Unyango lokukhanya okubomvu (RLT)yaziwa kakhulu ngeenzuzo zayo, kuquka ukuphucula impilo yolusu, ukuphucula ukuchacha kwemisipha, ukunciphisa ukudumba, kunye nokulala ngcono. Kodwa ukuze usebenzise kakuhle iiseshoni zakho,ixesha libalulekile.
Ngoko—yintonielona xesha lilungileyo losuku lokwenza unyango lokukhanya okubomvu?
Unyango lweMbane ebomvu yasekuseni: Yamandla kunye nokugxila
Ukusebenzisa unyango lokukhanya okubomvu kwintseniinokunceda:
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Ukunyusaumsebenzi we-mitochondrialkunye namandla eeseli
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Phuculaisimo sengqondokwaye kunciphisa inkungu yobuchopho
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Xhasa eyakhoisingqisho se-circadiankwaye ulawule imijikelo yokulala nokuvuka
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Nciphisa ukuqina kwamalungu kusasa kwaye ukhuthaze ukuguquguquka kwamalungu
Eyona ilungileyo kwi: Abantu abafuna ukuziva benamandla, begxile, kwaye benengqondo ephilileyo emini.
Unyango lweSibane esiBomvu sangokuhlwa: Ukuchacha kunye nokulala
Iiseshoni zangokuhlwa zinokuthi:
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Khuthazaukuvuselelwa kwemisiphaemva kokuzilolonga
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Nciphisaukudumbakunye nentlungu emva kosuku olude
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Zolisa inkqubo yemithambo-luvo kwaye uncede ekulungiseleleni umzimba wakhoukuphumla
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Phuculaumgangatho wokulalangokuxhasa ukuveliswa kwe-melatonin
Eyona ilungileyo kwiAbo baphola emva kokusebenza ngokomzimba, abajongene noxinzelelo, okanye abajongene neengxaki zokulala.
Ukungaguquguquki Kubalulekile Ngaphezu Kokubala Ixesha
Nangona ukusetyenziswa kusasa nangokuhlwa kunika iingenelo ezikhethekileyo,eyona nto ibalulekileyo kukungaguquguqukiUkusetyenziswa kwemihla ngemihla—nokuba yimizuzu eli-10–20 kuphela ngeseshoni nganye—kunokubonelela ngeziphumo ezibonakalayo nezexesha elide ekuhambeni kwexesha.
Iingcebiso zeziphumo ezilungileyo
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Sebenzisa unyango lokukhanya okubomvuulusu olungenanto, kufutshane nomthombo wokukhanya
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Injongo yeImizuzu eli-10–20 kwindawo nganye yonyango
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Namathela kwinkqubo yakho: ixesha elifanayo yonke imihla linceda umzimba wakho ukuba uqhele
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Hlanganisa nokugcina amanzi aneleyo, ukutya okunesondlo, kunye nokuphumla ukuze ufumane iingenelo zomzimba wonke
Isiphelo
Ngoko ke, leliphi ixesha elifanelekileyo lokwenza unyango lokukhanya okubomvu?
Kuxhomekeke kwiiinjongo zobuqu.
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Khethaiiseshoni zasekuseniukunika amandla usuku lwakho nokuxhasa ukucaca kwengqondo.
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Khetha iiiseshoni zangokuhlwaukuphumla, ukuchacha, nokulala ngcono.
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Okanye xuba zombini ukuze kubekho indlela elungeleleneyo.
Nokuba lixesha lini na,ukuhambelana kubalulekileukwandisa iingenelo zonyango lokukhanya okubomvu.