Kurapa nechiedza chitsvukuinoshandisa hunhu hwakasiyana hwemamwe marefu echiedza chitsvuku (chinoonekwa) uye chinenge chiri pedyo neinfrared (chisingaonekwe) kubatsira kusimudzira hutano. Vanhu vanoshandisa kurapa nechiedza chitsvuku kune zvinangwa zvakasiyana-siyana, zvinosanganisira kuderedza kukwegura kweganda, kuvandudza kupora kwemaronda, kuwedzera simba, kuderedza kuzvimba, kuvandudza hutano hwemajoini, uye kurara zviri nani.
Mashandiro anoita kurapa nechiedza chitsvuku achiri kuenderera mberi nekutsvaga. Ongororo dzakawanda dzakaratidza kuti kurapa nechiedza chitsvuku kune mabhenefiti akasiyana-siyana uye kuti kushandiswa kwekurapa nechiedza chitsvuku kunogona kuva nzira yakachengeteka uye isingarwadzi yekuwana mabhenefiti ehutano.
Kuvapo kwechiedza kwave kuchizivikanwa kuti kunokanganisa biology yedu nenzira dzakasiyana-siyana. Mahormone ekurara anodzorwa nehuwandu hwechiedza chinopinda mumaziso edu. Chiedza chinokanganisa huwandu hweruvara rweganda redu. Mamwe marefu echiedza anokurudzirawo muviri wedu kugadzira vhitamini D. Chiedza chinoshandiswa kupwanya kemikari inonzi bilirubin mune vamwe vacheche uye chinoshandiswa pachinangwa ichi muzvipatara pasi rese. Chiedza chine simba rakawanda chinogonawo kushandiswa kuuraya mabhakitiriya uye kuuraya utachiona pamusoro pezvinhu.
Kurapa nechiedza chitsvuku kunoshandisa marefu echiedza akareba kupfuura mamwe mavara echiedza. Chiedza chitsvuku nechiedza chepedyo neinfrared zvinogona kupinda zvakadzika munyama yemuviri kupfuura mamwe marefu echiedza anoonekwa uye zvinosvika munyama dzisingazosviki mamwe marefu aya.
Chimwe chezvakanakira zvinogona kuwanikwa nechiedza chitsvuku ndechekuvandudza kurara. Kurapa nechiedza chitsvuku kwave kuchishandiswa kubatsira kukurudzira kurara kwemakore mazhinji, asi munguva pfupi yapfuura ndipo pakatanga kutsvagurudza kuti rudzii rwemabhenefiti anopa kurapwa nechiedza chitsvuku uye kuti kunoshanda sei kukurudzira kurara.
Kurara
Kurara chinhu chakakosha pahutano. Kazhinji hatifungi nezvezvinokonzerwa nekurara, asi vanhu vazhinji vanopedza nguva yakawanda vachirara muhupenyu hwavo hwese kupfuura chero chimwe chiitiko. Vanhu vanogara vachirara maawa masere anokurudzirwa husiku vanopedza chikamu chimwe muzvitatu chehupenyu hwavo vakarara.
Pasinei nekukosha kukuru kwekurara, chinangwa chaicho chemuviri chazvinoita chichiri chakavanzika chekurapa. Kurara kwakaratidzwa kuti kunoumba nekuchengetedza nzira dzetsinga muuropi hwako, zvichikubvumidza kufunga zvakajeka, kuisa pfungwa dzako pane zviri nani, uye kuva nepfungwa dzakanaka. Kurara kwakaratidzwawo kuti kunobvisa chepfu dzinoungana muuropi hwako masikati.
Kurara Kwenguva Dzese
Kune mhando mbiri dzekurara dzinowanikwa nemunhu wese. Mhando mbiri idzi dzekurara dzinoitika mumatanho akasiyana siyana uye dzinosanganisira kurara kwekukurumidza kwekufamba kwemaziso (REM) uye kurara kusiri kweREM.
Kurara kusingapfuuri neREM kunoitika muzvikamu zvitatu:
Danho rekutanga: Danho iri rekurara nderekuchinja kubva pakumuka kuenda pakurara. Mafungu europi anotanga kuchinja kubva padanho rekushanda kuenda padanho rekurara zvishoma nezvishoma.
Danho rechipiri: Munguva yedanho rechipiri rekurara, mafungu europi hwako anononoka zvakanyanya. Maziso ako anomira kufamba, kurova kwemoyo wako nekufema kwako zvinononoka, uye tembiricha yemuviri wako inoderera.
Danho rechitatu: Mafungu europi anononoka zvakanyanya muchikamu chakadzama chekurara. Muviri wako unonzwa wakasununguka, uye zvingave zvakaoma kumuka muchikamu chino. Danho iri rekurara rinoita basa guru mukukubatsira kuti unzwe wakasununguka mangwanani.
