Kunyora majekiseni kuburikidza neGirasi Kunovandudza Dambudziko reCycadian neMood
Chiedza chekurapa magirazi kutarisa futuristic shoma, kuisa chiedza chebhuruu pamusoro pemeso uye pamusoro pechiso. Mune dzimwe nzira, ivo. Asi chirwere chechiedza chinopiwa nemirazi zvakare chinotsigira nesayenzi iyo yakafanana sekare.
Kushandiswa kwechiedza chekurapa magirazi kungave kwakabatsira kutarisira circadian mood uye matambudziko ekurara sezvakaitika panguva yepine affective (SAD), kusuruvara, uye jet lag.
Vanogona kupa kukura kwesimba mangwanani echando. Ko magetsi ekurapa magirazi anoshanda sei uye akakodzera here? Dzidza nezve phototherapy, circadian rhythms, uye kubatsira kwechiedza chekugadzira chinowanikwa nemirazi kwezviitiko zvakawanda.
Chii Chiedza Chirwere?
Kurapa kwechiedza, kana phototherapy , ndiko kushandiswa kwechiedza kuporesa mamiriro ezvehutano. Zvinogona kubatsira kubata zvinetso zvinoitika kana mukati re circadian rhythm isinganzwisisiki kune maitiro ezvisikwa zvechiedza nerima. Izvi zvinogona kukonzera kukwanisa kwako kurara, kusunungurwa kwehomoni kunosanganisira melatonin, uye kunyange mafungiro uye masimba emagetsi.
Kurapa kwechiedza kunogona kuitwa kuburikidza nekutaridzika kwezuva kwakakodzera. Zvinosuruvarisa, kurarama kumaodzanyemba kwemashure kunogona kuita kuti izvi zvive zvakaoma mumwedzi yechando. Mune zvimwe zviitiko, chikonzero chekugadzirwa kwechiedza chinogona kudiwa.
Kune humwe hutano hunoita zvakanyatsonaka kune kurapwa uku, asi unobudiswa sei?
Bhokisi reChiedza Kupikisa Chiedza Magirazi
Nhoroondo yekare, mabhokisi matsvuku akashandiswa pakugadzira phototherapy. Pakutanga yakakura kwazvo, teknolojia yakatanga kuwedzerwa. Zvechokwadi, pane ikozvino mazvikwata mazhinji emagalazi anovhenekera anogona kukwanisa kuita basa racho.
Ayo
Girazi duku shoma dzinowanikwa $ 299 kubva kuAyo.
Nekubatanidzwa kwakanyatsobatanidzwa, zvinoita kuti munhu aite purogiramu nekupa ruzivo pamusoro pemararamiro ekurara uye mararamiro. Kuyera kwechiedza, nguva, uye nguva yehutano inokanganisa zvichienderana nenzira uye chinangwa. Kuwedzera simba, kugadzirisa kurara-kupera, kurwisa jet lag uye kunyange kugadzirisa kune imwe nguva yenguva nokukurumidza. Kune imwe yakavakwa-yakagadziriswa mune nguva yekushandiswa kwavo. Magirazi aya anononoka, ane chinyararire chakaita se-design is unobtrusive. Zviri nyore kutengesa magirazi kuburikidza nekuisa mumapiritsi akafanana nemapodhi akabatanidza kune kombiyuta ine USB cable.
Luminette
Nokuda kwekutengesa kwekutengesa, funga nezvekurapa magetsi magirazi anopiwa neLuminette. Kune $ 199 (kutenga), kana $ 39 (muedzo), teknolojia yakafanana inoshandiswa kuponesa kurapa kwechiedza zvakananga mumaziso. Kusiyana ne-lightbox, iyo inogona kudiwa 10 000 lux kuti ibudirire, chiedza chebhuruu chinotungamirirwa muziso chinogadzira kushandiswa kumwechete nechinguva chiduku. Kune hutatu hukuru hwehutano hwakapiwa: 500, 1000, uye 1500. Magirazi ivo pachavo akawandisa, akazara kumusoro kwemaziso. Zvinokurudzirwa kuti vakashandisa maminitsi makumi matatu ezuva nezuva kuti vaite zvakanaka.
Re-Timer
Inotengeswa pa $ 199, Re-Timer inopa bhuruu-ruvara rwemavara mumeso kuitira zvinangwa zvephototherapy.
Yakagadzirirwa kuti igadzire maziso, magirazi aya akagadzirwa paunivhesiti inotora makore makumi maviri emakore ekutsvakurudza. Zvinokurudzirwa kuti magirasi anoshandiswa kwemaminitsi 60 zuva rega rega, iyo yakareba yakakurudzirwa kushandiswa kwevatatu vatatu.
Mamiriro Evanhu Anopindura Chiedza
Izvozvo zvinonzi circadian rhythms yemuviri zvinokanganiswa nekuratidzwa kwechiedza chebhuruu. Iyi chikamu chechiedza chinowanikwa muzuva rose. Inogonawo kuve yakasarudzwa uye inounzwa pamusana wepamusoro nehunobudirira zvakaenzana.
Mimwe mitemo inopindura zvakanakisisa kurapa kwechiedza inopiwa nemirazi.
- Dambudziko rekushaya mamiriro okunze (SAD) -Iyewo inozivikanwa sekunetseka kwechando, SAD inoitika panguva iyo kusakwana kwekuwanika kwechiedza kunoita kuti kuora kwemaitiro. Ingave yakabatanidzwa nekuwedzera kwekurara, kusava nekutarisana uye kusarurana kwevanhu, uye kuchinja mukudya uye kuwedzera kuwedzera.
