Chiedza cheBlue uye Kurara: Chii chiri Kubatanidza?

Zvemukati

• Chiedza chebhuruu chinokanganisa kurara kwako
• Magirazi akapendwa anogona kubatsira
• Dzimwe nzira dzekuvharira
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kurara ndeimwe yembiru dzehutano hwakakwana.

Nekudaro, vanhu vari kurara zvishoma kushoma pane zvavaiita kare. Hunhu hwekurara hwadererawo.

Kurara kwakashata kwakabatana nechirwere chemwoyo, rudzi rwechipiri chirwere cheshuga, kushushikana, uye kufutisa (,,,).

Iko kushandiswa kwechiedza chakagadzirwa uye zvemagetsi husiku zvinogona kupa kumatambudziko ekurara. Izvi zvishandiso zvinoburitsa mwenje webhuruu wavelength, iyo inogona kunyengedza uropi hwako kufunga kuti masikati ().

Zvidzidzo zvakawanda zvinoratidza kuti mwenje webhuruu manheru unokanganisa huropi hwako hwepanyama kurara-kumuka macircuit, ayo akakosha kune hutano hwakakwana (6,).

Ichi chinyorwa chinotsanangura kuti kuvhara mwenje webhuruu usiku kunogona kubatsira sei kurara kwako.

Chiedza chebhuruu chinokanganisa kurara kwako

Muviri wako une wachi yemukati inodzora yako circadian mutinhimira - iyo 24-awa yekuzvarwa kutenderera iyo inokanganisa akawanda emukati mashandiro (8).

Chinonyanya kukosha, inosarudza kana muviri wako wakarongedzerwa kuve wakamuka kana kurara ().

Nekudaro, yako circadian rhythm inoda zviratidzo kubva kunze kwekunze nharaunda - zvakanyanya kukosha masikati uye rima - kuzvigadzirisa.

Ruvara rwebhuruu-wavelength runosimudzira ma sensors mumaziso ako kuti atumire masaini kune ako europi yemukati wachi.

Ramba uchifunga kuti mwenje wezuva uye chena mwenje zvine musanganiswa weakasiyana-siyana wavelengths, imwe neimwe iine huwandu hwakakura hwebhuruu mwenje ().

Kuwana mwenje webhuruu, kunyanya kubva kuzuva, panguva yemasikati kunobatsira kuti ugare wakangwarira uchivandudza mashandiro nemamiriro ().

Blue light therapy zvishandiso zvinogona kubatsira kubata kushungurudzika, uye bhuruu mwenje mabhuru akaratidzirwa kudzikisa kuneta uye kugadzirisa mamiriro, kuita, uye kurara kwevashandi vemuhofisi (,,).

Asi, magetsi emagetsi emazuva ano nemidziyo yemagetsi, kunyanya macomputer monitors, saizvozvo zvinogadzira mwenje wakakura wechiedza chebhuruu uye zvinogona kukanganisa wachi yako yemukati kana ukasangana navo panguva yemanheru.

Kana kwasviba, yako pineal gland inovanza iyo hormone melatonin, iyo inotaurira muviri wako kuti unete uye uende kunorara.

Chiedza chebhuruu, chingave chinobva kuzuva kana palaptop, chinoshanda kwazvo pakudzivirira kugadzirwa kwemelatonin - nekudaro kuchideredza zvese huwandu uye hunhu hwekurara kwako (,).

Zvidzidzo zvinobatanidza kudzvinyirira melatonin manheru kune akasiyana matambudziko ehutano, kusanganisira metabolic syndrome, kufutisa, gomarara, uye kushushikana (, 18,,).

Chiedza chebhuruu manheru chinonyengera uropi hwako kufunga kuti masikati, izvo zvinotadzisa kugadzirwa kwemelatonin uye kunoderedza zvese kuwanda uye kunaka kwekurara kwako.

Magirazi akapendwa anogona kubatsira

Magirazi eAmber-tinted anopa nzira iri nyore uye inoshanda kwazvo yekudzivirira mwenje webhuruu husiku.

Aya magirazi anonyatso kuvharira mwenje wese webhuruu. Nekudaro, uropi hwako hahuwani chiratidzo chekuti inofanirwa kugara yakamuka.

Zvidzidzo zvinoratidza kuti vanhu pavanoshandisa magirazi ebhuruu-anovharira-magirazi, kunyangwe mukamuri rakabatidzwa kana pavanenge vachishandisa chigadzirwa chemagetsi, vanogadzira melatonin yakawanda sekunge kwasviba (, 22).

