Kungani Izikrini Zibhubhisa Ubusuku Bakho (Futhi Isixazululo Akusikho Amagilasi Okukhanya Okuluhlaza)

Indaba yokukhanya okuluhlaza ibangele umonakalo omkhulu. Akukhona ngoba iphelele ngokuphelele, kodwa ngoba iphelele kangangokuthi ithumela abantu endleleni yokuxazulula engasizi — amagilasi okukhanya okuluhlaza — ngenkathi ishiyela inkinga yangempela ingaxazululiwe.

Yebo, ukukhanya okuphuzi kunciphisa i-melatonin. Kodwa ucwaningo ngama-glasses okukhanya okuphuzi ukuze kuthuthukiswe ukulala alunamandla. Ucwaningo lwe-Cochrane lwango-2021 luthole ubufakazi obunganele bokuthi athuthukisa ikhwalithi yokulala. Ngakolunye uhlangothi, izizathu zangempela ezihambisana nokuphazamiseka kokulala ngenxa kwesikrini zihlala zinganakwa ngokuphelele ezelulekweni ezivamile.

Okwenziwayo

Inkinga yokuvuselela

Ubuchopho bakho bidinga ukuhamba kancane ukusuka ekubeni uvukile ukuya ekuthuleni. Le nqubo idinga ukuncipha kwe-cortisol, ukuwa kokushisa komzimba, nokushintsha kuya emisebenzini ye-neural ethule kancane.

Izikrini — ikakhulukazi okuqukethwe okukuzo — kuphikisana nakho konke lokhu. Indaba yezindaba egcwele ukungezwani inyusa izinga lokucindezeleka kwakho. Ividiyo ehlekisayo ivusa izindlela zomvuzo ebuchosheni. Impikiswano kumazwana ivusa impendulo yokuzivikela. Ngisho nokuswayipha nje ungacabangi kugcina ubuchopho busesimweni sokuvuswa ngokushesha nokungaqondakali, okungahambisani nokuqala kokulala.

Amagilasi okukhanya okuphuzi avimba ezinye izinga lokukhanya. Awakwenzi lutho ngale nkinga yokuvuka.

Inkinga ye-circadian anchor

I-rhythm yakho ye-circadian ibekwe ikakhulukazi ukukhanya — ikakhulukazi, umehluko phakathi kokukhanya okukhanyayo ekuseni nobumnyama kusihlwa. Lo mehluko utshela ubuchopho bakho ukuthi yisiphi isikhathi, futhi ubuchopho busebenzisa le mininingwane ukuhlela ukukhululwa kwe-hormone okuhlanganisa i-melatonin ne-cortisol.

Abantu abaningi benza okuphambene nalokho okudingwa yi-biological: bachitha ekuseni ngaphakathi emakhaya ekukhanyeni okuncane, bese beshaya amehlo esikrinini esikhanyayo ebumnyameni. Lokhu kuchaza kahle ubuchopho ukuthi kusemidlalweni ngeviki, okwenza kube sephuzile i-circadian clock futhi kuthumele iwindi lokulala phambili.

Isixazululo akusikho ukugqoka amehlo ebusuku. Kufanele uthole ukukhanya okukhanyayo emzuzwini wokuqala ngemva kokuvuka — ngokufanele ngaphandle — futhi unciphise izinga lokukhanya ezinsukwini ezimbili ngaphambi kokulala.

Inkinga yokuhamba

Kunomfanelo wesithathu ongakaze uvezwe ezelulekweni zokulala: ama-skrini akhipha ubuthongo ngqo. Uma usebenzisa isikrini ngo-11pm esikhundleni sokuphumula ukuze ulale ngo-10:30pm, akukho okukhanyayo okukhanyayo okuzoshintsha umphumela. Uhlala uncane.

Lokhu kubonakala kucacile, kodwa kubalulekile ukukusho ngoba ingxoxo evamile ye-"isikrini nokulala" igxile ekutheni izikrini zithinta kanjani ikhwalithi yokulala, ngaphandle kokubheka ukuthi zibhala kanjani ukuvuka kokulala ngokugcina abantu bejabule ngaphezu kwesikhathi lapho bengabe sebesuka khona.

