I-Phototherapy ngeGrazil Iphucula iimeko ze-Circadian kunye ne-Mood Disorders
Iziglasi zonyango zokukhanya zikhangele i-futuristic encinci, zikhanyisa ukukhanya okwesibhakabhaka phezu kwamehlo kunye nobuso. Ngandlela-thile, ayenjalo. Kodwa unyango oluluncedo olunikezwa ngezibuko nalo luthembele kwisayensi indala nje ngexesha.
Ukusetyenziswa kweziglasi zonyango olukhanyayo kunokuba luncedo ukulawula ukukhathazeka kwe-circadian kunye nokuphazamiseka kokulala njengengxaki yexesha elichaphazelekayo (SAD), ukungazinzi, kunye ne-jet lag.
Basenokunika amandla okukhulisa amandla ebusika kusasa. Ngaba ukukhanya kweeklasi zonyango kusebenza kwaye zikulungele? Funda malunga ne-phototherapy, i-circadian rhythms, kunye nokunceda ukukhanya okubonakalayo kuhanjiswa ngeeklasi kwiimeko ezininzi.
Uluphi unyango loKhanya?
Uphulo lokukhanya, okanye i- phototherapy , kukusetyenziswa kokukhanya ukunyanga imeko yezokwelapha. Kungaba luncedo ukuphatha iingxaki ezenzekayo xa isigqirha sangaphakathi se-circadian sichaswa kwiindlela zokukhanya kunye nobumnyama. Oku kunokuchaphazela ubuchule bakho bokulala, ukukhululwa kwamahomoni kuquka i-melatonin, kunye namanqanaba omoya kunye namandla.
Ulwaphulo lokukhanya lungenziwa ngokuchithwa ngokufanelekileyo ngexesha lokukhanya kwelanga. Ngelishwa, ukuhlala emantla ekumntla kungenza kube nzima nakwiinyanga zasebusika. Kwezinye iimeko, umthombo wokukhanya unokufuneka.
Kukho imeko ezithile zezokwelapha eziphendula ngokugqithiseleyo kule nyango, kodwa inikwa njani?
Iibhokisi zokuKhanya ngokubhekiselele kuKhanya kweGlasi
Ngokomlando, iibhokisi ezikhanyayo zazisetyenziselwa ukuhambisa i-phototherapy. Ekuqaleni likhulu kakhulu, iteknoloji sele iphatheka kakhulu. Enyanisweni, kukho iindidi ezininzi zeziglasi ezikhanyayo ezikwazi ukwenza lo msebenzi.
Ayo
Iiglasi ezincinci zifumaneka kwi-299 yee-Ayo.
Ngohlelo lokusebenza oludibeneyo, kunokwenzeka ukuba wenze inkqubo ngokuzibonelela ngolwazi malunga nendlela yokulala kunye nendlela yokuphila. Ubunzima bokukhanya, ixesha, kunye nobude bonyango ziyahlukahluka ngokusekelwe kwimo kunye nenjongo. Ukuxhobisa amandla, ukulungelelanisa umjikelezo wokulala, ukubetha i-jet lag kwaye ulungelelanise kwixesha elitsha ngokukhawuleza. Kukhona ezinye ezakhelwe ukuguquguquka ngexesha lokusetyenziswa kwazo. Iiglasi zihlala zikhululekile, kunye ne-designer ye-visor-like design. Kulula ukuhlawula iiglasi ngokuzibeka kwipodli eneefilitha edibanisa kwikhomputha ngekhebula le-USB.
