{"id":2449,"date":"2020-03-27T16:39:06","date_gmt":"2020-03-27T16:39:06","guid":{"rendered":"https:\/\/www.travelwithanda.com\/?p=2449"},"modified":"2020-03-30T08:28:32","modified_gmt":"2020-03-30T08:28:32","slug":"kako-prepreciti-jet-lag","status":"publish","type":"post","link":"https:\/\/www.travelwithanda.com\/index.php\/2020\/03\/27\/kako-prepreciti-jet-lag\/","title":{"rendered":"Kako prepre\u010diti jet lag"},"content":{"rendered":"<p>Tisti, ki veliko potujete, ste se gotovo \u017ee sre\u010dali s tako imenovanim jet lagom oziroma iz\u010drpanostjo zaradi \u010dasovne razlike. Dolga <strong>\u010dezoceanska potovanja<\/strong> so \u017ee sama po sebi precej utrujajo\u010da, saj moramo v\u010dasih tudi po 10 ur in ve\u010d sedeti na letalu, kjer sede\u017ei niso ravno najbolj udobni. Slovenci moramo zaradi slabih povezav tudi ve\u010dkrat prestopati, da pridemo do kon\u010dne destinacije, kar pomeni \u0161e nekaj dodatnih ur \u00bbprekladanja\u00ab po letali\u0161\u010dih. Za piko na i nas na cilju pri\u010dakata \u0161e <strong>\u010dasovna razlika in stres<\/strong> v pri\u010dakovanju novih dogodiv\u0161\u010din (ali poslovnih sestankov). Kako naj se \u010dlovek ob vsem tem ne utrudi in mirno zaspi? V nadaljevanju vam bom prestavila nekaj preprostih nasvetov, <strong>kako prepre\u010diti jet lag<\/strong> oziroma kako omiliti posledice \u010dasovne razlike zaradi potovanj.<!--more--><\/p>\n<h5><strong>Simptomi jet laga<\/strong><\/h5>\n<p>Za za\u010detek naj najprej opi\u0161em jet lag, da bomo vsi vedeli, o \u010dem govorimo. Najla\u017eje me boste razumeli, \u010de vam povem, da so <strong>simptomi jet laga<\/strong> podobni tistim pri \u00bbma\u010dku\u00ab: utrujenost, dehidracija, slab\u0161a koncentracija, razdra\u017eljivost, pono\u010di smo budni, podnevi pa bi spali. Seveda, \u010de pa \u00bbdoma\u010da\u00ab ura ka\u017ee, da je \u010das za spanje.<\/p>\n<h5><strong>De\u017eurni krivec je melatonin <\/strong><\/h5>\n<p>Glavni krivec za zgoraj opisane simptome je <strong>melatonin<\/strong>, ki ga imenujemo tudi hormon no\u010di. Gre za \u010dlove\u0161kemu telesu lasten hormon, ki ga naravno proizvajajo na\u0161i mo\u017egani tik pred in med\u00a0spanjem<strong>. <\/strong>Izlo\u010danje melatonina se za\u010dne ob mraku in bolj ko se temni, ve\u010d melatonina proizvajajo na\u0161i mo\u017egani. Najve\u010dja naravna koncentracija melatonina je med 2. in 4. uro pono\u010di. Melatonin pa je povezan tudi z na\u0161im <strong>cirkadianim ritmom<\/strong>. To je 24-urni, genetsko dolo\u010den ritem, ki uravnava na\u0161 naravni <strong>cikel spanja in budnosti<\/strong>, s tem pa tudi \u0161tevilne druge procese v telesu. Telo glede na cirkadiani ritem samo zazna, da je \u010das za spanje, in za\u010dne proizvajati melatonin, ki nas uspava.<\/p>\n<h5><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2453\" src=\"https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-ali-deluje-blog-nasveti.jpg\" alt=\"\" width=\"953\" height=\"579\" srcset=\"https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-ali-deluje-blog-nasveti.jpg 953w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-ali-deluje-blog-nasveti-300x182.jpg 300w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-ali-deluje-blog-nasveti-768x467.jpg 768w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-ali-deluje-blog-nasveti-690x419.jpg 