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 kuthuthukisa ikhwalithi yokulala. Ngakolunye uhlangothi, izizathu zangempela eziholela ekulaleni okuphazamisekile ngenxa kwesikrini zihlala zinganakiwe emathipheni ajwayelekile.

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 ezikrinini — zisebenza ngokuphikisana nalokhu konke. Indaba ethusayo yezindaba ikhulisa i-cortisol. Ividiyo ehlekisayo ivula imijikelezo yokwaneliseka. Ukuphikisana ezinkulumweni kudala impendulo yokwesaba. Ngisho nokuswayipha kuphela kugcina ubuchopho bukhona esimweni sokukhathazeka okusheshayo, okungahambisani nokungena 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 kweyikhulu neshumi yokukhanya ngaphandle ngaphakathi kweyodwa yephuzu lokuvuka kusiza ukuqinisa umjikelezo wokulala. Lokhu kunezimpempe ezithile ekukhathaleni kokulala kwasebusuku — uma iwashi lakho lisethwe kahle, uzizwa ukhathele ngempela ngesikhathi esifanele.
• Isikhathi sokuphumula esiqinile. Hhayi "beka ifoni kwimodi ye-grayscale." Isikhathi sokuphumula esiphansi emizuzwini engama-60–90 ngaphambi kokulala: ukufunda izincwadi zomzimba, ukuhamba okuncane, ukuxoxa, ukujolisa kancane.
• Ucingo ngaphandle kwendawo yokulala. Hhayi phezulu kwetafula lokulala ngemodi ethule. Ngaphandle kwendawo yokulala. Lokhu kususa enye indlela enkulu yokukhuthaza futhi kukhiphe ukukhetha ngokuphelele.
• Izikhathi zokulala nezokuvuka ezihambisanayo. Ukujwayela kuyinto ebaluleke kakhulu ekubikezelweni kokusebenza kokulala. Uhlelo lokulala lungumjikelezo wezinto — lusebenza kangcono uma izikhathi ziqinile, hhayi ukulala ngokweqile ngezimpelasonto kulandela ukuvuka kwasekuseni 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:

• Umsindo → thenga iwashi elisheshayo
• Ukuzijabulisa → incwadi ethile noma ipodcast nge-speaker (hhayi esikrinini)
• Ukukhathazeka → iphephandaba elincane, ukuhlola umzimba, noma umoya opholile olula; lezi zisebenza kahle kakhulu kunokuskrola ukuze kulawulwe ukukhathazeka, okuvamile ukuqinisa kunokunciphisa

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.

Ukulala okujulile okuphansi kuyisigaba esiyinhloko sokuphola komzimba. Lapho ubuchopho buhlanza udoti we-metabolic nge-glymphatic system, lapho kukhishwa khona i-hormone yokukhula, futhi lapho umsebenzi wezokwelapha uqinisekiswa. I-SWS igxile engxenyeni yokuqala yobusuku futhi ibonakala ikhululekile kakhulu ekukhuthazeni ngaphambi kokulala. Lapho i-cortisol iphakeme — njengoba ivame ukuba njalo ngemva kokudla okuvusa imizwa — ukushintsha kusuka ekulala okukhanyayo kwe-NREM kuya ekulaleni okujulile okuphansi kubambezela noma kuphazamisekile ngokuphelele. Uma uya embhedeni ungena esimweni esivusayo — inhliziyo iphakeme, ingqondo isaqhubeka nokucubungula lokho obukubuka — uthatha isikhathi eside ukufinyelela ekulaleni okujulile, futhi izigaba zokuqala ezidinga ukuba zibe ne-SWS ziba lula futhi zihlukaniswe kakhulu. Umphumela wokusebenza ukuthi noma ngabe uchitha amahora ayisishiyagalombili embhedeni, ingxenye yalokho okukhuluma ngaleso sikhathi esichithwa esigabeni esiphola kakhulu incishiswa.

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.

Kukhona futhi ubufakazi obuphuma obukhombisa ukuthi ukuvinjelwa kwe-melatonin okubangelwa ukukhanya okuphakathi kwe-blue-light kuthinta ikakhulukazi isikhathi se-REM ngokubambezela ukwehla kokushisa komzimba okuyinhloko okujwayelekile. Ukukhanya ngesikhathi esingafanele somzimba kungacindezela i-REM noma ngabe isikhathi sokulala sonke sibonakala silungile kum 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.