Umuntu ojwayelekile ophawula ukuthi usebenzisa ifoni yakhe embhedeni akwenzi lokhu imizuzu emihlanu. Izifundo ngokuvamile zithola ukuthi abantu basebenzisa izikrini ezinsukwini zokulala phakathi kwemizuzu engama-30–60 — okukhombisa ukuthi lokho kuholela ekulaleni okuncane.

Okutholakele ucwaningo kuhlongoza

Imibhalo yesayensi yokulala iyavumelana ngezindlela ezithile ezisebenzayo, futhi akukho okukhuluma ngamehlo:

• Ukukhanya okukhanyayo ekuseni. Imizuzu eyishumi kuya kwengamashumi amathathu yokuchayeka ekukhanyeni ngaphandle phakathi kwehora elilodwa ngemva kokuvuka kusiza ukuqinisa isigqi se-circadian. Lokhu kuba nomphumela olandelanayo ebuthongweni bakusihlwa — uma iwashi lakho lihleleke kahle, ubuthongo bangempela buza ngesikhathi esifanele.
• Isikhathi sangempela sokuthoba umzimba. Hhayi "beka ifoni kwimodi ye-grayscale." Isikhathi sangempela esinokushukumiseka okuphansi emizuzwini engama-60–90 ngaphambi kokulala: ukufunda izincwadi eziphrintiwe, ukuhamba kancane, ukuxoxa, ukwelula umzimba kalula.
• Ucingo ngaphandle kwendawo yokulala. Hhayi phezulu kwetafula lokulala ngemodi ethule. Ngaphandle kwendawo yokulala. Lokhu kususa uhlobo olulodwa olukhulu lokushukumiseka futhi kuqede ukukhetha ngokuphelele.
• Izikhathi zokulala nezokuvuka ezihambisanayo. Ukujwayeleka kungenye yezinto eziqagela kahle kakhulu ikhwalithi yokulala. Uhlelo lwe-circadian luwashi lebhayoloji — lusebenza kahle kakhulu ngezikhathi ezifanayo, hhayi ukulala ngokweqile ngezimpelasonto kulandelwe ukuvuka ekuseni ngoMsombuluko.

Kungani lokhu kunzima kunokubukeka

Umkhuba wocingo ekamelweni lokulala ungomunye wemikhuba yesimanje eqinile ngoba uhlinzeka ngezinto eziningi ngasikhathi sinye: iwashi lokuvuka, ukujabulisa, uxhumano lomphakathi, ukuphathwa kokukhathazeka, nokuphunyuka emicabangweni ongathandi ukuba nazo wedwa emnyama.

Ukukhipha ifoni akususi lezi zidingo. Kukhona nje ukususa indlela yokuhlangabezana nazo (engalungile) okwamanje. Lokhu kwenza ukuthi izinyathelo zokuthuthukisa ukulala ezithi "beka ifoni yakho eceleni" zibe nezinga eliphezulu lokuhamba phambili — zidalela inkinga (ngiyenzenjani manje?) ngaphandle kokuyixazulula.

Indlela engcono ukuhlela umsebenzi ngamunye ofoni oyenzayo ngesikhathi sokulala ngokwehlukana:

• I-alamu → thenga iwashi le-alamu elishibhile
• Ukuzijabulisa → incwadi ebonakalayo noma iphodikasti ngesipikha (hhayi esikrinini)
• Ukukhathazeka → ukubhala phansi kafushane, ukuhlola umzimba, noma ukuzivocavoca ngokuphefumula okulula; lezi zivame ukusebenza kangcono ngokuthembekile ekulawuleni ukukhathazeka kunokuskrola, ngoba ukuskrola kuvame ukukhulisa ukukhathazeka kunokukwehlisa

Akukho okudingekayo okulindelekile kwezibuko ezikhanyayo. Okudingekayo ukuqonda ukuthi ifoni ikwenza ukuthini ngempela ebusuku, nokwakha enye indlela engcono.