690w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-ali-deluje-blog-nasveti-428x260.jpg 428w\" sizes=\"auto, (max-width: 953px) 100vw, 953px\" \/><\/strong><\/h5>\n<p>In smo torej tam, kjer ni muh. Pri menjavi \u010dasovnih pasov je namre\u010d tvorjenje melatonina ob \u00bbnovem\u00ab \u010dasu za spanje <strong>moteno<\/strong>, saj telo zaradi svojega naravnega ritma ne dojame, da je nastopil \u010das za spanje. To velja recimo za vzhodne destinacije, ko je v Sloveniji \u0161e dan, ali pa obratno, \u010de se vrnemo iz zahoda in doma te\u017eko zaspimo ker je \u00bbv Ameriki ura \u0161ele 2 popoldan\u00ab. Na sre\u010do tu obstaja trik, ki ga opisujem v zadnjem koraku. &#x1f609;<\/p>\n<h5><strong>Kako prepre\u010diti jet lag<\/strong><\/h5>\n<p>Naj vas razo\u010daram, \u010darobne palice, kako popolnoma prepre\u010diti jet lag, \u017eal nima nih\u010de. Obstaja pa kar nekaj trikov, ki vam lahko pri tem pomagajo. Sama se s \u010dasovno razliko in utrujenostjo spopadam na ve\u010d na\u010dinov, strnem pa jih lahko v naslednje korake.<\/p>\n<div class='adkingprobanneradsense sidebar banner344' rel='344'><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block; text-align:center;\"\r\n     data-ad-layout=\"in-article\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-client=\"ca-pub-6150236094919176\"\r\n     data-ad-slot=\"1398083402\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div><script type='text\/javascript'>ga('send', 'event', '', 'Impression', '');<\/script>\n<p>&nbsp;<\/p>\n<h6><strong>1 . Pred letom <\/strong><\/h6>\n<p>Pri nakupu letalske karte posku\u0161am vedno izbrati <strong>dnevni let<\/strong>. \u010ce se ob pristanku \u017ee temni, telo to dojame, kot da je treba kmalu spat. Takrat se namre\u010d v mo\u017eganih za\u010dne tvoriti hormon melatonin, ki sem ga omenila zgoraj. S tem sicer izgubim en dan, ampak raje en dan, kot pa da \u0161e nekaj dni hodim naokoli kot zombi. Sicer pa, \u010de se le da, se poskusite na \u010dasovno razliko privajati \u017ee <strong>par dni pred odhodom<\/strong>. \u010ce potujete na vzhod, pojdite spat kako uro prej, \u010de na zahod, pa pozneje.<\/p>\n<h6><strong>2 . Na letalu<\/strong><\/h6>\n<p>Moje pravilo pri dnevnem letu je, da <strong>ne zaspim<\/strong>. \u010cezoceanska letala imajo ve\u010dinoma kar spodoben zabavni program in v\u010dasih si ogledam tudi po tri filme naenkrat. Vmes pridejo \u0161e <strong>obroki,<\/strong> ki jih nikoli ne izpustim,\u00a0 ter pija\u010da ali dve in nekako mine. Obvezno vmes pijem <strong>veliko vode<\/strong>, s seboj pa imam tudi <strong>vla\u017eilno kremo<\/strong> za roke in obraz ter vazelin za usta, saj je zrak v letalih izjemno suh. \u0160e eno pravilo, ki ga nikakor ne spreglejte: vsaj na 3 ure se sprehodite ali naredite nekaj <strong>raztegovalnih vaj<\/strong> (noge, roke, vrat) \u2013 seveda diskretno, da ne motite soseda &#x1f609;. Zaradi dolgega sedenja namre\u010d lahko ote\u010dejo gle\u017enji, pove\u010da pa se tudi nevarnost za krvne strdke v nogah.