Luminette
Kwinqanaba lentengo elisezantsi, qwalasela iziglasi zonyango ezinikwe nguLuminette. Ngama-$ 199 (ukuthenga), okanye i-$ 39 (ityala), iteknoloji efana nayo isetyenziselwa ukuhambisa unyango olukhanyayo ngqo emehlweni. Ngokungafani nebhokisi lokukhanyisa, elingafuna i-lux 10000 ukuba iphumelele, ukukhanya okwesibhakabhaka ejoliswe kwijiso kufezekisa unyango ofanayo kunye nobunzima obuncinane. Kukho amanqanaba amathathu okuxhaswa ngawo: 500, 1000, kunye ne-1500. Iiglasi ngokwazo zikhulu, zihlala ngaphaya kwamehlo. Kunconywa ukuba basebenzise imizuzu engama-30 yemihla ngemihla.
Ukuhlaziya kwakhona
Ixabiso lentengo ye-$ 199, i-Re-Timer inikezela ukukhanya okuluhlaza okwesibhakabhaka emehlweni kwiinjongo zokwenza i-phototherapy.
Eyilwe ukusekwa kwamehlo, ezi gilasi zaphuhliswa kwiyunivesithi esekelwe kwiminyaka engama-25 yophando. Kunconywa ukuba iiglasi zisetyenziswe imizuzu engama-60 imihla ngemihla, ukusetyenziswa kwexesha elide kunabo bonke.
Iimeko eziphendulayo ekukhanyeni
Iimpawu ze-circadian zomzimba zichaphazelekayo ngokubhekiselele ekukhanyeni okwesibhakabhaka. Le nxalenye yembonakalo yolukhanyiso ikhona ngokukhanya kwelanga. Inokuthi ikwahlukana kwaye ihanjiswe kwintsebenziswano ephantsi ngokusebenza ngokulinganayo.
Ezinye iimeko ziphendula ngokugqithiseleyo unyango olululweyo olunikezwa ngeiglasi ezikhanyayo.
- I-disad disorder disorder (SAD) -Kwabizwa ngokuba yinto yokudakumba kwebusika, i-SAD ivela ngexesha lexesha xa ukungabikho kokukhanya kukukhokelela ekudakaleni kwemizwa. Inokuthi idibaniswe nokulala ngokwaneleyo, ukungabikho kwamanyathelo kunye nokwehlukaniswa kwezentlalo, kunye nokutshintsha kwintlanzi kunye nokufumana ubunzima.
- U-insomnia -Difficulty elele ebuthongweni ingasabela ngokukhethekileyo ekusebenziseni i-phototherapy. Ukubonakaliswa kokukhanya kokufakelwa kwangokuhlwa kungase kube yingxaki, kodwa ukusebenzisa iiglasi ezikhanyayo kusasa xa kunokuvuswa kungakunceda ulungelelanise isingqimba se-circadian.
- Isigulana sesigaba sokulala esele sancinyiweyo - Iimvulo zasebusuku zifumana le meko ekhokelela ekubini ubunzima bokulala ngexesha eliqhelekileyo kunye nobunzima bokuvuka ekuseni. Ixesha lokulala lingaba ngo-2 ngomzuzu okanye emva koko ukuvusa kungenzeka kwimini-ntsasa okanye kwimihla ngemihla. Nangona le meko ayinxulumene nokulala, kunokuba xa uxinzelelo lwezenhlalakahle ludinga ixesha lokulala lokungahambisani naloo mkhuba wokuzalwa.
- Ukulala kwasekuseni -I-Difficulty ukuphuma ebhedeni ekuseni ngenxa yokulala kungakhutshwa kunye ne-phototherapy. Ukukhanya ngokuqhelekileyo kusivusa. Iqala isalathisi sokuxwayisa i-circadian. Ukusetyenziswa okuhambelanayo kusasa kunokunceda ukulungelelanisa indawo yokulala ebumnyameni bobusuku.
- I-Jet lag- Kwiminyaka yanamhlanje, ukuhamba kwe-jet kuvumela ukuchithwa ngokukhawuleza kwemizimba ye-circumcadian iziqu kwiindlela zokukhanya kunye nobumnyama kwimeko. Kungathatha olunye usuku ukulungelelanisa kwinqanaba lexesha ngalinye, kodwa unyango olulula lungenza uncedo luhlengahlengiso lwenzeke ngokukhawuleza.
