Ukukhanya okuluhlaza nokulala: Kuyini ukuxhumana?

-Delile

• Ukukhanya okuluhlaza okwesibhakabhaka kuphazamisa ukulala kwakho
• Izibuko ezinombala zingasiza
• Ezinye izindlela zokuvimba
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukulala kungenye yezinsika zempilo efanelekile.

Kodwa-ke, abantu balala kancane kakhulu kunalokho ababekwenza esikhathini esedlule. Izinga lokulala nalo lehlile.

Ukungalali kahle kuhlotshaniswa nesifo senhliziyo, uhlobo lwesibili sikashukela, ukudangala, nokukhuluphala ngokweqile (,,,).

Ukusetshenziswa kwezibani zokufakelwa kanye ne-elektroniki ebusuku kungaba nomthelela ezinkingeni zokulala. Lawa madivayisi akhipha ukukhanya kobude obuhlaza okwesibhakabhaka, obungakhohlisa ubuchopho bakho ukuthi ucabange ukuthi kusesemini ().

Ucwaningo oluningi lubonisa ukuthi ukukhanya okwesibhakabhaka kusihlwa kuphazamisa imijikelezo yemvelo yobuchopho bakho yokulala, ebalulekile empilweni efanelekile (6,).

Lo mbhalo uchaza ukuthi ukuvimba ukukhanya okwesibhakabhaka ebusuku kungasiza kanjani ukulala kwakho.

Ukukhanya okuluhlaza okwesibhakabhaka kuphazamisa ukulala kwakho

Umzimba wakho unewashi langaphakathi elilawula isigqi sakho se-circadian - umjikelezo webhayoloji wamahora angama-24 onomthelela emisebenzini eminingi yangaphakathi (8).

Okubaluleke kakhulu, inquma ukuthi umzimba wakho unconyelwe nini ukuthi uphapheme noma ulele ().

Kodwa-ke, isigqi sakho se-circadian sidinga amasiginali avela endaweni yangaphandle - okubaluleke kakhulu ukukhanya kwemini nobumnyama - ukuzilungisa.

Ukukhanya kwe-blue-wavelength kuvusa izinzwa emehlweni akho ukuthumela izimpawu ewashini langaphakathi lobuchopho bakho.

Khumbula ukuthi ukukhanya kwelanga nokukhanya okumhlophe kuqukethe inhlanganisela yamaza ehlukahlukene, ngayinye enenani elikhulu lokukhanya okuluhlaza okwesibhakabhaka ().

Ukuthola ukukhanya okuluhlaza okwesibhakabhaka, ikakhulukazi elangeni, ngesikhathi sasemini kukusiza ukuthi uhlale uqaphile ngenkathi uthuthukisa ukusebenza nomoya ().

Imishini yokwelapha eluhlaza okwesibhakabhaka ingasiza ekwelapheni ukudangala, futhi ama-light light blue akhonjisiwe anciphisa ukukhathala futhi athuthukise imizwa, ukusebenza, nokulala kwabasebenzi basehhovisi (,,).

Kodwa-ke, ama-light light nezinsimbi zobuchwepheshe zanamuhla, ikakhulukazi ama-computer monitors, ngokufanayo akhiqiza ukukhanya okukhulu okuluhlaza okwesibhakabhaka futhi angaphazamisa iwashi lakho langaphakathi uma uvezwa yizo kusihlwa.

Lapho sekuba mnyama, indlala yakho ye-pineal ikhipha i-hormone melatonin, etshela umzimba wakho ukuthi ukhathele futhi ulale.

Ukukhanya okuluhlaza okwesibhakabhaka, noma ngabe kuvela elangeni noma kwi-laptop, kusebenza kahle ekuvimbeleni ukukhiqizwa kwe-melatonin - ngaleyo ndlela kunciphise ubungako nekhwalithi yokulala kwakho (,).

Izifundo zixhumanisa ukucindezelwa kwe-melatonin kusihlwa nezinkinga ezahlukahlukene zezempilo, kufaka phakathi i-metabolic syndrome, ukukhuluphala ngokweqile, umdlavuza nokudangala (, 18,,).

Ukukhanya okuluhlaza okwesibhakabhaka kusihlwa kwenza ingqondo yakho icabange ukuthi kusemini, okuvimbela ukukhiqizwa kwe-melatonin futhi kunciphise ubuningi nekhwalithi yokulala kwakho.

Izibuko ezinombala zingasiza

Izibuko ezinombala we-Amber zinikela ngendlela elula nephumelela kunazo zonke yokugwema ukuvezwa kokukhanya okuluhlaza okwesibhakabhaka ebusuku.

Lezi zibuko zivimba ngempumelelo konke ukukhanya okuluhlaza okwesibhakabhaka. Ngakho-ke, ubuchopho bakho abutholi isignali yokuthi kufanele uhlale uphapheme.

Ucwaningo lukhombisa ukuthi lapho abantu besebenzisa izibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka, ngisho nasekamelweni elikhanyisiwe noma ngenkathi basebenzisa i-elektroniki, bakhiqiza i-melatonin eningi ngokungathi kumnyama (, 22).

Kokunye ukuhlola, amazinga abantu e-melatonin kusihlwa ayefaniswa nokukhanya okufiphele, ukukhanya okukhanyayo, nokukhanya okukhanyayo nezibuko ezinombala (23).

