Ukwelashwa kokukhanya okubomvu (i-RLT) kuyindlela yokwelapha ehlukahlukene evumelakungathuthukisa impilo yesikhumba, kunciphise ukuvuvukala, kuthuthukise ukululama, futhi kuthuthukise isimo sengqondoKodwa isikhathi singathonya ukuthi sisebenza kahle kangakanani emigomweni ehlukene.
1. Ukusetshenziswa Kwasekuseni: Nika Amandla Futhi Uthuthukise Isimo Sengqondo
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Kungani: Ithini le-RLT lasekuseniukukhuthaza amandla eseli (ukukhiqizwa kwe-ATP)futhikhulisa ukuqwashisa, okufana nesibonakaliso "sokuvuka" esithambile emzimbeni wakho.
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Okuhle Kakhulu Kwaba:
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Ukuthuthukisaisimo sengqondo kanye nokucaca kwengqondo
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Ukuthuthukisaamazinga wamandlangosuku
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Ukusekelaukujikeleza kwegazi kwesikhumba nokukhanyangaphambi kokuzifihla nsuku zonke noma ukuzilungisa ubuso
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2. Ukusetshenziswa Kwakusihlwa: Ukusekelwa Kokululama Nokulala
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Kungani: Izikhathi zakusihlwa, ikakhulukaziukukhanya okuseduze kwe-infrared, kungasizaukunciphisa ukuvuvukala, ukunciphisa ubuhlungu, kanye nokuzola imisiphangemva kokujima. Ezinye izifundo ziphakamisa nokuthi kungenzekasekela ukukhiqizwa kwe-melatonin ngokungaqondile, ukusiza ukulala.
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Okuhle Kakhulu Kwaba:
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Ukuvuselelwa kwemisipha ngemva kokujima
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Ukunciphisa ukuqina kwamalunga
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Ukuphumula nokuphulukiswa kwamanxeba
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3. Ukusetshenziswa Noma Kunini: Ukuvumelana Kubaluleke Kakhulu
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Ukwelashwa kokukhanya okubomvuakuphazamisi isigqi se-circadiannjengokukhanya okuluhlaza okwesibhakabhaka.
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Iinto ebaluleke kakhulu ukungaguquguquki, hhayi isikhathi sewashi esiqondile.
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Ubude besikhathi esijwayelekile seseshini: Imizuzu emi-5–20 endaweni ngayinye, izikhathi ezi-2–5 ngesonto, kuye ngedivayisi kanye nomgomo.
4. Amathiphu Emiphumela Efanele
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Gwema Ukusebenzisa Ngokushesha Ngemva Kokuchayeka Elangeni– vumela isikhumba siphole kuqala.
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Isikhumba Esihlanzekile– susa amafutha, izimonyo, noma i-sunscreen ukuze uthole ukukhanya okungcono.
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Izindaba Zebanga– landela iziqondiso zomenzi (ngokuvamile amasentimitha angu-6–12 kumaphaneli).
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Vikela Amehlo– sebenzisa izibuko uma ubhekise ubuso noma ikhanda.
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Hlala Uzinzile– izikhathi ezivamile ziveza imiphumela engcono kunokusetshenziswa ngezikhathi ezithile.
Ukuthatha Okubalulekile
Kukhonaakukho sikhathi "esingalungile"ukusebenzisa ukwelashwa kokukhanya okubomvu, kodwa isikhathi singakwaziizinzuzo ezithuthukisiwe:
| Isikhathi Sosuku | Okuhle Kakhulu Kwaba | Amanothi |
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| Ekuseni | Amandla, isimo sengqondo, ukujikeleza kwegazi kwesikhumba | Gwema ukuchayeka elangeni ngokushesha |
| Ntambama | Isikhumba, ukululama, ukuqaphela | Ivumelana nezimo uma kumatasa |
| Kusihlwa | Ukululama kwemisipha, ukuphumula, ukuphulukiswa kwamanxeba | Ingasekela ukulala ngokungaqondile |
Ukungaguquguquki kubaluleke kakhulu kunesikhathi sewashi.Kungakhathaliseki ukuthi kusesekuseni noma ebusuku, ukusetshenziswa njalo kuvezaizinzuzo zesikhumba zesikhathi eside, ukululama, kanye nokuphila kahle.