Isifo Sokuntuleka Kokunaka Okungapheli Kokunaka (i-ADHD) sithinta izigidi zezingane emhlabeni jikelele, ngokuvamile siletha izinselele eziningi - okuhlanganisa nobunzima bokulala, ukuhlala ulele, noma ukulala kahle. Nakuba ukwelashwa kwendabuko njengemithi kanye nokwelashwa kokuziphatha kusebenza kahle ekuphatheni izimpawu, abazali abaningi manje bahlola izindlela zokwelapha zemvelo, ezingangenisi uhlaselo ukuze basekele inhlalakahle yezingane zabo. Enye indlela enjalo ethola isithakazelo yileukwelashwa kokukhanya okubomvu.
Kodwa ukwelashwa kokukhanya okubomvu kungasiza kanjani ngempela izingane ezine-ADHD ukuba zilale kangcono?
I-ADHD Nokulala: Impi Evamile
Izinkinga zokulala zingenye yezinkinga ezivame kakhulu ezikhona ezinganeni ezine-ADHD. Ucwaningo luphakamisa ukuthi:
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Kuya kuAma-70% ezingane ezine-ADHDuhlangabezana nokuphazamiseka kokulala.
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Ukungalali kahle kwenza izimpawu ze-ADHD zibe zimbi kakhulu njengokunganaki, ukushesha, kanye nokushintshashintsha kwemizwelo.
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Izingane eziningi zinenkinga yokukhiqiza i-melatonin — i-hormone yokulala — ngesikhathi esifanele.
Yilapho ukwelashwa kokukhanya okubomvu kungena khona.
Indlela Ukwelashwa Kokukhanya Okubomvu Okusekela Ngayo Ukulala
Ukwelashwa ngokukhanya okubomvu (i-RLT) kusebenzisa ubude besikhathi bokukhanya, ngokuvamile ku-630–670nmububanzi, obuthambile emehlweni futhi busekela imigqi yemvelo yomzimba — ikakhulukazi uma isetshenziswa kusihlwa.
Izinzuzo Eziyinhloko Zabantwana Abane-ADHD:
Kuthuthukisa Ukukhiqizwa Kwe-Melatonin Yemvelo
Ngokungafani nokukhanya okuluhlaza okwesibhakabhaka (okuvela ezikrinini) okucindezela i-melatonin,ukukhanya okubomvu kukhuthaza ukukhishwa kwe-melatonin, okusiza izingane zizizwe zilele ngesikhathi esifanele.
Ilawula i-Circadian Rhythm
Ukukhanya okubomvu kungasiza ekubuyiseleni kabusha inganeiwashi lezinto eziphilayo, okuvame ukuphazamiseka kulabo abane-ADHD. Izikhathi zakusihlwa ezivamile zingaholela emijikelezweni yokulala nokuvuka eqhubekayo.
Kuthulisa Uhlelo Lwezinzwa
Ukukhanya okubomvu kungasiza ekunciphiseni ukuvuka komzimba kanye nokukhathazeka, kokubili okuvamile ku-ADHD futhi kungaphazamisa ukuqala kokulala.
Akukhuthazi futhi Kuphephile
Ukukhanya okubomvuayihlaseli, ayinazo izidakamizwa, futhi ayikhuthazi ubuchopho ngokweqile, okwenza kube ithuluzi elihle kakhulu lasebusuku lezingane ezizwela kwezinye izindlela zokwelapha.
Indlela Yokusebenzisa Ukwelashwa Kokukhanya Okubomvu Kokusekela Ukulala Kwe-ADHD
Ukuze uthole imiphumela emihle kakhulu, sebenzisa ukwelashwa kokukhanya okubomvu:
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Imizuzu engama-30–60 ngaphambi kokulala
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Phakathi kuindawo ekhanyayo ephansi, ethule
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Ngephaneli yokukhanya ebomvu, isibani, noma isibani sophahla sisebenzisa amaza okuphakama azungezile630–660nm
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Nsuku zonke, njengengxenye yesimiso sasebusuku esizolile
Icebiso:Gwema ukusebenzisa izibani ezimhlophe noma eziluhlaza okwesibhakabhaka ekamelweni lokulala, ikakhulukazi ehoreni eliholela ekulaleni.
Ithini Isayensi?
Nakuba izivivinyo ezinkulu zemitholampilo ekwelashweni kokukhanya okubomvu ikakhulukazi kwezingane ezine-ADHD zisalinganiselwe, okutholakele kusenesikhathi kanye nemibiko yezindaba ezimfushane kuyathembisa:
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Ucwaningo lwango-2012 e-Ijenali Yezinkinga Zokuthintekangithole ukuthiukuchayeka ekukhanyeni okubomvu kusize ekuthuthukiseni ikhwalithi yokulala kanye namazinga e-melatoninkubantu abanezinkinga zokulala.
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Emiphakathini ye-ADHD, abacwaningi baqhubeka nokucwaningaukwelashwa okusekelwe ekukhanyeninjengezindlela eziphephile zokusebenzisa izinsiza zokulala zemithi.
Ingabe Ukwelashwa Nge-Red Light Kuphephile Ezinganeni?
Yebo — ukwelashwa kokukhanya okubomvu kuyintongokuvamile kubhekwa njengokuphephile ezinganeniuma isetshenziswa ngendlela efanele:
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Akukho misebe ye-UV
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Akukho ukushisa noma ubuhlungu
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Akukho bungozi bokulimala kwamehlo uma kusetshenziswa ibanga elifanele
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Imiphumela emibi engekho emithini
Lokho kusho ukuthi, kungconoxhumana nodokotela wezinganengaphambi kokuqala noma yiluphi uhlobo olusha lokwelapha ingane ene-ADHD.
Imicabango Yokugcina
Ukwelashwa ngokukhanya okubomvu kunikeza indlela emnene, yemvelo yokusekela ukulala okungcono ezinganeni ezine-ADHD. Ngokukhuthaza ukukhiqizwa kwe-melatonin, ukuzola isimiso sezinzwa, nokukhuthaza umjikelezo wokulala onempilo, ukukhanya okubomvu kungasiza ekunciphiseni izimpi zokulala futhi kuthuthukise ukuziphatha kanye nokugxila jikelele.
Njengoba ukuqwashisa kukhula futhi kuvele ucwaningo olwengeziwe, ukwelashwa kokukhanya okubomvu kungaba yingxenye ebalulekile yohlelo lokunakekelwa kwe-ADHD oluphelele - ikakhulukazi kubazali abafuna izinketho ezingezona izidakamizwa eziphephile, ezilula, nezisebenzayo.