Indima yokwakhiwa kokulala

Akukho ukulala okufanayo. Ubusuku obugcwele bokulala buhamba ezigabeni ezihlukene — ukulala okukhanyayo kwe-NREM, ukulala okujulile kwe-slow-wave (SWS), kanye nokulala kwe-REM — ngalinye lenza imisebenzi ehlukene yomzimba. Ukuqonda ukuthi izikrini zenzenjani kulezi zigaba kusiza ukuchaza ukuthi kungani ungachitha amahora ayisishiyagalombili embhedeni futhi uphume uphila ungakhululekile.

Ubuthongo obujulile be-slow-wave yisigaba esibuyisela umzimba kakhulu. Yilapho ubuchopho buhlanza khona imfucuza yokugaywa kwezinto ngohlelo lwe-glymphatic, lapho kukhishwa khona i-hormone yokukhula, futhi lapho umsebenzi wokuzivikela womzimba uqina khona. I-SWS igxile engxenyeni yokuqala yobusuku futhi izwela kakhulu ekutheni uvuswe ngaphambi kokulala. Okuqukethwe okukushukumisa ngokomzwelo ngaphambi nje kokulala kugcina ingqondo yakho iqaphile nomzimba wakho ushubile, okungakwenza kuthathe isikhathi eside ukulala futhi kushiye usacabanga ngakho uma isibani sesicishiwe. Uma uya embhedeni usesimweni sokuvuswa — inhliziyo ishaya ngokushesha, ingqondo isaqhubeka icubungula obusanda kubuka — kuthatha isikhathi eside ukufinyelela ebuthongweni obujulile, futhi imijikelezo yokuqala okufanele ilawulwe yi-SWS iba lula futhi ihlakazeke kakhulu. Umphumela ngokoqobo wukuthi ngisho noma uchitha amahora ayisishiyagalombili embhedeni, ingxenye yaleso sikhathi echithwa esigabeni esikubuyisela kahle iyancipha.

Ukulala kwe-REM, okukhombisa ingxenye yesibili yobusuku, kubalulekile ekuqinisekiseni imemori yemizwa, ekuqondeni amaphethini, nasekuxazululeni izinkinga ngokwakha. Omunye wezinto eziyinqaba kakhulu eziphazamisa i-REM ukuncipha kobusuku — ukunciphisa isikhathi sokulala ng hour eyodwa kunciphisa kakhulu i-REM ngoba izikhathi ze-REM zikhululekile kakhulu ekuseni. Uma ama-skrini ehlisa ukuqala kokulala kwakho ngama-45 imizuzu futhi i-alamu yakho ilungile, ulahlekelwa kakhulu yi-REM.

Esifundweni esifanayo saselabhorethri esalinganisa i-melatonin ebambezelekile, ukufunda kuthebhulethi ekhanya ngaphambi kokulala kwanciphisa nobuthongo be-REM ngalobo busuku uma kuqhathaniswa nokufunda incwadi ephrintiwe (Chang et al., 2015). Ukuchayeka ekukhanyeni ngesikhathi esingalungile somzimba kunganciphisa i-REM ngisho noma isikhathi sonke sokulala sibonakala sanele ku-tracker.

Umphumela wokusebenza ukuthi umonakalo ovela ekusebenzeni kwesikrini ebusuku akuwona owemvelo. Uqondisa ezingeni lokulala elinzima kakhulu ukuvuselela — ukulala okujulile ngokuvuka, kanye ne-REM ngokuncipha kwesikhathi sokulala sonke kanye nokuphazamiseka kwesikhathi sokulala. Ungase ulale amahora ayisishiyagalombili aphelele futhi usaphuthelwa izingxenye ezibaluleke kakhulu zalawo mahorakazi.