Abantu abasha baphinde babhekane nezinkinga zomzimba: ukushintsha kwe-puberty kushintsha iwashi le-circadian libe sesikhathini esiphakeme, into ebizwa ngokuthi i-delayed sleep phase. Lokhu akusikho ukungaziphi, noma umkhuba omubi; kuyashintsha kwe-hormonal okwenziwa yizinguquko ekuthinteni ukukhanya kwe-circadian okwenziwa ezilwaneni eziningi ngesikhathi se-puberty. Izikrini zasebusuku zenza lokhu kube kubi kakhulu, zisheshisa ukuvulwa kwe-melatonin ngamahora ayisithupha kuya kweyodwa emiphumeleni ethile, okwenza kube nzima ukuhlala ulala kusenesikhathi futhi kube nzima kakhulu ukuvuka ukuze uye esikoleni. Umphumela walesi simo wukuncishiswa kwesikhathi sokulala ezinsukwini zokusebenza — ngokuvamile amahora amahlanu kuya kw seven lapho isidingo somzimba singama-9 kuya kweyishumi — kulandela ukuhamba kwesikhathi kwe-social jet lag njengoba abantu abasha bezama ukubuyisela emuva ngezimpelasonto ngokulala, okwenza kube nzima kakhulu ukuvuka ngoMsombuluko.

Kubazali, izixazululo ezisebenzayo kakhulu zisebenza ngendlela yokwakha, hhayi ngezinsuku. Ukushaja amadivayisi ngaphandle kwegumbi lokulala kususa umdlandla ngaphandle kokudinga amandla okuqhubeka okuvela ku-prefrontal cortex ethuthukayo engasebenzi kahle ekumelaneni nezikhumbuzo ezisheshayo. Izifundo eziqhathanisa ukuvinjwa kwamadivayisi egumbini lokulala nezikhawu zesikhathi sokusebenzisa isikrini zihlala zikhombisa ukuthi indlela yokukhipha amadivayisi egumbini lokulala ikhiqiza ukuthuthuka okukhulu kwesikhathi sokulala kanye nokuvuka ekuseni.

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.

• 90 imizuzu ngaphambi kokulala: pholisa izibani eziphezulu. Izibani eziphezulu zigcina ubuhlakani. Ukushintshela ezibani zomhlaba, eziseceleni, noma kumakhandlela ngemuva kwehora ngaphambi kokulala kukhombisa ukuncipha okubonakalayo kwe-cortisol ngaphambi kokulala futhi kusiza ukuvusa ukwehla kokushisa okuhlobene nokungena kokulala.
• 60 imizuzu ngaphambi kokulala: vala zonke izikrini. Akufanele zibe mncane. Akufanele zibe kumodi yephaneli. Vala. Ukuvalwa kufanele kube kucacile ukuze kube nokwethembeka. Ukuhamba kancane "ukuphumula" okukh still involves phones akukhiqizi inzuzo eqinile.
• 45 imizuzu ngaphambi kokulala: umsebenzi opholile ongenamsebenzi omkhulu. Ukufunda incwadi ethile kusekelwe kahle emibhalweni. Ukuzivocavoca kancane, ukuhamba kancane, noma ukugeza ngamanzi afudumele nakho kuyasebenza — ukugeza ngamanzi afudumele kukhuphula izinga lokushisa kwesikhumba, okusheshisa ukwehla kokushisa komzimba okuvusa ukulala. Gwema noma yini edinga ukuthatha izinqumo noma ukuxazulula izinkinga.
• 15–20 imizuzu ngaphambi kokulala: ukubuyekeza okukhanyayo okubhalwe phansi. Ukubhala uhlu lwezinto okufanele zenziwe kusasa — hhayi ukujola, kuphela uhlu — kuboniswe ezivivinyweni ezilawulwayo ukuthi kunciphisa isikhathi esithathwa ukuze ulale ngokukhulula imicabango. Izinto ezintathu kuya kwezintathu zanele. Lokhu kuvimba inkinga yokucabanga ngokushesha ethumela abantu abaningi emaphonini 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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