Ukwelashwa kokukhanya okubomvuisebenzisa izakhiwo ezihlukile zamaza athile okukhanya okubomvu (okubonakalayo) kanye nokukhanya okucishe kube yi-infrared (okungabonakali) ukusiza ukukhuthaza impilo enhle. Abantu basebenzisa ukwelashwa kokukhanya okubomvu ngezinjongo ezahlukahlukene, okuhlanganisa ukubuyisela emuva ukuguga kwesikhumba, ukuthuthukisa ukuphulukiswa kwamanxeba, ukwandisa amazinga amandla, ukunciphisa ukuvuvukala, ukuthuthukisa impilo yamalunga, kanye nokulala kangcono.
Indlela ukwelashwa ngokukhanya okubomvu okusebenza ngayo kuseyindawo yocwaningo oluqhubekayo. Izifundo eziningi zikhombisile ukuthi ukwelashwa ngokukhanya okubomvu kunezinzuzo ezahlukahlukene ezingaba khona nokuthi ukusetshenziswa kokwelashwa ngokukhanya okubomvu kungaba yindlela ephephile nengenabuhlungu yokufeza izinzuzo zezempilo.
Ukuba khona kokukhanya okulula kuye kwaziwa ukuthi kuthinta i-biology yethu ngezindlela ezahlukene. Ama-hormone okulala alawulwa inani lokukhanya okungena emehlweni ethu. Ukukhanya kuthinta ukuthi isikhumba sethu sikhiqiza umbala ongakanani. Ama-wavelength athile okukhanya nawo avuselela imizimba yethu ukuthi yenze i-vitamin D. Ukukhanya kusetshenziselwa ukuphula ikhemikhali ebizwa ngokuthi i-bilirubin kwezinye izingane ezisanda kuzalwa futhi kusetshenziselwa le njongo ezibhedlela emhlabeni jikelele. Ukukhanya okunamandla amakhulu kungasetshenziswa futhi ukubulala amagciwane nokubulala amagciwane ezindaweni.
Ukwelashwa ngokukhanya okubomvu kusebenzisa ubude besikhathi obuthile bokukhanya obude kuneminye imibala yokukhanya. Ukukhanya okubomvu kanye nokukhanya okuseduze kwe-infrared kungangena kujule ezicutshini zomzimba kuneminye imibala yokukhanya ebonakalayo futhi kufinyelele ezicutshini lezi ezinye ubude besikhathi obungeke bufinyelele kuzo.
Enye yezinzuzo zokwelapha ngokukhanya okubomvu okungaba khona ukuleleka okuthuthukisiwe. Ukwelashwa ngokukhanya okubomvu kuye kwasetshenziswa ukusiza ukukhuthaza ubuthongo iminyaka eminingi, kodwa muva nje ucwaningo luqale ukuhlola ukuthi hlobo luni lwezinzuzo ezinikezwayo ukwelashwa ngokukhanya okubomvu nokuthi kusebenza kanjani ukukhuthaza ubuthongo.
Ukulala
Ukulala kuyingxenye ebalulekile yempilo. Ngokuvamile asicabangi ngemiphumela yokulala, kodwa abantu abaningi bachitha isikhathi esiningi belele impilo yabo yonke kunanoma yimuphi omunye umsebenzi. Abantu abalala njalo amahora ayisishiyagalombili anconywayo ebusuku bazochitha ingxenye yesithathu yempilo yabo belele.
Naphezu kokubaluleka okukhulu kokulala, injongo yangempela yebhayoloji okusebenzayo kuseyimfihlakalo yezokwelapha. Ukulala kuye kwabonakala kudala futhi kugcina izindlela zezinzwa ebuchosheni bakho, okukuvumela ukuthi ucabange ngokucacile, ugxile kangcono, futhi ube namakhono okukhumbula angcono. Ukulala kuye kwabonakala futhi kususa ubuthi obuqongelela ebuchosheni bakho emini.
