Ingabe Ubuchwepheshe Buyithinta Kanjani Impilo Yakho? Okuhle, Okubi Namathiphu Okusetshenziswa

-Delile

• Uhlobo lwamehlo edijithali
• Izinkinga zemisipha
• Izinkinga zokulala
• Izinkinga ezingokomzwelo
• Imiphumela emibi yobuchwepheshe ezinganeni
• Yini izincomo zesikhathi sesikrini ngokweminyaka?
• Imiphumela emihle yezobuchwepheshe
• Izindlela zokusebenzisa kakhulu ubuchwepheshe
• Ukudla okudlela endlini

Zonke izinhlobo zobuchwepheshe zisizungezile. Kusuka kumalaptop ethu, amathebulethi, nezingcingo zethu kuya kubuchwepheshe obusemaceleni obuqhubekisela phambili ezokwelapha, isayensi nemfundo.

Ubuchwepheshe buhlale lapha, kepha buhlala buhle futhi buyanda. Njengoba ubuchwepheshe obusha ngamunye bufika endaweni, bunamandla okuthuthukisa izimpilo. Kepha, kwezinye izimo, futhi kunamandla okuthinta kabi impilo yomzimba nengokomzwelo.

Qhubeka ufunde njengoba sibheka imiphumela embalwa engemihle engaba khona yobuchwepheshe futhi sinikeze amathiphu ngezindlela ezinempilo zokuyisebenzisa.

Uhlobo lwamehlo edijithali

Ngokwe-American Optometric Association (AOA), ukusetshenziswa isikhathi eside kwamakhompyutha, amathebulethi namaselula kungaholela ekucindezelekeni kwamehlo kwidijithali.

Izimpawu zobunzima bedijithali zingafaka:

• ukungaboni kahle
• amehlo omile
• ikhanda
• ubuhlungu bentamo nehlombe

Izici ezinomthelela ukukhanya kwamehlo, ukukhanya okungalungile, nebanga lokubuka elingafanele.

I-AOA incoma umthetho we-20-20-20 wokunciphisa ubunzima bamehlo. Ukuze ulandele lo mthetho, zama ukuthatha ikhefu lamasekhondi angama-20 njalo emizuzwini engu-20 ukuze ubuke okuthile okuqhele ngamamitha angu-20.

Izinkinga zemisipha

Uma usebenzisa i-smartphone, amathuba ukuthi ubambe ikhanda lakho endaweni engeyona eyemvelo eya phambili. Lesi sikhundla sibeka ingcindezi enkulu entanyeni yakho, emahlombe, nasemgogodleni.

Ucwaningo oluncane lwe-2017 luthole ubudlelwane obucacile phakathi kokulutha okuzimele okusetshenzisiwe kwe-smartphone nezinkinga zentamo.

Ucwaningo lwangaphambilini luthole ukuthi phakathi kwentsha, ubuhlungu bentamo ehlombe kanye nobuhlungu beqolo obuphansi bakhuphuka phakathi nawo-1990s ngesikhathi esifanayo lapho ukusetshenziswa kolwazi nobuchwepheshe bezokuxhumana kwakhula.

Ukusetshenziswa ngokweqile kwetheknoloji nakho kungaholela ekulimaleni okuphindiwe kweminwe, izithupha, nezihlakala.

Uma uzwa ubuhlungu bezobuchwepheshe, ungathatha izinyathelo ezilandelayo ukunciphisa lezi zinkinga:

• thatha ikhefu kaningi ukuze welule
• dala indawo yokusebenza ye-ergonomic
• gcina ukuma okufanele ngenkathi usebenzisa amadivayisi akho

Uma ubuhlungu buqhubeka, bheka udokotela.

Izinkinga zokulala

Ubuchwepheshe egumbini lokulala bungaphazamisa ukulala ngezindlela eziningi.

NgokweNational Sleep Foundation, abantu abangamaphesenti angama-90 e-United States bathi basebenzisa imishini yobuchwepheshe ehoreni ngaphambi kokuyolala, okungakhuthaza ukwakheka ngokomzimba nangokwengqondo ngokwanele ukuba kuthinte ukulala.

Ucwaningo lwango-2015 lubonise ukuthi ukuvezwa kokukhanya okuluhlaza okwesibhakabhaka okukhishwa amadivayisi kungacindezela i-melatonin futhi kuphazamise iwashi lakho le-circadian. Yomibili le miphumela ingenza kube nzima ukulala futhi iholele ekutheni ungaqapheli ekuseni.

Ukuba nemishini kagesi egumbini lokulala kubeka isilingo ezandleni zakho, futhi kungenza ukucisha kube nzima kakhulu. Lokho, nakho, kungenza kube nzima ukukhukhuleka lapho uzama ukulala.