- Kushushikana -Difficulty kunokotsira kunogona kunyanya kugamuchira kushandiswa kwephototherapy. Kuonekwa kwechiedza chemasikati manheru kunogona kuva dambudziko, asi kushandisa magirazi chiedza mumangwanani paanomuka kunogona kubatsira kugadzirisa rwiyo rwe circadian.
- Delayed sleep phase syndrome - Mhou mazuva ano ane chirwere ichi chinotungamirira kumatambudziko maviri anovata panguva yakare uye pamwe nekuoma kunomuka mangwanani pane imwe nguva yapfuura. Nguva dzekurara dzinogona kunge dziri 2 am kana gare gare nekumuka kunogona kuitika pakati pemangwanani kana kunyange pakati pezuva. Kunyange zvazvo mamiriro acho asingarevi kuti akabatwa nehope, zvinogona kunge apo zvinetso zvepabonde zvinoda kurara-nguva yekugadzirisa izvo zvisingaenderani nehutano hwechimiro.
- Mangwanani kurara -Difficulty kubuda pamubhedha mangwanani - pamusana pokurara kunogona kusunungurwa nephototherapy. Chiedza chinowanzosimutsa isu. Icho chinotanga chirevo chechirongwa chekucherechedza. Kushandiswa kwakakwana mumangwanani kunogona kubatsira kugadzirisa nzvimbo yehope kuusima hweusiku.
- Jet rakadzika -Muzuva remazuva ano, kufamba kwejet kunobvumira kutsvaira kwakakurumidza kwemuviri we circadian rhythms kune maitiro ekuedza uye rima mumamiriro ezvinhu. Zvinogona kutora zuva rimwe kuti rishandure kunzvimbo imwe neimwe yakayambuka, asi chirwere chechiedza chinogona kubatsira kuti kugadzirisa kuonekwe nokukurumidza.
Kuchenjerera uye Migumisiro Yechipfuva
Phototherapy inowanzochengetedzwa zvakanaka. Kana iri kushungurudza, inofanira kurega. Chero mimwe migumisiro yechirwere inofanirwa kufanirwa inofanira kugadziriswa kana magirazi emwenje asingasisiri kushandiswa Mune zvimwe zviitiko, zvinotevera zvinogona kuitika:
- Musoro wemusoro -Ukudzivirira kwechiedza chekudzivirira kunogona kukonzera misoro kana kuti migraines mune izvo zvakagadzirirwa. Muchiitiko ichi, chiedza chepasi chakanyanya kuderera kwenguva yakareba chingabatsira.
- Kunyunyuta -Kutarisa panguva isina kukanganisa kunogona kutungamirira kunonetsa kurara. Semuenzaniso, kushandisa magirasi ekuvhenekera panguva yekurara kunogona kukonzera kuchinja munguva yekurara gare gare. Izvi zvichaita kuti zvive zvakaoma kurara, uye zvakaoma kumuka. Dzivisa izvi nekutevera mirayiridzo inobatanidzwa nepurogiramu yeglasi magetsi.
- Photophobia -Sensitivity chiedza inogona kuitika. Izvi zvinogona kutungamirira kumarwadziro kana kungoita kuti kusvibiswa kujekeswe kunoratidzirwa nekukanda. Ichaenda kana chiedza chekuvhenekera chibviswa.
- Kuneta- Kazhinji, kuneta kunogona kuitika nephototherapy. Izvi zvinogona kunge zvine chokuita nekushanduka kunoitika panguva yekurara. Kutevera mirayiridzo yepurogiramu inofanira kubatsira kuderedza dambudziko iri.
- Hypomania- Kune avo vane nhoroondo yepipolar disorder, therapy ine chiedza inofanira kushandiswa nekuchenjerera. Pane ngozi yokuti chiedza chinogona kutungamirira kune imwe nyika ye hypomania. Izvi zvingave zvakabatanidzwa nemafungiro akakwirira, kuwedzera kukura, hupombwe, kana zvimwe zviratidzo.
- Kunyangadza - Kunyange zvazvo mafungiro aiwanzovandudzika nekurapa kwechiedza, pane dzimwe nguva zvinogona kutungamirira kukugumbura. Kufanana nedzimwewo migumisiro, inofanira kugadzirisa nekumira kushandiswa kwechiedza chechiedza chechiedza.
Zvinonyanya kukosha, hapana ultraviolet (UV) chiedza chinotarisa nekushandiswa kwechiedza chekurapa magirazi. Nokudaro, zvipingamupinyi zvinosangana neizvi-zvakadai sekukuvadza kweziso kana kenza-hazvingavipo.
Shoko Rinobva
Kana iwe uchida kudzidza zvakawanda pamusoro pehope dzako, funga kuongororwa nebhodhi-chiremba chiremba anovimbiswa. Mune zvimwe zviitiko, kubvunzana nemudzidzisi uyu kunogona kugadzirisa mhinduro yako kune magetsi ekurapa magetsi. Unofanira kunge uine zvinetso nekushandisa kwavo, tsvaga rubatsiro rwezveimwe nyanzvi.
> Sources:
> Peters, BR. "Nguva isiri yehovheji nekumuka." Kuongororwa kweKunyunyuta kwehope. Kurara Med Clinic . 9 (2014) 481-489.
> Reid, KJ uye Zee, PC. "Zvirwere zveCycadian zvekurara," muMitemo neMabasa ekurapa . Yakarongedzwa naKryger MH, Roth T, Dement WC. St. Louis, Missouri, Elsevier Saunders, 2011, mapeji 470-482.