Imijikelezo Yokulala
Kunezinhlobo ezimbili eziyisisekelo zokulala wonke umuntu anazo. Lezi zinhlobo ezimbili zokulala zenzeka ngemijikelezo futhi zifaka phakathi ukulala kokunyakaza kwamehlo okusheshayo (REM) kanye nokulala okungekhona okwe-REM.
Ukulala okungekona okwe-REM kwenzeka ngezigaba ezintathu:
Isigaba 1: Lesi sigaba sokulala siwukuguquka kusuka ekuvukeni kuya ekulaleni. Amaza obuchopho aqala ukuguquka kusuka esigabeni esisebenzayo kuya esimweni sokulala esihamba kancane.
Isigaba sesi-2: Ngesikhathi sesigaba sesibili sokulala, amaza obuchopho bakho ahamba kancane nakakhulu. Amehlo akho ayayeka ukunyakaza, ukushaya kwenhliziyo yakho nokuphefumula kwakho kuyashesha, kanti izinga lokushisa lomzimba wakho liyehla.
Isigaba 3: Amaza obuchopho ahamba kancane kakhulu esigabeni esijulile sokulala. Umzimba wakho ukhululeka kakhulu, futhi kungaba nzima ukuvuka kulesi sigaba. Lesi sigaba sokulala sidlala indima enkulu ekukusizeni ukuthi uzizwe uqabulekile ekuseni.
Ukulala kwe-REM kwenzeka ngezikhathi ezithile ngenkathi ulele phakathi kwezigaba zokulala okungekona kwe-REM. Izikhathi ezinde nezijulile zokulala kwe-REM zenzeka uma ulala isikhathi eside. Ukulala kwe-REM yisigaba sokulala lapho amaphupho evelela khona. Ukulala kwe-REM kwenzeka kaningi njengoba kusondela ekuseni futhi kuyindlela yokulala eseduze kakhulu nokuvuka.
Isigqi se-Circadian
Isigqi se-circadian siwumjikelezo ojwayelekile umzimba wakho odlula kuwo esikhathini esingamahora angama-24. Nakuba kunemisebenzi eminingi ebalulekile yebhayoloji ethonywa isigqi se-circadian, ukulala kungenye yemisebenzi ebaluleke kakhulu. Isigqi se-circadian sivumelanisa nokukhanya, sikhuthaza ukulala lapho amazinga okukhanya ehla.
Umthelela wokukhanya esigqini se-circadian usuvele ukhona, futhi isayensi isifakazele ukuthi ukuchayeka ekukhanyeni ngaphambi kokulala kungaphazamisa ubuthongo. Muva nje, sekuqondwe kangcono ukuthi ubude bokukhanya budlala indima ebalulekile ekuthonyeni lokhu. Ukukhanya okuluhlaza okwesibhakabhaka, okunamandla aphezulu kanye nobude bokukhanya obufushane, kuye kwabonakala kucindezela i-melatonin, i-hormone esetshenziswa yi-circadian rhythm ukukhuthaza ubuthongo.
Imiphumela emibi yokukhanya okuluhlaza okwesibhakabhaka ebuthongweni inomthelela omkhulu kangangokuthi abenzi bama-smartphone basanda kuqala ukuhlinzeka ngezilungiselelo ezinganciphisa ngokuzenzakalelayo inani lokukhanya okuluhlaza okwesibhakabhaka, okunamandla aphezulu okwenziwa yifoni yakho. Abantu basebenzisa lezi zilungiselelo ukunciphisa ukuchayeka ekukhanyeni okunamandla aphezulu ebusuku nokulala kahle.
Ukuphazamiseka Kokulala
Nakuba ukulala kuvuselela futhi kubalulekile empilweni enhle, ukuphazamiseka kokulala kungaba nomthelela omubi kakhulu. Ukungalali isikhathi eside kuye kwahlotshaniswa nezinkinga eziningi zempilo, okuhlanganisa:
Umfutho wegazi ophakeme
Isifo senhliziyo
Isifo sikashukela
Ukucindezeleka
Ukukhuluphala ngokweqile
Abantu abanenkinga yokulala noma abanezinkinga zokulala ezingamahlalakhona basengozini enkulu yezifo uma kuqhathaniswa nalabo abalala kahle futhi bangase babe nezinkinga zempilo zesikhathi eside ebezingagwenywa ngenye indlela.