<\/p>\n<h6><strong>3 . V hotelu in na dopustu<\/strong><\/h6>\n<p>\u010ce torej pristanem zve\u010der, grem obvezno <strong>\u010dimprej v posteljo<\/strong>. Na sre\u010do sem ponavadi tako utrujena, da mi prvo no\u010d ni problem zaspati. Na <strong>lokalni \u010das<\/strong> se poskusim privaditi takoj \u2013 uro si nastavim \u017ee na letalu, potem pa se dr\u017eim obi\u010dajnih ur. Torej, zjutraj se zbudim najkasneje ob 8h, da ujamem zajtrk in navadim telo na <strong>nov bioritem<\/strong>. Sicer pa nisem pri\u0161la na dopust zato, da bi ga polovico prespala, mar ne? &#x1f609;<\/p>\n<p>Tudi vse ostale dneve dopusta nadaljujem z \u00bbdoma\u010dim\u00ab bioritmom \u2013 tako v smislu <strong>prehranjevanja<\/strong> kot <strong>\u0161portnih aktivnosti<\/strong> in <strong>spalnih navad<\/strong>. S to razliko, da hodim malo prej spat. Poleg \u010dasovne razlike je razlog med drugim tudi to, da med raziskovanjem novih krajev ne \u00bb\u0161param\u00ab z energijo in sem zve\u010der \u017ee precej utrujena. Na sre\u010do nisem \u00bbparty animal\u00ab in zato moje no\u010dno \u017eivljenje prav ni\u010d ne trpi. &#x1f60a;<\/p>\n<h6><strong>4 . Ob povratku domov<\/strong><\/h6>\n<p>Tik pred povratkom pri\u010dnem s podobno rutino &#8211; torej vstajanje in \u010das za posteljo \u010dim bolj <strong>prilagajam doma\u010demu \u010dasu<\/strong>. Obi\u010dajno so povratni leti no\u010dni, kar ni najbolj prijetno (spati na letalu je zame znanstvena fantastika), a doma je vseeno ve\u010d \u010dasa za po\u010ditek, kot pa na dopustu, ko je \u010das omejen. \u010ce pristanem dopoldan, si po kosilu privo\u0161\u010dim <strong>kak\u0161no urico spanja<\/strong> (nikakor ne dlje!), spat pa se odpravim \u010dim kasneje. In \u010de ne prej, tu ponavadi vse odpove, zato sko\u010dim na korak \u0161tevilka 5. &#x1f60a;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-2450 aligncenter\" src=\"https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/Valens-Melatonin-prehransko-dopolnilo-la\u017eji-spanec-jet-lag-anda-arko-1024x768.jpg\" alt=\"\" width=\"690\" height=\"518\" srcset=\"https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/Valens-Melatonin-prehransko-dopolnilo-la\u017eji-spanec-jet-lag-anda-arko-1024x768.jpg 1024w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/Valens-Melatonin-prehransko-dopolnilo-la\u017eji-spanec-jet-lag-anda-arko-300x225.jpg 300w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/Valens-Melatonin-prehransko-dopolnilo-la\u017eji-spanec-jet-lag-anda-arko-768x576.jpg 768w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/Valens-Melatonin-prehransko-dopolnilo-la\u017eji-spanec-jet-lag-anda-arko-690x518.jpg 690w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/Valens-Melatonin-prehransko-dopolnilo-la\u017eji-spanec-jet-lag-anda-arko-347x260.jpg 347w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/Valens-Melatonin-prehransko-dopolnilo-la\u017eji-spanec-jet-lag-anda-arko.jpg 1890w\" sizes=\"auto, (max-width: 690px) 100vw, 690px\" \/><\/strong><\/p>\n<h6><strong>5 . Melatonin kot prehransko dopolnilo <\/strong><\/h6>\n<p>Tudi, \u010de se dr\u017eite vseh korakov, boste imeli ob povratku domov verjetno kar nekaj te\u017eav &#8211; jet leg se namre\u010d zgodi tudi najbolj\u0161im. \ud83d\ude09 In tu prisko\u010di na pomo\u010d melatonin v prehranskem dopolnilu. Na sre\u010do se po novem (od decembra 2019) v Sloveniji dobijo prehranska dopolnila z melatoninom <strong>brez recepta<\/strong>. In na sre\u010do je vsebnost melatonina v prehranskih dopolnilih omejena na odmerek, ki je tudi dokazano naravno prisoten v telesu, zato ne more povzro\u010diti zasvojitve. Sama prisegam na <a href=\"https:\/\/www.valens.si\/izdelek\/melatonin\/\">Valens Melatonin<\/a>, ker gre za melatonin <strong>v spreju<\/strong> oziroma ustnem pr\u0161ilu. Plastenka je res majhna in priro\u010dna, zato je odslej tudi obvezna oprema v moji <a href=\"https:\/\/www.travelwithanda.com\/index.php\/2018\/01\/15\/7-stvari-v-potovalni-lekarni\/\">potovalni lekarni<\/a>. Kljub temu pa Valens Melatonin pr\u0161ilo vsebuje 125 razpr\u0161kov, kar pomeni, da vsebina zado\u0161\u010da <strong>za ve\u010d kot 4 mesece.