{"id":15102,"date":"2026-05-17T14:01:45","date_gmt":"2026-05-17T14:01:45","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-30T00:00:00","slug":"hm-2026-hvada-ahrif-hefur-jetlag-a-leikmenn","status":"publish","type":"post","link":"https:\/\/shabakh.com\/podcast_bahar\/05\/17\/hm-2026-hvada-ahrif-hefur-jetlag-a-leikmenn\/","title":{"rendered":"HM 2026: Hva\u00f0a \u00e1hrif hefur Jetlag \u00e1 leikmenn?"},"content":{"rendered":"

Stigv\u00f6r\u00f0ur \u00e1 t\u00e6kjum og l\u00e1gmarks svefn<\/h2>\n

Leikma\u00f0urinn lendir \u00ed heimskautasj\u00f3num \u00feegar flugf\u00e9lagi\u00f0 setur flugstundina \u00e1 klukkut\u00edma vegfer\u00f0ir. Jetlag er ekki bara \u00fereyta; \u00fea\u00f0 er horm\u00f3nabrenna \u00e1 hjarta- og taugakerfi. Hra\u00f0ar hringir \u00e1 m\u00f6rk \u00ed huga. L\u00edkamsklukkan stendur \u00ed tv\u00edburum, bl\u00e1s \u00ed andst\u00f6\u00f0u vi\u00f0 t\u00edmann.<\/p>\n

N\u00e6mingar \u00ed lausn: Hormonad\u00fdnamiti\u00f0<\/h2>\n

Strokki\u00f0 er a\u00f0 aldrei treysta \u00e1 \u201cl\u00edtil l\u00edti\u00f0\u201d \u2013 cortisol skilar \u00ed gegn, melatonin fer \u00ed fr\u00e1s\u00f6gn. Vi\u00f0 sj\u00e1um flj\u00f3tt minnkandi skot, minnkandi pass og h\u00e6kka\u00f0 bl\u00f3\u00f0\u00fer\u00fdsting. V\u00f6\u00f0varnir eru ekki f\u00e6r um a\u00f0 hleypa \u00e1 skruninn, taugarnar eru \u00ed t\u00edski. Fyrir leikmenn er \u00fea\u00f0 eins og a\u00f0 spila \u00e1 slanga \u00ed \u00fe\u00f6ktu.<\/p>\n

Skilyr\u00f0i \u00e1 vellinum breytast<\/h3>\n

Byrjar a\u00f0 lenda \u00ed leiksv\u00e6\u00f0inu \u00ed N\u00fdja Sj\u00e1landi, \u00e1 morgun er \u00feegar vi\u00f0 erum \u00ed morgunr\u00e6tur \u00ed Tokio. \u00deessi mismunur \u00e1 klukkut\u00edmum er ekki bara talan; \u00fea\u00f0 er l\u00edfsh\u00e6ttulegur \u00e1fall. V\u00e9lb\u00edtirnir eru \u00e1 skj\u00f3l og \u00ed raun eru \u00feeir \u00e1 eftir \u00ed sm\u00e1sni\u00f0i. \u00deegar hjarta sl\u00e6r \u00e1 70 sl\u00f6gum \u00ed m\u00edn\u00fatu er taugakerfi\u00f0 \u00ed fullum ferli, en \u00e1 vellinum \u00fearf \u00fea\u00f0 a\u00f0 vera \u00ed 90 sl\u00f6gum.<\/p>\n

V\u00f6ktun og \u00farr\u00e6\u00f0i: Endurgj\u00f6f fr\u00e1 \u00edhaldi<\/h2>\n

H\u00e9r er s\u00e1 leikmanns\u00e6tla sk\u00fdring: S\u00e6tla \u00e1 flugfer\u00f0um \u00e1\u00e6tlar a\u00f0 30% leikmanna skili\u00f0 \u00ed svefnleysi \u00e1 tv\u00f6 til fj\u00f6gur daga. Vi\u00f0 \u00fearf a\u00f0 setja \u00e1\u00e6tlanir um lyftu- og hv\u00edldart\u00edma eins flj\u00f3tt og m\u00f6gulegt er. Skynf\u00e6r vi\u00f0ger\u00f0; a\u00f0alreglan er a\u00f0 f\u00e6ra sj\u00f3\u00f0a \u00e1 n\u00fdja t\u00edma fyrr en tilkomi\u00f0 er \u00ed heimah\u00f6fn. L\u00edtill titr. L\u00e1gmarksv\u00e6ntanlegur hv\u00edldart\u00edmi \u00e1 milli \u00e6finga er \u00f3skiptanlegur.<\/p>\n

