Unyango lokukhanya okubomvuisebenzisa iipropati ezikhethekileyo zamaza athile okukhanya okubomvu (okubonakalayo) kunye nokukhanya okuphantse kube yi-infrared (okungabonakaliyo) ukunceda ukukhuthaza impilo-ntle. Abantu basebenzisa unyango lokukhanya okubomvu ngeenjongo ezahlukeneyo, kuquka ukubuyisela ukuguga kolusu, ukuphucula ukuphiliswa kwamanxeba, ukonyusa amanqanaba amandla, ukunciphisa ukudumba, ukuphucula impilo yamalungu, kunye nokulala ngcono.
Indlela esebenza ngayo unyango lokukhanya okubomvu isengummandla wophando oluqhubekayo. Izifundo ezininzi zibonise ukuba unyango lokukhanya okubomvu luneenzuzo ezahlukeneyo kwaye ukusetyenziswa konyango lokukhanya okubomvu kunokuba yindlela ekhuselekileyo nengenabuhlungu yokufumana iingenelo zempilo.
Ubukho nje bokukhanya buyaziwa ukuba buchaphazela ibhayoloji yethu ngeendlela ezahlukeneyo. Iihomoni zokulala zilawulwa bubungakanani bokukhanya okungena emehlweni ethu. Ukukhanya kuchaphazela ubungakanani bombala oveliswa lusu lwethu. Amaza athile okukhanya akwakhuthaza imizimba yethu ukuba yenze i-vitamin D. Ukukhanya kusetyenziswa ukuqhekeza ikhemikhali ebizwa ngokuba yi-bilirubin kwezinye iintsana ezisandula ukuzalwa kwaye kusetyenziselwa le njongo kwizibhedlele kwihlabathi liphela. Ukukhanya okunamandla aphezulu kunokusetyenziswa ukubulala iintsholongwane kunye nokubulala iintsholongwane kumphezulu.
Unyango lokukhanya okubomvu lusebenzisa ubude obuthile bokukhanya obude kuneminye imibala yokukhanya. Ukukhanya okubomvu kunye nokukhanya okukufutshane ne-infrared kunokungena nzulu kwizicubu zomzimba kunezinye ubude obubonakalayo bokukhanya kwaye kufikelele kwizicubu ezingenakufikelelwa zezi ezinye ubude obunjalo.
Enye yeenzuzo zonyango lokukhanya okubomvu kukuphucula ukulala. Unyango lokukhanya okubomvu lusetyenziselwe ukunceda ukukhuthaza ubuthongo kangangeminyaka emininzi, kodwa kutshanje uphando luqalise ukuphonononga ukuba loluphi uhlobo lwezibonelelo oluzibonelelayo unyango lokukhanya okubomvu kunye nendlela olusebenza ngayo ukukhuthaza ubuthongo.
Ukulala
Ukulala yinxalenye ebalulekileyo yempilo. Sidla ngokungacingi ngemiphumo yokulala, kodwa uninzi lwabantu luchitha ixesha elingakumbi belele ubomi babo bonke kunayo nayiphi na eminye imisebenzi. Abantu abalala rhoqo iiyure ezisibhozo ezicetyiswayo ngobusuku baya kuchitha isithathu sobomi babo belele.
Nangona kubaluleke kakhulu ukulala, injongo echanekileyo yebhayoloji ephunyezwayo iseyimfihlakalo yezonyango. Ukulala kuye kwabonakala kudala nokugcina iindlela zemithambo-luvo engqondweni yakho, okukuvumela ukuba ucinge ngokucacileyo, ugxile ngcono, kwaye ube nobuchule obungcono bokukhumbula. Ukulala kuye kwabonakala kususa iityhefu eziqokelelana engqondweni yakho emini.
