- Ukusebenzisa ifowuni yakho iyure enye ngaphambi kokulala kwandisa umngcipheko wokuphuthelwa nge-59% kwaye kunciphisa ukulala malunga nemizuzu engama-24 ubusuku ngabunye.
- Nokuba yeyiphi na into eyenziwayo kwiscreen; Umba wokugqiba lixesha lokuvezwa kwesixhobo ebhedini.
- Ukukhanya okuluhlaza kunye nezaziso zichaphazela ngokuthe ngqo izingqisho ze-circadian, zithintela ukuveliswa kwe-melatonin kunye nokuphazamisa ukulala.
- Iingcali zincoma ukuphepha izikrini kwiyure enye ngaphambi kokulala kwaye ugcine ifowuni yakho kude nomzimba wakho ebusuku.
Kuqhelekile ukuphelisa usuku lokuskrola kwimidiya yoluntu, ukubukela iividiyo, okanye ukuphendula iitekisi kwifowuni yakho kanye ngaphambi kokulala. Nangona le nkqubo ibonakala ingenabungozi, Uphononongo oluninzi lubonisa ukuba lo mkhuba unokuba nemiphumo emibi yokwenyani kubuthongo kunye nempilo yethu. ngokubanzi
Ukusebenzisa iselfowuni ebhedini kuchaphazela ngokuthe ngqo umgangatho kunye nexesha lokuphumla kwakho ebusuku. Uphando lwakutsha nje lubonise ukuba le ndlela yokuziphatha ayilibazisi nje ukulala, kodwa ikwanciphisa ubude bayo kwaye inokunyusa amathuba okuphuthelwa.
Iyure yexesha lesikrini ingenza umahluko
Olona phando lukhulu ukuza kuthi ga ngoku, oluxhaswe yiNorwegian Institute of Public Health, luvavanye abantu abangaphezu kwama-45.000 phakathi kweminyaka eyi-18 kunye ne-28 ukuhlalutya imikhwa yabo yokusebenzisa iselfowuni ngexesha lokulala kunye nefuthe labo ekulaleni. Iziphumo beziyoyisa: ukusebenzisa ifowuni yakho ebhedini kangangeyure ubuncinci Yongeza ingozi yokuphuthelwa ngama-59% kwaye inciphisa ixesha lokuphumla malunga nemizuzu engama-24 ngobusuku..
Ayisiyiyo loo nto kuphela, kodwa Isiphumo sasizimele kuhlobo lomsebenzi owenziwe ngesixhobo. Nokuba ubukele iividiyo, ukhangela i-intanethi, usebenzisa imidiya yoluntu, okanye ufunda, zonke iindlela zokuziphatha ezinxulumene nescreen zibonise ubudlelwane obufanayo nomgangatho wokulala. Oku kugxininisa imfuneko yokuphonononga imikhwa yedijithali.
Ixesha elininzi lesikrini litshintsha ixesha lokulala, ekugqibeleni linciphisa iiyure zokulala ngaphandle kokunyusa imvakalelo yokuvuka okanye ukuphaphama. Koko kukuthi, akukho nto siyifumanayo ngaphandle kokuphumla okuncinane.
Iinkqubo apho iiselfowuni zilimaza ukuphumla kwethu
Zininzi izinto ezichaza ukuba kutheni ukusebenzisa iselfowuni ebhedini kukuchaphazela kakhulu ukuphumla kwethu.. Okokuqala, kukho ukukhanya okuluhlaza okwesibhakabhaka olukhutshwa zizikrini, ephazamisana nemveliso yendalo ye-melatonin, i-hormone ephambili ekulawuleni ukulala. Vula iindlela ezinje ngo "Musa ukuphazamisa" ebusuku inokunceda ukunciphisa le ngxaki.
KwakhonaIzaziso eziqhubekayo zinokuphazamisa umjikelo wakho wokulala ebusuku., okubangela ukuvuswa kwe-micro-awakenings ehlala ingabonakali kodwa ichaphazela umgangatho wonke wokuphumla. Le nto iyingozi ngakumbi xa ifowuni iphezu kwetafile esecaleni kwebhedi okanye phantsi komqamelo.
