Ukuphonononga iSayensi yoKukhanya kunye nokuphucula ubuthongo
Kwihlabathi lanamhlanje elikhawulezayo, ukufumana ubuthongo obusemgangathweni kube ngumceli mngeni kwizigidi zabantu. Nangona izongezo kunye nezixhobo zokulala zigcwele kwimarike, ukhetho lwendalo, olungangenisi ntsholongwane lutsala ingqalelo:unyango lokukhanya okubomvuKodwa ungasebenzisaibhedi yonyango lokukhanya okubomvungokwenene ikunceda ulale ngcono?
Makhe sihlolisise isayensi, iindlela zebhayoloji, kunye neziphumo zomsebenzisi ezibonisa ukuba isenokuba sesinye sezona zixhobo zisebenzayo zanamhlanje zokuphucula umgangatho wokulala.
Ikhonkco Phakathi Kokukhanya Nokulala
Imizimba yethu ilawulwa yi-isingqisho se-circadian—iwotshi yangaphakathi ephendula ekukhanyeni kwendalo. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwizikrini, iibhalbhu ze-LED, kwanokukhanya kwelanga ngexesha leeyure ezingafanelekanga kunokuphazamisa le rhythm ngokuthintelai-melatonin, i-hormone ebangela ukuba sizive silele.
Okuchasene,ukukhanya okubomvu nokukufutshane ne-infrared(600–850nm) yenzahayiiphazamisane nokuveliswa kwe-melatonin—kwaye inokuyixhasa ngokwenene.
Indlela Unyango Lokukhanya Okubomvu Olunokuphucula Ngayo Ukulala
1.Ikhuthaza Ukuveliswa kweMelatonin yendalo
Ukukhanya okubomvu kunceda ukugcina amanqanaba e-melatonin, ingakumbi xa kusetyenziswaiiyure zangokuhlwa, ukukhuthaza umzimba wakho ukuba uphumle ngokwendalo.
2.Ukulinganisela i-Circadian Rhythm
Ukusetyenziswa rhoqo konyango lokukhanya okubomvu kuyancedavumelanisa iwotshi yakho yendalo, okwenza kube lula ukulala nokuvuka ngamaxesha afanelekileyo.
3.Yehlisa Uxinzelelo kunye namanqanaba eCortisol
Ukukhanya okubomvu kubonisiweiihomoni ezisezantsi zoxinzelelokwayeukunciphisa ixhala, ukudala imeko yengqondo ezolileyo exhasa ukuqala kokulala.
4.Ikhulula ukungakhululeki komzimba okuphazamisa ubuthongo
Ukuba iintlungu zemisipha okanye ukudumba okungapheliyo kukugcina uphaphile, unyango lokukhanya okubomvu emzimbeni wonke lunokunciphisa ukungonwabi kunyephumza umzimba wakho ngaphambi kokuba ulale.
Izifundo Zenzululwazi Ezixhasa Iingenelo Zokulala
- Uphononongo luka-2012 (Ijenali yoQeqesho lweMidlalo):Abadlali basetyhini abasebenzise unyango lokukhanya okubomvu ebusuku kangangeeveki ezimbini baboniseukuphucuka okubonakalayo kumgangatho wokulala kunye namanqanaba e-melatonin.
- Uphononongo luka-2021 (Indalo neSayensi yokulala):Ukukhanya okubomvu kuphuculweixesha lokungalali kakuhle kunye nobude bexesha lokulala ngokubanzi, ingakumbi kwabo banengxaki yokungalali.
- Uphando oluxhaswa yi-NASA:Kusetyenziswe isibane esibomvu ukunceda oosomajukujuku ukulawula imijikelo yokulala xa kungekho zimpawu zendalo zasemini nasebusuku.
Kutheni kufuneka kubekho ibhedi ebomvu egcwele umzimba wonke?
Nangona izixhobo eziphathwa ngesandla kunye neephaneli zobuso ziluncedo,iibhedi zezibane ezibomvu zomzimba wonkenikezela ngeamava angakumbi nanenkqubo—ilungele iingenelo ezinxulumene nokulala.
Iingenelo zebhedi epheleleyo:
- Ukuphumla okupheleleyokwengqondo kunye nemisipha
- Inkxaso ye-melatonin ebanzi, kungekuphela nje iziphumo zasekuhlaleni
- Ilungeleiindlela zokulala, okufana nokuhlamba okufudumeleyo okanye ukucamngca
- Iphucula impilo-ntle iyonke, ukululama, kunye nemood
Indlela yokusebenzisa unyango lwe-Red Light ukuze ulale ngcono
| Iingcebiso Zokusebenzisa | Izikhokelo |
|---|---|
| Ixesha elifanelekileyo lokusebenzisa | Imizuzu engama-30–90 ngaphambi kokulala |
| Ubude bexesha leseshoni | Imizuzu eli-10–20 |
| Izihlandlo | Izihlandlo ezi-3–7 ngeveki ukuze ufumane iziphumo ezilungileyo |
| Okusingqongileyo | Sebenzisa kwigumbi elimnyama, elizolileyo ukuphucula ukuphumla |
| Imikhwa yokongeza | Hlanganisa nexesha elingenasikrini, ukucamngca, okanye iti efudumeleyo |
Ingcebiso yebhonasi:Sebenzisa izibane ezibomvu ze-ambient ekhayeni lakho ngokuhlwa ukuze uqinise imveliso yendalo ye-melatonin.
Ngubani Onokuzuza?
- Abantu abaneukungalali kakuhle okanye umgangatho ophantsi wokulala
- Abantu abasebenzaiishifti zasebusukuokanye ukuhamba rhoqo
- Abadlali okanye iingcali ezifuna ukuphola ngokukhawuleza kunye nokuphumla nzulu
- Nabani na onayouxinzelelo, ixhala, okanye intlungu engapheliyoechaphazela ubuthongo babo
Isigqibo Sokugqibela: Ngaba ibhedi yoNyango oluBomvu ingakunceda ulale?
Ewe.Nangona ingeyondlela yokuzikhusela yodwa kwiingxaki zokulala ezinzulu,Iibhedi zonyango lokukhanya okubomvu ziyindlela ekhuselekileyo, exhaswa yisayensiukunceda umzimba wakho uphumle, unciphise uxinzelelo, kwaye uxhase ukulala nzulu nokuphumla ngokwemvelo.
Nokuba uzama ukuphumla emva kosuku olude okanye usete kwakhona iwotshi yakho yangaphakathi, ibhedi yonyango olukhanyayo inokuba longezo olunamandla kwimisebenzi yakho yasebusuku—ngaphandle kwemiphumo emibi yamayeza okanye izongezo ze-melatonin.