Ukukhanya okukhanyayo kucishe kwacindezela ngokuphelele ukukhiqizwa kwe-melatonin, kuyilapho ukukhanya okuncane kungazange.

Ngokuphawulekile, labo ababefaka izibuko bakhiqiza inani elilinganayo le-melatonin njengalezo ezikhanyiselwe ukukhanya okuncane. Izingilazi zikhansele kakhulu umphumela wokucindezela i-melatonin wokukhanya okukhanyayo.

Ngokufanayo, izingilazi ezivimbela ukukhanya okuluhlaza okwesibhakabhaka zikhonjisiwe ukukhuthaza ukuthuthuka okukhulu kokulala nokusebenza kwengqondo.

Kwisifundo esisodwa samasonto amabili, abantu abangama-20 basebenzise izingilazi ezivimbela ukukhanya okuluhlaza okwesibhakabhaka noma izingilazi ezingavimbeli ukukhanya okwesibhakabhaka amahora amathathu ngaphambi kokulala. Iqembu langaphambili lahlangabezana nokuthuthuka okukhulu kuzo zombili ikhwalithi yokulala nomoya ().

Lezi zibuko zitholakale futhi zithuthukisa kakhulu ukulala kubasebenzi be-shift lapho zigqokwe ngaphambi kokulala ().

Ngaphezu kwalokho, ocwaningweni olwenzelwe abantu abadala asebekhulile abane-cataract, ama-lens avimbela ukukhanya okuluhlaza okwesibhakabhaka athuthukise ukulala futhi anciphisa kakhulu ukungasebenzi kahle kwasemini ().

Lokho kusho ukuthi, akuzona zonke izifundo ezisekela ukusetshenziswa kwamalensi noma izibuko eziluhlaza okwesibhakabhaka. Ukuhlaziywa okukodwa kwezifundo eziningana kuphethe ngokuthi kunokushoda kobufakazi obuphezulu obusekela ukusetshenziswa kwabo ().

Noma kunjalo, izingilazi ezi-light-blue-blocking zinganikeza izinzuzo ezithile.

Thenga izingilazi eziluhlaza okwesibhakabhaka online.

Olunye ucwaningo lukhombisa ukuthi izibuko ezivimbela ukukhanya okuluhlaza okwesibhakabhaka zingakhuphula ukukhiqizwa kwe-melatonin kusihlwa, okuholele ekuthuthukisweni okukhulu kokulala nomoya.

Ezinye izindlela zokuvimba

Uma ungafuni ukusebenzisa izibuko njalo ebusuku, kunezinye izindlela ezimbalwa zokunciphisa ukuvezwa kokukhanya okuluhlaza okwesibhakabhaka.

Enye indlela edumile ukufaka uhlelo olubizwa nge- f.lux kwikhompyutha yakho.

Lolu hlelo lulungisa ngokuzenzakalela umbala nokukhanya kwesikrini sakho ngokususelwa kuzoni yakho yesikhathi. Lapho kumnyama ngaphandle, kuvimba ngempumelelo konke ukukhanya okuluhlaza okwesibhakabhaka futhi kunikeza isibonisi sakho umbala ophungile wewolintshi.

Izinhlelo zokusebenza ezifanayo ziyatholakala nge-smartphone yakho.

Amanye amathiphu ambalwa afaka:

• ukucisha zonke izibani ekhaya lakho amahora angu-1-2 ngaphambi kokulala
• ukuthola isibani sokufunda esibomvu noma esisawolintshi, esingakhiphi ukukhanya okuluhlaza okwesibhakabhaka (ukukhanya kwamakhandlela kusebenza kahle, nakho)
• ukugcina ikamelo lakho lokulala limnyama ngokuphelele noma usebenzisa imaski yokulala

Kubalulekile futhi ukuziveza ekukhanyeni okuluhlaza okwesibhakabhaka emini.

Uma ukwazi, phumela ngaphandle ukuze uthole ukukhanya kwelanga. Ngaphandle kwalokho, cabanga ngedivayisi yokwelashwa ngokukhanya okuluhlaza okwesibhakabhaka - isibani esinamandla esilingisa ilanga bese sigeza ubuso namehlo akho ngokukhanya okuluhlaza okwesibhakabhaka.

Ezinye izindlela zokuvimba ukukhanya okuluhlaza okwesibhakabhaka kusihlwa zifaka ukufiphala noma ukucisha amalambu asekhaya lakho nokufaka uhlelo lokusebenza olulungisa ukukhanya kwe-laptop ne-smartphone yakho.

Okubalulekile

Ukukhanya okuluhlaza okwesibhakabhaka, okukhishwa kuma-smartphone, amakhompyutha, namalambu akhanyayo, kungavimbela ukulala kwakho uma uvezwa kukho ebusuku.

Uma unomlando wezinkinga zokulala, zama ukunciphisa ukuvezwa kwakho ekukhanyeni okuluhlaza okwesibhakabhaka ngezikhathi zakusihlwa.

Izibuko ezinombala we-Amber zingasebenza kakhulu.

Izifundo eziningana zisekela amandla abo okuthuthukisa ikhwalithi yokulala.