, картофель, йогурты, фрукты. Победить сонливость помогает белковая пища – яйца, сыр, рыбные продукты. Действия по прибытию По прибытию в место назначения днем лучше постараться не ложиться спать, чтобы не ощутить на себе ночную бессонницу. Если клонит на сон и с этим трудно бороться можно вздремнуть на час, но не более. Умеренность в физических и эмоциональных нагрузках значительно улучшат состояние ночного сна. Отлично помогает справиться с джетлагом нахождение на свежем воздухе. С помощью солнечного света удается быстрее нормализовать внутренние часы и восстановить биоритм. Важно постараться избегать большого возбуждения после перелета. Следует обезопасить себя от стрессовых ситуаций, отказаться от употребления кофе, кофейных и энергетических напитков. Не желательно переедать. Пища должна быть легко усваиваемой. Хорошо действует на организм посещение бассейна. Особенности джетлага при разных направлениях перелета Уже давно замечено, что люди, пересекающие часовые пояса в западном направлении реже сталкиваются с проблемой джетлага. На самом деле мозгу намного легче воспринять перелет на запад.
Объясняется подобная ситуация тем, что перемещение в сторону востока связано с уменьшением часов, что вынуждает человека ускорять свои биоритмы и ложиться спать немного раньше. Только так можно избежать десинхроноза. Если не поступить таким образом состояние будет оставлять желать лучшего на протяжении нескольких дней. Для его нормализации следует купить специальные лекарства, которые помогают справиться с проблемой. Эффективными считаются в таких случаях «Мелатонин» и «Мелаксен».
При путешествии на запад время значительно увеличивается. Человеку после перелета достаточно будет пересиживать немного времени до вечера и ложиться спать.
Правильная подготовка к авиарейсу, чтобы смягчить десинхронию Существует большое количество рекомендаций, помогающих избежать серьезных проявлений джетлага. Важно правильно подготовиться к полету. Это помогает предупредить десинхроноз и быстро пройти адаптацию.
Стоит выделить следующие рекомендации перед полетом:
Необходимо особое внимание уделить сну. Важно хорошо выспаться перед путешествием. В большинстве случаев накануне перелета появляется множество неотложных дел. Человек становится нервным и загруженным, отчего нередко наступает бессонница. Следует принять легкие успокоительные средства, с помощью которых удастся полноценно отдохнуть. Некоторые люди специально не спят перед вылетом. Объясняя это тем, что якобы быстрее уснут в самолете. Этого делать не рекомендуется. Недосып одновременно с волнением перед полетом является стрессовой ситуацией для человека. Всегда должна быть возможность распланировать первые дни после приземления. Следует ограничить себя от эмоциональных событий и переживаний. Подобные нагрузки лучше свести к минимуму. При постоянном приеме лекарственных препаратов необходимо проконсультироваться с врачом, как принимать их в новом часовом поясе. Заключение Во многих случаях начало отдыха и успех от бизнес-поездки зависит от коварства джетлага. Иногда у плохо подготовленного к этой патологии человека период адаптации затягивается, отчего некоторые дни просто выпадают из жизни.
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Поэтому люди, часто пересекающие часовые пояса, должны знать приемы борьбы с джетлагом и выбрать из них подходящий непосредственно для себя. Это поможет избежать головокружений и хронической усталости во время поездки.
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