Ngaba izibane zelanga ziyayinyusa nyani imimoya yakho kwaye inyange ukuphazamiseka kwempembelelo yexesha elithile?

Umxholo

• Yintoni isibane selanga?
• Ukusetyenziswa kwesibane selanga
• Isibane selanga sokuphazamiseka kwonyaka (SAD)
• Ilanga lesibane soxinzelelo
• Isibane selanga seengxaki zokulala
• Isibane selanga sokudodobala kwengqondo
• Ubuxoki malunga nokusetyenziswa kwesibane selanga
• Imingcipheko yezempilo
• Kusetyenziswa kwanjani
• Ukuthenga phi
• Ukuthatha

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

Yintoni isibane selanga?

Isibane selanga, esibizwa ngokuba sisibane se-SAD okanye ibhokisi yonyango elula, kukukhanya okukhethekileyo okulinganisa ukukhanya kwendalo kwangaphandle. Unyango olukhanyayo, ngamanye amaxesha lubizwa ngokuba lukhanyiso olukhanyayo, lunyango olusebenzayo lokuphazamiseka okwenzeka ngamaxesha athile onyaka (SAD).

I-SAD luhlobo loxinzelelo olwenzeka ngexesha lokuwa kunye nobusika xa kukho iiyure ezimbalwa zokukhanya kwelanga.

Ukukhanya kwesibane selanga kukholelwa ukuba kunempembelelo entle kwi-serotonin kunye ne-melatonin. Ezi khemikhali zinceda ukulawula ukulala kwakho kunye nomjikelo wokuvuka. ISerotonin ikwanceda ukunciphisa uxinzelelo kunye nokuphucula imeko. Amanqanaba asezantsi e-serotonin adityaniswa noxinzelelo.

Ukusetyenziswa kwesibane selanga

Isibane selanga sisetyenziselwa ukunyanga i-SAD, kodwa unyango olukhanyayo lusetyenziselwa ukunyanga ezinye iimeko, kubandakanya:

• ukudakumba
• iingxaki zokulala
• Isifo sengqondo esiyingozi

Funda ukuze ufunde kabanzi malunga nale meko kunye nendlela izibane zelanga ezinokukunceda ngayo.

Isibane selanga sokuphazamiseka kwonyaka (SAD)

I-SAD luhlobo loxinzelelo oluqala kwaye luphele malunga nexesha elifanayo minyaka le xa iintsuku ziba mfutshane. Abantu abahlala kude emantla eikhweyitha basesichengeni sokuthatheka kunabo bahlala kwimozulu enelanga.

I-SAD inokubangela ukomelela kweempawu, njengokuziva uxinezelekile imini yonke, amandla aphantsi kunye neengcinga zokuzibulala. Ukulala ngaphezulu kunye nokufumana ubunzima zizinto eziqhelekileyo zeSAD.

Ukuhlala phambi kwesibane selanga kwiyure yokuqala yokuvuka yonke imihla kunokuphucula iimpawu ze-SAD kwiintsuku ezimbalwa ukuya kwiiveki ezimbalwa.

Kufunyenwe ukuba iziphumo zinokubonwa ngokukhawuleza njengemizuzu engama-20 kwiseshoni yokuqala. Kuba unyango olukhanyayo lusebenza ngokukhawuleza kwaye luneziphumo ebezingalindelekanga ezincinci, ihlala ilolona nyango lokuqala lwe-SAD, endaweni yokufumana uxinzelelo.

Ngokophando, unyango olukhanyayo lubonakala luphucula umsebenzi we-serotonin kunye nemveliso ye-melatonin, ephucula imeko kwaye inceda ukubuyisela isingqisho sokujikeleza okuphuculweyo kokulala.

Ilanga lesibane soxinzelelo

Unyango olukhanyayo ngamanye amaxesha lusetyenziselwa ukunyanga ezinye iintlobo zoxinzelelo olungafunekiyo. A ekusebenzeni kwonyango olukhanyayo olusetyenziswe lodwa okanye ngokudibeneyo ne-anti-depressants ifumanise ukuba zombini ezi ndlela ziluncedo.

Abathathi-nxaxheba kolu phando bohlulwa baba ngamaqela amathathu:

• elinye iqela lafumana unyango olulula kunye nepilisi ye-placebo
• elinye iqela lafumana isixhobo sokukhanya se-placebo kunye ne-anti-depressant
• elinye iqela lafumana unyango lokuthomalalisa uxinzelelo kunye nokukhanya

Abaphandi bafumanise ukuba unyango olulula, xa lwalusetyenziswa lodwa okanye ludibene ne-antidepressant, lwalukwazi ukulwa iimpawu zoxinzelelo xa kuthelekiswa ne-placebo.

Isibane selanga seengxaki zokulala

Unyango olukhanyayo lunyango olusebenzayo kunyango oluthile lokuphazamiseka kokulala.

Ezinye iingxaki zokulala, i-jet lag, kunye nomsebenzi wokutshintsha kunokuphazamisa isigqi somzimba wakho. Le "yewotshi yomzimba" yakho yangaphakathi ekunceda ukuba uqaphele ngexesha lasemini kwaye ulale ebusuku.

Xa isingqi se-circadian yomzimba wakho sikhathazekile, kunokubangela ukulala nokungakhathali okugqithisileyo. Inokuphazamisa nokukwazi kwakho ukusebenza.

