Ukukhanya okuluhlaza kunye nokulala: Luthini unxibelelwano?

Umxholo

• Ukukhanya okuluhlaza kuphazamisa ukulala kwakho
• Iiglasi ezinombala zinokunceda
• Ezinye iindlela zokuvimba
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukulala yenye yeentsika zempilo efanelekileyo.

Nangona kunjalo, abantu balele kancinci kakhulu kunangaphambili. Umgangatho wokulala uye wehla.

Ukungalali kakuhle kunxulunyaniswa nesifo sentliziyo, uhlobo lwesibini seswekile, uxinzelelo kunye nokutyeba kakhulu (,,,).

Ukusetyenziswa kwezibane ezenziweyo kunye nezinto zombane ebusuku kunokuba negalelo kwiingxaki zokulala. Ezi zixhobo zikhupha ukukhanya kobude obuhlaza okwesibhakabhaka, obunokukhohlisa ingqondo yakho ekucingeni ukuba kusesemini ().

Izifundo ezininzi zibonisa ukuba ukukhanya okuluhlaza ngokuhlwa kuphazamisa imijikelezo yakho yendalo yokulala, ebaluleke kakhulu kwimpilo efanelekileyo (6,).

Eli nqaku lichaza indlela ukuvimba ukukhanya okuluhlaza okwesibhakabhaka ebusuku kunokunceda ngayo ukulala kwakho.

Ukukhanya okuluhlaza kuphazamisa ukulala kwakho

Umzimba wakho unewotshi yangaphakathi elawula isingqisho sakho sokujikeleza-umjikelo webhayoloji weyure ezingama-24 ochaphazela imisebenzi emininzi yangaphakathi (8).

Eyona nto ibaluleke kakhulu, ichonga ukuba umzimba wakho unconyelwe nini ukuba uvuke okanye ulale ().

Nangona kunjalo, isingqi sakho se-circadian sidinga imiqondiso evela kwindalo engaphandle-okona kubaluleke kakhulu kukukhanya kwemini kunye nobumnyama-ukuzilungisa.

Ukukhanya okuluhlaza okwesibhakabhaka kuvuselela izivamvo emehlweni akho ukuba zithumele imiqondiso kwiwotshi yangaphakathi yengqondo yakho.

Gcina ukhumbula ukuba ukukhanya kwelanga kunye nokukhanya okumhlophe kuqulethe umxube wobude obuhlukeneyo, nganye nganye inexabiso elibonakalayo lokukhanya okuluhlaza okwesibhakabhaka ().

Ukufumana ukukhanya okuluhlaza okwesibhakabhaka, ngakumbi elangeni, ngexesha lasemini kunceda uhlale uphaphile ngelixa uphucula ukusebenza kunye nemood ().

Izixhobo zonyango lokukhanya okuluhlaza kunokunceda ekunyangeni uxinzelelo, kwaye iibhalbhu eziluhlaza zibonise ukunciphisa ukudinwa kunye nokuphucula imeko yeemvakalelo, ukusebenza, kunye nokulala kwabasebenzi baseofisini (,,).

Ukanti, iibhalbhu zezibane zala maxesha kunye nezixhobo ze-elektroniki, ngakumbi iimonitha zekhompyuter, ngokufanayo zivelisa ukukhanya okukhulu okuluhlaza okwesibhakabhaka kwaye zinokuphazamisa iwotshi yakho yangaphakathi ukuba uthe wazifumana kuzo ngokuhlwa.

Xa kusiba mnyama, i-pineal gland yakho ifihla i-hormone melatonin, exelela umzimba wakho ukuba udinwe kwaye ulale.

Ukukhanya okuluhlaza okwesibhakabhaka, nokuba kuvela elangeni okanye kwiLaptop, kuyasebenza kakhulu ekuthinteleni imveliso ye-melatonin-oko ke kunciphisa ubuninzi kunye nomgangatho wokulala kwakho (,).

Izifundo zidibanisa uxinzelelo lwe-melatonin ngokuhlwa kwiingxaki ezahlukeneyo zempilo, kubandakanya isifo se-metabolic, ukutyeba kakhulu, umhlaza kunye noxinzelelo (, 18,,).

Ukukhanya okuluhlaza ngokuhlwa kukukhohlisa ingqondo yakho ukuba icinge ukuba kusemini, okuthintela ukuveliswa kwe-melatonin kwaye kunciphise ubungakanani kunye nomgangatho wokulala kwakho.

Iiglasi ezinombala zinokunceda

Iiglasi ezinombala we-Amber zibonelela ngeyona ndlela ilula nesebenzayo yokuthintela ukukhanya okuluhlaza ebusuku.

Ezi ziglasi zivimba ngokufanelekileyo konke ukukhanya okuluhlaza okwesibhakabhaka. Ke, ingqondo yakho ayifumani mqondiso wokuba kufuneka uhlale uphaphile.

Uphononongo lubonisa ukuba xa abantu besebenzisa iiglasi zokukhanya ezikhanyayo, nokuba kukwigumbi elikhanyisiweyo okanye ngelixa besebenzisa isixhobo se-elektroniki, bavelisa i-melatonin eninzi ngokungathi kumnyama (, 22).