Amathrekhi okulala abika isikhathi sokulala sonke ngokuvamile afihla le nkinga. Ubusuku obubukeka kahle kumamethrikhi wesikhathi — amahora ayisishiyagalombili abhalwe — angase abe ne-slow-wave sleep encishisiwe ne-REM uma izimo eziholela ekulaleni zazingezinhle. Lokhu kuyisizathu esisodwa sokuthi ikhwalithi yokulala ethile kanye nokusebenza kwengqondo kosuku olulandelayo kuvame ukuhluka kulokho okukhombisa amathrekhi. Umbuzo okufanele ubuze akuwona kuphela "ngabe ngilale isikhathi esingakanani" kodwa "ngabe ngenzenjani ezinsukwini ezimbili ngaphambi kokuba ngilale" — ngoba leli thuba libalulekile ekuthatheni izigaba zokulala ozithola.

Ukusebenzisa isikrini nokulala kubantu abasha

Ubufakazi obuhlanganisa ukusetshenziswa kwesikrini nokulala okungafanele bukhona kakhulu kubantu abasha uma kuqhathaniswa nezinye izigaba zeminyaka — futhi imiphumela ibi kakhulu. Ubuchopho babantu abasha buhamba phambili ekwakhiweni kwaso, ikakhulukazi ezindaweni ze-prefrontal cortex ezibhekele ukulawula izifiso, ukuhlola ubungozi, nokulawula imizwa. Ukulala akusikho kuphela ukungabikho kokwenza; kuyindawo lapho ingxenye enkulu yokuhlanza izixhumi kanye nokwakhiwa kwememori kwenzeka.

Imiphumela yocwaningo iyahambisana phakathi kwezifundo. I-meta-analysis ka-2019 eyashicilelwa ku-Sleep Medicine Reviews, ehlanganisa abantu abasha abangaphezu kuka-400,000 ezweni elingu-20, ithole ukuthi wonke amahora engeziwe okusebenzisa isikrini phakathi nezinsuku zokusebenza ahlotshaniswa nokwehla okubonakalayo kwesikhathi sokulala kanye nokwanda kokuba nezimpawu zokungaphumuli. Lokhu kuhlotshaniswa kwahlala ngemuva kokulawula isimo somnotho, imisebenzi yomzimba, kanye nezindlela zokulala zabazali.

Nentsha nayo iba noshintsho lomzimba: ukuthomba kushintsha iwashi lomzimba liye esigabeni esiphuzile, into ebizwa ngokuthi isigqi sokulala esihamba sekwephuzile. Lokhu akukhona ukuvilapha noma umkhuba omubi; kuwushintsho lwamahomoni olwaziwayo oluqhutshwa ukushintsha kokuzwela ekukhanyeni kwewashi lomzimba, okwenzeka ezinhlotsheni eziningi zezilwane ezincelisayo ngesikhathi sokuthomba. Izikrini zakusihlwa zenza lolu shintsho lube namandla kakhulu, futhi ukukhanya okukhazimulayo kusihlwa kungabambezela i-melatonin nakakhulu, okwenza kube nzima ukulala kusenesikhathi futhi kube nzima nakakhulu ukuvuka uye esikoleni. Umphumela wakhona wukuthi phakathi nesonto balala kancane isikhathi eside — ngokuvamile amahora amahlanu kuya kwayisikhombisa lapho umzimba udinga ayisishiyagalolunye kuya kwayishumi — bese bazama ukubuyisa ngempelasonto ngokulala isikhathi eside, okwenza uMsombuluko ube nzima nakakhulu.

Kubazali, izinto ezisebenza kahle kakhulu wukushintsha indlela ekhaya ehleliwe ngayo, hhayi imithetho nje. Ukushaja amadivayisi ngaphandle kwekamelo lokulala kususa isilingo ngaphandle kokudinga ukuzibamba njalo engxenyeni yobuchopho esakhula, i-prefrontal cortex, engakabi namandla okuvimba imivuzo esheshayo. Izifundo zihlale zixhumanisa amadivayisi asekamelweni lokulala nokulala okuncane nokulala sekwephuzile ezinganeni nasentsheni (Hale & Guan, 2015), ngakho ukuwagcina ngaphandle kwekamelo kuyisinyathelo sokuqala esinengqondo.