Ukuboniswa kukukhanya okungekuko okwenziwa sisibane selanga ngamaxesha athile kunokunceda ukulungelelanisa izingqisho zakho ze-circadian kwaye uphucule ukulala kwakho kunye namaxesha okuvuka.

Isibane selanga sokudodobala kwengqondo

bafumanise ukuba unyango olukhanyayo lunokunceda ukunyanga ukuphazamiseka kokulala okunxulumene nesifo se-Alzheimer kunye nesifo sengqondo esixhalabisayo.

Ukuphazamiseka kokulala kuqhelekile kubantu abanesifo sengqondo esixhalabisayo kwaye kuhlala kukhokelela kukuphazamiseka nokudakumba. Unyango olukhanyayo lunokuphucula ezi mpawu.

Iziphumo zonyango olukhanyayo kunye nokusetyenziswa kwezikim zokukhanyisa iiyure ezingama-24 kwiindawo zononophelo ziyavavanywa. Ngokophando lwakutsha nje, ukungoneliseki kokukhanya okuphezulu emini kunokuchaphazela kakubi impilo kunye nokuba sempilweni kwabahlali abanesifo sengqondo esixhalabisayo.

Ubuxoki malunga nokusetyenziswa kwesibane selanga

Kubalulekile ukuba uqaphele ukuba izibane zelanga zokutshiswa kunye nezo zisetyenziselwa ukunyanga ukuphazamiseka kolusu azifani nezo zisetyenziselwa i-SAD kunye nezinye iimeko ezichazwe kweli nqaku.

Izibane zelanga ezisetyenziselwa ukucoca i-SAD kuninzi okanye yonke ukukhanya kwe-ultraviolet (UV). Ukusebenzisa uhlobo olungalunganga lwesibane kunokulimaza amehlo akho kwaye kubangele ezinye iziphumo ebezingalindelekanga.

Uhlobo lwezibane zelanga ezisetyenziselwa ukunyanga i-SAD aziyi kukunika i-tan okanye zonyuse amanqanaba akho e-vitamin D.

Imingcipheko yezempilo

Izibane zelanga ngokubanzi zithathwa njengezikhuselekileyo kuba azikhuphi imitha ye-UV. Ukuba iziphumo ebezingalindelekanga ziyenzeka, zihlala zinobulali kwaye zihamba zodwa zingaphelanga iintsuku ezimbalwa.

Iziphumo ezinokubakho zinokubandakanya:

• intloko ebuhlungu
• amehlo
• isicaphucaphu

Unokwazi ukulawula iziphumo zakho ezichaphazelekayo ngokuhlala kude kude nesibane selanga, okanye ukunciphisa ixesha elichithwe phambi kwesibane selanga.

Abanye abantu banokuba nemvakalelo yokunyuka kokukhanya ngenxa yeemeko ezithile zonyango, ezinje ngokuhla kwemacular, lupus, okanye ukuphazamiseka kwethishu.

Unyango olukhanyayo lunokubangela nesiqendu somntu kubantu abane-bipolar disorder. Thetha nogqirha ngaphambi kokusebenzisa isibane selanga ukuba unayo nayiphi na kwezi meko.

Kusetyenziswa kwanjani

Ukufumana iziphumo ezilungileyo kwisibane selanga, ukukhanya kufuneka kungene emehlweni akho ngokungangqalanga. Amehlo akho kufuneka avuleke, kodwa kufuneka uphephe ukujonga ngokuthe ngqo ekukhanyeni.

Ekuseni lelona xesha lilungileyo lokusebenzisa isibane selanga kunyango olukhanyayo, ngokweCleveland Clinic.

Kucetyiswa isibane selanga esine-10,000 lux lux. Yiyo i-9,900 lux ngaphezulu kokukhanya okuqhelekileyo komgangatho.

Ubunzulu obahlukeneyo bukhona kwaye ixesha ekufuneka ulichithe phambi kwesibane selanga lixhomekeke kubungakanani. Nantsi indlela yokusebenzisa isibane selanga kwiziphumo ezilungileyo:

• Beka isibane selanga etafileni okanye edesikeni i-intshi ezingama-16 ukuya kwezingama-24 kude nobuso bakho.
• Beka isibane selanga ngama-30 degrees ngaphezulu.
• Sukujonga ngqo ekukhanyeni.
• Hlala phambi kwesibane selanga imizuzu engama-20 ukuya kwengama-30 okanye ixesha elinconyelwe ngumenzi okanye ngugqirha.
• Zama ukusebenzisa isibane selanga ngaxeshanye yonke imihla.

Ukuthenga phi

Ungathenga izibane zelanga kwiivenkile ezithengisa kunye nakwi-Intanethi ngaphandle kommiselo. Ixabiso eliphakathi lesibane selanga lijikeleze i- $ 150, kodwa ixabiso liyahluka ngokuxhomekeka kumthengisi, uphawu kunye namandla.

Jonga ezi zibane ziyafumaneka kwiAmazon.

Khetha isibane selanga esisebenzisa ukukhanya okukhanyayo okumhlophe kwiziphumo ezilungileyo.

Ukuthatha

Ukusetyenziswa okungaguqukiyo kwesibane selanga kunokunceda ukuphucula imeko yakho kunye nezinye iimpawu ze-SAD. Thetha kugqirha ngaphambi kokusebenzisa kwaye uhlale ulandela izikhokelo zomenzi.