Ibhokisi lokukhanya Lingasebenzisa Kungakusiza Ulale
Kungenzeka ukuthi uke wezwa abanye bekhuluma ngokusebenzisa ibhokisi elikhanyayo ukuze baphathe izifo zabo zokulala, kodwa yiliphi ibhokisi elikhanyayo nokuthi yiziphi izimo ezisingatha kangcono ekuthelekeni ukukhanya? Zikhona izindlela zokuthenga ibhokisi lokukhanya elibizayo?
Ukuze uphendule le mibuzo, ake sibukeze i-extract from UpToDate - inkomba yezokwelapha ezithembekile ezisebenziswa ngabahlinzeki bezempilo kanye neziguli ngokufanayo.
Khona-ke, funda ngolwazi olwengeziwe mayelana nokuthi konke lokhu kusho ukuthini kuwe.
"I-Phototherapy, ebizwa nangokuthi ukwelashwa okulula, iyindlela yokwelapha ephumelelayo kubantu abahlukumezeka ngenxa yenkinga okuthiwa ukubambezeleka kwesigaba sokulala kwesifo. Abantu abanalesi sifo banenkinga 'yewashi yokulala' yomzimba wabo kangangokuthi banenkinga enzima yokulala kuze kuhlwe kakhulu kusihlwa noma ebusuku kunokuba befisa (ngakho-ke bavuke kamuva kunalokho abafisa ekuseni)."I-Phototherapy ihlanganisa ukuhlala phambi kwebhokisi lokukhanya elenzelwe ngokukhethekile imizuzu engama-30 kuya kwengu-40 ngemva kokuvuka. Ezimweni ezinzima kakhulu, ukuvuka ngokuqhubekayo ngesikhathi esithile ekuseni, kulandelwa umsebenzi wokuzivocavoca ovelele ekukhanyeni okukhanyayo (isib. ukuhamba ngaphandle), kungase kube ngokwanele. Ngenye indlela, ungase uhlale endaweni enelanga elikhanyayo (isb., eduze kwefasitela noma emgodini). Ukuvezwa kokukhanyisa ngezikhathi ezithile kusiza ukusetha iwashi lokulala lomzimba. "
Njengoba kukhulunywe ngenhla, ukwelashwa okulula kungasetshenziswa ngokuphumelelayo ukuphatha uhlobo lokuqwashisa olunezinkinga zokulala ebusuku futhi ufisa ukulala ekuseni. Lesi yisiyaluyalu isikhathi sokusebenza emzimbeni, kuhlanganise nokulala. Lesi sikhathi sisho isigqi se - circadian .
I-Circadian ibhekisela eqinisweni ukuthi lezi zigqi ziphinda isikhathi esithile esicishe sibe usuku ngobude. Uma kunezinkinga ngesigqi sakho se-circadian, ungase uhlakulele enye yezinkinga zokulala zomjikelezo we- circadian .
Enye yalezi zinkinga zokulala kwesigxili se-circadian ibambezelekile isigaba sokulala se-syndrome . Isigaba sokulala yisikhathi esilula isikhathi osichitha ulele. Uma lokhu kwenzeka lapho ufuna (ikakhulukazi phakathi nobusuku), kuthiwa ube nesigaba sokulala esivamile. Uma isifiso sakho sokulala selibambezelekile, okuholela ekubuneni ukulala ekuqaleni kobusuku kanye nobunzima ukuvusa, uye wabambezela ukulala kwesigaba se-syndrome. Abanye abantu abakhononda ukungalali babe nalesi simo. Ngaphandle kwalokho, abanye abantu balala kakhulu kusihlwa futhi bavusa ekuseni kakhulu. Lokhu kubizwa ngokuthi i- syndrome yesigaba sokulala esiphambili .
Kunezinketho eziningi zokwelapha ezitholakalayo kulezi zimo futhi enye ukusetshenziswa kwebhokisi elikhanyayo. Ungase uzibuze ukuthi yiluphi ukwelashwa kwebhokisi elilula nokuthi ungasebenzisa kanjani ibhokisi elikhanyayo . Ibhokisi elikhanyayo lenza ukukhanya okukhanyayo okungasiza umzimba wethu ukuba uhlale uhambelana nemijikelezo yemvelo yobumnyama nokukhanya. Lokhu kungasiza kakhulu ebusika lapho ubumnyama buqhubeka isikhathi eside.
Ukusetshenziswa kwebhokisi elikhanyayo kusiza ukuqinisa isigqi somzimba we-circadian.
Uma wena nodokotela wakho benquma ukuthi ibhokisi elikhanyayo lilungile kuwe, ufuna ukukhetha ngokucophelela ibhokisi elikhanyayo . Kulabo asebevele basebenzisa eyodwa, kungase kube nemiphumela emibi okufanele uyiqaphele. Njengoba kuchaziwe ngenhla, kunabantu abathile abangahle bajabulele ukuvezwa kokukhanya kwemvelo futhi bathole imiphumela efanayo. Kukhona nezinye izinketho zokwelashwa okunye ezifana nokusetshenziswa kwe- melatonin .
Kulabo ababhekene nokulala ngenxa yesigqi esingaqondakali, amabhokisi alula angase abe yinto eniyidingayo.
Ufuna ukufunda kabanzi?
Bheka isihloko se- UpToDate , "Insomnia Treatments," ukuze uthole olunye ulwazi olunzulu lwezokwelapha.
Umthombo:
Bonnet, Michael et al . "Ukunakekelwa kwezokwelapha." Kusesikhathini. Kufinyelelwe: Okthoba 2011.