Ukukhanya okubonakalayo kunokuchaphazela isigqithiso sogqirha kunye nokukholisa ukulala
Kwihlabathi ngokuxhomekeka kwi-teknoloji, izikrini ezikhanyayo ziqhelekileyo ziyinxalenye yobomi bethu bemihla ngemihla. Ezi zibonisa ububanzi bubanzi ngobukhulu kunye nenjongo: ithelevishini, iikhomputha, iipilisi, ii-smartphones, i-e-books, kunye ne-tech wearable.
Ukukhanya okubonakalayo, ngakumbi xa kubonwa ebusuku, kunokushukumisa ukulala kwethu? Funda indlela ukukhanya ebusuku kuchaphazela ngayo isigqirha somzimba we- circumcadian kunye nokuba ngaba kunokufaka isandla ekusilaleni kunye nobunzima bokuvusa.
Ukongezelela, qwalasela iindlela zokunciphisa ukukhanya okukhanya kunye nokulwa nemiphumo yalo.
Indlela I-Modern Technology yatshintsha ngayo Ubomi Nokulala
Kunzima ukucinga ngethuba elide ngaphambi kokukhanya okubonakalayo. Inxalenye ebalulekileyo ebomini bethu esiyicinga ngayo ngokungathinteki xa silahlekelwa amandla kwisiphepho. Cinga kwakhona ngobomi obunjani ngaphambi kwetheknoloji yanamhlanje, njengama-computer kunye neethelevishini, phambi kwee-bulbs, nangaphambi kombane.
Iintlanga eziphambili kunye nabantu babexhomeke kakhulu kwiindawo ezibonakalayo zokukhanya. Ilanga lalawula ubomi. Akumangalisi ukuba yayinqula kwiYiputa yamandulo. Xa ukukhanya okubonakalayo kwenzeka, izinto zatshintsha ngokuphawulekayo.
Impembelelo yoKhanya kwiMisebenzi yoMzimba
Yonke ubomi eMhlabeni iye yavelisa iipatheni zomsebenzi kuxhomekeke kwixesha lemini nobusuku. Xa zixhomekeke kwimeko yendalo, iiferensi ze-circadian ziza kubonakala.
Njengomzekelo, abaninzi abantu baneewashi zangaphakathi ezihamba ngeeyure ezingama-24 ubude. Nangona kunjalo, ukukhanya kuphazamisa kakhulu ixesha lokulala nokuvuka, imetabolism, kunye ne-hormone release.
Ukukhanya kwelanga kusentshonalanga kwimisebenzi yobomi. Ikhuthaza ukuvuka kwaye iphelisa ukulala. Inokukunceda ukuguqula umnqweno wokulala kancinci.
Ebusika, xa ilanga lifika kamva, sinokufuna ukulala okanye sivaleleke kwiimpawu ezibizwa ngokuba zixinzelelo zasebusika.
Ngenxa yobude bee-clock zangaphakathi, imizimba yethu inomdla wendalo ngokukhawuleza ngexesha lokulala. Oku kuthetha ukuba soloko sikufumana kulula ukulala nokuvuka kamva. Ngaba uye wakhawula ukuba kulula kangakanani ukuhlala kwenye imizuzu eyi-15 kodwa kunzima kangakanani ukuvusa imizuzu engama-15 ngaphambili? Ukukhanya kwelanga kusenokwenzeka ukuba kusetyenziswe iwashi yangaphakathi.
Indlela Ukukhanya Kokufakelwa Ngendlela Yokulala Ubusuku
Ngelishwa, ukukhanya okubonakalayo ebusuku kungathintela ixesha lokulala. Ukutshintsha ukukhanya kulala ixesha, kwaye ukukhanya ebusuku kunokutshintsha umnqweno wethu wokulala emva koko. Oku kunokubangela ubunzima bokulala, njengokuba kwenzeka ngokulahla . Izibhokhwe zasebusuku, okanye abo abane- syndrome yesigaba sokulala ezilibazisekile , banokuthi bangabikho.
Akuyena wonke umntu ojongene nale miphumo. Ukuba ulala ngokukodwa, mhlawumbi ngenxa yokungapheli ixesha lokulala okanye ukulala okusemgangathweni, awukwazi ukuba nefuthe.
Kukho izinto ezibalulekileyo zokuqwalasela:
Umthombo woKhanya
Ukukhanya okubonakalayo kungavela kwiibhulabhu ezikhanyayo kunye nemithombo emininzi, kubandakanywa nezikrini zethelevishini, iikhomputha, iipilisi, ii-smartphones, i-e-books, kunye ne-tech wearable.
Ngalunye lwezi ziyakwazi ukuvelisa ubukhulu obuhlukeneyo bokukhanya. Ephantse izikrini zinokuba nefuthe elingakumbi kunezo zonke kwigumbi.
Inani lokuKhanya
Izibane ezininzi eziphezulu zivelisa ubunzima bokukhanya obuhluka ukusuka kwi-500 ukuya kwii-thousands ze-lux. Ukuthelekisa, ukukhanya kwelanga ngokukhanya emini kungabakho i-100,000 lux. Iibhokisi zokukhanya ezikhoyo zorhwebo zivame ukuvelisa malunga no-10000. Isikrini se-smartphone yakho sinokudala amakhulu e-lux of light, kuxhomekeke kwisetyenziso osisebenzisayo. Nokuba amanani amancinci okukhanya, afana neskrini, anokuba nefuthe kwabanye abantu.
Umbala woKhanya
Ininzi eyenziwe yinyaniso yokuba ukukhanya okwesibhakabhaka kukunyanzeliso lokutshintsha iziqulatho ze-circumcadian.
Ukukhanya okupheleleyo kwezinto ezibonakalayo - into enokuyijonga ngokuthi "ukukhanya okumhlophe" okanye "ukukhanya kwemvelo" - iqukethe ivelveths blue. Izibuko zelanga zeBlue-blocker (nge-lens okanye i-orange lens) kunye nezihlunu zesikrini zithengiswa ukuvimba le longue.
Isikhathi sokuKhanya
Enye yezona zigugu ezibaluleke kakhulu xa uvela kwindawo ekukhanyeni, kubandakanywa nemithombo yolwazi. Kukho ubungqina bokuba ukukhanya ebusuku kunokutshintsha umnqweno wokulala ngehora eli-1. Oku kulibazisa ukukwazi kwakho ukulala kwaye kunokuchaphazela umnqweno wakho wokuvuka ekuseni.
Iingcebiso zokufumana ngcono Ukulala
Ngoko ke, kubaluleke kakhulu ukucima izibane ebusuku, ngokubhekiselele kwixesha lokulala kwakho. Abanye abantu bangadinga ukukhusela ukukhanya kokukhanya okubonakalayo kwimizuzu engama-1-2 ngaphambi kokulala. Oku kuthetha ukucima ifowuni, ukubeka phantsi ikhompyutha, nokuphepha ukukhanya kwiipilisi, i-e-books kunye neminye imithombo.
Endaweni yoko, zama ukunamathela kwiindlela eziphantsi zobugcisa. Mamela ukuphucula umculo, siphuza indebe efudumele yeeyi, okanye uzame ukucamngca. Ngokunciphisa nokuphelisa ukukhanya kwakho ebusuku, unokufumanisa ukuba unako ukulala kangcono. Ukuba uqhubeka ulwabalaza, thetha nodokotela olele malunga nonyango ongakumbi.
> Umthombo
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 5. 2011.