Izinkinga zokulala ezifana nokungalali kahle kanye nokungalali kahle azithinti nje kuphela izimo zesikhumba, kodwa futhi zinomthelela omkhulu empilweni yomzimba kanye nekhwalithi yokuphila. Ukuze ulale kahle ebusuku, ukwelashwa kwendabuko kuvame ukusekelwe kuma-tranquilizer, kodwa ukusetshenziswa kwesikhathi eside kungaholela kalula ekuthembeleni emithini futhi kungabangela uchungechunge lwemiphumela emibi. Ngenxa yalokhu, ukwelashwa kokukhanya okubomvu, okuphephile, okungenamithi, futhi okungangenisi uhlaselo, kuye kwaba yindlela entsha kubantu abaningi yokuthuthukisa ikhwalithi yokulala.
Ngokusho kocwaningo olwenziwe yithimba likaZhao Jiexiu, umqondisi we-Institute of Sports Science of the General Administration of Sports of China, ukukhanya okubomvu emzimbeni wonke izinsuku ezingu-14 kuthuthukise ubuthongo, amazinga e-serum melatonin kanye nokusebenza kahle kokukhuthazela kwabadlali bebhola lomnqakiswano besifazane abaphambili. Imiphumela yocwaningo ishicilelwe ephephabhukwini lezemfundo lesayensi yezokwelapha nezemidlalo lochwepheshe elithi “Journal of Athletic Training”.
Ukukhanya okubomvu kungakhuphula kakhulu amazinga e-melatonin
I-melatonin ye-serum iyi-hormone ye-amine ekhishwa yi-pineal gland futhi ingena ekujikelezeni kwegazi. Inani elikhulu lokubuyekezwa kocwaningo likhombisile ukuthi ingabonisa imijikelezo ecacile ye-circadian ngokwezimo zokukhanya kwangaphandle.
Uma ukugcwala kwe-melatonin kukhuphuka, kuzosebenza kuma-receptor athile ebuchosheni, kubangele uchungechunge lwezimpendulo zomzimba, okubangela ukujabula kwesimiso sezinzwa ukuthi kwehle, ngaleyo ndlela kuvumele umzimba ukuthi ungene esimweni sokuphumula, kudale izimo ezinhle zokulala, futhi kusize ekugcineni ukuqhubeka kokulala kuyo yonke inqubo yokulala, kuncishiswe inani lokuvuka ebusuku, futhi kuqinisekiswe ukujula nekhwalithi yokulala.
Ithimba locwaningo eliholwa nguMqondisi uZhao Jiexiu lenze ucwaningo lapho abahlanganyeli bathola khona ukwelashwa kokukhanya okubomvu imizuzu engama-30 njalo ebusuku izinsuku eziyi-14 zilandelana. Ukuhlolwa kuthole ukuthi abahlanganyeli eqenjini lokwelashwa kokukhanya okubomvu babe nokuthuthuka okukhulu emazingeni e-serum melatonin kuneqembu le-placebo. Imiphumela iyahambisana nemibiko yocwaningo yangaphambilini, okubonisa ukuthi ukukhanya okubomvu kungakhuthaza ukukhishwa kwe-melatonin ngezinga elithile futhi kuyazuzisa ekuthuthukiseni ikhwalithi yokulala.
Ukukhanya okubomvu kunezindlela eziningi zokulawula zokuthuthukisa izinkinga zokulala
Ngaphezu kwalokho, izifundo zithole ukuthi ukukhanya okubomvu nakho kunomthelela othile ekuqwashiseni okubangelwa yizifo zokucindezeleka. Abacwaningi basebenzise ukwelashwa ngemisebe yokukhanya okubomvu kubantu asebekhulile abacindezelekile futhi bathola ukuthi ikhwalithi yokulala yabantu asebekhulile ithuthuke kakhulu, okuhlanganisa isikhathi sokulala esifushane kanye nokuvuka okuncane ebusuku. Ngesikhathi esifanayo, izimpawu zokucindezeleka nazo zancishiswa, okuphakamisa ukuthi ukwelashwa ngokukhanya okubomvu kungaba nomthelela omuhle wokwelapha ezigulini asebekhulile abanokucindezeleka kanye nokuqwasha ngokulawula izilinganiso zomzimba noma ama-neurotransmitters.