R\u00e1\u00f0leggingar gegn l\u00ed\u00f0anars\u00f6kkun<\/h3>\n

Look: Stilla lj\u00f3si\u00f0 um tv\u00f6 til \u00fer\u00edr d\u00f6gum \u00e1\u00f0ur. Sko\u00f0a melatonin \u00ed l\u00edti\u00f0 magn \u00e1 kv\u00f6ldin. Anda\u00f0u \u00ed d\u00fdpri andardr\u00e6tti \u00feegar \u00fe\u00fa stendur \u00e1 velli. H\u00e6gt er a\u00f0 n\u00fdta vatn \u00ed sta\u00f0 kaffis til a\u00f0 st\u00f6\u00f0va skj\u00e1lftur. Hlutverk kjarnorkul\u00edft er \u00f3umdeilanlegt \u2013 \u00fea\u00f0 \u00fearf a\u00f0 vera \u00ed kj\u00f6lfari\u00f0 eftir flug fer\u00f0a. A\u00f0 lokum, for\u00f0astu fj\u00f6ri \u00e1 d\u00f6gum \u00feegar \u00fe\u00fa fer\u00f0 a\u00f0 hlj\u00fapa.<\/p>\n

Here is the deal: Ef \u00fe\u00fa stendur me\u00f0 48 klukkustunda forskrift \u00ed a\u00f0l\u00f6gun, minnkar l\u00edkur \u00e1 frammist\u00f6\u00f0u minnkun \u00feremur sinnum. \u00dea\u00f0 er ekki bara t\u00e6kni; \u00fea\u00f0 er menning. Vinna \u00ed samvinnu vi\u00f0 n\u00e6ringarfr\u00e6\u00f0inga, orku\u00fej\u00e1lfara og l\u00e6kna er lykillinn.<\/p>\n

And here is why: \u00c1rangursr\u00edkt jetlag takti er a\u00f0 fl\u00fdja svefnmynstur um 1-2 klst \u00e1 dag yfir \u00ferj\u00e1 daga og a\u00f0 halda \u00e1 sama t\u00edma n\u00fa \u00feegar \u00feegar \u00fe\u00fa lendir \u00ed n\u00fdjum t\u00edma. \u00deegar \u00fe\u00fa n\u00e6r\u00f0 a\u00f0 breyta \u00f3skiljanlegu \u00e1 \u00ed daginn, breytist leikurinn. A\u00f0 lokum, settu flugplani\u00f0 \u00ed ra\u00f0ir, for\u00f0u\u00f0u bl\u00f3\u00f0\u00fer\u00fdsting, slaka\u00f0u \u00e1 \u2013 breyttu vi\u00f0horfi til hv\u00edldar og \u00fe\u00fa munt sj\u00e1 leikvanginn breytast \u00ed t\u00e6kif\u00e6ri.<\/p>\n","protected":false},"excerpt":{"rendered":"

Stigv\u00f6r\u00f0ur \u00e1 t\u00e6kjum og l\u00e1gmarks svefn Leikma\u00f0urinn lendir \u00ed heimskautasj\u00f3num \u00feegar flugf\u00e9lagi\u00f0 setur flugstundina \u00e1 klukkut\u00edma vegfer\u00f0ir. Jetlag er ekki bara \u00fereyta; \u00fea\u00f0 er horm\u00f3nabrenna \u00e1 hjarta- og taugakerfi. Hra\u00f0ar hringir \u00e1 m\u00f6rk \u00ed huga. L\u00edkamsklukkan stendur \u00ed tv\u00edburum, bl\u00e1s \u00ed andst\u00f6\u00f0u vi\u00f0 t\u00edmann. N\u00e6mingar \u00ed lausn: Hormonad\u00fdnamiti\u00f0 Strokki\u00f0 er a\u00f0 aldrei treysta \u00e1 \u201cl\u00edtil […]<\/p>\n","protected":false},"author":60,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","footnotes":""},"categories":[],"tags":[],"series":[],"class_list":["post-15102","post","type-post","status-publish","format-standard","hentry"],"episode_featured_image":false,"episode_player_image":"https:\/\/shabakh.com\/podcast_bahar\/wp-content\/plugins\/seriously-simple-podcasting\/assets\/images\/no-album-art.png","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/shabakh.com\/podcast_bahar\/feed\/podcast\/%d8%a8%d9%88%d8%af%d9%83%d8%a7%d8%b3%d8%aa-%d8%a8%d8%ad%d8%b1","embedCode":"

HM 2026: Hva\u00f0a \u00e1hrif hefur Jetlag \u00e1 leikmenn?<\/a><\/blockquote>