Ukudakumba kwexesha , eyaziwa nangokuxinezeleka kwebusika, ukuphazamiseka kwexesha lexesha, i-SAD, okanye ukuxinezeleka okukhulu ngePhethri yonyaka, luhlobo lwesifo sengqondo esenzeka ngokuyinhloko ngexesha lokuwa kunye neenyanga zasebusika xa abantu banokungena kwilanga elingaphakathi emini.
Ukungabikho kokukhanya okwaneleyo kunokuphazamisa iziqu zomzimba.
Ukukhanya kungena ngelihlo (nokuba amehlo avaliwe ngexesha lokulala, okanye evulekile), kusebenze i-pineal gland, echaphazela ukuveliswa kwehomoni ebizwa ngokuba yi-melatonin. I-Melatonin inokuthi ichaphazele i- neurotransmitter elawula imizwa efana ne-serotonin, ekhokelela ekucindezelekeni, ukukhathala kwamalanga, nokukhanga ukutya.
I- simulator ye-dawn , ngokuqinisekileyo isibane ene-rheostat ezama ukulinganisa ukunyuka ngokukhawuleza kokukhanya okukhanya okwenzeka kwintambama, kunokunciphisa lolu hlobo lokudakumba ngokunyusa ngokukhawuleza usuku, ukwenza umzimba wakho ukholwe ukuba ilanga lihlobo lwentsasa xa kusasa ngeyure yangaphambili.
I-simulator ye-dawn ilula ngakumbi kunebhokisi lokukhanya . Ubeka isimulator sezulu ukuza kwixesha elithile elithile ngaphambi kokuba ufuna ukuvuka. Ukukhanya kwayo kukhula kancane; kwaye, ngeli xesha ufuna ukuvusa, kufuneka libe yintsikelelo enkulu, kubangela ukuveliswa kwe-melatonin ukuvala nokuvusa.
Unyango luyenzeka xa ulala, ngoko, kufana nokubeka unyango kwi-autopilot ngexabiso elincinci lokuxubusha kwinxalenye yakho. Kodwa, ngaba unokunceda ngokwenene ukuphelisa ukudandatheka?
Nangona ukunyameka kwelanga kungakhange kwenziwe uphando njengoko kubonakala kwinqanaba le-bhokisi elikhanyayo, elibhekwa njengeliso legolide xa kufikelele ekuphatheni ukuxinezeleka kwexesha, uphando lubonisa ukuba lunokunceda abantu abaninzi, bavumele ukuba bavuke ngokulula kwaye banemimoya engcono kunye namandla.
Ngokutsho kweZiko loLondolozo lweNdalo, uya kufuna ukuqinisekisa ukuba nayiphi na imimulator yelanga ekuthengayo idibana neenkcukacha ezilandelayo:
- Ubini umgangatho wokukhanya kunye nexesha ulungiswayo ukuze utshintshe izicwangciso ukuhambelana neemfuno zakho.
- Iqondo lokushisa liphezulu kwinqanaba elifanayo njengokukhanya kwemvelo.
- Umgama ochaziweyo omele usebenze kuwo kwi-fowuni ukufumana ubunzulu bokukhanya kufuneka ube yinto esetyenziswayo.
- Isixhobo sivunyiwe ngu-UL.
- Ihlunga i-radiation eyingozi.
- Kuye kwahlolwa ukuphumelela.
Imithombo:
"Ukunyanga okuKhanya kokuPhukisa." PsychEducation.org . UJames R. Phelps, MD Uhlaziyiweyo: Oktobha 2015.
URosenthal, uNorman E. Winter Blues: Yonke into oyifunayo yokubetha i-Disord Disorder Disorder. IQinisekiso yesine. INew York: I-Guilford Press, ngo-2013.
Ulbricht, uCatherine. "Uvakalelwa yi-SAD Le nkathi?" Psychology Namhlanje. Sussex Publishers, LLC. Ishicilelwe: ngoJanuwari 10, 2012.
"Yintoni Yokujonga Ngama-Simelators Ahlawulayo: Isikhokelo Sokuthenga." IZiko loLondolozo lweNdalo . IZiko loLondolozo lweNdalo.