Ingabe Ukwelashwa Nge-Red Light Kuyasiza Ekulaleni?
Ukwelashwa ngokukhanya okubomvu kusebenzisa ubude obuthile bamaza okukhanya okubomvu kanye nokukhanya kwe-NIR ukusiza ukuvuselela amangqamuzana nokukhuthaza impilo iyonke. Enye yezindlela ezidumile zokwelashwa ngokukhanya okubomvu ukusiza abantu babe nekhwalithi yokulala engcono.
Nakuba ukusetshenziswa kokwelashwa ngokukhanya okubomvu ukukhuthaza impilo yokulala kuwubuchwepheshe obusha, kunezifundo eziningana eziye zabonisa izinzuzo zokusebenzisa ukwelashwa ngokukhanya okubomvu. Olunye lwezifundo zokuqala zokuhlola lokhu kusetshenziswa kobuchwepheshe bokwelashwa ngokukhanya okubomvu luhlole umthelela obunawo eqenjini labadlali bebhola lomnqakiswano besifazane abaphambili. Kulolu cwaningo, abadlali bahlukaniswe ngamaqembu amabili. Iqembu elilodwa alizange linikezwe ukwelashwa ngokukhanya okubomvu, kanti elinye iqembu lanikezwa ukwelashwa ngokukhanya okubomvu okuphelele imizuzu engama-30 njalo ebusuku amasonto amabili.
Abacwaningi base behlola ukusebenza kwezemidlalo kwamaqembu amabili, ikhwalithi yokulala kwawo, kanye namazinga e-melatonin egazini lawo. Abacwaningi bathole ukuthi ukukhuthazela ngokomzimba kweqembu elathola ukwelashwa ngokukhanya okubomvu kwakuthuthuke kakhulu kuneqembu elalingazange. Iqembu elathola ukwelashwa ngokukhanya okubomvu nalo libike ukuthi ikhwalithi yokulala kwalo ithuthuke ngemva kwamasonto amabili okwelashwa. Amazinga e-melatonin egazini lalabo abathola ukwelashwa ngokukhanya okubomvu nawo ayephakeme kakhulu kunalabo abangazange bathole ukwelashwa ngokukhanya okubomvu.
Ngaphezu kwezifundo eziningi ezincane ezibonisa ukuthi ukwelashwa ngokukhanya okubomvu kunemiphumela emihle kwikhwalithi yokulala, abantu abaningi babika ngezindaba ezimfushane ukuthi ukusetshenziswa kokwelashwa ngokukhanya okubomvu kubasiza ukuba balale kangcono futhi bazizwe beqabulekile ngemva kokuvuka.
Nakuba kube nezifundo eziningana ezincane ezibonisa ithemba kule ndawo, ososayensi abakakenzi noma yiziphi izifundo ezinkulu ezidingekayo ukuze bafakazele ngokusobala izinzuzo zokwelapha ngokukhanya okubomvu kokulala. Kodwa-ke, yize ucwaningo olukhulu lungakenziwa, izinkomba zokuqala zokuthi izifundo ezincane kanye nobufakazi obungacacile bunikeza izinzuzo ezinengqondo nokuthi ucwaningo olukhulu cishe luzobonisa izinzuzo zokulala ezisakazekile ezivela ekwelashweni ngokukhanya okubomvu.
Ukwelashwa Kokukhanya Okubomvu Kukukhuthaza Kanjani Ukulala
Nakuba izifundo zokuqala zokwelapha ngokukhanya okubomvu zibonisa ukuthi kuyasiza ekukhuthazeni ukulala okungcono, umbuzo wokuthi lokhu kwenzeka kanjani ungomunye ososayensi abasaqala ukuwuphendula.
