Izibane zelanga zihlala zisetyenziselwa ukuphucula imeko yeemvakalelo, ukulwa nesifo sokuphefumla sexesha elithile (i-SAD), kunye nokuxhasa ulungelelwaniso lwesigqi se-circadian. Nangona kunjalo, ukusebenzisa isibane selanga kufutshane kakhulu nexesha lokulala kunokuphazamisa umgangatho wokulala.
Ngoko ke kufuneka uyeke ukusebenzisa isibane selanga ixesha elingakanani ngaphambi kokuba ulale? Impendulo ixhomekeke kwindlela ukukhanya okuchaphazela ngayo iwotshi yangaphakathi yomzimba wakho.
Indlela Izibane Zelanga Ezichaphazela Ngayo Ukulala Nesigqi Se-Circadian
Izibane zelanga ziyaphumaukukhanya okukhanyayo, okufana nokukhanya kwemini, idla ngokwenzelwa ukulinganisa ukukhanya kwelanga kwendalo. Olu hlobo lokukhanya lunempembelelo enkulu kwimpilo yakhoisingqisho se-circadian, inkqubo yangaphakathi elawula imijikelo yokulala nokuvuka.
Ukubonakaliswa kukukhanya okuqaqambileyo:
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Icinezelai-melatonin, i-hormone enika umzimba wakho umqondiso wokulungiselela ukulala
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Yandisa ukuphaphama kunye nomsebenzi wobuchopho
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Inika umzimba wakho umqondiso wokuba kusemini
Xa zisetyenziswa ebusuku kakhulu, izibane zelanga zinokulibazisa ukuqala kokulala kwaye zinciphise umgangatho wokulala ngokubanzi.
Ufanele Uyeke Ukusebenzisa Isibane Selanga Kude Kangakanani Ngaphambi Kokulala?
Uninzi lweengcali zokulala zicebisa ukuba uyeke ukusebenzisa izibane zelanga ubuncinane:
⏰ iiyure ezi-2–4 ngaphambi kokulala
Oku kuvumela amanqanaba e-melatonin ukuba anyuke ngokwendalo kwaye kunceda umzimba wakho utshintshele kwimo yokulala.
Isikhokelo ngokubanzi:
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Ukusetyenziswa kwasekuseni (ukhetho olungcono):6:00–10:00 AM
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Ukusetyenziswa kwemini:Yamkelekile ukuba kuyimfuneko
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Ukusetyenziswa ngokuhlwa:Kuphephe ukulala kwiiyure ezi-2–4 emva kokulala
Ukuba ubuthathaka ekukhanyeni, kunokufuneka uyekekwanangaphambili, malunga neeyure ezi-4–5 ngaphambi kokulala.
Kwenzeka ntoni ukuba usebenzisa isibane selanga emva kwexesha?
Ukusebenzisa isibane selanga ebusuku kakhulu kunokubangela oku kulandelayo:
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Ubunzima bokulala
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Ukungaphumli okanye ukulala kancinci
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Ukukhutshwa kwe-melatonin okulibazisekileyo
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Isingqisho se-circadian esiphazamisekileyo
Ekuhambeni kwexesha, ukungalali kakuhle kunokwenza ukuba iimpawu ezifana nokungalali kakuhle zibe mandundu okanye zibe ngathi ziyaphela.
Ngaba iSibane seLanga sasekuseni sisetyenziswa ngcono?
Ewe.Ukuvezwa kusasalithathwa njengelona xesha lisebenzayo nelilungele ukulala lokusebenzisa isibane selanga.
Iingenelo zokusebenzisa ekuseni ziquka:
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Ukuphucula ukuqaphela emini
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Ulawulo olungcono lwemood
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Ulungelelwaniso oluqinileyo lwesingqisho se-circadian
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Ukuqala kokulala lula ebusuku
Ukusebenzisa isibane selanga emva nje kokuvuka kufana kakhulu nokuphuma kwelanga kwendalo, nto leyo enceda ekulawuleni iwotshi yomzimba wakho.
Isibane seLanga vs Ezinye iindlela zonyango zokukhanya ebusuku
Kubalulekile ukwahlula izibane zelanga kwezinye iindlela zonyango ezisebenzisa ukukhanya:
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Izibane zelanga / unyango lokukhanya okukhanyayo:Eyona isetyenziswa kakhulu kusasa
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Unyango lokukhanya okubomvu:Ayinciphisi i-melatonin kwaye ingafaneleka xa sele ulele
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Ukukhanya okufudumeleyo okungqongileyo:Kukhuselekile ukusetyenziswa ngokuhlwa
Ukukhanya okumhlophe okanye okuluhlaza okwesibhakabhaka kufuneka kuncitshiswe rhoqo ngaphambi kokuba ulale.
Iingcebiso Zokusebenzisa Isibane Selanga Ngokukhuselekileyo
Ukuze ufumane iingenelo ezininzi kwaye ukhusele ubuthongo:
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Sebenzisa isibane kwangethuba xa kunokwenzeka
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Nciphisa iiseshoni kwixesha elicetyiswayo ngumvelisi
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Kuphephe ukujonga ngqo emehlweni; beka isibane kwi-engile
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Hlanganisa nococeko oluhle lokulala (ukukhanya okufiphele ebusuku, phepha izikrini)
Iingcinga Zokugqibela
Ukuba usebenzisa isibane selanga, ixesha libaluleke kanye njengobude bexesha.
Kwiimeko ezininzi, yeka ukusebenzisa isibane selanga ubuncinane iiyure ezi-2-4 ngaphambi kokulalaukuthintela ukuphazamisa imveliso ye-melatonin kunye nomgangatho wokulala. Ukuze ufumane iziphumo ezilungileyo, ukusetyenziswa kwasekuseni kuhlala kukhetho olukhuselekileyo nolusebenzayo.
Imibuzo ebuzwa rhoqo
Ndingayisebenzisa na isibane selanga ebusuku?
Akukhuthazwa. Ukusetyenziswa ebusuku kunokuphazamisana nokulala ngokunciphisa i-melatonin.
Iseshoni yesibane selanga kufuneka ithathe ixesha elingakanani?
Uninzi lweeseshoni zithatha imizuzu engama-20 ukuya kwengama-30, kuxhomekeke ekukhanyeni nasekumgama.
Ngaba isibane selanga siyafana nonyango lokukhanya okubomvu?
Hayi. Izibane zelanga zikhupha ukukhanya okumhlophe okanye okuluhlaza okwesibhakabhaka, ngelixa unyango lokukhanya okubomvu lungaphazamisi iihomoni zokulala.