Unyango lokukhanya okubomvu lusebenzisa iimpawu ezikhethekileyo zokukhanya okubomvu (okubonakalayo) kunye nokukhanya okukufutshane ne-infrared (okungabonakaliyo) ukunceda ukukhuthaza impilo-ntle. Abantu basebenzisa unyango lokukhanya okubomvu kwizinto ezahlukeneyo, njengokubuyisela ukuguga kolusu, ukukhawulezisa ukuphiliswa kwamanxeba, ukwandisa amanqanaba amandla, ukunciphisa ukudumba, ukuphucula impilo yamalungu kunye nokulala ngcono ebusuku.
Sisafunda indlela esebenza ngayo unyango lokukhanya okubomvu. Izifundo zibonise ukuba unyango lokukhanya okubomvu lunokuba neenzuzo ezahlukeneyo kwaye yindlela ekhuselekileyo nengenabuhlungu yokuphucula impilo yakho.
Ukukhanya kuye kwaziwa ukuba kuchaphazela i-biology yethu ngeendlela ezahlukeneyo. Umzekelo, ubungakanani bokukhanya okufikelela emehlweni ethu buchaphazela ukuveliswa kweehomoni zokulala. Ukukhanya kukwachaphazela nokuba ulusu lwethu luvelisa umbala ongakanani. Ezinye iintlobo zokukhanya zinokunceda imizimba yethu ukuba yenze i-vitamin D. Ukukhanya kungasetyenziselwa ukuqhekeza ikhemikhali ebizwa ngokuba yi-bilirubin kwezinye iintsana ezisandula ukuzalwa kwaye kusetyenziselwa le njongo kwizibhedlele kwihlabathi liphela. Ukukhanya okunamandla aphezulu kungasetyenziselwa ukubulala iintsholongwane kunye nokubulala iintsholongwane kumphezulu.
Unyango lokukhanya okubomvu lusebenzisa ukukhanya okukhethekileyo okwahlukileyo kweminye imibala yokukhanya. Ukukhanya okubomvu kunye nokukhanya okukufutshane ne-infrared kunokungena nzulu kwizicubu zomzimba kunokuba eminye imibala yokukhanya ebonakalayo inokwenza, ifikelele kwizicubu ezingenakukwazi ukuba neminye imibala yokukhanya.
Enye yeenzuzo ezinokubakho zonyango lokukhanya okubomvu kukulala ngcono. Unyango lokukhanya okubomvu lusetyenziselwe ukunceda abantu balale iminyaka emininzi, kodwa kutshanje izazinzulu ziqalise ukuphanda ngeenzuzo zonyango lokukhanya okubomvu kunye nendlela olunceda ngayo abantu balale.
UkulalaUkulala yinxalenye ebalulekileyo yokuba sempilweni. Sihlala singacingi ngokubaluleka kokulala, kodwa uninzi lwabantu luchitha ixesha elingakumbi belele kunokwenza nantoni na. Abantu abalala iiyure ezisibhozo ebusuku baya kuchitha isithathu sobomi babo belele.
Nangona kubaluleke kangakanani ukulala, asikaqondi ngokupheleleyo ukuba kutheni kubaluleke kangaka. Kodwa siyazi ukuba ukulala kunceda ingqondo yakho yenze kwaye iqinise unxibelelwano, okukunceda ukuba ucinge ngokucacileyo, ugxile ngcono, kwaye ukhumbule izinto ngokulula. Ukulala kususa neetyhefu eziqokelelana engqondweni yakho emini.
Kukho iintlobo ezimbini ezisisiseko zokulala ezifunyanwa ngumntu wonke. Ezi ntlobo zimbini zokulala zenzeka ngemijikelo kwaye ziquka ukulala kwe-REM (rapid eye movement) kunye nokulala kwe-non-REM (non-rapid eye movement).
Ukulala okungalawulwa yi-REM kunezigaba ezintathu:
Inqanaba loku-1: Eli nqanaba lokulala kukutshintsha ukusuka ekuvukeni ukuya ebuthongweni. Amaza akho engqondo aqala ukucotha.