Izilumkiso kunye neMiphumo Yecala
I-Phototherapy ivame ukunyamezela. Ukuba kuphazamiseka, kufuneka kupheliswe. Naliphina imiphumo echaphazelekayo ifanele isombulule xa iilazi zokukhanya zingasetyenziswa. Kwezinye iimeko, iziphumo ezilandelayo zenzeke:
- Intloko- Ulwaphulo lokukhanya olwenziwe ngokutsha lungabangela intloko yesifo okanye i-migraines kulawo maxesha. Kule meko, ukukhanya okuphantsi kwexesha elide kunokuba luncedo.
- Ukuqhawula - Ukujonga ngexesha elingafanelekanga kunokukhokelela ekubuthweni okunzima. Umzekelo, ukusebenzisa iiglasi ezikhanyayo ngexesha lokulala kunokudala ukutshintsha ngexesha lokulala emva koko. Oku kuya kunzima ukulala, kwaye kunzima ukuvuka. Gwema oku ngokulandela imiyalelo ehambelana neprogram yeziglasi zokukhanya.
- Ifotophobia -Ubuchule bokukhanya buya kwenzeka. Oku kunokukhokelela entlungu okanye nje ukuphazamisa ukuchazwa kwezinto ezibonakaliswe ngokutyunjwa. Kuya kuphuma xa ukukhutshwa kombane kususwa.
- Ukukhathala -Kubonakala ukuba, ukukhathala kungenzeka nge-phototherapy. Oku kunokunxulumana neenguqu ezenzeka kwishedyuli yokulala. Ukulandela izikhokelo zenkqubo kufuneka kuncede ukunciphisa umngcipheko.
- I-Hypomania -Kuba abo baneengxaki ze-bipolar disorder, ukunyanga okulula kufuneka kusetshenziswe ngokuqapha. Kukho umngcipheko wokuba ukukhanya kungakhokelela kummandla we-hypomania. Oku kunokunxulumaniswa nomoya ophakamileyo, ukuveliswa komkhiqizo, ukuxhatshazwa koxhatshazo okanye ezinye iimpawu.
- Ukunyanzeliswa-Nangona iimoya ziza kuphucula ngokunyanga, kwezinye iimeko kunokukhokelela ekucaseni. Njengeminye imiphumo, kufuneka isombulule ngokuyeka ukusetyenziswa kweziglasi zonyango.
Kubaluleke kakhulu, akukho ukukhanya okukhanya kwe-ultraviolet (UV) kunye nokusetyenziswa kweziglasi zonyango. Ngoko ke, ingozi ehambelana nalo-njengomonakalo kwiso okanye umhlaza-ayiyi kuba khona.
ILizwi
Ukuba unomdla wokufunda okungakumbi malunga nobuthongo bakho, qwalasela uvavanyo olwenziwe ngugqirha wokulala oqinisekileyo. Kwezinye iimeko, ukubonisana nale ngcali kunokwenza ngcono impendulo yakho kwiiglasi zonyango. Ukuba uhlangabezana naziphi na iingxaki ngokusetyenziswa kwazo, khangela uncedo olungakumbi ngcali.
> Imithombo:
> Peters, BR. "Iziganeko ezingabonakaliyo zokulala kunye nokuvuswa." Ukuvavanywa kwezikhalazo zokulala. Ikliniki yokulala . 9 (2014) 481-489.
> Reid, KJ noZee, PC. "Iingxaki ze-Circadian zokujikeleza kokulala," kwiMigaqo kunye neMisebenzi yoLwazi lweZibhedlele . Ehlelwe ngu-Kryger MH, uRoth T, iDement WC. St. Louis, eMissouri, uElsevier Saunders, ngo-2011, iphe. 470-482.