Ewe!Unyango lokukhanya okubomvu (RLT) ngaphambi kokulala alukhuselekanga nje kuphela kodwa lunokuphucula umgangatho wokulalakubantu abaninzi. Nantsi isizathu sokuba iluncedo kwaye ungayiphucula njani iseshoni yakho:
Iingenelo ze-RLT Ngaphambi Kokulala
- Inyusa iMelatonin– Ukukhanya okubomvu/kwe-NIR kunokunceda ukulawula isigqi sakho se-circadian ngokuxhasa ukuveliswa kwe-melatonin yendalo (ngokungafaniyo nokukhanya okuluhlaza okwesibhakabhaka, okuphazamisa ubuthongo).
- Yehlisa uxinzelelo kunye nokudumba– Ikhuthaza ukuphumla, ithomalalisa uxinzelelo lwemisipha kunye nentlungu enokukugcina uphaphile.
- Iphucula Ukubuyiselwa Kwempilo– Ubusuku bunye xa umzimba wakho uzilungisa—i-RLT ikhawulezisa ukulungiswa kweeseli ngelixa ulele.
Indlela yokusebenzisa i-RLT ukuze ulale ngcono
- Ixesha:Injongo yeImizuzu engama-30–60 ngaphambi kokulala(ivumela ixesha lokuba iziphumo zokuphumla ziqale ukusebenza).
- Ubude bexesha:Imizuzu eli-10–20 (thintela ukuvuselela kakhulu).
- Ukhuseleko Lwamehlo:Sebenzisa iiglasi zeglasi ukuba ukukhanya kukhazimle, okanye vala amehlo.
- Imozulu:Hlanganisa nomculo othomalalisayo okanye ukuphefumla nzulu ukuze uphumle kakhulu.
Izilumkiso
- Ukuba uvakalelwa kukukhanya, vavanya iiseshoni ezimfutshane kuqala.
- Ziphephe izixhobo ezisebenza nge-NIR kuphelangaphambi nje kokuba ulale (abanye bafumanisa ukuba i-near-infrared iyakunika amandla kancinci).
Okukwintsusa:I-RLT ebusuku ikhuselekile kwaye inokukunceda ulale nzulu!