Imijikelo Yokulala
Kukho iintlobo ezimbini ezisisiseko zokulala ezifunyanwa ngumntu wonke. Ezi ntlobo zimbini zokulala zenzeka ngemijikelo kwaye ziquka ukulala kwe-rapid eye movement (REM) kunye nokulala okungekho kwi-REM.
Ukulala okungashukumiyo kwenzeka ngamanqanaba amathathu:
Inqanaba 1: Eli nqanaba lokulala kukutshintsha ukusuka ekuvukeni ukuya ebuthongweni. Amaza obuchopho aqala ukutshintsha ukusuka kwinqanaba elisebenzayo ukuya kwimeko yokulala kancinci.
Inqanaba lesi-2: Ngexesha lesigaba sesibini sokulala, amaza engqondo yakho acotha ngakumbi. Amehlo akho ayayeka ukuhamba, isantya sentliziyo yakho nokuphefumla kwakho kuyacotha, kwaye ubushushu bomzimba wakho buyehla.
Inqanaba lesi-3: Amaza obuchopho acotha ngakumbi kwinqanaba elinzulu lokulala. Umzimba wakho ukhululeka kakhulu, kwaye kuya kuba nzima ukuvuka kweli nqanaba. Eli nqanaba lokulala lidlala indima enkulu ekukuncedeni uzive uhlaziyekile kusasa.
Ukulala kwe-REM kwenzeka ngamaxesha athile ngelixa ulele phakathi kwamanqanaba okulala okungekho kwi-REM. Amaxesha amade nanzulu okulala kwe-REM ayenzeka kokukhona ulele ixesha elide. Ukulala kwe-REM linqanaba lokulala apho amaphupha eyenzeka khona. Ukulala kwe-REM kwenzeka rhoqo xa kusasa kusondela kwaye lolona hlobo lusondeleyo lokulala xa uvuka.
I-Circadian Rhythm
Isingqisho se-circadian ngumjikelo wonke umzimba wakho odlula kuwo kwixesha elimalunga neeyure ezingama-24. Nangona kukho imisebenzi emininzi ebalulekileyo yebhayoloji ephenjelelwa sisingqisho se-circadian, ukulala yenye yezona zibalulekileyo. Isingqisho se-circadian sihambelana nokukhanya, sikhuthaza ukulala xa amanqanaba okukhanya ehla.
Impembelelo yokukhanya kwisigqi se-circadian iyaziwa kakuhle, kwaye isayensi ibonakalise ukuba ukuchacha ekukhanyeni ngaphambi kokuba ulale kunokuphazamisa ubuthongo. Kutshanje, kuye kwaqondwa ngcono ukuba ubude bokukhanya budlala indima ebalulekileyo ekuphembeleleni oku. Ukukhanya okuluhlaza okwesibhakabhaka, okunamandla aphezulu kunye nobude bobude obufutshane, kuye kwabonakala ukuba kuyayicinezela i-melatonin, i-hormone esetyenziswa sisigqi se-circadian ukukhuthaza ubuthongo.
Iziphumo ezimbi zokukhanya okuluhlaza okwesibhakabhaka ebuthongweni zinempembelelo enkulu kangangokuba abenzi beefowuni basandula ukuqalisa ukubonelela ngezicwangciso ezinokunciphisa ngokuzenzekelayo ubungakanani bokukhanya okuluhlaza okwesibhakabhaka, okunamandla aphezulu okuveliswa yifowuni yakho. Abantu basebenzisa ezi zicwangciso ukunciphisa ukuvezwa kukukhanya okunamandla aphezulu ebusuku kunye nokulala kamnandi ngakumbi.
