Iindlela ezi-3 zokusebenzisa iTekhnoloji ebusuku-kwaye ulale kakuhle

Umxholo

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Okwangoku, usenokuba ukhe weva (kwaye weva… kwaye weva) ukuba ukusebenzisa i-elektroniki ngaphambi kokulala akulunganga ncam ukulala kamnandi ebusuku. Umoni: ukukhanya okuluhlaza okunikwa zezi zikrini zezixhobo, ezikhohlisa ingqondo yakho ukuba icinge ukuba kusemini, kwaye ivale iinkqubo zokulala zomzimba.

Uphononongo lwamva nje, olwapapashwa ngo Iinkqubo zeNational Academy of Sciences, bafumanisa ukuba kuthatha abantu abafunda kwii-iPads ngaphambi kokulala imizuzu eyi-10 ubude kunabo bakhetha iincwadi zokushicilela ukuba bahambe; i-e-readers nayo yayinokuhamba okungahambi ngokukhawuleza kwamehlo ebusuku, okubonisa umgangatho wokulala. (Omnye umba? Lala ngemiyalezo. Ngaba Usebenzisa Isicatshulwa?)

Abathathi-nxaxheba bafunda iiyure ezine busuku ngabunye, nto leyo incinci kakhulu nakwezona zikhulu zeencwadi phakathi kwethu. (Nangona xa ucinga malunga nexesha ochithe ebusuku phambi kwesikrini-ubukele iTV, ukuthumela imiyalezo, ukuthenga kwi-intanethi-ayisiyonto inkulu kakhulu.) Kodwa ezinye izifundo ezininzi zibonise ukuba iidosi ezincinci zokukhanya okuluhlaza ezivela kwi-elektroniki. ingakugcina uphaphile. Kwaye ngelixa ushiya izixhobo zedijithali ngaphambi kokulala yeyona ndlela ifanelekileyo yokuqinisekisa ukulala ungaphazanyiswa, ayisiyiyo kuphela kwendlela. Ezi ngcebiso zintathu zinokunceda.

Cinga ngohlobo

Kuphando olungentla, ababhali bokufunda baphanda iipilisi ezininzi kunye ne-e-readers, kuquka i-iPad, i-iPhone, i-Nook Color, i-Kindle, kunye ne-Kindle Fire. Uninzi lukhuphe inani elifanayo lokukhanya-ngaphandle kwe-Kindle e-reader. Ibonisa kuphela ukukhanya kwe-ambient, engeyongozi ukulala njengokukhanya okukhutshiweyo kwezinye izixhobo. (I-Elektroniki ayisiyiyo kuphela i-sappers yokulala. Nazi ezinye izizathu zokuba ungalali.)

Gcina uncwadi kubude beengalo

Uninzi lwezifundo ezisebenza nge-elektroniki ekulaleni zijonga iipilisi ezibekwe kukuqaqamba kwazo okuphezulu. Kodwa ukuba ucima isikrini kwindawo esezantsi kwaye ubambe isixhobo kude nobuso bakho kangangoko kunokwenzeka (i-intshi ezili-14 okanye nangaphezulu, ngokophando oluboniswe kwi-SLEEP 2013), uya kulinciphisa kakhulu inani lokukhanya elifikelela kwelakho iliso, likhusela ubuthongo bakho.

Vimba iBlue

Usetyenziso olufana ne-f.lux (yasimahla; justgetflux.com) kunye ne-Twilight (mahala; play.google.com) ngokuzenzekelayo ziqala ukufiphalisa izikrini zombane wakho ekutshoneni kwelanga ukuze ucuthe isixa sokukhanya okuluhlaza okubona ebusuku. Okanye zama isikhuseli sokukhusela ukukhanya kwesibhakabhaka, njengeSleepShield, yeefowuni, iipilisi, kunye neelaptops (ukusuka kwi- $ 20; sleepshield.com), okanye iiglasi, njengeBluBlocker (ukusuka kwi- $ 30; blublocker.com). (Ndisavukile? Funda ukuba ungalinika njani igumbi lakho lokulala ngcono-ukulala ulala.)

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