Izinkinga ezingokomzwelo

Ukusebenzisa imithombo yezokuxhumana kungakwenza uzizwe uxhumeke kakhulu emhlabeni. Kepha, ukuziqhathanisa nabanye kungakushiya uzizwe ungafaneleki noma ushiywe ngaphandle.

Ucwaningo lwakamuva lubheke ukusetshenziswa kwezinkundla zokuxhumana kwabantu abangaphezu kuka-1 700 abaneminyaka ephakathi kwengu-19 nengama-32 ubudala. Abaphenyi bathole ukuthi labo abasebenzisa kakhulu imithombo yezokuxhumana bazizwa behlukanisiwe emphakathini kunalabo abachitha isikhathi esincane ezinkundleni zokuxhumana.

Isitshudeni samabanga aphakeme eConnecticut sithole ukuthi ukusetshenziswa kwe-intanethi bekuyinkinga cishe ngamaphesenti ama-4 ababambiqhaza.

Abaphenyi bathi kungahle kube khona ubudlelwane phakathi kokusetshenziswa kwe-intanethi okunenkinga nokudangala, ukusetshenziswa kwezidakamizwa, nokuziphatha okunolaka. Babuye baphawula nokuthi abafana besikole samabanga aphakeme, okuthi, ngokusho kwabaphenyi, bavame ukuba ngabasebenzisi abanzima be-intanethi, bangahle bangazazi lezi zinkinga.

Kutholwe okutholakele okuxubile ebudlelwaneni ukuxhumana nomphakathi okunakho nokudangala nokukhathazeka. Ubufakazi bukhombisa ukuthi ukusetshenziswa kwenethiwekhi yokuxhumana nabantu kuhambisana nokugula ngengqondo nenhlalakahle.

Kodwa-ke, abacwaningi baqaphele ukuthi ukuthi kunomphumela omuhle noma olimazayo kuncike kwikhwalithi yezici zenhlalo endaweni yokuxhumana nabantu.

Ucwaningo oluningi luyadingeka ukwenza iziphetho ngesizathu nomphumela.

Uma ukusetshenziswa kwemithombo yezokuxhumana kukwenza uzizwe ukhathazekile noma ucindezelekile, zama ukunciphisa ukuze ubone ukuthi ukwenza lokho kuyawenza yini umehluko.

Imiphumela emibi yobuchwepheshe ezinganeni

Okutholakele kokuphakanyisiwe kokuthi ngisho nangemva kokukhipha ukudla okungenamsoco nokuzivocavoca umzimba, ubuchwepheshe bubonakala buyithinta impilo yezingane nentsha.

Abaphenyi basebenzise incazelo ebanzi yesikhathi sesikrini esifaka:

• ithelevishini
• amageyimu evidiyo
• amafoni
• tech amathoyizi

Benza isifundo esilula sokuhlangana besebenzisa ucwaningo lwe-inthanethi olungaziwa. Ababhali bokutadisha baphethe ngokuthi abazali nabanakekeli kufanele basize izingane zifunde ukunciphisa isikhathi sonke sesikrini.

Ngokusho kweMayo Clinic, isikhathi sokudlala esingahlelekile singcono ebuchosheni obukhula bengane kunemithombo yezobuchwepheshe. Eminyakeni engu-2 ubudala, izingane zingazuza kwesinye isikhathi sesikrini, kepha akufanele zingene esikhundleni samanye amathuba abalulekile okufunda, afaka isikhathi sokudlala.

Ucwaningo luxhumanise isikhathi sesikrini esiningi kakhulu noma isikhathi sesikrini esisezingeni eliphansi ku:

• izinkinga zokuziphatha
• isikhathi esincane sokudlala nokulahleka kwamakhono omphakathi
• ukukhuluphala ngokweqile
• izinkinga zokulala
• udlame

Njengabantu abadala, izingane ezichitha isikhathi esiningi kumadivayisi edijithali zingathola izimpawu zokucindezelwa kwamehlo. I-AOA yeluleka abazali nabanakekeli ukuthi babheke izimpawu zokukhubazeka kwamehlo kwidijithali ezinganeni futhi bakhuthaze amakhefu abukwayo kaningi.

Ucwaningo lwe-2018 lwentsha eneminyaka eyi-15 ne-16 ithole ukuhlangana phakathi kokusetshenziswa kaningi kwemidiya yedijithali kanye nokuthuthukiswa kwezimpawu zokukhathazeka kokushoda kokungasebenzi (ADHD).

Ucwaningo lubandakanya iqembu labafundi abade abazibikise ngokusebenzisa kwabo imisebenzi ye-14 yemidiya yedijithali, futhi ibandakanya nenkathi yokulandela eyizinyanga ezingama-24. Ucwaningo oluningi luyadingeka ukuqinisekisa ukuthi ngabe luyinhlangano ye-causal.

Yini izincomo zesikhathi sesikrini ngokweminyaka?