Akukhona lokho kuphela, isazi sezinto eziphilayo esidumile uSahin nabanye bathole ukuthi ukukhanya okubomvu kungathuthukisa nokusebenza kwe-mitochondria emangqamuzaneni obuchopho, kunikeze amandla engeziwe okusebenza kobuchopho, kwenze ubuchopho busebenze kahle kakhulu, ngaleyo ndlela kuthuthukise kakhulu ukuphaphama kwabantu abathintekayo emini futhi balale ngokushesha ebusuku.
Ngamafuphi, ukwelashwa kokukhanya okubomvu kunenani elibalulekile lezokwelapha ekulawuleni isigqi se-circadian, ekuthuthukiseni ikhwalithi yokulala, kanye nokunciphisa izimpawu zengqondo nezomzimba ezihambisana nezinkinga zokulala.
Ama-Merican Health Pods alungele ukukhuthaza ubuthongo
Ikhabhini yezempilo yaseMERICAN esekelwe ekwelashweni kokukhanya okubomvu, kuhlanganiswe nezinhlobo ezahlukene zamabhande athile, ingakhiqiza imiphumela yezinto eziphilayo esikhumbeni somzimba wonke. Lo mphumela wezinto eziphilayo usiza ekukhuthazeni ukujikeleza kwegazi endaweni ebuchosheni, unikeze ukwesekwa kwamandla emisebenzini yobuchopho njengokwenziwa kwama-neurotransmitter, ngaleyo ndlela kuqiniswe isigqi sokukhishwa kwe-melatonin, futhi ngesikhathi esifanayo kusize ekunciphiseni ukukhishwa kwe-cortisol, kuncishiswe impendulo yokucindezeleka komzimba, futhi ngaleyo ndlela kubuyiselwe iwashi lezinto eziphilayo ku-homeostasis, futhi kulawula ngokungaqondile ukucindezeleka.
Ukuze kuqinisekiswe ukusebenza kahle kokukhanya okubomvu ekuthuthukiseni izinkinga zokulala, iMerican Light Energy Research Center kanye nethimba laseJalimane, kanye namanyuvesi amaningana, ucwaningo lwesayensi kanye nezikhungo zezokwelapha, bakhethe ngokungahleliwe amadoda nabesifazane abaningana abaneminyaka engu-20 kuya kwengu-58 abanezinkinga zokulala kanye nokuziphatha njengezihloko zocwaningo. Ngaphansi kwesiqondiso sendlela yokuphila enempilo, banikezwa i-MERICAN Health Cabin ukuze bathole ukwelashwa kokukhanya okwenzelwe bona njalo.
Ngemva kwezinyanga ezi-3 zokukhanya okuvamile kwemizuzu engama-30 ekamelweni lezempilo, imiphumela ikhombisile ukuthi amaphuzu abahloli ku-Athens Insomnia Scale (AIS) kanye ne-Pittsburgh Sleep Quality Index (PSQI) anciphe kakhulu. Abahloli bathi isimo sabo sengqondo emini sivuselelwe, ubuthongo babo bunciphe kakhulu, futhi kwaba lula ukulala ebusuku. Inqubo yonke yokulala yayizinzile futhi inokuthula, futhi isimo sesikhumba sabo sathuthuka kakhulu.
Okokugcina, ukulala kahle kuhlobene kakhulu nezinye izindlela zokuphila ezinempilo njengokudla nokuzivocavoca. Kungakhathaliseki ukuthi iyiphi indlela oyikhethayo yokuthuthukisa ubuthongo bakho, kufanele ulandele izimiso zempilo futhi kancane kancane uthuthukise ubuthongo bakho. Ngiyethemba ukuthi wonke umuntu angalala kahle futhi abe nomzimba omuhle!