Ngabe Izibani Zelanga Ziyayiphakamisa Ngempela Imimoya Yakho Futhi Zelaphe Ukuphazamiseka Kwesikhathi Esithikamezayo?

-Delile

• Yini isibani selanga?
• Ukusetshenziswa kwesibani selanga
• Ilanga lelanga lenkinga ethile yonyaka yokuphazamiseka (SAD)
• Ilanga lelanga lokudangala
• Ilanga lelanga lokuphazamiseka kokulala
• Ilanga lelanga lokuwohloka komqondo
• Imibono eyiphutha ngokusetshenziswa kwesibani selanga
• Izingozi zezempilo
• Isetshenziswa kanjani
• Ungathenga kuphi
• Ukuthatha

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

Yini isibani selanga?

Isibani selanga, esibizwa nangokuthi isibani se-SAD noma ibhokisi elikhanyayo, ukukhanya okukhethekile okulingisa ukukhanya kwangaphandle kwemvelo. Ukwelashwa okukhanyayo, futhi kwesinye isikhathi okubizwa ngokuthi ukwelashwa okukhanyayo okukhanyayo, kuyindlela yokwelapha ephumelelayo yokuphazamiseka kwesizini (SAD).

I-SAD uhlobo lokudangala olwenzeka ngesikhathi sokuwa nasebusika lapho kunamahora ambalwa okukhanya kwelanga.

Ukukhanya okuvela kusibani selanga kukholakala ukuthi kunomthelela omuhle ku-serotonin ne-melatonin. Lawa makhemikhali asiza ukulawula umjikelezo wakho wokulala nowokuvuka. ISerotonin ibuye isize ekwehliseni ukukhathazeka futhi ithuthukise imizwa. Amazinga aphansi e-serotonin axhumene nokudangala.

Ukusetshenziswa kwesibani selanga

Isibani selanga sisetshenziswa kakhulu ukwelapha i-SAD, kepha ukwelashwa okulula kuyasetshenziswa ukwelapha ezinye izimo, kufaka phakathi:

• ukudana
• ukuphazamiseka kokulala
• ukuwohloka komqondo

Funda ukuze ufunde kabanzi ngalezi zimo nokuthi izibani zelanga zingasiza kanjani.

Ilanga lelanga lenkinga ethile yonyaka yokuphazamiseka (SAD)

I-SAD uhlobo lokucindezeleka oluqala futhi luphele cishe ngesikhathi esifanayo njalo ngonyaka lapho izinsuku ziba mfushane. Abantu abahlala kude nenyakatho nenkabazwe bathinteka kakhulu kunalabo abahlala ezindaweni ezishisayo.

I-SAD ingadala izimpawu eziqeda amandla, njengokuzizwa ucindezelekile usuku lonke, amandla amancane, nemicabango yokuzibulala. Ukulala ngokweqile nokuzuza kwesisindo nakho kuyizimpawu ezivamile ze-SAD.

Ukuhlala phambi kwesibani selanga kungakapheli ihora lokuqala lokuvuka nsuku zonke kungathuthukisa izimpawu ze-SAD ezinsukwini ezimbalwa kuye emasontweni ambalwa.

Kutholakale ukuthi imiphumela ingabonakala ngokushesha njengemizuzu engama-20 kuseshini yokuqala. Njengoba ukwelashwa okulula kusebenza ngokushesha futhi kunemiphumela engemihle, imvamisa kuyindlela yokuqala yokwelashwa kwe-SAD, kune-anti-depressants.

Ngokuya ngocwaningo, ukwelashwa okulula kubonakala kuthuthukisa umsebenzi we-serotonin nokukhiqizwa kwe-melatonin, okuthuthukisa imizwa futhi kusize ukubuyisa isigqi se-circadian sokulala okuthuthukisiwe.

Ilanga lelanga lokudangala

Ukwelashwa okulula kwesinye isikhathi kusetshenziselwa ukwelapha ezinye izinhlobo zokudangala okungacabangi. A ekusebenzeni kokwelapha okulula okusetshenzisiwe kukodwa noma kuhlanganiswe nemithi elwa nokudangala kutholakale ukuthi zombili izindlela zazisiza.

Abahlanganyeli ocwaningweni bahlukaniswe ngamaqembu amathathu:

• iqembu elilodwa lathola ukwelashwa okulula kanye nephilisi le-placebo
• iqembu elilodwa lithole idivayisi ekhanyayo ye-placebo kanye ne-anti-depressant
• iqembu elilodwa lathola i-anti-depressant and light therapy

Abaphenyi bathole ukuthi ukwelashwa okulula, uma kusetshenziswa wedwa noma kuhlanganiswe ne-antidepressant, bekwazi kangcono ukulwa nezimpawu zokudangala uma kuqhathaniswa ne-placebo.

Ilanga lelanga lokuphazamiseka kokulala

Ukwelashwa okukhanyayo okukhanyayo kuyindlela yokwelapha esebenzayo yokuphazamiseka okuthile kokulala.

Izinkinga ezithile zokulala, i-jet lag, nomsebenzi wokushintsha kungacasula isigqi se-circadian somzimba wakho. Le yiwashi lomzimba lakho langaphakathi elikusiza ukuthi uqaphele phakathi nesikhathi sasemini futhi ulale ebusuku.