Kurara kweREM kunoitika nguva nenguva paunenge wakarara pakati pezvikamu zvekurara kusiri kweREM. Nguva refu uye dzakadzika dzekurara kweREM dzinoitika kana wava kurara kwenguva refu. Kurara kweREM inhanho yekurara umo zviroto zvinoitika. Kurara kweREM kunoitika kakawanda mangwanani paanosvika uye ndiyo nzira iri pedyo yekurara kusvika pakumuka.
Mutinhimira weCircadian
Mutsindo we circadian ndiwo mafambiro emuviri wako mumaawa angangoita makumi maviri nemana. Kunyange zvazvo paine mabasa akawanda akakosha emuviri anokonzerwa ne circadian rhythm, kurara ndeimwe yeanonyanya kukosha. Mutsindo we circadian unoenderana nechiedza, zvichikurudzira kurara kana mwero wechiedza waderera.
Kukanganiswa kwechiedza pa circadian rhythm kwakasimbiswa zvakanaka, uye sainzi yakaratidza kuti kuratidzwa nechiedza nguva pfupi usati warara kunogona kukanganisa hope. Munguva pfupi yapfuura, zvave kunzwisiswa zviri nani kuti hupamhi hwechiedza hunoita basa rakakosha mukukurudzira izvi. Chiedza chebhuruu, chine simba rakawanda uye hupamhi hupfupi, chakaratidzwa kuti chinodzvinyirira melatonin, hormone inoshandiswa ne circadian rhythm kukurudzira kurara.
Mhedzisiro yakaipa yechiedza chebhuruu pakurara ine simba guru zvekuti vagadziri vemafoni vachangobva kutanga kupa magadzirirwo anogona kudzikisa otomatiki huwandu hwechiedza chebhuruu chine simba rakawanda chinogadzirwa nefoni yako. Vanhu vanoshandisa magadzirirwo aya kuderedza kuratidzwa kwechiedza chine simba rakawanda husiku uye kurara zvakanaka.
Kukanganiswa Kwehope
Kunyange zvazvo kurara kuchikosha pakuvandudza hutano uye kuchikosha pahutano hwakanaka, kusagadzikana pakurara kunogona kukanganisa zvikuru. Kusarara kwenguva refu kwakabatana nematambudziko akawanda ehutano, anosanganisira:
Kukwira kweropa
Chirwere chemwoyo
Chirwere cheshuga
Kuora mwoyo
Kufuta
Vanhu vanonetseka kurara kana kuti vane matambudziko ekurara kwenguva refu vane njodzi huru yekurwara kana vachienzaniswa nevaya vanorara zvakanaka uye vanogona kunge vaine matambudziko ehutano kwenguva refu angadai asina kudzivirirwa.
Kurapa neRed Light Kunobatsira Kurara Here?
Kurapa nechiedza chitsvuku kunoshandisa marefu chaiwo echiedza chitsvuku nechiedza cheNIR kubatsira kumutsa masero uye kukurudzira hutano hwese. Imwe yenzira dzakakurumbira dzekurapa nechiedza chitsvuku ndeyekubatsira vanhu kuti vave nekurara kwakanaka.
Kunyange hazvo kushandiswa kwekurapa nechiedza chitsvuku kusimudzira hutano hwekurara kuri tekinoroji itsva, kune zvidzidzo zvakati wandei zvakaratidza mabhenefiti ekushandisa kurapwa nechiedza chitsvuku. Chimwe chezvidzidzo zvekutanga zvekuongorora kushandiswa uku kwetekinoroji yekurapa nechiedza chitsvuku chakaongorora simba rayo paboka revatambi vebasketball vechikadzi vane hunyanzvi. Muchidzidzo ichi, vatambi vakakamurwa kuita mapoka maviri. Rimwe boka harina kupihwa kurapwa nechiedza chitsvuku, nepo rimwe boka rakapihwa kurapwa nechiedza chitsvuku chemuviri wese kwemaminitsi makumi matatu husiku hwese kwemavhiki maviri.
Vaongorori vakazoongorora mashandiro emapoka maviri aya mumutambo, mhando yehope dzavo, uye huwandu hwemelatonin muropa ravo. Vaongorori vakaona kuti kutsungirira kwemuviri kweboka rakarapwa nechiedza chetsvuku kwakanga kwavandudzika kupfuura boka risina kurapwa. Boka rakarapwa nechiedza chetsvuku rakataurawo kuti mhando yekurara kwavo yakavandudzika mushure memavhiki maviri ekurapwa. Huwandu hwemelatonin muropa reavo vakarapwa nechiedza chetsvuku hwaivewo hwakakwira zvakanyanya kupfuura avo vasina kurapwa nechiedza chetsvuku.
