Ukwelashwa kokukhanya okubomvu (RLT)yaziwa kabanzi ngezinzuzo zayo, okuhlanganisa impilo yesikhumba ethuthukisiwe, ukululama kwemisipha okuthuthukisiwe, ukuvuvukala okuncishisiwe, kanye nokulala okungcono. Kodwa ukuze usebenzise ngokugcwele izikhathi zakho,isikhathi sibalulekile.
Ngakho-ke—yiniisikhathi esingcono kakhulu sosuku sokwenza ukwelashwa kokukhanya okubomvu?
Ukwelashwa Kokukhanya Okubomvu Kwasekuseni: Kwamandla Nokugxila
Ukusebenzisa ukwelashwa kokukhanya okubomvu kuekusenikungasiza:
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I-Boostumsebenzi we-mitochondrialkanye namandla eselula
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Thuthukisaisimo sengqondofuthi kunciphisa inkungu yobuchopho
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Sekela eyakhoisigqi se-circadianfuthi ulawule imijikelezo yokulala nokuvuka
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Nciphisa ukuqina kwasekuseni futhi ukhuthaze ukuguquguquka kwamalunga
Kuhle kakhulu: Abantu abafuna ukuzizwa benamandla, begxile, futhi bekhaliphile engqondweni emini.
Ukwelashwa Kokukhanya Okubomvu Kwakusihlwa: Kokululama Nokulala
Izikhathi zakusihlwa zingaba:
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Khuthazaukululama kwemisiphangemva kokujima
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Nciphisaukuvuvukalanobuhlungu ngemva kosuku olude
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Thulisa isimiso sezinzwa futhi usize ekulungiseleleni umzimba wakhoukuphumula
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Thuthukisaikhwalithi yokulalangokusekela ukukhiqizwa kwe-melatonin
Kuhle kakhuluLabo abalulama emsebenzini womzimba, ababhekene nokucindezeleka, noma ababhekene nezinkinga zokulala.
Ukungaguquguquki Kubalulekile Ngaphezu Kokuhlela Isikhathi
Nakuba kokubili ukusetshenziswa kwasekuseni nakusihlwa kunikeza izinzuzo eziyingqayizivele,into ebaluleke kakhulu ukungaguquguqukiUkusetshenziswa kwansuku zonke—ngisho nemizuzu eyi-10-20 kuphela ngeseshini ngayinye—kungaletha imiphumela ebonakalayo neyesikhathi eside ngokuhamba kwesikhathi.
Amathiphu Emiphumela Emihle Kakhulu
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Sebenzisa ukwelashwa kokukhanya okubomvu ku-isikhumba esingenalutho, eduze nomthombo wokukhanya
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HlosaImizuzu eyi-10-20 endaweni ngayinye yokwelapha
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Namathela esimisweni: isikhathi esifanayo nsuku zonke sisiza umzimba wakho ukuba uzivumelanise nezimo
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Hlanganisa nokuphuza amanzi anele, ukudla okunempilo, kanye nokuphumula ukuze uthole izinzuzo zomzimba wonke
Isiphetho
Ngakho-ke, yisiphi isikhathi esingcono kakhulu sosuku sokwenza ukwelashwa kokukhanya okubomvu?
Kuya ngokuthiimigomo yomuntu siqu.
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Khethaizikhathi zasekuseniukuze unike amandla usuku lwakho futhi usekele ukucaca kwengqondo.
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Khetha i-izikhathi zakusihlwaukuphumula, ukululama, nokulala kangcono.
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Noma hlanganisa kokubili ukuze uthole indlela elinganiselayo.
Kungakhathaliseki ukuthi isikhathi singakanani,ukungaguquguquki kubalulekileukwandisa izinzuzo zokwelapha ngokukhanya okubomvu.