Hasken Shuɗi da Barci: Menene Haɗin?

Wadatacce

• Hasken shudi ya katse muku barcinku
• Glassesananan tabarau na iya taimakawa
• Sauran hanyoyin toshewa
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Barci ɗayan ginshiƙai ne na ingantacciyar lafiya.

Koyaya, mutane suna bacci ƙasa da yadda sukeyi a da. Ingancin bacci ma ya ragu.

Rashin barci yana da alaƙa da cututtukan zuciya, rubuta ciwon sukari na 2, ɓacin rai, da kiba (,,,).

Amfani da hasken wucin gadi da lantarki a dare na iya taimakawa ga matsalolin bacci. Waɗannan na'urori suna ba da haske na nisan shuɗi, wanda zai iya yaudarar kwakwalwarka da tunanin cewa rana ce ().

Yawancin karatu suna nuna cewa shuɗi mai haske a maraice yana ɓar da hawan kwakwalwar ku na al'ada, wanda ke da mahimmanci ga lafiyar mafi kyau (6,).

Wannan labarin yayi bayanin yadda toshe shudi a dare zai iya taimakawa bacci.

Hasken shudi ya katse muku barcinku

Jikinka yana da agogo na ciki wanda ke daidaita yanayin motsin ka na circadian - zagayen nazarin halittu na awa 24 wanda ke shafar ayyuka da yawa na ciki (8).

Mafi mahimmanci, yana ƙayyade lokacin da jikinka yake farawa don farkawa ko barci ().

Koyaya, motsin ku na circadian yana buƙatar sigina daga yanayin waje - mafi mahimmanci hasken rana da duhu - don daidaita kanta.

Hasken-zango mai haske yana motsa firikwensin a idanunku don aika sigina zuwa agogon cikin kwakwalwar ku.

Ka tuna cewa hasken rana da farin haske suna ɗauke da cakuda na tsawon tsawo, kowannensu yana da mahimmin adadin shuɗin haske ().

Samun shuɗi mai haske, musamman daga rana, a cikin rana yana taimaka muku zama a faɗake yayin haɓaka aiki da yanayi ().

Na'urori masu amfani da wutan lantarki mai haske na iya taimakawa wajen magance baƙin ciki, kuma an nuna kwararan fitila masu shuɗi don rage gajiya da haɓaka yanayi, aiki, da kuma bacci na ma'aikatan ofis (,,).

Duk da haka, kwan fitila na zamani da na'urorin lantarki, musamman masu sa ido kan kwamfuta, suma suna samar da shuɗi mai yawa kuma suna iya ɓar da agogon cikinku idan kun bijiresu yayin maraice.

Idan dare yayi, glandon ku yana fitar da sinadarin melatonin, wanda yake gayawa jikinku ya gaji kuma kuyi bacci.

Hasken shuɗi, ko daga rana ko kwamfutar tafi-da-gidanka, yana da matukar tasiri wajen hana samar da melatonin - don haka yana rage yawan adadi da ingancin barcinku,,.

Karatuttukan suna danganta danniyar melatonin da yamma zuwa matsalolin lafiya daban-daban, gami da cututtukan zuciya, kiba, ciwon daji, da damuwa (, 18,,).

Hasken shudi da yamma yakan yaudarar da kwakwalwarka cikin tunanin rana ce, wanda ke hana samar da melatonin kuma ya rage yawan adadi da ingancin barcin ka.

Glassesananan tabarau na iya taimakawa

Gilashin tabarau masu haske suna ba da hanya mafi sauƙi kuma mafi inganci don guje wa ɗaukar hasken shuɗi da daddare.

Wadannan tabarau suna toshe duk shuɗin haske. Don haka, kwakwalwarka ba ta samun siginar cewa ya kamata ta kasance a farke.

Nazarin ya nuna cewa lokacin da mutane suke amfani da tabarau masu hana shuɗi-shuɗi, koda a ɗaki mai haske ko yayin amfani da na'urar lantarki, suna samar da melatonin mai yawa kamar dai duhu ne (, 22).