Inqanaba lesi-2: Ngexesha lesigaba sesibini sokulala, amaza obuchopho bakho acotha ngakumbi. Amehlo akho ayayeka ukuhamba, isantya sentliziyo yakho kunye nokuphefumla kwakho kuyacotha, kwaye ubushushu bomzimba wakho buyehla.
Inqanaba lesi-3: Amaza obuchopho acotha ngakumbi kwinqanaba elinzulu lokulala. Uya kuziva ukhululekile kakhulu kwaye kuya kuba nzima ukuvuka. Eli linqanaba apho umzimba wakho ulungisa kwaye uhlaziya.
Ulala ne-REM ebusuku, nto leyo eyenzeka rhoqo nangaphandle xa ulele phakathi kwamanqanaba okulala angengawo e-REM. Okukhona ulala ixesha elide, kokukhona ulala ixesha elide nangakumbi e-REM. Kulapho amaphupha efika khona. Ulala ne-REM ngakumbi njengoko kusasa kusondela, kwaye lolona hlobo lusondeleyo lokulala xa uvuka.
Iwotshi yomzimba
Umzimba wakho unewotshi ehamba kumjikelo rhoqo emva kweeyure ezingama-24. Isingqisho se-circadian sichaphazela imisebenzi emininzi ebalulekileyo yebhayoloji emzimbeni, kodwa enye yezona zibalulekileyo kukulala. Isebenza ngokuvumelanisa nokukhanya, okusikhuthaza ukuba silale xa kumnyama.
Izifundo zibonisa ukuba ukukhanya kuyayichaphazela iwotshi yomzimba, kwaye ukukhanya okuninzi ngaphambi kokuba ulale kunokwenza kube nzima ukulala. Ngoku siyaqonda ukuba umbala wokukhanya nawo ubalulekile. Ukukhanya okuluhlaza okwesibhakabhaka, okunamandla aphezulu kunye nobude obufutshane bobude, kubonisiwe ukuba kuyayimisa imveliso ye-melatonin, i-hormone esetyenziswa sisigqi se-circadian ukukhuthaza ubuthongo.
Oku kuthetha ukuba ii-smartphones ziqala ukuza nezicwangciso ezinciphisa ngokuzenzekelayo ubungakanani bokukhanya okuluhlaza okwesibhakabhaka esikubonayo ngaphambi kokuba silale. Abantu basebenzisa ezi zicwangciso ukunciphisa ukuvezwa kukukhanya okunamandla aphezulu ebusuku kunye nokulala kamnandi.
Ukuphazamiseka kokulalaUbuthongo bubalulekile kwimpilo yakho kwaye bukunceda ukuba ululame. Iingxaki zokulala zinokuba nefuthe elibi kakhulu kwimpilo yakho. Ukungalali ixesha elide kunokukhokelela kwiingxaki ezininzi zempilo, kuquka:
Igazi elonyukayo
Isifo sentliziyo
Isifo seswekile
Uxinzelelo
Ukutyeba kakhulu Abantu abanengxaki yokulala okanye abalala kakubi banamathuba amaninzi okuba nezinye iingxaki zempilo.
Ngaba unyango lwe-Red Light lukunceda ulale?
Unyango lokukhanya okubomvu lusebenzisa iintlobo ezikhethekileyo zokukhanya okubomvu nokukufutshane ne-infrared (NIR) ukunceda ukwenza iiseli zibe sempilweni kwaye ziphucule impilo iyonke. Luhlala lusetyenziselwa ukunceda abantu balale ngcono.
Nangona unyango lokukhanya okubomvu ukuphucula ubuthongo lubuchwepheshe obutsha, sele kukho izifundo ezininzi ezibonisa ukuba luyasebenza. Olunye lwezifundo zokuqala zokujonga olu setyenziso lobuchwepheshe bonyango lokukhanya okubomvu lujonge impembelelo enayo kwiqela labadlali bebhola yomnyazi ababhinqileyo ababalaseleyo. Kolu phononongo, abadlali bahlulwe baba ngamaqela amabini. Elinye iqela alizange lifumane naluphi na unyango lokukhanya okubomvu, ngelixa elinye iqela lifumana unyango lokukhanya okubomvu okupheleleyo imizuzu engama-30 ubusuku ngabunye kangangeeveki ezimbini.