Umxholo nawo udlala indima, njengoko Ihlala ivuselela okanye ivelise impendulo yeemvakalelo (ezifana neevidiyo, imiyalezo okanye iingxoxo ze-intanethi), ezigcina ingqondo isebenza xa kufuneka iqale ukuphumla. Konke oku kulibazisa ukuqala kokulala kwaye kwenza kube nzima ukuqhawula.
Ngaba ibalulekile into esiyenzayo kwiifowuni zethu ngaphambi kokuba silale?
Omnye wemibuzo emikhulu kukuba ingaba uhlobo lomsebenzi esiwenzayo ngefowuni yethu yeselula inempembelelo eyahlukileyo. Ngokweziphumo zeqela laseNorway, Akukho mahluko uphawulekileyo owabonwayo phakathi kweziphumo zosasazo lwentlalo, uthotho lokubukela, ukudlala imidlalo, okanye ukufunda ngokulula kwiselfowuni. Nakuphi na ukusetyenziswa ixesha elide kunempembelelo embi. Oku kubonisa ukuba ukusetyenziswa ixesha elide izikrini yeyona ngxaki.
Oku kuphakamisa ukuba Ingxaki yokwenyani lixesha elide phambi kwesikrini, kwaye hayi kakhulu into esiyenzayo ngayo.. Ke ngoko, kwanemisebenzi ebonakala ngathi yokuphumla njengokufunda kwifowuni ephathwayo inokuba nefuthe ukuba yenziwa phambi kwesikrini esiqaqambileyo nangaphambi kokulala.
Iimpembelelo kwimpilo yengqondo kunye nokuba sempilweni
La Unxulumano phakathi kokungalali kakuhle nempilo yengqondo lwaziwa ngokubanzi., ingakumbi phakathi kolutsha nabafundi baseyunivesithi, apho amanqanaba oxinezeleko ngokwemfundo, amaxhala kwanodandatheko anokwanda ngaphandle kokuphumla ngokwaneleyo. Ukulala ngokwaneleyo kubalulekile ukuze uphephe ezi ngxaki..
Abaphandi bophononongo olupapashwe kwi Frontiers kwi-Psychiatry Bayigxininisa loo nto Ukungalali rhoqo kunokuchaphazela ugxininiso, inkumbulo kunye nokusebenza kwezemfundo.. Konke oku kwenziwa kubi ngakumbi ukuba ubuthongo buphindaphindwa ubusuku emva kobusuku ngenxa yeselula.
Oku akuchaphazeli nje kuphela imeko yemfundo, kodwa kunye nempilo yengqondo kunye nomzimba, ukunyuka kokudinwa emini, ukucaphuka, kunye nokuba sengozini enkulu yokugula.
Iingcebiso zeengcali
Nangona abantu abaninzi bezazi iingozi zokusebenzisa iselula ebhedini, akusoloko kulula ukutshintsha le mikhwa. Ngoko ke, iingcali zinika uluhlu lwezikhokelo ezisebenzayo zokuphucula ukulala ucoceko.
- Kuphephe ukusebenzisa izikrini ubuncinane kwi-30 ukuya kwimizuzu engama-60 ngaphambi kokulala.
- Shiya iselfowuni yakho ngaphandle kwegumbi lokulala okanye ubuncinane yimitha enye kude. ukusuka ebhedini.
- Vula iindlela ezinje ngo "Musa ukuphazamisa" ebusuku ukuphepha iziphazamiso.
- Misela inkqubo yasebusuku ukuze uqhawule uqhagamshelwano kwitekhnoloji ukulungisa umzimba kunye nengqondo ukulala.
- Sebenzisa iwotshi yesivusi yesiqhelo endaweni yefowuni yakho, ukunqanda isilingo sokujonga isikrini.