Lapho isigqi se-circadian somzimba wakho sicasukile, singadala ukuqwasha nokukhathala okukhulu. Kungaphazamisa namandla akho okusebenza.

Ukuvezwa ekukhanyeni okufakelwayo okuvela kusibani selanga ngezikhathi ezithile kungasiza ukuvumelanisa isigqi sakho se-circadian futhi kuthuthukise izikhathi zakho zokulala nezokuvuka.

Ilanga lelanga lokuwohloka komqondo

bathole ukuthi ukwelashwa okulula kungasiza ekwelapheni ukuphazamiseka kokulala okuhlobene nesifo i-Alzheimer's and dementia.

Ukuphazamiseka kokulala kuvamile kubantu abanesifo sokuwohloka komqondo futhi kuvame ukuholela ekuxakaneni nasekucindezelekeni. Ukwelashwa okulula kungazithuthukisa lezi zimpawu.

Umphumela wokwelashwa okulula nokusetshenziswa kwezikimu zokukhanyisa ezingamahora angama-24 ezindaweni zokunakekela nakho kuyahlolwa. Ngokusho kocwaningo lwakamuva, ukungatholakali ngokwanele ekukhanyeni okuphezulu ngamandla emini kungathinta kabi impilo nenhlalakahle yezakhamizi ezinesifo sengqondo.

Imibono eyiphutha ngokusetshenziswa kwesibani selanga

Kubalulekile ukuqaphela ukuthi amalambu elanga okushuka nalawo asetshenziselwa ukwelapha ukuphazamiseka kwesikhumba awafani nalawo asetshenziselwa i-SAD nezinye izimo ezishiwo kule ndatshana.

Izibani zelanga ezisetshenziselwa ukukhanya kwe-SAD kukhanya kakhulu noma konke ukukhanya kwe-ultraviolet (UV). Ukusebenzisa uhlobo lwesibani olungalungile kungalimaza amehlo akho futhi kudale neminye imiphumela emibi.

Uhlobo lwezibani zelanga ezisetshenziselwa ukwelapha i-SAD ngeke zikunike isikhumba noma zikhuphule amazinga akho kavithamini D.

Izingozi zezempilo

Amalambu elanga ngokuvamile abhekwa njengaphephile ngoba awakhiphi imisebe ye-UV. Uma imiphumela emibi yenzeka, imvamisa imnene futhi iyazihambela yodwa zingakapheli izinsuku ezimbalwa.

Imiphumela emibi engaba khona ingafaka:

• ikhanda
• isibumbu
• isicanucanu

Ungakwazi ukulawula imiphumela yakho emibi ngokuhlala kude kude nesibani selanga, noma ukunciphisa isikhathi osichitha phambi kwesibani selanga.

Abanye abantu bangaba nokuzwela okwengeziwe ekukhanyeni ngenxa yezimo ezithile zezokwelapha, njengokuwohloka kwe-macular, lupus, noma ukuphazamiseka kwezicubu.

Ukwelashwa okukhanyayo nakho kungadala isiqephu somuntu kubantu abane-bipolar disorder. Khuluma nodokotela ngaphambi kokusebenzisa isibani selanga uma unalezi zimo.

Isetshenziswa kanjani

Ukuthola imiphumela emihle kakhulu kusibani selanga, isibani sidinga ukungena emehlweni akho ngokungaqondile. Amehlo akho kufanele avuleke, kepha kufanele ugweme ukubuka ngqo ekukhanyeni.

Ekuseni yisikhathi esihle kakhulu sokusebenzisa isibani selanga ukwelashwa okulula, ngokusho kweCleveland Clinic.

Kunconywa isibani selanga esinamandla we-10,000 lux. Lokho yi-lux engu-9 900 ngaphezu kokukhanya okujwayelekile kwasendlini.

Amandla ahlukahlukene ayatholakala futhi isikhathi okufanele usichithe phambi kwesibani selanga sincike ekuqineni. Nakhu ukuthi ungasisebenzisa kanjani isibani selanga ukuthola imiphumela emihle:

• Beka isibani selanga etafuleni noma edeskini ngamasentimitha ayi-16 kuye kwangama-24 kude nobuso bakho.
• Beka isibani selanga ngama-degree ayi-30 ngaphezulu.
• Ungabheki ngqo ekukhanyeni.
• Hlala phambi kwesibani selanga imizuzu engama-20 kuye kwengama-30 noma isikhathi esinconywe ngumenzi noma udokotela.
• Zama ukusebenzisa isibani selanga ngasikhathi sinye nsuku zonke.

Ungathenga kuphi

Ungathenga amalambu elanga ezitolo zokuthengisa naku-inthanethi ngaphandle kwemithi kadokotela. Izindleko ezijwayelekile zesibani selanga zizungeze u- $ 150, kepha intengo iyahluka ngokuya ngomthengisi, uphawu, namandla.

Bheka la malambu atholakala ku-Amazon.

Khetha isibani selanga esisebenzisa ukukhanya okumhlophe okukhanyayo ukuthola imiphumela emihle.

Ukuthatha

Ukusetshenziswa okungaguquki kwesibani selanga kungasiza ekuthuthukiseni imizwa yakho nezinye izimpawu ze-SAD. Khuluma nodokotela ngaphambi kokusebenzisa futhi njalo ulandele imihlahlandlela yomkhiqizi.