I-American Academy of Pediatrics (APA) yenza izincomo ezilandelayo zesikhathi sesikrini:

I-APA iphinda income ukuthi abazali nabanakekeli babeke izikhathi ezingenazindaba, njengesikhathi sokudla kwakusihlwa, kanye nezindawo ezingenabo abezindaba ekhaya.

Imiphumela emihle yezobuchwepheshe

Ubuchwepheshe budlala indima cishe kuzo zonke izingxenye zempilo yethu, noma ngabe siyazi noma cha. Lezi ngezinye zezindlela ezimbalwa lapho ubuchwepheshe bungathinta impilo yethu ngokomzimba nangokwengqondo:

• izinhlelo zokusebenza zezempilo ukulandelela izifo ezingamahlalakhona nokuxhumana ngemininingwane ebalulekile kodokotela
• izinhlelo zokusebenza zezempilo ezikusiza ukulandela umkhondo wokudla, ukuzivocavoca, kanye nolwazi lwezempilo yengqondo
• amarekhodi ezokwelapha aku-inthanethi akunikeza ukufinyelela emiphumeleni yokuhlola futhi akuvumela ukuthi ugcwalise imiyalelo
• ukuvakashelwa ngodokotela okungokoqobo
• imfundo eku-inthanethi nokulula kocwaningo
• ukuxhumana okuthuthukile nabanye, okungathuthukisa umuzwa wokuxhuma

Izindlela zokusebenzisa kakhulu ubuchwepheshe

Ngokuthuthuka okusha ngakunye kwezobuchwepheshe, kuba lula ukudlula ngokweqile. Lapho sibanjwa kakhulu yikho, singakuzwa ezingqondweni nasemizimbeni yethu. Ngakho-ke, kungakanani okuningi kakhulu?

Impendulo ingumuntu ngamunye njengawe. Nazi ezinye izimpawu zokuthi ungahle uncike kakhulu kubuchwepheshe:

• Umndeni wakho noma abangane bakho bakhononda ngokusetshenziswa kwakho kobuchwepheshe.
• Ubudedele ubudlelwano ngenxa yobuchwepheshe, abantu kwesinye isikhathi ababhekise kubo njengokubhuqa.
• Iphazamise umsebenzi wakho.
• Uphelelwa ubuthongo noma weqa imisebenzi ebonakalayo ngenxa yokusebenzisa ubuchwepheshe.
• Kukubangela ingcindezi noma ukukhathazeka, noma uqaphela imiphumela emibi yomzimba, njengokuqaqanjelwa yikhanda, ubunzima bamehlo, ubuhlungu bemisipha, noma ukulimala ngokweqile.
• Awubonakali ume.

Uma lokho kuzwakala kujwayelekile, nazi ezinye izindlela zokwehlisa isikhathi sesikrini:

• Sula ifoni yakho ngezinhlelo zokusebenza ezingabalulekile ukukugcina ekuhloleni njalo ukuthola izibuyekezo. Dweba isikhathi esithile, esilinganiselwe sokusebenzisa amadivayisi akho.
• Shintsha isikhathi esithile sethelevishini sibe yisikhathi sokuvivinya umzimba.
• Gcina izinto zikagesi ngaphandle kwegumbi lokulala. Bakhokhise kwelinye igumbi. Guqula amawashi namanye amadivayisi akhanyayo ngasodongeni ngesikhathi sokulala.
• Yenza isikhathi esingenamagajethi sesikhathi sokudla.
• Beka phambili ubudlelwano bomhlaba wangempela kubudlelwano be-inthanethi.

Uma unesibopho sezingane:

• Nciphisa isikhathi sabo sesikrini, usivumele ngezikhathi ezithile zosuku futhi usikhawulele ngesikhathi semisebenzi efana nokudla nangaphambi kokulala.
• Yazi abakwenzayo. Buyekeza izinhlelo zabo, imidlalo, nezinhlelo zokusebenza, bese ukhuthaze lezo ezibandakanyayo kunalezo ezingenzi lutho.
• Dlalani imidlalo futhi nihlole ubuchwepheshe ndawonye.
• Sebenzisa ngokunenzuzo izilawuli zabazali.
• Qiniseka ukuthi izingane zinesikhathi sokudlala esijwayelekile, esingahlelekile, esingenabuchwepheshe.
• Khuthaza isikhathi sokubhekana nobungani obuku-inthanethi.

Ukudla okudlela endlini

Ubuchwepheshe buyingxenye yezimpilo zethu. Kungaba nemiphumela engemihle, kepha futhi kunganikeza ngezinzuzo eziningi ezinhle futhi kudlale indima ebalulekile kwezemfundo, kwezempilo nasenhlalakahleni ejwayelekile.

Ukwazi imiphumela emibi engaba khona kungakusiza uthathe izinyathelo zokuyikhomba nokuyinciphisa ukuze ukwazi ukujabulela izici ezinhle zobuchwepheshe.