Lokhu akukhulumi ngokujezisa osemusha ngenxa yokuziphatha okujwayelekile kokukhula. Ifoni yakhelwe ukuba ibe nentshisekelo; ubuchopho besifazane obusha bukhula ngendlela yokuthi buthanda ukuthola ukujabuliswa kokuxhumana. Imvelo kumele yenze ukukhetha okunempilo kube ukukhetha okulula — futhi embhedeni, lokho kusho ukuba khona komshini kunokuthembela kumandla okuzikhandla noma ukuzilawula.

Imiphumela emibi yokuncipha kokulala okuqhubekayo kubantu abasha idlula kakhulu ekukhathaleni. Izifundo zihlala zithola ubudlelwano phakathi kokulala okunganele nokuphazamiseka kwememori yokusebenza, ukuncipha kwesikhathi sokugxila, ukusebenza okuphansi kwezemfundo, ukuphendula ngokweqile emotweni, nokwanda kwesithakazelo sokukhathazeka nokudangala. Idatha yesikhathi eside iphakamisa ukuthi izindlela zokulala ezisunguliwe ngesikhathi sokukhula zilandela naphakathi kobudala — okusho ukuthi imikhuba esunguliwe mayelana nezinsiza ezinsukwini zobusha inemiphumela ethinta kakhulu isikhathi sesikole. Ukuthuthukisa ukulala kwabantu abasha akusona ushintsho oluncane empilweni; ubufakazi bukhombisa ukuthi kuyinto ephakeme kakhulu yokushintsha indlela yokuziphatha etholakala kubazali nabafundisi.

Ukubukeka kwekhwalithi yokulala okuhle

"Ukulala kahle" sekuyigama elithokozisayo kodwa elingasho lutho empilweni. Imihlahlandlela eminingi yokulala kahle ivame ukuba nezinhlangothi eziphikisanayo, noma zidinga izinguquko eziningi ngesikhathi esisodwa okwenza kube nzima kunokuba kube usizo. Nansi inguqulo ethile egxile kulokho okukhombisa ucwaningo ukuthi kuyasebenza.

Into engiyona ebaluleke kakhulu ekwazini kokulala yisikhathi sokulala nokuvuka okujwayelekile — hhayi isikhathi uqobo, kodwa ukujwayela. Isikhathi sokuvuka esiqinile, esigcinwa ngisho nasezimpelasini, siyisikhumbuzo esinamandla ohlelo lwezikhathi. Konke okunye kubalulekile kuphela uma kuqhathaniswa nalokhu. Izikhathi zokuvuka ezingajwayelekile zenza lokho abacwaningi abakubiza ngokuthi i-chronodisruption — ukuhamba phambili phakathi kwekhalenda yangaphakathi nezinhlelo zangaphandle — okwehlisa ikhwalithi yokulala ngaphandle kokubheka amahora aphelele okulala. Umuntu olala kusukela phakathi kokuhlwa kuya kweyisishiyagalombili nsuku zonke ngokuvamile uzolala kangcono kunomuntu olala kusukela kweyishumi kuya kweyisixhenxe ezinsukwini zokusebenza nangemva kokuhlwa kuya kweyishumi ezimpelasini, nakuba umuntu wesibili elala kakhulu ngokwesilinganiso.

Uhlelo olungokoqobo lokuphumula

Isikhathi sokuphumula sidinga ukwenza izinto ezimbili: sinciphise ukuvusa komzimba futhi sigweme ukwethula ukuvusa okusha. Imisebenzi esebenza kahle kakhulu ihlangabezana nezici ezithile — iyabikezela, ayinengozi, futhi ayidingi umsebenzi omkhulu wokuphatha. Indlela eyinhloko yokwehluleka emizamweni eminingi yokuphumula ukufaka enye imisebenzi ethokozisayo ye-screen endaweni ye-screen ethokozisayo kancane. Ukushintsha kusuka ezinkundleni zokuxhumana kuya kumdwebo wemvelo kungcono kancane, hhayi isixazululo. Ukwehliswa kokuvusa okudingekayo ukuze uqale ukulala kukhulu kakhulu kunalokho abantu abaningi abakulindele.