Pamusoro pezvidzidzo zvidiki zvakawanda zvinoratidza kuti kurapwa nechiedza chitsvuku kune mhedzisiro yakanaka pakurara, vanhu vazhinji vanotaura zvisina kujeka kuti kushandiswa kwekurapa nechiedza chitsvuku kunovabatsira kurara zviri nani uye kunzwa vakasununguka mushure mekumuka.
Kunyange hazvo paine zvidzidzo zvidiki zvakati wandei zvinoratidza kuti zvinobatsira panyaya iyi, masayendisiti haasati aita chero zvidzidzo zvikuru zvinodiwa kuti aratidze pachena mabhenefiti ekurapa nechiedza chitsvuku pakurara. Zvisinei, kunyangwe chidzidzo chikuru chisati chaitwa, zviratidzo zvekutanga zvekuti zvidzidzo zvidiki uye humbowo hwezvakaitika zvinoratidza mabhenefiti ane musoro uye kuti chidzidzo chikuru chingangoratidza mabhenefiti akawanda ekurara kubva kukurapa nechiedza chitsvuku.
Kurapa kweRed Light Kunosimudzira Sei Kurara?
Kunyange hazvo zvidzidzo zvepakutanga pakurapa nechiedza chitsvuku zvichiratidza kuti zvinobatsira kukurudzira kurara zvakanaka, mubvunzo wekuti izvi zvinoitika sei ndiwo mumwe wevasayendisiti vari kutanga kugadzirisa.
Boka revaongorori, vachitungamirwa nenyanzvi yesainzi Dr. Ronnie Yeager, vakaburitsa bepa rakakosha vachitsanangura fungidziro yavo yesainzi yekuti kurapwa nechiedza chitsvuku kunovandudza sei kurara. Fungidziro iyi inobva pahormone inonzi melatonin. Melatonin inoita basa rakakosha mukudzora rhythm ye circadian uye kukurudzira kurara. Chiedza chebhuruu chakaratidzwa kuti chinodzvinyirira huwandu hwe melatonin, chinova ndicho chikonzero chikuru chinoita kuti chiedza chebhuruu chikurudzire kumuka.
Vaongorori vakapa ruzivo rwekuti kurapwa nechiedza chitsvuku kunogona sei kushanda nemasero, zvichiwedzera huwandu hwe melatonin. Vakatsanangurawo nzira dzinogona kushandiswa kutsanangura kuti kushanda kwechiedza chitsvuku chinopindirana ne melatonin kunogonawo kutsanangura mamwe mabhenefiti echiedza chitsvuku pahutano ayo akanga asina kunzwisiswa zvakanaka kare.
Kana fungidziro yakapihwa nevaongorori ava iri yechokwadi, nekukurudzira melatonin, kurapwa nechiedza chitsvuku kunogona kukurudzira kutanga kwekurara uye kubatsira kurara kuti kurambe kuripo kana wangorara. Kunyange hazvo kutsvagurudza kwakawanda kuchidikanwa kuti usimbise muenzaniso uyu wekutanga, pfungwa dzekutanga dzekutsvaga uku dzinotsanangura zvakajeka kuti kurapwa nechiedza chitsvuku kungabatsira sei kurara.
Mazano Ekukurumidza Ekuva Nehope Dziri Nani
Saka tingabatanidza sei izvi pamwe chete muzviito zvinoshanda zvaungaite kuti urarame zviri nani?
Heano mamwe mazano:
1) Tanga zuva nekubuda panze nezuva kuti 'utangezve' nguva yako yemasikati. Kuratidzwa kwezuva mangwanani-ngwanani kwakaratidzwa kuti kunovandudza kurara.
2) Kana zvichibvira, enda panze uri muzuva nguva nenguva mukati mezuva. Sezvakakurukurwa mupepa rino kubva kuOxford, kunaka uye magadzirirwo ekurara zvine chekuita nekuratidzwa kwechiedza usati warara.
3) Dzivisa kunwa caffeine mushure memasikati.
4) Edza kushandisaMERICANkurudziraMubhedha wekurapa nechiedza chitsvuku M6Nkanenge kaviri kana katatu pasvondo.
5) Deredza chiedza chekunze chinopenya manheru nekusarudza mababu e-amber/orenji/matsvuku.
6) Dzivisa zvakare chiedza chebhuruu/girini manheru nekupfeka magirazi anovhara bhuruu.
7) Shandisa mapurogiramu akaita se iris uye/kana f.lux kuderedza otomatiki chiedza chebhuruu/girini kubva pamakombiyuta/piritsi/mafoni. Shandisa driftTV kubvisa chiedza chebhuruu kubva paTV.
8) Shandisa maketeni asina kujeka kuderedza 'kusvibiswa kwechiedza' muimba yekurara kubva kunze.
Mazano aya ari nyore anofanira kukubatsira kushandisa zviri nyore nzvimbo yako ine chiedza kuti ushande pamwe chete nehupenyu hwako kuti ukurudzire kurara zvakanaka!