Ukukhanya okufakelwayo kungathinta izilinganiso zomphakathi futhi kubangele ukuleleka
Ezweni ngokuya ngokuxhomekeke kwezobuchwepheshe, izikrini ezikhanyayo zivame ukuyingxenye yokuphila kwethu kwansuku zonke. Lezi zibuko ububanzi ngobukhulu nangenhloso: ithelevishini, amakhompyutha, amaphilisi, ama-smartphones, ama-e-izincwadi, ngisho ne-tech egqokekayo.
Ukukhanya okubonakalayo, ikakhulu uma kubhekwa ebusuku, kungathinta kanjani ukulala kwethu? Funda ukuthi ukukhanya ebusuku kusithinta kanjani isigqila somzimba wethu futhi kungabe kungabangela ekuqothukeni futhi kunzima ukuvusa.
Ngaphezu kwalokho, cabanga ngezindlela zokunciphisa ukukhanya kokukhanya nokuphikisa imiphumela yaso.
Indlela Ubuchwepheshe Bamuva Bashintsha Ukuphila Nokulala
Kunzima ukucabanga isikhathi esithile ngaphambi kokukhanya kokufakelwa. Kuyinto engxenyeni ebalulekile yezimpilo zethu esizicabangela ukuthi sizikhathaze ngokujulile lapho silahlekelwa amandla esiphepho. Cabanga ngalokho ukuphila okwakukhona ngaphambi kobuchwepheshe besimanje, njengamakhompiyutha namathelevishini, ngaphambi kwama-bulb, ngisho nangaphambi kokugesi.
Imiphakathi yokuzijabulisa kanye nabantu babexhomeke kakhulu ekutholakaleni kwemvelo kokukhanya. Ilanga lalawula ukuphila. Akumangazi ukuthi lalikhulekela eGibhithe lasendulo. Lapho ukukhanya kokufakelwa kwenzeka, izinto zashintsha ngokuphawulekayo.
Ithonya Lokukhanya Emisebenzini Yomzimba
Yonke impilo Emhlabeni iye yasungula amaphethini omsebenzi kuxhomeke esikhathini sokukhanya imini nobusuku. Uma ingekho emvelweni wemvelo, amaphethini e-innate circadian ayokwembulwa.
Isibonelo, abantu abaningi banewashi yangaphakathi eligijima amahora angaphezu kwangu-24 ubude. Kodwa-ke, ukukhanya kuthinta kakhulu isikhathi sokulala nokuvuka, ukuguqula umzimba, nokukhululwa kwe-hormone.
Ilanga lasekuseni linethonya elikhulu emisebenzini yokuphila. Ikhuthaza ukuvuka futhi iphele ukulala. Kungasiza ukushintsha isifiso sokulala kancane ngaphambili.
Ebusika, lapho ilanga lifika kamuva, singase sifune ukulala noma sihlushwa izimpawu ezibizwa ngokuthi ukucindezeleka ebusika.
Ngenxa yobude bewashi yangaphakathi, imizimba yethu inokuthambekela kwemvelo ekubhekaniseni isikhathi sokulala kwethu. Lokhu kusho ukuthi sonke sithola kulula ukulala nokuvuka kamuva. Wake wazi ukuthi kulula kanjani ukuhlala eminye imizuzu engu-15 kodwa kunzima kangakanani ukuvuka imizuzu engu-15 ngaphambili? Ukukhanya kwelanga kusasa kungasetha kabusha lewashi langaphakathi.
Ukukhanya Kokufakelwa Kanjani Emiphumeleni Yobusuku Ukulala
Ngeshwa, ukukhanya kokusebenza ebusuku kungathinta isikhathi sokulala kwethu. Amashidi alula alala isikhathi, futhi ukukhanya ebusuku kungashintsha isifiso sethu sokulala kamuva. Lokhu kungabangela ubunzima bokulala , njengoba kwenzeka ngokulala. Izikhumba zebusuku, noma labo abanezifo zesifo sokulala ezilibalekile , zingase zithinteke kakhulu.
Akuwona wonke umuntu ozwela kule miphumela. Uma ubuthongo ikakhulukazi, mhlawumbe ngenxa yokungabi nesikhathi esanele sokulala noma izinga elibi lokulala, awunakwenzeka ukuba uthinteke.
Kunezici ezimbalwa ezibalulekile okufanele uzicabangele:
Umthombo Wokukhanya
Ukukhanya okufakelwayo kungavela kuma-light and other sources, kuhlanganise nezikrini zethelevishini, amakhompyutha, amaphilisi, ama-smartphones, ama-e-izincwadi, ngisho ne-tech wearable.
Ngayinye yalezi zingenza ukuhluka okuhlukile kokukhanya. Izikrini eziseduzane zingase zibe nomthelela omkhulu kunabo bonke ekamelweni.
Inani Lokukhanya
Izibani eziningi eziphezulu zidala ukukhanya okukhanya okuhlukahluka kusuka ku-500 kuya kwezinkulungwane eziningana ze-lux. Uma kuqhathaniswa, ilanga eligcwele emini lingase libe yi-100,000 lux. Amabhokisi okukhanya atholakale kwezohwebo ngokuvamile akhiqiza cishe u-10,000 lux. Isikrini se-smartphone yakho singadala amakhulu amakhulu wokukhanya, kuye ngezilungiselelo ozisebenzisayo. Ngisho namanani amancane okukhanya, okuvela kwesikrini, angaba nethonya kwabanye abantu.
Umbala woKhanya
Kuningi okwenziwe ukuthi ukukhanya okwesibhakabhaka kunesibopho sokushintsha ama-circadian rhythms.
Ukukhanya okugcwele kwe-spectrum - ukuthi yini ongayicabangela ngokuthi "ukukhanya okumhlophe" noma "ukukhanya kwemvelo" - iqukethe ne-wavevel blue. Izibuko ze-Blue-blocker (nge-lens amber noma i-orange) kanye nezihlungi zesikrini zithengiswa ukuze zivimbele leli qinamba lokukhanya eliphansi.
Isikhathi sokukhanya
Enye yezinguquko ezibaluleke kunazo zonke lapho uvezwa ekukhanyeni, kufaka phakathi emithonjeni yokufakelwa. Kukhona ubufakazi bokuthi ukukhanya ebusuku kungashintsha isifiso sakho sokulala cishe ihora elilodwa. Lokhu kubambezela ikhono lakho lokulala futhi kungathinta isifiso sakho sokuvuka ekuseni.
Amathiphu Okuthola Ukulala Okuhle
Ngakho-ke, kubalulekile ukuvula izibani ebusuku, ikakhulukazi ezandulele isikhathi sakho sokulala. Abanye abantu bangase badinge ukugwema ukuvezwa okukhanyayo kokukhanya kwamahora angu-1-2 ngaphambi kokulala. Lokhu kusho ukuvala ifoni, ukuvula phansi ikhompyutha, nokugwema ukukhanya kusuka kumathebulethi, e-izincwadi, neminye imithombo.
Esikhundleni salokho, zama ukunamathela ezinketho ezisezingeni eliphezulu. Lalela umculo ophumuzayo, faka indebe efudumele yetiyi, noma uzame ukuzindla. Ngokunciphisa nokuqeda ukubonakala kwakho ekukhanyeni ebusuku, ungathola ukuthi uyakwazi ukulala kangcono. Uma uqhubeka nokulwa, khuluma nodokotela olele mayelana nezinketho zokwelashwa ezengeziwe.
> Umthombo
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5. 2011.