Ingabe ukhonjiswe ku-smartphone yakho usuku lonke noma ukuvula i-intanethi kuthebhulethi yakho amahora ngokuphela kusihlwa ngaphambi kokulala?
Ngesikhathi wena noma othandekayo wakho usuvele uzama ukunciphisa isikhathi sakho esikrinini, ukwazi ukuthi kungase kube negalelo kwimigraines yakho kungase kuhlinzeke isisusa esengeziwe.
I-Link Between Time Screen kanye Migraines
Ngokusho kocwaningo lwaseCephalalgia , isikhathi esibucayi sesikrini singase sibe esinye sezigebengu ezithinta ikhanda lomuntu we-migraine.
Kulolu cwaningo, abantu abasha abangaba ngu-5 000 (isilinganiso seminyaka engama-20) baqedile ukuhlola ukuveza isikhathi sokuveza isikrini (okubandakanya ukuvezwa kwamakhompyutha, amaphilisi, ama-smartphones, kanye / noma ithelevishini) kanye nokuthi noma ngabe babhekana namakhanda we-migraine noma angenayo i-migraine izimpawu. Ucwaningo lwalulinganisa isikhathi sesikrini usebenzisa isikali sesithupha:
- Asikho isikhathi sokuvala isikrini = 0
- Ngaphansi kwemizuzu engu-30 = 1
- Imizuzu engamashumi amathathu kuya emahoreni amabili = 2
- Amahora amabili kuya kwamane = 3
- Amahora amane kuya kwangu-8 = 4
- Amahora angaphezu kwangu-8 = 5
Imiphumela yathola ukuthi njengoba ukukhanya kwesikhathi kwesikrini kwanda, ukuhlukumeza kokuhlasela kwe-migraine kwanda (ikakhulukazi kudlula ngaphandle kwe-aura , ngokuphambene nemigraines nge aura ). Ayikho inhlangano etholakale phakathi kokuchayeka kwesikhathi sesikrini kanye nekhanda elingenayo i-migraine.
Ukuvezwa Kwedlule Isikhathi Esibucayi Kuhlanganiswe Neminye Migraines
Kunzima ukusho ukuthi isixhumanisi esiqondile esiphila esibukweni phakathi kwesikrini sokuveza isikhathi kanye nentuthuko ye-migraine, kungenzeka ukuthi kuhluka kumuntu ngamunye.
Kwabanye, kungaba ubuhlobo obuqondile. Isibonelo, ukukhanya okwesibhakabhaka kusuka kwithelevishini noma kwesikrini sefoni noma ukukhanya noma ukukhanya okukhanyayo kokukhanya kungabangela i-migraine.
Ngakolunye uhlangothi, kwabanye, isixhumanisi singase sibe nzima nakakhulu. Isibonelo, isikhathi seskrini singanciphisa umgogodla womuntu jikelele we-migraine, ukuze ukuvezwa kwamanye ama-migraine aveza amathuba okuhlasela.
Ngamanye amazwi, isikhathi sesikrini singenza umuntu abe yingozi kakhulu ekutholeni i-migraine uma esevele ejwayele.
Kungase kube ukuthi ukuvezwa kwesikrini esiphakeme kudala isikhathi esiningi sokuthi imithi ye-migraines ivele. Ngamanye amazwi, umuntu obuka ithelevishini ethintekayo angase ayeke ukudla okungabangela ukuhamba. Ngokufanayo, umuntu ohlala isikhathi sekwephuzile ukuze adlale imidlalo yamavidiyo angase athuthukise iphethini yokulala ephuthayo. Njengoba ukuzila ukudla nokulala kungavamile ukuguquka kwe-migraine , ukusebenzisa i-smartphone ngokweqile noma ezinye izinhlobo zesikhathi sesikrini kungabangela ngokungaqondile ukuhlasela okuningi kwe-migraine.
Okunye okukhona okubangelwa yi-migraine okungahle kwenzeke njengomphumela wesikrini esiphezulu ngokweqile kufaka ukuhamba okuncane, i-eyestrain, noma ukudla okunye okudambisa ukudla (sonke sinamacala okudla ushokoledi kakhulu uma sihlezi phambi kwebhulethi).
Ukucindezeleka futhi i-migraine trigger eyaziwayo. Kungenzeka yini ukuthi labo abacindezeleke kakhulu bangase babe kumafoni abo noma bahlale phambi kwethelevishini? Yiqiniso, lokhu kuyonke okucabangelayo futhi kufinyelela kude, kodwa kusho ukuthi ingqondo yakho icabange ukuthi isenzo esisodwa (njengesikrini esiphezulu ngokweqile) singathinta kanjani izici eziningi zempilo yakho, kufaka phakathi impilo yakho ye-migraine.
