Amatara y'izuba akunze gukoreshwa mu kunoza ibyiyumvo, kurwanya indwara y'ibihe by'ihungabana (SAD), no gushyigikira imikorere y'umubiri. Ariko, gukoresha itara ry'izuba hafi cyane y'igihe cyo kuryama bishobora kubangamira ubwiza bw'ibitotsi.
None se ugomba guhagarika gukoresha itara ry'izuba igihe kingana iki mbere yo kuryama? Igisubizo giterwa n'uburyo urumuri rugira ingaruka ku isaha y'imbere mu mubiri wawe.
Uburyo amatara y'izuba agira ingaruka ku gusinzira no ku mikorere ya Circadian
Amatara y'izuba arasohokaurumuri rumurika nk'urw'amanywa, akenshi igenewe kwigana urumuri rw'izuba rusanzwe. Ubwo bwoko bw'urumuri bugira ingaruka zikomeye kuinjyana ya circadian, sisitemu y'imbere igenga ibihe byo gusinzira no kubyuka.
Guhura n'urumuri rwinshi:
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Ihagarikamelatonine, imisemburo imenyesha umubiri wawe ko ugomba kwitegura gusinzira
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Yongera ubushobozi bwo kuba maso no gukora neza k'ubwonko
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Itanga ikimenyetso ku mubiri wawe ko ari ku manywa
Iyo amatara y'izuba akoreshejwe nijoro cyane, ashobora gutinza gusinzira no kugabanya ubuziranenge bw'ibitotsi muri rusange.
Ugomba guhagarika gukoresha itara ry'izuba igihe kingana iki mbere yo kuryama?
Impuguke nyinshi mu bijyanye no gusinzira zisaba kureka gukoresha amatara y'izuba nibura:
⏰ amasaha 2–4 mbere yo kuryama
Ibi bituma urugero rwa melatonine ruzamuka mu buryo busanzwe kandi bigafasha umubiri wawe guhinduka mu buryo bwo gusinzira.
Amabwiriza rusange:
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Gukoresha mu gitondo (uburyo bwiza):6:00–10:00 za mu gitondo
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Gukoresha nyuma ya saa sita:Yemerwa nibiba ngombwa
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Gukoresha nimugoroba:Irinde mu masaha 2-4 usinziriye
Niba uhangayikishijwe n'urumuri, ushobora gukenera guhagarikandetse na mbere yaho, hafi amasaha 4-5 mbere yo kuryama.
Bigenda bite iyo ukoresheje itara ry'izuba utinze cyane?
Gukoresha itara ry'izuba nimugoroba bishobora gutera:
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Kugorwa no gusinzira
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Gusinzira nabi cyangwa gusinzira nabi
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Gutinda gusohora melatonin
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Imikorere ya circadian yahungabanye
Uko igihe kigenda gihita, igihe kitari cyo gishobora kongera ububabare cyangwa ibimenyetso bisa n'ibidakora neza.
Ese gukoresha amatara ya Morning Sun ni byiza kurushaho?
Yego.Kwiyerekana mu gitondoabantu benshi bakunze kubona ko ari cyo gihe cyiza kandi cyoroshye cyo gukoresha itara ry'izuba.
Ibyiza byo gukoresha mu gitondo birimo:
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Kurushaho kuba maso ku manywa
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Kugenzura neza amarangamutima
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Guhuza neza imitsi ya circadian
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Gutangira gusinzira byoroshye nijoro
Gukoresha itara ry'izuba nyuma gato yo gukanguka byigana cyane izuba riva mu buryo busanzwe, bifasha mu kugena isaha y'umubiri wawe.
Itara ry'Izuba vs Ubundi buryo bwo kuvura urumuri nijoro
Ni ngombwa gutandukanya amatara y'izuba n'ubundi buryo bwo kuvura bushingiye ku rumuri:
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Amatara y'izuba / uburyo bwo kuvura amatara menshi:Ikoreshwa neza mu gitondo
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Uburyo bwo kuvura urumuri rutukura:Ntigabanya melatonin kandi ishobora kuba ikwiriye hafi yo kuryama
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Amatara ashyushye yo mu kirere:Bitekanye gukoreshwa nimugoroba
Umucyo w'umweru cyangwa w'ubururu ukwiye kugabanywa mbere yo gusinzira.
Inama zo gukoresha itara ry'izuba mu mutekano
Kugira ngo wongere inyungu zawe no kurinda ibitotsi:
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Koresha itara kare mu gihe bishoboka
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Gabanya igihe cyo gukora imyitozo ku gihe cyagenwe n'uwakoze imyitozo
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Irinde kureba mu maso; shyira itara ku mfuruka
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Huza isuku yo gusinzira neza (amatara make nijoro, wirinde ecran)
Ibitekerezo bya nyuma
Niba ukoresha itara ry'izuba, igihe cyo kurikoresha ni kimwe n'igihe cyo kurikoresha.
Kenshi na kenshi, hagarika gukoresha itara ry'izuba nibura amasaha 2-4 mbere yo kuryamakugira ngo hirindwe ko hagira ingaruka mbi ku musaruro wa melatonine n'ubwiza bw'ibitotsi. Kugira ngo ubone umusaruro mwiza, gukoresha mu gitondo ni byo bizakomeza kuba amahitamo meza kandi meza.
Ibibazo Bikunze Kubazwa
Ese nshobora gukoresha itara ry'izuba nijoro?
Ntibyemewe. Kunywa nijoro bishobora kubangamira ibitotsi binyuze mu kugabanya melatonin.
Igihe cyo gukoresha itara ry'izuba kigomba kumara igihe kingana iki?
Ibyinshi mu biganiro bimara hagati y'iminota 20-30, bitewe n'urumuri n'intera.
Ese itara ry'izuba ni kimwe no kuvura amatara atukura?
Oya. Amatara y'izuba atanga urumuri rwera cyane cyangwa rw'ubururu, mu gihe uburyo bwo kuvura urumuri rutukura budahungabanya imisemburo yo gusinzira.