Riaan 
Cishe uzwile ngezingozi zokukhanya okuluhlaza okuvela ezibukweni zedijithali. Ngokusobala, ilimaza amehlo ethu futhi iphazamisa imijikelezo yethu yokulala. Nazi izindaba ezinhle—ukukhanya okuluhlaza okwesibhakabhaka akuyona into enkulu kangako. Ngivumele ngikuchazele.
Izimangalo mayelana nokukhanya okuluhlaza okwesibhakabhaka zikhona yonke indawo. Uma uthenge izibuko eminyakeni yakamuva, kungenzeka ukuthi uke wafakwa amalensi avimbelayo aluhlaza okwesibhakabhaka. Eziningi zalezi zimangalo zizwakala zinengqondo ngokuphelele, okwenze abantu abaningi bazikholelwa. Nokho, iqiniso alilula kangako.
Kuyini Ukukhanya Okuluhlaza?
Ukukhanya okuluhlaza okwesibhakabhaka kungokoqobo njengoba kuzwakala—kunokukhanya okunombala oluhlaza okwesibhakabhaka. Okwaziwa nangokuthi “ukukhanya okuphezulu kwamandla abonakalayo” (HEV), ngomunye wemibala yokukhanya okubonakalayo okungabonwa ngamehlo abantu.
Imibala yokukhanya inamaza amaza ahlukene, futhi ukukhanya okuluhlaza okwesibhakabhaka kuwubude obufushane wamaza. Lapho ubude begagasi bufushane, amandla aphezulu. Lokho kusho ukuthi ukukhanya okuluhlaza okwesibhakabhaka kukhiqiza amanani aphezulu wamandla kuneminye imibala-ngakho igama elithi “amandla aphezulu ayabonakala.”
Into eyodwa eyingqayizivele mayelana nokukhanya okuluhlaza okwesibhakabhaka ukuthi akukwazi ukuhlungwa ngokuphumelelayo ngamehlo omuntu. Ukukhanya okuluhlaza kungadlula kalula esweni kuye ku-retina, futhi njengoba okuvezwa kumishini yedijithali kuvame ukukhipha ukukhanya okuluhlaza okwesibhakabhaka, okuningi kungena emehlweni ethu nsuku zonke. Kulapho izinkathazo ziqhamuka khona.
Zenzani Izibuko Ezikhanyayo Eziluhlaza?
Ngeke sikhulume ngokukhanya okuluhlaza ngaphandle kokukhuluma “Izibuko Ezikhanyayo Eziluhlaza” noma “Amalensi Okuvimba Aluhlaza.” Imikhiqizo yokuvimbela ukukhanya okuluhlaza okwesibhakabhaka-ikakhulukazi izibuko-ivame kakhulu eminyakeni yamuva. Ake sikhulume ngokuthi laba benzani ngempela.
Izibuko Ezikhanyayo Eziluhlaza Zilula ngendlela emangalisayo. Afaka amalensi afakwe umbala ngendlela evumela ukukhanya okubomvu, okuwolintshi, okuphuzi, nokuluhlaza kudlule, kodwa hhayi okuluhlaza okwesibhakabhaka, kwe-indigo, nokuluhlaza. Hhayi konke ukukhanya okuluhlaza okwesibhakabhaka kuvinjiwe, kodwa kuvimbe okungaphezu kwalokho amehlo akho angakwenza ngokwawo.
Ukugqoka izibuko ezikhanyayo eziluhlaza okwesibhakabhaka kunomphumela ofanayo njenge I-Night Shift noma Ukukhanya Kwasebusuku izindlela kumafoni namakhompyutha. Ubona umhlaba onombala ophuzi/owolintshi kakhulu. Umbuzo uwukuthi, ingabe lokhu kunenzuzo ngempela?
Comfort vs. Physiology
Kulungile, ngakho ukukhanya okuluhlaza okwesibhakabhaka kungokoqobo, futhi izibuko ezikhanyayo eziluhlaza ziyasebenza ngempela—ngomqondo wokuthi zihlunga ukukhanya okuluhlaza okwesibhakabhaka. Kodwa ukuvimbela ukukhanya okuluhlaza okwesibhakabhaka ngokuvamile kuyisixazululo sokuzingela inkinga. Ake sikhulume ngomehluko phakathi kokunethezeka kanye nemiphumela yangempela yomzimba.
Akungabazeki ukuthi ukukhanya okukhanyayo, okuluhlaza okwesibhakabhaka okuvela esibonisini kungase kuzwe kubuhlungu kakhulu emehlweni akho. Uma uke waphuphuthekiswa isikrini sefoni yakho phakathi nobusuku, uyazi kahle ukuthi ngiqonde ukuthini. Imodi Emnyama futhi Ukukhanya Kwasebusuku empeleni wenze izikrini zizwe kalula emehlweni ethu.
Lokho kuqhuma kokukhanya okuluhlaza kwakuhlaba umxhwele, kodwa ingabe kwaba nomonakalo ongokomzimba? Izifundo ezimbalwa zenziwe ngomphumela wokukhanya okuluhlaza okwesibhakabhaka emehlweni. I I-American Academy of Ophthalmology (AAO) ithi okwamanje abukho ubufakazi besayensi bokuthi ukukhanya okuluhlaza okwesibhakabhaka kulimaza amehlo noma kubangela ubunzima. Ucwaningo lwakamuva futhi iphakamisa izibuko ezikhanyayo eziluhlaza okwesibhakabhaka azinikezi ukunciphisa ubunzima bamehlo.
Kuthiwani ngokulala? Ngokuqinisekile ukukhanya okuluhlaza okwesibhakabhaka kuthinta imijikelezo yethu yokulalanezikrini zefoni yizona Umsuka wazo zonke izinkinga zethu zokulala, akunjalo? Isimangalo esivamile ukuthi ukukhanya okuluhlaza okwesibhakabhaka kumisa ukukhiqizwa kwethu kwe-melatonin, okuyihomoni esisiza ukuba silale. Lokhu kuyiqiniso ngokobuchwepheshe, kodwa ungase umangale ngemininingwane.
A 2019 isifundo ithole ukuthi ukubuka izikrini ngempela kwehlisa ukukhiqizwa kwe-melatonin. Kodwa-ke, amazinga e-melatonin ababambiqhaza abuyele kumazinga avamile ngemva nje kwemizuzu engu-15 beyekile ukubuka izikrini. Babengadingi ngisho nezibuko zikanokusho.
Njengezinto eziningi, ukukhathazeka ngokukhanya okuluhlaza okwesibhakabhaka kuvame kakhulu. Ngenkathi zikhona ezinye izimo ezisebenzayo zezibuko ezikhanyayo eziluhlaza okwesibhakabhakaabantu abaningi bahlanganisa ukukhanya okuluhlaza okwesibhakabhaka ngingakhululekile ukubuka nalo okwenza umonakalo wangempela emehlweni abo kanye nokulala. Ngokuvamile, udinga nje ukubeka phansi ifoni yakho futhi uvumele umzimba wakho wenze into yawo.
OKUhlobene: Ingabe Kubi Ukulala Eduze Kwefoni Yakho?