• Imizuzu engu-90 ngaphambi kokulala: yehlisa ukukhanya kwezibani eziphezulu. Izibani eziphezulu zigcina umzimba uqaphile. Ukusebenzisa izibani eziseceleni, izibani ezima phansi, noma amakhandlela ehoreni lokugcina ngaphambi kokulala kuthumela isignali ebuthakathaka kakhulu yokuthi kusemini ewashini lomzimba wakho kunokukhanya okukhanyayo phezulu, futhi kwenza kube lula ukwehlisa umoya.
• Imizuzu engu-60 ngaphambi kokulala: vala zonke izikrini. Hhayi zifiphaziwe. Hhayi kumodi yasebusuku. Zicime. Ukuyeka kudinga ukuba kucace ngokwanele ukuze kuthembeke. Ukuthi “wehlisa umoya” kodwa usaqhubeka usebenzisa ifoni akulethi nzuzo ehlala njalo.
• Imizuzu engu-45 ngaphambi kokulala: umsebenzi olula wokukusiza wehlise umoya. Ukufunda incwadi yangempela kubonakala kusiza kakhulu ocwaningweni. Ukuzelula kancane, ukuhamba kancane, noma ukugeza ngamanzi afudumele nakho kuyasiza — ukugeza ngamanzi afudumele kuphakamisa izinga lokushisa lesikhumba esisemaphethelweni, okusheshisa ukwehla kwezinga lokushisa lomzimba okuyinto eyenza ube noleko. Gwema noma yini edinga ukuthi wenze izinqumo noma uxazulule izinkinga.
• Imizuzu engu-15–20 ngaphambi kokulala: ukubhala kafushane lokho okucabangayo. Ukubhala phansi uhlu lwemisebenzi yangomuso — hhayi ukubhala idayari, nje uhlu — kukhonjisiwe ezivivinyweni ezilawulwayo ukuthi kunciphisa isikhathi sokulala ngokususa umthwalo wokucabanga ngokuphindaphindiwe engqondweni. Izinto ezintathu kuya kwezinhlanu zanele. Lokhu kusiza ukugwema lowo muzwa wokucabanga okusheshayo okwenza abantu abaningi babuyele emafonini abo.

Inhloso yale nqubo ukuwenza ukulala kube indlela elula. Lokhu akwenzi ngokucindezela ukuvuka ngokuqinile, kodwa ngokunciphisa kancane kancane izimo zomzimba nezengqondo ezidingekayo ukuze uvuke. Lapho ubuchopho bungalokothi bukhuthazwe, ingcindezi yokulala — eyake yaqoqwa usuku lonke ngenxa yokuhlanganiswa kwe-adenosine ebhuthwini eliphansi — ivunyelwa ekwenzeni umsebenzi wayo. I-adenosine, umkhiqizo ophuma emisebenzini ye-neural, iqoqeka phakathi nezinsuku zokuvuka futhi idala lokho abacwaningi bokulala abakubiza ngokuthi ingcindezi yokulala. I-caffeine isebenza ngokuvimba ama-receptors e-adenosine kunokuba ikhiphe i-adenosine uqobo, yingakho ukhathele kubuyela ngokushesha uma i-caffeine iphela. Izikrini zasebusuku azivimbi i-adenosine ngqo, kodwa zigcina uhlelo lokuvusa — ama-circuit e-noradrenaline ne-dopamine ahlobene nokuvuka kanye nomvuzo — ngendlela edlula ingcindezi yokulala. Susa ukukhuthazwa, bese imvelo ivame ukuthatha isikhundla.

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