Abaphandi emva koko bajonge indlela abadlali abanokudlala kakuhle ngayo, indlela abalele kakuhle ngayo, kunye namanqanaba e-melatonin egazini labo. Bafumanise ukuba iqela elifumene unyango lokukhanya okubomvu liye laphucuka ekuzilolongeni ixesha elide kuneqela elingazange lilufumane. Iqela elifumene unyango lokukhanya okubomvu likwathi umgangatho wabo wokulala uye waphucuka emva kweeveki ezimbini zonyango. Amanqanaba e-melatonin egazini labo bafumana unyango lokukhanya okubomvu nawo ayephezulu kakhulu kunabo bangazange bafumane unyango.
Kukho izifundo ezincinci ezininzi ezibonisa ukuba unyango lokukhanya okubomvu lunokuphucula umgangatho wokulala, kwaye abantu abaninzi baxela ukuba lubanceda balale ngcono kwaye bazive behlaziyekile.
Nangona bekukho izifundo ezincinci ezininzi ezibonisa ithemba kweli candelo, izazinzulu azikakwenzi naluphi na uphando olukhulu olufunekayo ukuze zingqine ngokupheleleyo iingenelo zonyango lokukhanya okubomvu ekulaleni. Kodwa nangona uphando olukhulu lungekagqitywa, izifundo ezincinci kunye nabantu abathi luyasebenza zibonisa ukuba lunempembelelo entle.
Unyango lweRed Light lukunceda njani ulale?
Izifundo zonyango lokukhanya okubomvu zibonisa ukuba lunceda abantu balale ngcono. Kodwa izazinzulu ziqala nje ukufumanisa ukuba oku kwenzeka njani.
Iqela labaphandi, elikhokelwa nguGqr. Ronnie Yeager, lipapashe iphepha elibalulekileyo elichaza ingcamango yabo yesayensi malunga nendlela unyango lokukhanya okubomvu oluphucula ngayo ubuthongo. Oku kusekelwe kwihomoni i-melatonin. I-Melatonin yihomoni enceda ekulawuleni iwotshi yomzimba kwaye isenze silale. Ukukhanya okuluhlaza okwesibhakabhaka kuyayicinezela i-melatonin, yiyo loo nto ukukhanya okuluhlaza okwesibhakabhaka kusenza siphaphame.
Abaphandi bachaze indlela unyango lokukhanya okubomvu olunokusebenzisana ngayo neeseli ukonyusa amanqanaba e-melatonin. Bachaze nendlela ukukhanya okubomvu okunokuba nezinye izibonelelo zempilo.
Ukuba abaphandi banyanisile, unyango lokukhanya okubomvu lunokukunceda ulale kwaye lukuncede ulale kakuhle. Nangona kufuneka uphando olongezelelekileyo ukuqinisekisa le modeli yokuqala, iingcamango ezisisiseko ezisemva kolu phando zicacisa indlela unyango lokukhanya okubomvu oluya kukhuthaza ngayo ukulala.
Iingcebiso Ezikhawulezayo Zokulala Kangcono Ngoko ke singayisebenzisa njani le nto ukusinceda silale ngcono?
Nazi ezinye iingcebiso:
1) Qala usuku lwakho ngokuphuma ngaphandle elangeni kwangoko nje ukuba uvuke. Oku kuya kuhlaziya iwotshi yomzimba wakho. Izifundo zibonise ukuba ukuchacha elangeni lasekuseni kunokuphucula ubuthongo.
Ukuba unako, phuma uphume elangeni ngamaxesha ahlukeneyo emini. Njengoko uphando oluvela eOxford lubonisa, umgangatho kunye noyilo lokulala lunxulumene nokukhanya.
3) Kuphephe ukusebenzisa i-caffeine emva kwemini.
4) Zama ukusebenzisa isibane esibomvu esicetyiswa yi-MERICAN