Ukuphazamiseka Kokulala
Nangona ukulala kuvuselela impilo kwaye kubalulekile kwimpilo entle, ukuphazamiseka kokulala kunokuba nefuthe elibi kakhulu. Ukungalali ixesha elide kuye kwanxulunyaniswa neengxaki ezininzi zempilo, kuquka:
Igazi elonyukayo
Isifo sentliziyo
Isifo seswekile
Uxinzelelo
Ukutyeba kakhulu
Abantu abanengxaki yokulala okanye abaneengxaki zokulala ezingapheliyo basengozini enkulu yokufumana izifo xa kuthelekiswa nabo balala kakuhle kwaye banokuba neengxaki zempilo ezihlala ixesha elide ebezinokuthintelwa ngenye indlela.
Ngaba unyango lwe-Red Light luyanceda ekulaleni?
Unyango lokukhanya okubomvu lusebenzisa ubude obuthile bokukhanya okubomvu kunye nokukhanya kwe-NIR ukunceda ukuvuselela iiseli kunye nokukhuthaza impilo iyonke. Enye yeendlela ezidumileyo zokusetyenziswa konyango lokukhanya okubomvu kukunceda abantu babe nomgangatho ongcono wokulala.
Nangona ukusetyenziswa konyango lokukhanya okubomvu ukukhuthaza impilo yokulala kuyiteknoloji entsha, kukho izifundo ezininzi ezibonise iingenelo zokusebenzisa unyango lokukhanya okubomvu. Olunye lwezifundo zokuqala zokuhlola olu setyenziso lobuchwepheshe bonyango lokukhanya okubomvu luhlolisise impembelelo enayo kwiqela labadlali bebhola yomnyazi ababhinqileyo ababalaseleyo. Kolu phononongo, abadlali bahlulwe baba ngamaqela amabini. Elinye iqela alizange linikwe naluphi na unyango lokukhanya okubomvu, ngelixa elinye iqela lanikwa unyango lokukhanya okubomvu ngokupheleleyo imizuzu engama-30 ubusuku ngabunye kangangeeveki ezimbini.
Emva koko abaphandi bavavanya ukusebenza kwezemidlalo kwamaqela amabini, umgangatho wokulala kwawo, kunye namanqanaba e-melatonin egazini lawo. Abaphandi bafumanise ukuba ukunyamezela komzimba kweqela elafumana unyango lokukhanya okubomvu kuphucuke ngakumbi kuneqela elafumana unyango lokukhanya okubomvu. Iqela elafumana unyango lokukhanya okubomvu likwaxele ukuba umgangatho wokulala kwabo uphucuke emva kweeveki ezimbini zonyango. Amanqanaba e-melatonin egazini labo bafumene unyango lokukhanya okubomvu nawo ayephezulu kakhulu kunabo bangazange bafumane unyango lokukhanya okubomvu.
Ukongeza kwizifundo ezincinci ezininzi ezibonisa ukuba unyango lokukhanya okubomvu lunemiphumo emihle kumgangatho wokulala, abantu abaninzi baxela ngembali ukuba ukusetyenziswa konyango lokukhanya okubomvu kubanceda balale ngcono kwaye bazive behlaziyekile emva kokuvuka.
Nangona kukho izifundo ezincinci ezininzi ezibonisa ithemba kweli candelo, izazinzulu azikakwenzi naluphi na uphando olukhulu olufunekayo ukuze zibonakalise ngokupheleleyo iingenelo zonyango lokukhanya okubomvu ekulaleni. Nangona kunjalo, nangona uphando olukhulu lungekaqhutywa, izalathisi zokuqala zokuba izifundo ezincinci kunye nobungqina obungabonakaliyo bubonisa iingenelo ezibalulekileyo kwaye uphando olukhulu lunokubonisa iingenelo zokulala ezibanzi ezivela kunyango lokukhanya okubomvu.
Unyango lweBomvu oluKhanyayo lukhuthaza njani ukulala
Nangona izifundo zokuqala zonyango lokukhanya okubomvu zibonisa ukuba lunceda ekukhuthazeni ukulala okungcono, umbuzo wokuba oku kwenzeka njani ngumbuzo oososayensi abasaqala ukuwujonga.