Iqembu labacwaningi, eliholwa usosayensi ocwaningayo uDkt. Ronnie Yeager, lishicilele iphepha elibalulekile elichaza umbono wabo wesayensi wokuthi ukwelashwa kokukhanya okubomvu kuthuthukisa kanjani ukulala. Lo mbono uncike ku-hormone i-melatonin. I-Melatonin idlala indima ebalulekile ekulawuleni isigqi se-circadian nokukhuthaza ukulala. Ukukhanya okuluhlaza okwesibhakabhaka kuye kwabonakala kunciphisa amazinga e-melatonin, okuyisizathu esiyinhloko esenza ukukhanya okuluhlaza okwesibhakabhaka kukhuthaze ukuphaphama.
Abacwaningi banikeze ukuqonda kokuthi ukwelashwa kokukhanya okubomvu kungasebenzisana kanjani namaseli, kwandise amazinga e-melatonin. Baphinde bachaza izindlela ezingaba khona ezichaza ukuthi ukusebenzisana kwamaza okukhanya okubomvu okuxhumana ne-melatonin kungachaza kanjani nezinye izinzuzo zezempilo zokukhanya okubomvu ezazingakaqondwa kahle ngaphambilini.
Uma umbono onikezwe yilaba bacwaningi ulungile, ngokuvuselela i-melatonin, ukwelashwa ngokukhanya okubomvu kungakhuthaza ukuqala kokulala futhi kusize ukulala ukuthi kuqhubeke isikhathi eside uma usulele. Nakuba kudingeka ucwaningo olwengeziwe ukuqinisekisa le modeli yokuqala, imiqondo eyisisekelo yalolu cwaningo ichaza ngendlela enembile ukuthi ukwelashwa ngokukhanya okubomvu kungakukhuthaza kanjani ukulala ngempumelelo.
Amathiphu Asheshayo Okuthola Ubuthongo Obungcono
Ngakho-ke sikuhlanganisa kanjani konke lokhu ndawonye ukuze senze ezinye izenzo ezingokoqobo ongazithatha ukuze ulale kangcono?
Nazi ezinye iziphakamiso:
1) Qala usuku ngokuphuma ngokushesha elangeni ukuze 'uqalise kabusha' iwashi lakho le-circadian. Ukuchayeka elangeni ekuseni kakhulu kuye kwabonakala kuthuthukisa ubuthongo.
2) Uma kungenzeka, phuma ngaphandle elangeni njalo phakathi nosuku. Njengoba kuxoxwe kuleli phepha elivela e-Oxford, ikhwalithi kanye nokwakheka kokulala kuhlotshaniswa nokukhanya okungaphambili.
3) Gwema ukudla i-caffeine ngemva kwemini.
4) Zama ukusebenzisaI-MERICANncomaUmbhede wokwelapha ngokukhanya okubomvu i-M6Nokungenani izikhathi ezingu-2-3 ngesonto.
5) Nciphisa ukukhanya okukhanyayo kusihlwa ngokukhetha amabhalbhu aphuzi/aphuzi/abomvu.
6) Gwema ukukhanya okuluhlaza okwesibhakabhaka/okuluhlaza okwesibhakabhaka kusihlwa ngokugqoka izibuko ezivimba okwesibhakabhaka.
7) Sebenzisa izinhlelo ezifana ne-iris kanye/noma i-f.lux ukuze unciphise ngokuzenzakalelayo ukukhanya okuluhlaza okwesibhakabhaka/okuluhlaza okuvela ezikrinini zekhompyutha/ithebhulethi/ze-smartphone. Sebenzisa i-driftTV ukususa ukukhanya okuluhlaza okwesibhakabhaka ku-TV.
8) Sebenzisa amakhethini amnyama ukuze unciphise 'ukungcola kokukhanya' ekamelweni lokulala okuvela emithonjeni yangaphandle.
Lawa macebiso alula kufanele akusize ukuthi usebenzise kalula indawo yakho ekhanyayo ukuze usebenze nebhayoloji yakho ukuze ukhuthaze ukulala okungcono!