Izibuko ezivimbela ukukhanya okuluhlaza okwesibhakabhaka seziye zanda kakhulu eminyakeni yamuva, abantu abaningi bezibona njengesixazululo esingaba khona sokunciphisa ukucindezeleka kwamehlo nokuthuthukisa izinga lokulala.Ukusebenza kahle kwalezi zibuko kuyisihloko esithakaselwayo futhi kugqugquzele izifundo nezimpikiswano ezihlukahlukene.Kulesi sihloko, sizohlola izinzuzo ezingaba khona zezibuko ezivimba ukukhanya okuluhlaza, isayensi engemuva kwazo, nezinye izinto okufanele uzikhumbule lapho uzisebenzisa.Ukukhanya okuluhlaza ukukhanya kwamandla aphezulu, ubude begagasi elifushane obukhishwa izikrini zedijithali, ukukhanya kwe-LED, kanye nelanga.Ukuchayeka ekukhanyeni okuluhlaza okuvela ezikrinini, ikakhulukazi ebusuku, kuphazamisa umjikelezo womzimba wokuvuka wemvelo ngokucindezela ukukhiqizwa kwe-melatonin, ihomoni elawula ukulala.Ukwengeza, ukuchayeka isikhathi eside ekukhanyeni okuluhlaza kuhlotshaniswa ne-digital eye strain, isimo esibonakala ngokungaphatheki kahle kwamehlo, ukoma, nokukhathala.Izingilazi eziluhlaza okwesibhakabhaka ziklanyelwe ukuhlunga noma ukuvimba okunye ukukhanya okuluhlaza okwesibhakabhaka, ngaleyo ndlela zehlise inani lokukhanya okuluhlaza okwesibhakabhaka okufinyelela emehlweni akho.Amanye amalensi akhiwe ngokuqondile ukuze aqondise ubude beza obuyingozi kakhulu bokukhanya okuluhlaza okwesibhakabhaka, kanti amanye angase abe nomthelela ojwayelekile wokuhlunga.Umqondo walezi zibuko uwukunciphisa imiphumela engemihle engaba khona yokukhanya okuluhlaza okwesibhakabhaka empilweni yamehlo namaphethini okulala.Ucwaningo oluningana luphenye imiphumela yezibuko ezivimbela ukukhanya okuluhlaza ekukhathaleni kwamehlo kanye nekhwalithi yokulala.
Ucwaningo lwango-2017 olwanyatheliswa ku-Journal of Adolescent Health lwathola ukuthi ababambiqhaza ababegqoke izibuko zokuvimbela ukukhanya okuluhlaza okwesibhakabhaka ngenkathi besebenzisa amadivaysi edijithali bathola izimpawu ezincishisiwe kakhulu zokucindezeleka kwamehlo uma kuqhathaniswa nabahlanganyeli abangazigqoki izibuko.Olunye ucwaningo olwanyatheliswa ngo-2017 kumagazini we-Sleep Health lubonise ukuthi ukugqoka izibuko ezivimbela ukukhanya okuluhlaza okwesibhakabhaka ebusuku kungathuthukisa izinga lokulala ngokwandisa amazinga e-melatonin nokunciphisa isikhathi esisithathayo ukuze ulale.Ngakolunye uhlangothi, ezinye izifundo zenze ukungabaza ekusebenzeni okuphelele kwezibuko ezivimbela ukukhanya okuluhlaza okwesibhakabhaka.Ucwaningo lwango-2018 olushicilelwe kujenali i-Ophthalmology and Physiological Optics luphethe ngokuthi nakuba ukukhanya okuluhlaza okwesibhakabhaka kungase kubangele ukungakhululeki okubukwayo, ubufakazi bokuthi amalensi okuhlunga ukukhanya okuluhlaza angazidambisa yini lezi zimpawu abuhlanganisi.Ngokunjalo, isibuyekezo sango-2020 esishicilelwe ku-Database ye-Cochrane Yezibuyekezo Ezihlelekile zathola ubufakazi obanele bokusekela ukusetshenziswa kwezingilazi zokuhlunga ukukhanya okuluhlaza okwesibhakabhaka ukunciphisa ubunzima bamehlo edijithali.Nakuba imiphumela yocwaningo ixubile, abantu abaningi babika ukuthuthuka kokunethezeka kwamehlo kanye nekhwalithi yokulala ngemva kokugqoka izibuko eziluhlaza okwesibhakabhaka ezivimba ukukhanya ekuphileni kwabo kwansuku zonke.Kubalulekile ukuqaphela ukuthi impendulo yomuntu kulezi zibuko ingase ihluke ngokusekelwe ezicini ezifana nesikhathi sokuchayeka esikrinini, ukuba sengozini komuntu ngamunye ekukhathazweni kwamehlo, nezindlela zokulala ezikhona.Uma ucabangela ukusebenza okunamandla kwezibuko zokuvimbela ukukhanya okuluhlaza okwesibhakabhaka, kubalulekile ukuqonda ukuthi lezi zibuko azisona isixazululo esilingana nosayizi owodwa.Izinto ezifana nekhwalithi yamalensi, ubude beza beza obuthile bokukhanya okuluhlaza okuhlosiwe, kanye nomehluko ngamunye kufiziyoloji yamehlo nokuzwela ukukhanya konke kuthinta imiphumela ecatshangwayo yokugqoka lezi zibuko.Ukwengeza, ukuthatha indlela ephelele empilweni yamehlo kanye nenhlanzeko yokulala kubalulekile.Ngaphezu kokusebenzisa izibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka, ukuthatha amakhefu avamile esikrinini, ukulungisa ukukhanya kwesikrini nezilungiselelo zokuqhathanisa, ukusebenzisa ukukhanya okufanele, nokuzijwayeza imikhuba emihle yokulala kuyizici ezibalulekile zokulondoloza impilo yonke yamehlo nokukhuthaza ukulala okuzolile.
Sekukonke, ngenkathi ubufakazi besayensi ekusebenzeni kwezibuko zokuvimbela ukukhanya okuluhlaza okwesibhakabhaka bungaphelele, kukhona ukusekelwa okukhulayo kwamandla abo okunciphisa ukucindezelwa kwamehlo nokuthuthukisa ukulala kwabanye abantu.Uma uhlangabezana nokungakhululeki ngenxa yesikhathi eside sesikrini noma unenkinga yokulala ngemva kokusebenzisa amadivayisi edijithali, kungase kudingeke ucabangele ukuzama izibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka.Kodwa-ke, ukusetshenziswa kwazo kufanele kubhekwe njengengxenye yohlelo olubanzi lokunakekelwa kwamehlo nenhlanzeko yokulala, futhi khumbula ukuthi izimpendulo ngazinye zingahluka.Ukubonisana nochwepheshe wokunakekelwa kwamehlo kungakunikeza isiqondiso somuntu siqu sendlela yokuhlanganisa izibuko ezivimbela ukukhanya okuluhlaza empilweni yakho yansuku zonke.
Isikhathi sokuthumela: Dec-06-2023