Iqela labaphandi, elikhokelwa yingcali yophando uGqr. Ronnie Yeager, lipapashe iphepha elibalulekileyo elichaza ingcamango yabo yesayensi yokuba unyango lokukhanya okubomvu luphucula njani ubuthongo. Le ngcamango ixhomekeke kwihomoni i-melatonin. I-Melatonin idlala indima ebalulekileyo ekulawuleni isigqi se-circadian kunye nokukhuthaza ukulala. Ukukhanya okuluhlaza okwesibhakabhaka kuye kwabonakala kucinezela amanqanaba e-melatonin, nto leyo ebangela ukuba ukukhanya okuluhlaza okwesibhakabhaka kukhuthaze ukuphaphama.
Abaphandi banike ulwazi malunga nendlela unyango lokukhanya okubomvu olunokusebenzisana ngayo neeseli, nto leyo enyusa amanqanaba e-melatonin. Bakwacacisa neendlela ezinokwenzeka ezichaza indlela ukusebenzisana kwamaza okukhanya okubomvu okusebenzisana ne-melatonin okunokwachaza ngayo nezinye izibonelelo zempilo zokukhanya okubomvu ezazingaqondwa kakuhle ngaphambili.
Ukuba ingcamango enikwe ngaba baphandi ichanekile, ngokuvuselela i-melatonin, unyango lokukhanya okubomvu lunokukhuthaza ukuqaliswa kokulala kwaye luncede ukulala kuqhubeke ngakumbi xa ulala. Nangona uphando olongezelelweyo lufuneka ukuqinisekisa le modeli yokuqala, iingcamango ezisisiseko zolu phando zichaza ngokucacileyo indlela unyango lokukhanya okubomvu olunokukhuthaza ngayo ukulala ngempumelelo.
Iingcebiso Ezikhawulezayo Zokulala Kangcono
Ngoko ke singakuhlanganisa njani oku kunye nezinye izinto onokuzenza ukuze ulale kakuhle?
Nazi ezinye iingcebiso:
1) Qala usuku ngokuphuma ngaphandle elangeni ngoko nangoko ukuze 'uqalise' iwotshi yakho ye-circadian. Ukuchacha elangeni kusasa kuye kwabonakala kuphucula ubuthongo.
2) Ukuba kunokwenzeka, phuma ngaphandle elangeni rhoqo imini yonke. Njengoko kuxoxiwe kweli phepha laseOxford, umgangatho kunye noyilo lokulala lunxulunyaniswa nokukhanya okungaphambili.
3) Kuphephe ukusebenzisa i-caffeine emva kwemini.
4) Zama ukusebenzisaI-MERICANcebisaIbhedi yonyango lokukhanya okubomvu i-M6Nubuncinane amaxesha ama-2-3 ngeveki.
5) Nciphisa ukukhanya okukhanyayo ngokuhlwa ngokukhetha iibhalbhu ezi-amber/orenji/ezibomvu.
6) Kwakhona phepha ukukhanya okuluhlaza okwesibhakabhaka/okwesibhakabhaka ngokuhlwa ngokunxiba iiglasi ezivimba okwesibhakabhaka.
7) Sebenzisa iinkqubo ezifana ne-iris kunye/okanye i-f.lux ukunciphisa ngokuzenzekelayo ukukhanya okuluhlaza okwesibhakabhaka/oluhlaza kwizikrini zekhompyutha/ithebhulethi/ii-smartphone. Sebenzisa i-driftTV ukususa ukukhanya okuluhlaza okwesibhakabhaka kwiTV.
8) Sebenzisa amakhethini amnyama ukunciphisa 'ukungcola kokukhanya' kwigumbi lokulala okuvela kwimithombo yangaphandle.
Ezi ngcebiso zilula mazikuncede ukuba usebenzise lula indawo yakho yokukhanya ukuze usebenze NEbhayoloji yakho ukukhuthaza ubuthongo obuhle!