Kukho nabo aba Bancoma ukuqala inguqu egudileyo ukuphumla ubuncinane iyure enye ngaphambi kokulala., ukucima izibane ezikhanyayo, ukuphepha iingxoxo ezinzulu kunye nokuqhawula ngokuthe ngcembe kwindawo yedijithali.
Ikwachaphazela nabantu abadala
Ngelixa uninzi lophando lujolise kubantu abatsha, Abantu abadala nabo benzakaliswa ngulo mkhwa. Olunye uphononongo olubandakanya ngaphezulu kwe-120.000 yabantu abadala base-US bafumanisa ukuba ukusetyenziswa rhoqo kwesikrini ngaphambi kokulala Inciphisa umgangatho wokulala kwaye inempembelelo ecacileyo ngakumbi kwabo bavame ukusebenza kakhulu ebusuku. (ichronotype yangokuhlwa). Lawula ukulala kwakho ngee-apps Isenokuba yinto elungileyo.
Phakathi kwaba bathathi-nxaxheba, Ukusetyenziswa kwefowuni yeselula kubangele umyinge wemizuzu engama-50 yokulala ngaphantsi ngeveki, kunye notyekelo olukhulu lokulibazisa ixesha lokulala. Ubungqina bokuba oku akuyongxaki kuphela kwizizukulwana ezitsha.
Ukutshintsha imikhwa kunokwenzeka
Ukutshintsha inkqubo yakho yasebusuku kunokufuna umzamo othile ekuqaleni, kodwa iingcali zithi oko kuyenzeka kwaye uphuculo lubonakala ngokukhawuleza. Kwiimeko ezininzi, ukuseta imida ekusetyenzisweni kweselfowuni akuncedi nje ukuba ulale ngcono, kodwa kukwakhuthaza noluvo olukhulu lolawulo kunye nentlalontle yomntu. Nciphisa ixesha lesikrini sisicwangciso esisebenzayo.
Abanye abantu bayifumana iluncedo Seta iialam ezikuxelela ukuba uyeke nini ukusebenzisa izixhobo okanye usebenzise ii -apps ezithintela ukufikelela kwimidiya yoluntu ebusuku.. Ezi zijekulo zincinci zingenza umahluko obonakalayo ekuphumleni kwakho kwemihla ngemihla.
Ubungqina obukhulayo bezenzululwazi bucebisa ukuba Ukusebenzisa iselfowuni yakho ebhedini kufuneka kuthathelwe ingqalelo umkhwa ukuba ngokutsha. ukuba ufumana ubunzima bokulala. Ayisiyonto nje yokuphepha ukukhanya okuluhlaza, kodwa malunga nokubuyisela ixesha elilungiselelwe ukuphumla kunye nokuvumela umzimba ukuba ungene kwimeko yokuphumla ngokwenene.
Ndingumntu othanda itekhnoloji ojike umdla wakhe we "geek" waba ngumsebenzi. Ndichithe ngaphezulu kweminyaka eli-10 yobomi bam ndisebenzisa itekhnoloji yokusika kwaye ndikhenkceza ngazo zonke iintlobo zeenkqubo ngenxa yokufuna ukwazi okumsulwa. Ngoku ndiqeqeshelwe ubugcisa bekhompyutha nakwimidlalo yevidiyo. Oku kungenxa yokuba ngaphezu kweminyaka emi-5 ndibhalela iiwebhusayithi ezahlukeneyo kwitekhnoloji kunye nemidlalo yevidiyo, ndisenza amanqaku afuna ukukunika ulwazi oludingayo ngolwimi oluqondakalayo kuye wonke umntu.
Ukuba unayo nayiphi na imibuzo, ulwazi lwam lusuka kuyo yonke into enxulumene nenkqubo yokusebenza yeWindows kunye ne-Android yeefowuni eziphathwayo. Kwaye ukuzinikela kwam kukuwe, ndihlala ndikulungele ukuchitha imizuzu embalwa kwaye ndikuncede usombulule nayiphi na imibuzo onokuba nayo kweli lizwe le-intanethi.