<\/strong><\/p>\n<p>In, <strong>ali melatonin deluje<\/strong>, me boste verjetno vpra\u0161ali? Pri meni deluje. Priznam pa, da v\u010dasih malo pogoljufam in si \u00bb\u0161pricnem\u00ab po dva ali tri razpr\u0161ke, da prime. \u010ce ga uporablja\u0161 redko in \u00bbpo pameti\u00ab, so tudi tak\u0161ni mali grehi dovoljeni. &#x1f609;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-2452\" src=\"https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-blog-ali-deluje-anda-arko-1024x624.jpg\" alt=\"\" width=\"690\" height=\"420\" srcset=\"https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-blog-ali-deluje-anda-arko-1024x624.jpg 1024w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-blog-ali-deluje-anda-arko-300x183.jpg 300w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-blog-ali-deluje-anda-arko-768x468.jpg 768w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-blog-ali-deluje-anda-arko-690x420.jpg 690w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-blog-ali-deluje-anda-arko-427x260.jpg 427w, https:\/\/www.travelwithanda.com\/wp-content\/uploads\/2020\/03\/jet-lag-melatonin-blog-ali-deluje-anda-arko.jpg 1434w\" sizes=\"auto, (max-width: 690px) 100vw, 690px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tisti, ki veliko potujete, ste se gotovo \u017ee sre\u010dali s tako imenovanim jet lagom oziroma iz\u010drpanostjo zaradi \u010dasovne razlike. Dolga \u010dezoceanska potovanja so \u017ee sama po sebi precej utrujajo\u010da, saj moramo v\u010dasih tudi po 10 ur in ve\u010d sedeti na letalu, kjer sede\u017ei niso ravno najbolj udobni. Slovenci moramo zaradi slabih povezav tudi ve\u010dkrat prestopati, da pridemo do kon\u010dne destinacije, kar pomeni \u0161e nekaj dodatnih ur \u00bbprekladanja\u00ab po letali\u0161\u010dih. Za piko na i nas na cilju pri\u010dakata \u0161e \u010dasovna razlika in stres v pri\u010dakovanju novih dogodiv\u0161\u010din (ali poslovnih sestankov). Kako naj se \u010dlovek ob vsem tem ne utrudi in mirno zaspi? V nadaljevanju vam bom prestavila nekaj preprostih nasvetov, kako prepre\u010diti jet lag oziroma kako omiliti posledice \u010dasovne razlike zaradi [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2456,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[235,69],"tags":[846,850,842,847,845,844,843,848,851,849],"class_list":["post-2449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-potovanja","category-slovenski-koticek","tag-ali-melatonin-deluje","tag-jet-lag-simptomi","tag-jet-lag-tezave","tag-melatonin-izdelki","tag-melatonin-za-spanje","tag-ne-morem-zaspati","tag-nespecnost","tag-prehranska-dopolnila-melatonin","tag-tezave-s-spanjem","tag-valens-melatonin"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako prepre\u010diti jet lag in ali melatonin pomaga - Travel with Anda<\/title>\n<meta name=\"description\" content=\"Tisti, ki veliko potujete, ste jet lag gotovo \u017ee spoznali. 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