Ukuhlola Isayensi Yokukhanya Nokuthuthukiswa Kokulala
Ezweni lanamuhla elisheshayo, ukuthola ubuthongo obuhle sekuyinselele ezigidini zabantu. Nakuba izithasiselo kanye namagajethi okulala egcwele emakethe, inketho yemvelo, engangenisi umthelela idonsela ukunaka:ukwelashwa kokukhanya okubomvuKodwa ungasebenzisa i-umbhede wokwelapha ngokukhanya okubomvuempeleni kukusiza ulale kangcono?
Ake sihlole isayensi, izindlela zemvelo, kanye nemiphumela yabasebenzisi ephakamisa ukuthi kungaba ngelinye lamathuluzi esimanje asebenza kahle kakhulu okuthuthukisa ikhwalithi yokulala.
Ukuxhumana Phakathi Kokukhanya Nokulala
Imizimba yethu ilawulwa yi-isigqi se-circadian—iwashi langaphakathi elisabela ekukhanyeni kwemvelo. Ukukhanya okuluhlaza okwesibhakabhaka okuvela ezikrinini, ama-LED bulbs, ngisho nokukhanya kwelanga ngezikhathi ezingafanele kungaphazamisa lesi sigqi ngokucindezelai-melatonin, i-hormone ebangela ukuba sizizwe silele.
Ngokungqubuzanayo,ukukhanya okubomvu nokucishe kube yi-infrared(600–850nm) yenzahhayiukuphazamisa ukukhiqizwa kwe-melatonin—futhi empeleni kungase kuyisekele.
Indlela Ukwelashwa Kokukhanya Okubomvu Okungakuthuthukisa Ngayo Ukulala
1.Kukhuthaza Ukukhiqizwa Kwe-Melatonin Yemvelo
Ukukhanya okubomvu kusiza ukugcina amazinga e-melatonin, ikakhulukazi uma kusetshenziswaamahora okuhlwa, okukhuthaza umzimba wakho ukuthi uphumule ngokwemvelo.
2.Ibhalansi ye-Circadian Rhythm
Ukusetshenziswa njalo kokwelashwa kokukhanya okubomvu kuyasizavumelanisa iwashi lakho lebhayoloji, okwenza kube lula ukulala nokuvuka ngezikhathi ezihambisanayo.
3.Yehlisa Ukucindezeleka kanye Namazinga e-Cortisol
Ukukhanya okubomvu kuboniswe kuama-hormone okucindezeleka aphansifuthiukunciphisa ukukhathazeka, okudala isimo sengqondo esizolile esisekela ukuqala kokulala.
4.Kuqeda Ukungakhululeki Okungokomzimba Okuphazamisa Ubuthongo
Uma ubuhlungu bemisipha noma ukuvuvukala okungapheli kukugcina uphapheme, ukwelashwa ngokukhanya okubomvu komzimba wonke kunganciphisa ukungakhululeki kanyephumula umzimba wakho ngaphambi kokulala.
Izifundo Zesayensi Ezisekela Izinzuzo Zokulala
- Ucwaningo lwango-2012 (i-Journal of Athletic Training):Abadlali besifazane abasebenzise ukwelashwa kokukhanya okubomvu ebusuku amasonto amabili baboniseukuthuthuka okuphawulekayo kwekhwalithi yokulala kanye namazinga e-melatonin.
- Ucwaningo lwango-2021 (Imvelo neSayensi Yokulala):Ukukhanya okubomvu kuthuthukisiweukulibaziseka kokuqala kokulala kanye nobude besikhathi sokulala sonke, ikakhulukazi kulabo abanenkinga yokungalali.
- Ucwaningo oluxhaswe yi-NASA:Kusetshenziswe ukukhanya okubomvu ukusiza osomkhathi ukulawula imijikelezo yokulala uma kungekho izimpawu zemvelo zasemini nasebusuku.
Kungani Kudingeka Umbhede Ogcwele Ukukhanya Okubomvu?
Nakuba amadivayisi aphathwa ngesandla kanye namaphaneli obuso ewusizo,imibhede yezibani ezibomvu egcwele umzimba wonkenikezaulwazi olujulile noluhlelekile—ilungele izinzuzo ezihlobene nokulala.
Izinzuzo zombhede ogcwele umzimba:
- Ukuphumula okuphelelekokubili ingqondo nemisipha
- Ukusekelwa kwe-melatonin okusabalele, hhayi nje imiphumela yendawo
- Kuhle kakhuluimikhuba yokulala, okufana nokugeza okufudumele noma ukuzindla
- Kuthuthukisa inhlalakahle iyonke, ukululama, kanye nemizwa
Indlela Yokusebenzisa Ukwelashwa Kokukhanya Okubomvu Ukuze Ulale Kangcono
| Amathiphu Okusebenzisa | Iziqondiso |
|---|---|
| Isikhathi esingcono kakhulu sokusebenzisa | Imizuzu engama-30–90 ngaphambi kokulala |
| Ubude besikhathi | imizuzu eyi-10–20 |
| Imvamisa | Izikhathi ezingu-3-7 ngesonto ukuze uthole imiphumela emihle kakhulu |
| Indawo ezungezile | Sebenzisa ekamelweni elimnyama nelithule ukuze uthuthukise ukuphumula |
| Imikhuba yokwengeza | Hlanganisa nesikhathi esingenasikrini, ukuzindla, noma itiye elifudumele |
Ithiphu Yebhonasi:Sebenzisa ukukhanya okubomvu okuzungezile ekhaya lakho ngezikhathi zakusihlwa ukuze uqinise ukukhiqizwa kwe-melatonin yemvelo.
Ubani Ongazuza?
- Abantu abaneukuqwasha noma ikhwalithi yokulala engeyinhle
- Abantu abasebenzayoamashifu asebusukunoma ukuhamba njalo
- Abadlali noma ochwepheshe abadinga ukululama okusheshayo nokuphumula okujulile
- Noma ubani onayoukucindezeleka, ukukhathazeka, noma ubuhlungu obungapheliokuthinta ubuthongo babo
Isinqumo Sokugcina: Ingabe Umbhede Wokwelapha Okhanyayo Obomvu Ungakusiza Ulale?
Yebo.Nakuba kungelona ikhambi elizimele lezinkinga ezinkulu zokulala,imibhede yokwelapha ngokukhanya okubomvu iyindlela ephephile, esekelwa ngokwesayensiukusiza umzimba wakho uphumule, unciphise ukucindezeleka, futhi usekele ngokwemvelo ubuthongo obunzulu nobuthongo obuningi.
Kungakhathaliseki ukuthi uzama ukuphumula ngemva kosuku olude noma usetha kabusha iwashi lakho langaphakathi, umbhede wokwelapha okhanyayo ungaba yinto enamandla ekwengezeni kwakho kwansuku zonke—ngaphandle kwemiphumela emibi yemithi noma izithasiselo ze-melatonin.