Mune kumwe kuongorora, huwandu hwevanhu hwema melatonin manheru hwaifananidzwa nepakati pechiedza, mwenje unopenya, uye mwenje unopenya nemagirazi akapenya (23).

Chiedza chakajeka chakanyatsodzvinyirira kugadzirwa kwemelatonin, nepo mwenje usingadzimike.

Zvinonzwisisika, avo vakapfeka magirazi vakaburitsa huwandu hwakaenzana hwe melatonin sevaya vakafumurwa nechiedza chisina kujeka. Magirazi acho akadzima iyo melatonin-inodzvinyirira mhedzisiro yechiedza chakajeka.

Saizvozvowo, bhuruu-mwenje-anovharira magirazi akaratidzirwa kukurudzira kukura kukuru mukurara uye kuita kwepfungwa.

Mune kumwe kudzidza kwevhiki mbiri, vanhu makumi maviri vakashandisa magirazi ebhuruu-mwenje-anovharira kana magirazi asina kuvhara bhuruu mwenje kwemaawa matatu nguva yekurara isati yarara. Iri raimbova boka rakaona kuvandudzwa kukuru mune ese ekurara mhando uye manzwiro ().

Aya magirazi akawanikwa zvakare achivandudza zvakanyanya kurara mune vanoshandira vashandi pavanopfeka nguva yekurara isati yasvika ().

Zvakare, mune chidzidzo chevakuru vakura vane cataract, bhuruu-mwenje-anovharira lenzi yakavandudza kurara uye zvakanyanya kuderedzwa masikati kusagadzikana ().

Izvo zvakati, hazvisi zvese zvidzidzo zvinotsigira kushandiswa kwebhuruu-mwenje-inodzivirira malenzi kana magirazi. Imwe ongororo yezvidzidzo zvakati wandei yakapedzisa kuti pane kushomeka kwemhando yepamusoro humbowo hunotsigira mashandisiro avo ().

Zvakangodaro, bhuruu-mwenje-unodzivirira magirazi anogona kupa mamwe mabhenefiti.

Tenga magirazi ebhuruu-mwenje-anovharira pamhepo.

Zvimwe zvidzidzo zvinoratidza kuti girazi rebhuruu-mwenje-unovhara magirazi anogona kuwedzera kugadzirwa kwemelatonin panguva yemanheru, zvichitungamira mukuvandudza kukuru kwekurara nemanzwiro.

Dzimwe nzira dzekuvharira

Kana iwe usiri kuda kushandisa magirazi husiku hwega hwega, pane dzimwe nzira shoma dzekudzikisa kubhenekera kwechiedza chebhuruu.

Imwe nzira inozivikanwa ndeyekuisa chirongwa chinonzi f.lux pakombuta yako.

Ichi chirongwa chino gadziridza otomatiki iwo ruvara uye kupenya kwescreen yako zvichibva pane yako nguva yenguva. Kana kwasviba kunze, inonyatso kuvharira mwenje wese webhuruu uye inopa yako yekutarisa isina kupera orange hue.

Saizvozvowo maapplication anowanikwa kune yako smartphone.

Mamwe mashoma matipi anosanganisira:

• kudzima mwenje wese mumba mako maawa 1-2 usati warara
• kuwana mwenje wekutsva kana weorenji, uyo usingabudise mwenje webhuruu (mwenje wemwenje unoshanda nemazvo, futi)
• kuchengetedza imba yako yekurara kusviba zvachose kana kushandisa kurara mask

Izvo zvakakoshawo kuti uzviise pachena kune yakawanda yebhuruu mwenje mukati mezuva.

Kana uchikwanisa, enda kunze kuti uwane chiedza chezuva. Zvikasadaro, funga nezve yebhuruu mwenje yekurapa chishandiso - mwenje wakasimba unoteedzera zuva uye unogeza kumeso kwako nemaziso muchiedza chebhuruu.

Dzimwe nzira dzekuvharira mwenje webhuruu manheru dzinosanganisira kudzimisa kana kudzima mwenje mumba mako nekuisa Anwendung inogadzirisa mwenje wako laptop uye smartphone kuburitsa.

Chinokosha

Chiedza chebhuruu, icho chinoburitswa kubva kumafoni efoni, makomputa, uye mwenje inopenya, inogona kutadzisa kurara kwako kana ukasangana nako usiku.

Kana iwe uine nhoroondo yezvinetso zvekurara, edza kudzikisira kuratidzwa kwako kune bhuruu mwenje panguva dzemanheru.

Magirazi eAmber-tinted anogona kunyanya kushanda.

Zvidzidzo zvinoverengeka zvinotsigira kugona kwavo kunatsiridza hutano hwekurara.