I-Phototherapy Ingathatha iiNgxaki zeRhythm ye-Circadian, i-SAD
Ukuba ufumana ubunzima besinye seengxaki ze- circadian , kubandakanywa ukuphazamiseka kwexesha elichaphazelekayo (SAD), unokuba uzibuze ukuba: Yintoni i-bhokisi yokukhanya? Ngamanye amaxesha unyango oluyingqayizivele lubizwa ngokuba yi-phototherapy kwaye lunokuba yintoni okufuneka ulale ngokubhetele kwaye uzive uqaphile emini.
Yintoni Ibhokisi Lokukhanya?
Ibhokisi lokukhanya yilungiselelo elenziwe ngokukhethekileyo elivelisa ukukhanya okumhlophe okuluhlaza okwenzelwe ukunyanga okukhanyisa ukukhanya.
Ibhokisi lokukhanya lenza umyinge ophezulu kunye nomlinganiselo wokukhanya. Ukukhanya okubonelelwe kukubhekiselele ekupheleni kombala obomvu. Kufuneka kube nefuthe malunga no-10,000 lux luxube.
Ukuphazamiseka kokulala Kuqhutywe ngeCandelo loKhuseleko lwebhokisi lokuKhanya
Iingxaki ezininzi ziyakwenzeka xa iwashi yethu yezinto eziphilayo ihamba ngokungahambi kakuhle kumjikelezo wobusuku bemini. Le ngqungquthela ye- circadian yintoni ekhuthaza ubuthongo ebusuku kunye nokuqapha emini. Ukuba oku kuphazamiseka, sinokulahla okanye ukulala ngokugqithiseleyo emini. Iziphazamiso ezahlukahlukeneyo zingaphazamisa ukulungelelaniswa kwaye zingaphathwa kakuhle ngonyango lwebhokisi lokukhanya, kubandakanya:
- Advanced Sleep Phase Syndrome
- Ukulahla i-Sleep Phase Syndrome
- Ijet lag
- Shift-Work Sleep Disorder
- Ukulala okungaqhelekanga-I-Rhythm
Ukongezelela, utshintsho lwexesha ngexesha lobungakanani bemihla lunokubangela ubunzima ngeemeko zethu. Ngeentsuku ezincinci kunye nobusuku obude, ukuqala ngosuku lomntu ngaphambi kokukhanya kokukhanya kungabakhokelela kwiimpawu zokudakumba kwebusika okanye i-disad disorder disorder (SAD).
Ukubonakalisa ukukhanya okukhanyayo kusasa kunokunceda ukusetha iiwashi zethu ze-biological, kodwa ngaphandle kwayo sinokuziva silele ixesha elide.
Iimpawu ezixhomekeke kwiCandelo loKhuseleko lwebhokisi lokuKhanya
Kukho iimpawu ezithile ezinokulindelwa ukuba ziphendule ngakumbi kwiibhokisi zonyango. Ezi zimpawu ziquka:
- Ukungabikho
- Ukugqithisa kokusa kokusa okanye i-hypersomnia
- Ubusika okanye ukuxinezeleka kwexesha
- Lethargy
Ukuba unomuvo wokuba unempawu okanye imeko enokuthi iphendule kwibhokisi yokukhanya i-phototherapy, unokufisa ukunxibelelana nodokotela wakho ngaphambi kokukhetha ibhokisi elikhanyayo.
Imithombo
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Umbutho wezeMpilo waseMerika. "Incwadana yokuHlola kunye neSatistim of Disabilities." Wesi-4 . Umbutho wama-American Psychiatric, Washington DC, 2000.
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Eagles, JM. "Inkathazo yonyaka." Br J Psychiatry . 2003; 182: 174.
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Golden, RN et al . "Ukusebenza kwonyango lokukhanya ekunyangekeni kweengxaki zemizwelo: ukuhlaziywa kunye nokuhlaziywa kwemeta yobungqina." IJ Psychiatry . 2005; 162: 656.
Partonen, T., et al . "Inkathazo yonyaka." Lancet 1998; 352: 1369.
Terman M et al . Isilingo esilawulwayo sokukhanya okukhawulezileyo kunye ne-air ionization engalunganga kunyango lokudandatheka kwebusika. " Arch Gen Psychiatry . 1998; 55-875.