Ukukhanya okuluhlaza okwesibhakabhaka kunokubangela ukulala nokungaluphala kolusu

Umxholo

• Imingcipheko ephambili yezempilo
• Ukukhanya okuluhlaza kubuchaphazela njani ubuthongo
• Ukukhanya okuluhlaza okwesibhakabhaka kuchaphazela njani ulusu
• Kwenziwe ntoni ukunciphisa ukuvezwa

Ukusebenzisa iselfowuni yakho ebusuku, ngaphambi kokuba ulale, kunokubangela ukuphuthelwa kunye nokunciphisa umgangatho wokulala, kunye nokwandisa amathuba okudakumba okanye uxinzelelo lwegazi. Kungenxa yokuba ukukhanya okuphuma kwizixhobo ze-elektroniki kuluhlaza okwesibhakabhaka, okukhuthaza ingqondo ukuba ihlale isebenza ixesha elide, kuthintele ukulala kunye nokulawula umjikelo wobuthongo bokuvuka.

Ukongeza, uphononongo oluninzi lubonisa ukuba ukukhanya okuluhlaza okwesibhakabhaka nako kunokukhawulezisa ukuguga kolusu kunye nokukhuthaza ukubala, ngakumbi kulusu olumnyama.

Kodwa ayisiyiyo nje iselfowuni ekhupha oku kukhanya kuluhlaza okonakalisa ubuthongo, nasiphi na iscreen se-elektroniki sinefuthe elifanayo, njengeTV, ipilisi, ikhompyuter, kunye nezibane ezibengezelayo ezingakulungelanga ukungena ngaphakathi. Ke, okufanelekileyo kukuba izikrini azisetyenziswanga ngaphambi kokuba ulale, okanye ubuncinci imizuzu engama-30 ngaphambi kokuba ulale kwaye kuyacetyiswa ukuba ukhusele ulusu imini yonke.

Imingcipheko ephambili yezempilo

Umngcipheko ophambili wokusebenzisa izikrini ze-elektroniki ngaphambi kokulala unxulumene nobunzima bokulala. Ke, olu hlobo lokukhanya lunokuchaphazela umjikelo wendalo womntu, ekuhambeni kwexesha, onokubangela umngcipheko omkhulu wokukhula kwengxaki zempilo, ezinje:

• Isifo seswekile;
• Ukutyeba kakhulu;
• Uxinzelelo;
• Izifo zentliziyo, ezinje ngoxinzelelo lwegazi oluphezulu okanye arrhythmia.

Ukongeza kwezi ngozi, olu hlobo lokukhanya lubangela nokudinwa okukhulu emehlweni, kuba ukukhanya okuluhlaza kunzima ngakumbi ukugxila kwaye, ke ngoko, amehlo kufuneka ahlale ehlengahlengisa. Ulusu luyachaphazeleka koku kukhanya, okunegalelo kulusu oluguga kwaye kuvuselele umbala.

Nangona kunjalo, kusafuneka uphando oluninzi ukungqina olu hlobo lomngcipheko, kwaye apho kubonakala ngathi kukho ukungqinelana okukhulu sisiphumo solu hlobo lokukhanya xa ulele kunye nomgangatho wawo.

Qonda ukuba eminye imingcipheko inokubangela ukuba kusetyenziswe iselfowuni rhoqo.

Ukukhanya okuluhlaza kubuchaphazela njani ubuthongo

Phantse yonke imibala yokukhanya inokuchaphazela ukulala, njengoko ibangela ukuba ingqondo ivelise i-melatonin encinci, eyi-hormone ephambili ejongene nokunceda ukulala ebusuku.

Nangona kunjalo, ukukhanya okuluhlaza okwesibhakabhaka, okuveliswa phantse zizo zonke izixhobo ze-elektroniki, kubonakala ngathi kunobude obuchaphazela ukuveliswa kwale hormone ngakumbi, kunciphisa inani lazo ukuya kuthi ga kwiiyure ezi-3 emva kokuvezwa.

Yiyo loo nto abantu abatyhilekileyo ekukhanyeni kwezixhobo ze-elektroniki kude kube yimizuzu embalwa ngaphambi kokuba balale, banokuba namanqanaba asezantsi e-melatonin, enokubangela ubunzima ekulaleni kwaye, kwanobunzima ekugcineni ukulala okusemgangathweni.

Ukukhanya okuluhlaza okwesibhakabhaka kuchaphazela njani ulusu

Ukukhanya okuluhlaza kunegalelo ekugugeni kolusu kuba lungena nzulu kuwo onke amanqanaba, lubangele i-oxidation ye-lipids, ekhokelela ekukhutshweni kweeradicals zasimahla, ezonakalisa iiseli zolusu.

Ukongeza, ukukhanya okuluhlaza okwesibhakabhaka kunegalelo ekonakaleni kwe-enzymes yolusu, ekhokelela ekutshatyalalisweni kwemicu ye-collagen kunye nokuncitshiswa kwemveliso ye-collagen, isenza ulusu ukuba lube mdala ngakumbi, lube nomzimba kwaye luthambekele kumbala, nto leyo ekhokelela kwinkangeleko yamabala, ngakumbi abantu abanesikhumba esimnyama.

Funda ngendlela yokuphepha iziphako ebusweni bakho ezibangelwa kukusebenzisa iselfowuni kunye nekhompyuter.

Kwenziwe ntoni ukunciphisa ukuvezwa

Ukuthintela umngcipheko wokukhanya okuluhlaza okwesibhakabhaka, kuyacetyiswa ukuthatha amanyathelo okhuseleko anje ngala:

• Faka usetyenziso kwifowuni yakho evumela ukukhanya ukuba kutshintshwe ukusuka kuluhlaza okwesibhakabhaka kube tyheli okanye iorenji;
• Gwema ukusebenzisa izixhobo zombane ukuya kuthi ga kwiiyure ezimbini okanye ezintathu ngaphambi kokulala;
• Khetha ukukhanya kwezibane ezimthubi okanye bomvu ukukhanyisa indlu ebusuku;
• Nxiba iiglasi ezibhloka ukukhanya okuluhlaza okwesibhakabhaka;
• Ukubeka kwisikrini kwiselfowuni kunyeipilisi,ekhusela ekukhanyeni okuluhlaza okwesibhakabhaka;
• Nxiba ukukhuselwa ebusweni Ikhusela ekukhanyeni okuluhlaza okwesibhakabhaka, kwaye ine-antioxidants ekubunjweni kwayo, ethomalalisa ii-radicals zasimahla.

Ukongeza, kuyacetyiswa ukunciphisa ukusetyenziswa kwezi zixhobo.