Ukuhlala kwi-smartphone yakho noma i-Tablet
Ngenkathi ucwaningo lungakaze luboniswe ukuthi ukunciphisa isikhathi sesikrini kunganciphisa noma kunciphise ukuhlaselwa kwe-migraine, kubonakala kunengqondo ukusika. Yiqiniso, lokhu kungase kungabi umsebenzi olula, kodwa yenza okusemandleni akho. Cabanga ngalezi zindlela ukukusiza ukunciphisa isikhathi sakho sesikrini:
- Hlela isikhathi esingekho-tech ekhaya lakho, ikakhulukazi ngesikhathi sokudla nesikhathi somndeni.
- Setha i-timer kwikhompyutha yakho noma kuthelevishini.
- Shiya ifoni yakho emotweni yakho ebusuku.
- Bheka ukuzilibazisa okukukhipha kude nobuchwepheshe njengokubhukuda, ukuphuma emvelweni, ukudweba, imidlalo yemidlalo, noma ukuya emtatsheni wezincwadi.
- Cabanga ukukhuluma nodokotela wakho ngokunciphisa isikhathi sakho esikrinini, ikakhulukazi uma sikhulu kakhulu.
Uma uthola ukuthi isikrini sakho sesikrini senza ukuthi i-migraines yakho ibangele, cabanga ngokumba ngokujulile ukuthola ukuthi kungani, bese ugxila ekulungiseleleni lokho. Ingabe ukukhanya kwesikrini sakho sekhompyutheni? Ingabe udinga ukuhlola iso? Ungabeka uphinde uphinde ubuyekeze usizo lokwephuza? Ingabe usebenzisa isikrini njengendlela yokuphumula ngezikhathi ezithile (okuyizinto ezinengqondo) noma njengendlela yokugwema?
Ekugcineni, ukunciphisa isikhathi sakho sesikrini cishe kuneminye imihlomulo yezempilo ngaphandle kokunciphisa ama-migraines akho. Isibonelo, ucwaningo lubonisa ukuthi isikhathi sesikrini esiningi kakhulu sihlotshaniswa nokukhuluphala, izinkinga zombono, izinga eliphansi lomsebenzi womzimba, izinkinga zokunakwa, nokungabi nokuzikhethela.
Ngakho-ke, ukunciphisa ama-intanethi nokudlala imidlalo kungabasiza nje ikhanda lakho, kepha uhlangothi lwakho nolwawo-kunomunye umfutho wokucindezela inkinobho yokukhiya kwi-smartphone yakho.
Izwi elivela
Ukulawula noma ukugwema (uma kunokwenzeka) okubangela kuyisici esibalulekile ekuguquleni kwe-migraine. Lokho kukhulunywa, ukugwema isikrini isikhathi cishe kungenangqondo kubantu abaningi. Akukhona kuphela ukuthi ubuchwepheshe buyingxenye ebalulekile yokusebenza kwansuku zonke, kodwa futhi kunikeza induduzo nokuzijabulisa kubantu abaningi.
Umlayezo wokuthatha ekhaya lapha ukulinganisela. Uma uthola iphethini phakathi kokuchayeka kwesikrini esiphakeme kanye nemigraines yakho, ukunciphisa umqondo omuhle. Ekugcineni, ungathola ukuthi ukwehlisa isikhathi sakho esikrinini kungagcini nje ukunciphisa ama-migraines wakho kodwa kuthuthukisa ikhwalithi yakho yonke yokuphila nenhlalakahle, njengoba manje unesikhathi sokuhlanganyela eminye imisebenzi yokucebisa.
> Imithombo:
> Montagni I, Guichard E, Carpenet C, Tzourio C, Kurth T. Isikhathi sokuvala isikrini kanye nokubika kwezinsizwa kubantu abadala: Ukutadisha kwesigaba esiphambene. I-Cephalalgia . 2015 Dec 2.
> Montagni I, Guichard E, Kurth T. Association of time screen kanye nezinkinga zokuzibona eziziwayo kanye namazinga wokungabi nakakhulu kubafundi baseFrance: ukutadisha ngezigaba. I-BMJ Vula . 2016 Feb 26; 6 (2): e009089.
> Shantakumari N, Eldeeb R, Sreedharan J. Ukusetshenziswa kwekhompyutha kanye nezinkinga ezihlobene nombono phakathi kwabafundi baseyunivesithi e-Ajman, e-United Arab Emirate. I-Ann Med Health Sci Res 2014; 4: 258-263.
> Taehtinen RE, Sigfusdottir ID, Helgason AR, Kristjansson AL. Ukusetshenziswa kwesikrini se-elekthronikhi kanye nezimpawu ze-somatic ezikhethiwe ezinganeni ezingu-10-12 ubudala. I-Med Prev . 2014 Oct; 67: 128-33.