Ukwelashwa Okuphumelelayo Ngesikhathi Sokulala Esincane, Ukucindezeleka Kwebusika
Uma uceliwe ukuba usebenzise ibhokisi elikhanyayo le-phototherapy ukuze uphathe isifo sakho sokulala somjikelezo we-circadian noma i-disorder disorder disorder (SAD), ungase uzibuze ukuthi ungasebenzisa kanjani ibhokisi elikhanyayo ngempumelelo. Ukukhanya kungakwenza kanjani ukuthuthukisa ukuleleka nokulala ubuthongo obhekene nezinkomazi zasebusuku noma ukucindezeleka kwasebusika ezindaweni ezisenyakatho? Funda ngokusetshenziswa kahle kwebhokisi elikhanyayo, yikuphi isikhathi nokuqina kwelashwa okuphumelelayo kakhulu, futhi ezinye izindlela zokucabangela njengokungena ekukhanyeni kwelanga lemvelo.
Ibhokisi lokukhanya elifanele Ukusebenzisa i-Phototherapy
Kunamanani amaningi okukhethwa kukho amabhokisi okukhanya futhi ukhetha okulungile kungathatha ucwaningo. Kubalulekile ukukhetha ibhokisi elikhanyayo elihlinzeka okungenani ukukhanya okuyizinkulungwane ezingu-10,000 ku-spectrum ephelele. Ukukhanya okwesibhakabhaka kubonakala kubaluleke kakhulu ekushintsheni amaphethini okulala, futhi amanye amadivaysi agxila kule namba yokulinganisa.
Phakathi nokuphathwa kwe-phototherapy ngebhokisi elikhanyayo, amehlo akho kufanele ahlale evulekile. Kungcono uma ukukhanya kuhambisana nokubona kwakho. Izinzuzo zebhokisi elikhanyayo zenzeka endaweni yombono wethu. Lokhu kusho esikhundleni sokuqala ngqo ebhokisini elikhanyayo, ulibeke eceleni futhi ubheke ngakwezinye izinto. Ungase ufune ukudla isidlo sasekuseni, ukuxubha amazinyo akho, ubukele ithelevishini, sebenzisa ikhompyutha yakho, noma ufunde ngenkathi usebenzisa ukukhanya.
Uma uthola ukuthambekela kwe-owl ebusuku ngokuphuza kwesigaba sokulala kwesifo, uzofuna ukuthola ukukhanya okukhanyayo ngokushesha lapho uvuka ekuseni.
Ukuboniswa Kokukhanya Kungase Kuguquke Kuye Isimo
Kunconywa ukuthi uqale ngomzuzu owodwa we-10 kuya kwangu-15 iseshini sokukhanya okukhanyayo ngosuku ngosuku lokuvusa. Amanye amabhokisi amancane afika ne-timer ukusiza ukuphatha amaseshini akho. Lokhu kungancipha kancane kancane kumaminithi angu-30 kuya kwangu-45 ngosuku, kuye ngokuthi impendulo yakho.
Abantu abaningi basebenzisa ibhokisi lokukhanya imizuzu engu-15 kuya kwangu-30 nsuku zonke lapho bevusa futhi ngokuvamile babona impendulo emavikini ambalwa.
Izinkinga ze-Circadian
Kulabo abanesimiso sokulala okungalungile kusukela kusiyingi somsindo esivumelanayo, ukusetshenziswa kwebhokisi elikhanyayo kungase kube usizo ukushintsha ukulala kwakho ngesikhathi esifisa.
Isibonelo, uma ulele kakhulu futhi ulele noma ulele kakhulu (isibonakaliso sokubambezeleka kwesigaba sokulala se-syndrome ), kufanele usebenzise ibhokisi lokukhanya ekuseni. Lezi zimo zithinta abantu abangaba ngu-10% futhi ngokuvamile ziqala ezinganeni.
Uma ulele kakhulu kakhulu futhi uvuka ngaphambi kokuba ufise (isibonakaliso se- episode phase sleep syndrome ), ibhokisi elikhanyayo lingase lisetshenziswe nakusihlwa.
Uma usebenza kahle, lezi zelashwa zizophila impilo yonke.
Isikhathi Sokucindezeleka Kwengqondo (Ukucindezeleka Kweqhwa)
Isifo sokucindezeleka sonyaka, noma ukucindezeleka kwasebusika, kuzosabela kahle ekusetshenzisweni kwasekuseni "kokukhanya okujabulisayo." Endabeni ye-SAD, ukwelashwa kwebhokisi elikhanyayo kufanele kuqhutshwe kuze kube yilapho ukukhanya kwelanga kwemvelo kujwayelekile, ngesikhathi esithile entwasahlobo. Uma kuphumelela, abantu abane-SAD bazodinga ukwelashwa kwansuku zonke kugcinwe izinyanga zasebusika.
Ukwelashwa okukhanyayo kunemiphumela emibi kakhulu futhi ngokuvamile kuvunyelwe kahle.
Uma izimpawu zakho ziphikelela, ungase ufise ukwandisa ukuvezwa kabili ngosuku. Ngokuvamile kunconywa ukuba ungadluli imizuzu engu-90 ngosuku, noma kunjalo.
Izwi elivela
Ngaphandle kwalokho, cabanga ukuthola ukukhanya kwelanga ngokushesha lapho uvuka . Kungcono ukuthola imizuzu engu-15 kuya kwangu-30 ukuvezwa okukhanya ngemuva kokuvuka. Lokhu kuyasiza kakhulu uma ungenza lokhu ngokumane uhambe ngaphandle, kodwa lokhu kungaba nzima ezinyangeni zasebusika ezindaweni ezithile ezisenyakatho.
Uma unenkinga ephikisanayo, ungadinga ukuhlolwa okuqhubekayo nodokotela wakho nezinye izindlela zokwelapha ezihlanganisa ukusetshenziswa kwemithi noma ukwelashwa, ngakho-ke finyelela ukuthola usizo oludingayo.
Uma uzizwe ucindezelekile ikakhulukazi futhi unomqondo wokuzibulala, shayela ukuvikelwa kokuzibulala kokuzibulala ku-1-800-273-8255.
Imithombo:
Chesson, AJ et al . "Imikhawulo yokusebenza yokusebenzisa ukwelashwa okulula ekukhatheni ukuphazamiseka kokulala." I-Standards of Practice Committee, i-American Academy of Sleep Medicine. Ukulala . 1999; 22: 641.
Eastman, CI et al . "Ukwelashwa okukhanya okukhanyayo kokucindezeleka kwasebusika: isilingo esilawulwa yi-placebo." I-Arch Gen Psychiatry. 1998; 55: 883.
Igolide, iRN et al . "Ukusebenza kokwelashwa okulula ekukhatheni ukukhathazeka kwemizwelo: ukubuyekezwa nokuhlaziywa kwemeta yobufakazi." Am J Psychiatry. 2005; 162: 656.
I-Terman M et al . "Isivivinyo esilawulwayo sokukhanya okukhazimulayo okwesikhashana kanye ne-air ionization engalungile yokwelashwa kokucindezeleka kwasebusika." I-Arch Gen Psychiatry . 1998; 55-875.