Ukukhanya okuluhlaza okwesibhakabhaka kungadala ukuqwasha nokuguga kwesikhumba

-Delile

• Izingozi ezinkulu zempilo
• Ukukhanya okuluhlaza okwesibhakabhaka kukuthinta kanjani ukulala
• Ukukhanya okwesibhakabhaka kusithinta kanjani isikhumba
• Okufanele ukwenze ukunciphisa ukuvezwa

Ukusebenzisa iselula yakho ebusuku, ngaphambi kokulala, kungadala ukuqwasha futhi kwehlise izinga lokulala, kanye nokwandisa amathuba okudangala noma umfutho wegazi ophakeme. Lokhu kungenxa yokuthi ukukhanya okukhishwa yimishini kagesi kuluhlaza okwesibhakabhaka, okuvusa ubuchopho ukuba buhlale busebenza isikhathi eside, kuvimbele ukulala nokunciphisa umjikelezo womjikelezo wokulala wokuvuka.

Ngaphezu kwalokho, izifundo eziningana zifakazela ukuthi ukukhanya okuluhlaza okwesibhakabhaka nakho kungasheshisa ukuguga kwesikhumba futhi kuvuselele ukubala kombala, ikakhulukazi kwizikhumba ezimnyama.

Kepha akuyena umakhalekhukhwini kuphela okhipha lokhu kukhanya okuluhlaza okhubaza ubuthongo, noma yisiphi isikrini se-elekthronikhi sinomphumela ofanayo, njenge-TV, ithebhulethi, ikhompyutha, ngisho nezibani ze-fluorescent ezingakulungele ukungena endlini. Ngakho-ke, okuhle ukuthi izikrini azisetshenziswa ngaphambi kokulala, noma okungenani imizuzu engama-30 ngaphambi kokulala futhi kuyalulekwa futhi ukuvikela isikhumba usuku lonke.

Izingozi ezinkulu zempilo

Ingozi enkulu yokusebenzisa izikrini zikagesi ngaphambi kokulala ihlobene nobunzima bokulala. Ngakho-ke, lolu hlobo lokukhanya lungakwazi ukuthinta umjikelezo wemvelo womuntu, okuthi, ngokuhamba kwesikhathi, kungaholela engcupheni enkulu yokuthola izinkinga zempilo, ezinjengalezi:

• Isifo sikashukela;
• Ukukhuluphala;
• Ukudangala;
• Izifo zenhliziyo, ezifana nomfutho wegazi ophakeme noma i-arrhythmia.

Ngaphezu kwalezi zingcuphe, lolu hlobo lokukhanya lubangela nokukhathala okukhulu emehlweni, ngoba ukukhanya okwesibhakabhaka kunzima kakhulu ukugxila ngakho-ke, amehlo adinga ukuguquguquka njalo. Isikhumba siphinde sithintwe yilokhu kukhanya, okunikela ekugugeni kwesikhumba futhi kuvuse nombala.

Kodwa-ke, kusadingeka izifundo eziningi ukufakazela lolu hlobo lobungozi, futhi lapho kubonakala sengathi kunokuvumelana okukhulu kuthinta lolu hlobo lokukhanya ekulaleni nekhwalithi yalo.

Qonda ukuthi ezinye izingozi zingadala ukusetshenziswa kaningi kweselula.

Ukukhanya okuluhlaza okwesibhakabhaka kukuthinta kanjani ukulala

Cishe yonke imibala yokukhanya ingathinta ukulala, njengoba idala ukuthi ubuchopho bukhiqize i-melatonin encane, eyi-hormone enkulu ebhekene nokusiza ukulala ebusuku.

Kodwa-ke, ukukhanya okuluhlaza okwesibhakabhaka, okukhiqizwa cishe yibo bonke amadivayisi we-elektroniki, kubonakala sengathi kunebude obude obuthinta ukukhiqizwa kwale hormone kakhulu, kunciphisa inani laso kuze kube ngamahora ama-3 ngemuva kokuvezwa.

Ngakho-ke, abantu abachayeke ekukhanyeni kwemishini kagesi kuze kube yimizuzu embalwa ngaphambi kokulala, bangaba namazinga aphansi e-melatonin, angadala ubunzima ekulaleni futhi, futhi, nobunzima ekugcineni ukulala kwekhwalithi.

Ukukhanya okwesibhakabhaka kusithinta kanjani isikhumba

Ukukhanya okuluhlaza okwesibhakabhaka kunomthelela ekugugeni kwesikhumba ngoba singena ngokujule kuzo zonke izingqimba, kubangele uketshezi kwe-lipids, okuholela ekukhishweni kwama-radicals amahhala, alimaza amangqamuzana esikhumba.

Ngaphezu kwalokho, ukukhanya okuluhlaza okwesibhakabhaka nakho kuneqhaza ekonakaleni kwama-enzyme esikhumba, okuholela ekubhujisweni kwemicu ye-collagen kanye nokwehliswa kokukhiqizwa kwe-collagen, okwenza isikhumba siguge kakhulu, siphelelwe amanzi emzimbeni futhi sithambekele ekubalweni ngombala, okuholela ekubukekeni kwamabala, ikakhulukazi abantu abanesikhumba esimnyama.

Funda ukuthi ungazigwema kanjani izisihla ebusweni bakho ezibangelwa ukusebenzisa iselula yakho nekhompyutha.

Okufanele ukwenze ukunciphisa ukuvezwa

Ukugwema izingozi zokukhanya okuluhlaza okwesibhakabhaka, kunconywa ukuthatha ezinye izindlela zokuphepha ezifana nalezi:

• Faka izinhlelo zokusebenza efonini yakho evumela ukukhanya ukuthi kuguqulwe kusuka kokuluhlaza okwesibhakabhaka kuphuzi noma okusawolintshi;
• Gwema ukusebenzisa izinto zikagesi amahora angafika kwangu-2 noma ama-3 ngaphambi kokulala;
• Uncamela amalambu aphuzi afudumele noma okubomvu ukukhanyisa indlu ebusuku;
• Gqoka izibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka;
• Ukubeka isilondolozi sesikrini kumakhalekhukhwini futhiithebhulethi,evikela ekukhanyeni okuluhlaza okwesibhakabhaka;
• Gqoka ukuvikelwa kobuso evikela ekukhanyeni okuluhlaza okwesibhakabhaka, futhi enama-antioxidants ekubunjweni kwayo, enza ama-radicals wamahhala anciphise.

Ngaphezu kwalokho, kunconywa futhi ukunciphisa ukusetshenziswa kwalawa madivayisi.