Unyango ophumelelayo wokuPhelelwa kwesigaba sokulala, Ukunyanzelwa kweHlabathi
Ukuba uye wacetyiswa ukuba usebenzise ibhokisi elikhanyayo kwi-phototherapy ukunyanga i- circadian isiginci sokulala kwesifo okanye i-disorder disorder disorder (SAD), unokuzibuza ukuba ungasebenzisa njani ibhokisi lokukhanya ngokufanelekileyo. Ukukhanya kungabangela njani ukuphucula ukulala nokulala kwasekuseni okuhlangenwe neenkwenkwezi zasebusuku okanye ukudandatheka kwebusika kumantla ekulandeleni? Funda malunga nokusetyenziswa okufanelekileyo kwebhokisi elikhanyayo, yintoni ixesha kunye nobuchule beli candelo elisebenzayo kakhulu, kunye nezinye iindlela zokuqwalasela ezifana nokuchasana nokukhanya kwelanga.
Ibhokisi lokuKhanya elifanelekileyo Sebenzisa iPhototherapy
Kukho uninzi lwezinketho ezikhoyo kwiibhokisi ezikhanyayo kwaye ukhetho olungileyo lunokuthatha uphando. Kubalulekile ukuba ukhethe ibhokisi elikhanyayo elinika ubuncinane ubuninzi bezinto ezi-10 000 ekukhanyeni ngokupheleleyo. Ukukhanya okuluhlaza okwesibhakabhaka kubonakala kubaluleke kakhulu ekutshintsheni iipatheni zokulala, kwaye ezinye izixhobo zijolise kule nqanaba.
Ngexesha lokunyanga kwephototherapy ngebhokisi elikhanyayo, amehlo akho ahlale evulekile. Kungcono ukuba ukhanyiso lubonakala emehlweni akho. Iintlobo zebhokisi elikhanyayo livela kumbono wembono wethu. Oku kuthetha endaweni yokukhangela ngokukhawuleza kwibhokisi elikhanyayo, uyibeke ecaleni kwaye ujonge ngenye into. Unokufuna ukutya isidlo sakusihlwa, ukuxubha amazinyo, ubukele ithelevishini, sebenzisa ikhompyutha yakho, okanye ufunde ngelixa usebenzisa ukukhanya.
Ukuba ufumana ukutyeba kwe-owl ebusuku kunye nesifo sokulahlwa kwesifo sokulala, uya kufuna ukufumana ukukhanya okukhanya ngokukhawuleza xa uvuka ekuseni.
Ukubonakaliswa Kokukhanya Kungenziwa Kwahluka Kwezimo
Kunconywa ukuba uqale ngeeseshoni ezili-10 ukuya kwe-15 kwiseshoni ye-exposed exposure ngosuku ngokuvuswa. Ezinye iibhokisi ezikhanyayo ziza nexesha lokunceda ukulawula iiseshoni zakho. Oku kungancinci kube yimizuzu engama-30 ukuya kwi-45 ngosuku, kuxhomekeke kwimpendulo yakho.
Uninzi lwabantu basebenzisa ibhokisi lokukhanya imizuzu engama-15 ukuya kwi-30 yemihla ngemihla ngokuvusa kwaye ngokuqhelekileyo ibone impendulo kwiiveki eziliqela.
Discadian Disorders
Kulabo abaneshedyuli yokulala engafanelekiyo ukusuka kwisifo se-rhythm disorder, ukusetyenziswa kwebhokisi elikhanyayo kunokuba luncedo ukutshintsha ukulala kwakho ngexesha elifunayo.
Ngokomzekelo, ukuba ulala ngokulala kwaye sele ulele okanye ulala ngokugqithiseleyo kusasa (isibonakaliso sokulibaziseka kwesifo sesigaba sokulala ), kufuneka usebenzise ibhokisi lokukhanya ekuseni. Ezi meko zichaphazela malunga nama-10% abantu kwaye ngokuqhelekileyo ziqala kubaselula.
Ukuba ulala ngokukhawuleza kwaye uvuke ngaphambi kokuba unqwenele (uphawu lwe- syndrome yesigaba sokulala esiphezulu ), ibhokisi lokukhanya linokusetyenziswa ngokuhlwa.
Ukuba usebenza kakuhle, olu unyango luya kuphila.
Ixesha lexesha elichaphazelekayo elichaphazelekayo
Ukuphazamiseka kwexesha, okanye ukuxinezeleka kwebusika, kuya kusabela ngokugqithiseleyo ekusebenziseni kusasa "ukukhanya okuvuyayo." Kwimeko ye-SAD, itywala yokukhanya ibhokisi kufuneka iqhutywe kuze kube yilapho ukukhanya kwelanga kubonakala kwimihla ngemihla, ngexesha elithile entwasahlobo. Ukuba kusebenza, abantu abane-SAD baya kufuna unyango oluze luphele kwimida yasebusika.
Ulwaphulo lokukhanya luba nemiphumo emibini kakhulu kwaye luhlala lukhuthazwe kakuhle.
Ukuba iimpawu zakho ziyaqhubeka, unokuba unqwenela ukwandisa ukuvezwa kabini ngosuku. Kuyacetyiswa ukuba ungadluli imizuzu engama-90 ngosuku, nangona kunjalo.
ILizwi
Ngaphandle koko, cinga ukufumana ukukhanya kwelanga ngokukhawuleza ekuvukeni. Kungcono ukufumana ukukhanya okufutshane kwimizuzu eyi-15 ukuya kwe-30 emva kokuvuka. Oku kunceda kakhulu ukuba unokwenza ngokwenza ngoku nje uhambe ngaphandle, kodwa oku kunokuba nzima kwiinyanga zasebusika ezindaweni ezithile ezisentla.
Ukuba unengxaki eqhubekayo, unokufuna uvavanyo olongezelelweyo ngugqirha wakho kunye nokunye unyango oluquka ukusetyenziswa kwamachiza okanye unyango, ukuze ufikelele ukuze ufumane uncedo olufunayo.
Ukuba uvakalelwa ngokugqithiseleyo kwaye unengcinga yokuzibulala, shayela u-1-800-273-8255 wokuphepha wokuzibulala.
Imithombo:
Chesson, AJ et al . "Yenza imilinganiselo yokusetyenziswa kweyeza lokukhanya ekunyangeni kweengxaki zokulala." IKomiti yeMigangatho yokuSebenza, iAmerican Academy ye-Sleep Medicine. Ukulala . 1999; 22: 641.
Eastman, CI et al . "Uphulo olukhanyayo lokukhanya kwengcinezelo ebusika: ityala elilawulwa yi-placebo." Arch Gen Psychiatry. 1998; 55: 883.
Golden, RN et al . "Ukusebenza kwonyango lokukhanya ekunyangekeni kweengxaki zemizwelo: ukuhlaziywa kunye nokuhlaziywa kwemeta yobungqina." IJ Psychiatry. 2005; 162: 656.
Terman M et al . Isilingo esilawulwayo sokukhanya okukhawulezileyo kunye ne-air ionization engalunganga kunyango lokudandatheka kwebusika. " Arch Gen Psychiatry . 1998; 55-875.