Indlela Iphaneli Elibomvu Eliyi-One Red Light Eyathuthukisa Ngayo Ukulala Kwami Ngeviki Elilodwa Nje

Nakhu okwenzeka lapho ngizibophezela esikweni esilula sokulala ukwelashwa kokukhanya okubomvu komzimba wonke —nokuthi ungakwenza kanjani okufanayo.

Isayensi Yokukhanya Nokulala

Iningi lethu liyazi ukuthi ukukhanya okuluhlaza okwesibhakabhaka okuvela kumafoni kunciphisa i-melatonin. Kodwa bambalwa abaqaphelayo ukuthi amaza athile okwelashwa kokukhanya okubomvu empeleni angasekela umjikelezo wethu wokulala wemvelo.

Ukukhanya okuseduze kwe-infrared (cishe ama-850nm) kungena ekhanda bese kufinyelela ku-hypothalamus yobuchopho. Ucwaningo lusikisela ukuthi ukukhanya okubomvu okuphansi kanye nokukhanya okuseduze kwe-infrared kungenza lokhu okulandelayo:

• Khulisa ukukhiqizwa kwe-melatonin kusihlwa

• I-cortisol ephansi (i-hormone yokucindezeleka ekugcina uxhumekile)

• Shintsha umzimba wakho uye kwimodi "yokuphumula nokugaya"

Ngamafuphi, iphaneli yokwelapha ngokukhanya okubomvu isebenza njengokushona kwelanga okuthambile kwamaseli akho, ikhombisa lonke uhlelo lwakho ukuthi sekuyisikhathi sokuphumula.

Isivivinyo Sami Seviki Elilodwa

Ngisebenzise idivayisi yami yokwelapha ngokukhanya okubomvu umzimba wonke njalo ebusuku imizuzu engama-60 ngaphambi kwesikhathi sami sokulala. Nakhu okwenzekile.

Ubusuku bokuqala – Ngacima izibani ezikhanyayo, ngama phambi kwephaneli yokwelapha ngokukhanya okubomvu imizuzu eyi-15, futhi ngalalela umculo ozolile. Ngalala cishe ngemizuzu engama-20 ngokushesha kunokujwayelekile.

Ubusuku besithathu – Ngaqala ukukhamuluka ngesikhathi sokukhanya ngokwako. Ingqondo yami yayingagijimi lapho ngilala. Ngalala ubusuku bonke ngingavuki ngo-3 ekuseni—into eyayingenzeki ezinyangeni eziningi.

Ubusuku be-7 – Ingqondo yami yayifunde isiko. Lapho nje ngingena phambi kwephaneli ngemva kwehora lesi-9 ebusuku, ngezwa igagasi lokuphumula. Isikhathi sami esijwayelekile sokulala sehle sisuka kumaminithi angu-50 saya kumaminithi angu-15. I-sleep tracker yami yabonisa ubuthongo obujulile obuhamba kancane.

Amathiphu Ochwepheshe Emiphumela Emihle Kakhulu

Umcabango Wokugcina

Ngemva kweminyaka eminingi yokujaha ukulala ngamaphilisi nezinhlelo zokusebenza, angikaze ngilindele ukuthi iphaneli yokwelapha ngokukhanya okubomvu ibe yimpendulo. Kodwa kunengqondo: siyizidalwa ezisekelwe ekukhanyeni. Ukukhanya okufanele ngesikhathi esifanele kungabuyisela kabusha imigqi yethu eyisisekelo.

Umzimba wakho uyazi ukuthi ulala kanjani. Ngezinye izikhathi udinga nje isikhumbuzo esithambile nesibomvu.

Ukulungele ukubuyisa ubusuku bakho? Hlola amaphaneli ethu okwelapha ngokukhanya okubomvu kwebanga lezokwelapha anokukhanya okubomvu okuphelele kanye nama-wavelength aseduze kwe-infrared—aklanyelwe ukulala, ukululama, kanye nokuphila kahle komzimba wonke.