Sonke sinomlutha wokuhlola amafoni ethu okokugcina ngaphambi kokulala ebusuku ebumnyameni. Kodwa izifundo zakamuva zibonisa ukuthi lokhu kungaholela ezinkingeni ezinkulu zempilo. “ Kungase kube nzima ukuyeka, kodwa ukubuka ifoni yakho ebusuku kuyicebo elibi ,” kusho i-TechInsider.
Ungase ungazi lokhu, kodwa izikrini ze-smartphone zikhipha ukukhanya okuluhlaza okwesibhakabhaka okukhanyayo , ukuze sikwazi ukubona ngisho nasezimweni ezikhanya kakhulu. Kodwa-ke, lokhu kukhanya okuluhlaza okwesibhakabhaka kunamandla ngokwanele ukudida ubuchopho bethu ebusuku njengoba kulingisa ukukhanya kwelanga, okwenza ubuchopho bethu bumise ukukhiqizwa kwe-melatonin, i-hormone etshela umzimba wethu ukuthi ulale nini. Ngakho-ke, ukuntuleka kwe-melatonin kuphazamisa iwashi lezinto eziphilayo zomzimba wethu, okuholela ekuqwasheni nasekuziphatheni okungavamile kokulala, okuholela ezingozini ezinkulu zempilo.
Nakhu ukuthi ukuvezwa ukukhanya okuluhlaza okwesibhakabhaka kuthinta kanjani ingqondo nomzimba wakho:
Umthelela wokukhanya okuluhlaza okwesibhakabhaka ubaluleke ngisho nangaphezulu entsheni, esengozini enkulu emiphumeleni yokukhanya kunabantu abadala. Lokhu kungenxa yokuthi isigqi se-circadian siyashintsha ngokwemvelo ngesikhathi sobusha, okwenza intsha izizwe iphaphame kakhulu kuze kube sebusuku.
Ongakwenza:
Into yokuqala ongayenza ukunciphisa isikhathi sakho sesikrini ngaphambi kokulala, ukucisha zonke izikrini okungenani amahora amabili ngaphambi kokuhlela ukulala.
Ungaqala ukusebenzisa izibuko ezibonisa ukukhanya kwelanga eziluhlaza okwesibhakabhaka. Uma iwashi selifikile ngo-7 ebusuku udinga ukugqoka lezi zibuko. Ngale ndlela ungagcina izinga le-melatonin emzimbeni wakho futhi ulale kahle ebusuku.
Ungashintsha futhi i-tint kumadivayisi akho ibe umbala wemvelo uma ifoni yakho inale ndlela, noma landa isoftware ekuvumela ukuthi ulungise umbala wesibonisi sakho sesikrini kuze kube sosuku - kufudumele ebusuku futhi kukhanye emini - futhi kusika ukukhanya okuluhlaza okwesibhakabhaka okukhishwayo. Futhi ukumane ukunciphisa ukukhanya kwesikrini kungasiza.