Kwisifundo esinye, amanqanaba abantu e-melatonin ngokuhlwa athelekiswa nokukhanya okufipheleyo, ukukhanya okukhanyayo, kunye nokukhanya okukhanyayo ngeglasi ezi-tinted (23).

Ukukhanya okuqaqambileyo kuphantse kwayicinezela ngokupheleleyo imveliso ye-melatonin, ngelixa ukukhanya okumnyama kungazange.

Ngokukodwa, abo banxibe iiglasi bavelisa inani elifanayo le-melatonin njengaleyo ibonakaliswe kukukhanya okufipheleyo. Iiglasi ikakhulu ziye zarhoxisa umphumo wokucinezelwa kwe-melatonin yokukhanya okuqaqambileyo.

Kwangokunjalo, iiglasi ezivaliweyo eziluhlaza okwesibhakabhaka zibonisiwe ukukhuthaza ukuphucuka okukhulu ekulaleni nasekusebenzeni kwengqondo.

Kwisifundo esinye seeveki ezi-2, abantu abangama-20 basebenzise iiglasi eziluhlaza okanye izibuko ezingavimbanga ukukhanya okuluhlaza okwesibhakabhaka kangangeeyure ezi-3 ngaphambi kwexesha lokulala. Iqela langaphambili lafumana uphuculo olukhulu kumgangatho wobuthongo kunye neemood ().

Ezi glasi zifunyenwe ziphucula kakhulu ukulala kubasebenzi beshifti xa benxibe ngaphambi kwexesha lokulala ().

Ngapha koko, kuphononongo lwabantu abadala abaneekati, iilensi ezikhanyise ukukhanya okuluhlaza ziphucule ukulala kwaye zinciphise kakhulu ukungasebenzi kwemini ().

Oko kwathiwa, ayizizo zonke izifundo ezixhasa ukusetyenziswa kweelensi ezikhanyayo okanye iiglasi. Olunye uhlalutyo lwezifundo ezininzi kugqityiwe ukuba kukho ukunqongophala kobungqina obuphezulu obuxhasa ukusetyenziswa kwabo ().

Nangona kunjalo, iiglasi eziblowu-ezibhloka ukukhanya zinokubonelela ngezibonelelo ezithile.

Thenga iiglasi eziluhlaza-ezikhanyisayo kwi-intanethi.

Olunye uphononongo lubonisa ukuba iiglasi ezikhanyise ukukhanya okwesibhakabhaka zinokunyusa imveliso ye-melatonin ngexesha langokuhlwa, zikhokelela kuphuculo olukhulu lokulala kunye nomoya.

Ezinye iindlela zokuvimba

Ukuba awufuni ukusebenzisa iiglasi ubusuku ngabunye, zikhona ezinye iindlela ezimbalwa zokunciphisa ukukhanya okuluhlaza okwesibhakabhaka.

Enye indlela eyaziwayo kukufaka inkqubo ebizwa ngokuba yi-f.lux kwikhompyuter yakho.

Le nkqubo ihlengahlengisa umbala kunye nokuqaqamba kwescreen sakho ngokusekwe kwindawo yakho yexesha. Xa kumnyama ngaphandle, ikhusela ngokufanelekileyo konke ukukhanya okuluhlaza okwesibhakabhaka kwaye inika esweni iliso le-orenji etyhafileyo.

Iiapps ezifanayo ziyafumaneka kwi-smartphone yakho.

Ezinye iingcebiso ezimbalwa zibandakanya:

• ukucima zonke izibane ekhayeni lakho iiyure eziyi-1-2 ngaphambi kokulala
• ukufumana isibane sokufunda esibomvu okanye seorenji, esingakhuphi ukukhanya okuluhlaza okwesibhakabhaka (ukukhanya kwekhandlela kusebenza kakuhle, nako)
• ukugcina igumbi lakho lokulala limnyama ngokupheleleyo okanye usebenzisa imaski yokulala

Kwakhona kubalulekile ukuziveza ekukhanyeni okuninzi okuluhlaza emini.

Ukuba unako, phumela ngaphandle ukuze ufumane ukukhanya kwelanga. Ngaphandle koko, cinga isixhobo sonyango sokukhanya esiluhlaza-isibane esomeleleyo esilinganisa ilanga kwaye sihlambe ubuso bakho namehlo ngokukhanya okuluhlaza okwesibhakabhaka.

Ezinye iindlela zokuthintela ukukhanya okuluhlaza ngokuhlwa zibandakanya ukufiphala okanye ukucima izibane ekhayeni lakho kunye nokufaka usetyenziso olungisa ukukhanya kwilaptop yakho kunye ne-smartphone.

Umgca wezantsi

Ukukhanya okuluhlaza okwesibhakabhaka, okukhutshwa kwii-smartphones, kwiikhompyuter, kunye nezibane ezikhanyayo, kunokuthintela ukulala kwakho ukuba utyhilekile ebusuku.

Ukuba unembali yeengxaki zokulala, zama ukunciphisa ukubonwa kwakho kukukhanya okuluhlaza ngexesha langokuhlwa.

Iiglasi ezenziwe nge-Amber zinokusebenza ngokukodwa.

Izifundo ezininzi zixhasa amandla abo okuphucula umgangatho wokulala.