A cikin binciken daya, an gwama matakan melatonin na mutane da yamma a ko'ina cikin raunin haske, haske mai haske, da haske mai haske tare da tabarau masu launi (23).

Hasken haske kusan ya kusan dakatar da aikin melatonin, yayin da hasken bai yi ba.

Musamman, waɗanda ke sanye da tabarau sun samar da adadin melatonin daidai da waɗanda aka fallasa zuwa rashin haske. Da tabarau galibi an soke tasirin melatonin na haske mai haske.

Hakanan, an nuna tabarau masu hana shuɗi-shuɗi don haɓaka manyan ci gaba a cikin bacci da aikin hankali.

A cikin binciken sati 2 daya, mutane 20 sunyi amfani da tabarau masu hana shuɗi-shudiya ko tabarau waɗanda basu toshe shuɗin haske na awanni 3 kafin kwanciya bacci. Groupungiyar ta farko ta sami babban cigaba a cikin ingancin bacci da yanayi ().

Hakanan waɗannan gilashin an samo su don haɓaka ingantaccen bacci a cikin masu sauyawa yayin sanya su kafin lokacin bacci ().

Mene ne ƙari, a cikin binciken tsofaffi waɗanda ke da cutar ido, ruwan tabarau mai hana shuɗi-haske ya inganta bacci kuma ya ragu sosai da rana ().

Wannan ya ce, ba duk karatun ke tallafawa yin amfani da tabarau masu hana shuɗi-haske ko tabarau ba. Analysisaya daga cikin binciken nazarin da yawa ya tabbatar da cewa akwai ƙarancin ingantattun shaidu masu goyan bayan amfani da su ().

Koyaya, tabarau masu hana shuɗi-haske na iya ba da fa'idodi.

Siyayya tabarau masu shuɗi mai haske-kan layi.

Wasu nazarin suna ba da shawarar cewa tabarau masu hana shuɗi-haske na iya haɓaka haɓakar melatonin a maraice, wanda hakan ke haifar da babban ci gaba cikin bacci da yanayi.

Sauran hanyoyin toshewa

Idan ba kwa son yin amfani da tabarau a kowane dare, akwai wasu waysan hanyoyi don rage ɗaukar hasken shuɗi.

Hanya mafi shahara ita ce shigar da wani shiri da ake kira f.lux a kwamfutarka.

Wannan shirin yana daidaita launi da hasken allonku ta atomatik gwargwadon yankinku. Lokacin da duhu yayi a waje, yana toshe duk haske mai shuɗi kuma yana ba mai saka idanu mai ɗan gajeren lemu mai haske.

Ana samun ire-iren waɗannan aikace-aikacen don wayoyinku.

Wasu 'yan nasihu sun hada da:

• kashe dukkan fitilun cikin gidanku awanni 1-2 kafin lokacin kwanciya
• samun fitilar karatu mai ja ko lemu, wanda baya fitar da shuɗi mai haske (hasken fitila yana aiki da kyau, ma)
• kiyaye ɗakin kwananki gaba ɗaya duhu ko amfani da abin rufe fuska

Har ila yau yana da mahimmanci don bijirar da kanka zuwa yalwar shuɗi mai haske yayin rana.

Idan zaka iya, fita waje don samun hasken rana. In ba haka ba, yi la'akari da na'urar wariyar launin shuɗi - fitila mai ƙarfi wacce take kwaikwayon rana kuma zata wanke fuskarka da idanunka cikin shuɗi mai haske.

Sauran hanyoyin da za a bi don toshe hasken shudi da yamma sun hada da rage haske ko kashe fitilun cikin gidanku da girka wata manhaja da ke daidaita hasken kwamfutar tafi-da-gidanka da wayar salula.

Layin kasa

Hasken shudi, wanda ake fitarwa daga wayoyin hannu, kwamfutoci, da haske mai haske, na iya hana bacci idan aka fallasa shi da daddare.

Idan kana da tarihin matsalolin bacci, gwada rage fallasa ka zuwa shuɗin haske lokacin maraice.

Gilashin tabarau na iya zama masu tasiri musamman.

Yawancin karatu suna tallafawa ikon su don inganta ƙarancin bacci.