Lub teeb zoo tshaj plaws rau kev pw tsaug zog yog qhov chaw tsis muaj teeb pom kev, uas yog, lub xeev ntawm qhov tsaus ntuj. Txawm li cas los xij, nyob rau hauv cov xwm txheej uas xav tau teeb pom kev tsaus ntuj (xws li sawv thaum hmo ntuj), sov-toned, qis- sivliab los yog amber teebyuav cuam tshuam nrog pw tsawg kawg nkaus. Nov yog lub hauv paus kev tshawb fawb thiab cov lus qhia tshwj xeeb:
1. Vim li cas qhov tsaus ntuj ua tiav yog qhov zoo tshaj plaws?
Melatonin secretion: Tsaus ntuj nkoos lub caj pas pineal hauv lub hlwb kom tso melatonin (pw tsaug zog hormone), thaum lub teeb (tshwj xeeb yog lub teeb xiav) inhibits nws secretion.
Kev tswj hwm lub moos lom neeg: Ib puag ncig tsaus ntuj pab tswj lub ntuj circadian atherosclerosis (circadian moos) thiab zam kev pw tsaug zog.
2. Yog tias yuav tsum muaj teeb pom kev hmo ntuj, qhov laj thawj ntawm kev xaiv lub teeb liab / amber teeb:
Wavelength rhiab heev: Cov hlwb photosensitive nyob rau hauv lub retina (ipRGC) yog rhiab heev rau luv luv -wavelub teeb xiav(400 ~ 500nm), uas muaj zog inhibits melatonin. Ntev -wavelub teeb liab(>600nm) tsis tshua muaj txiaj ntsig rau nws.
Kev txhawb nqa kev tshawb fawb: Kev sim ntawm Harvard Tsev Kawm Ntawv Kho Mob qhia tau hais tias qhov inhibitory siv ntawm lub teeb liab ntawm melatonin tsuas yog 1/100 ntawm lub teeb xiav, thiab nws tsis cuam tshuam rau lub sijhawm pw tsaug zog.
3. Hom teeb kom zam:
Lub teeb xiav thiab dawb lub teeb:
Sources: LED lights, mobile phone/computer screens, cool white light bulbs (color temperature>4000K).
Kev phom sij: inhibits melatonin secretion ntau dua 50%, ncua kev pw tsaug zog thiab txo kev pw tsaug zog zoo.
Lub teeb muaj zog: Txawm lub teeb sov, ci heev yuav cuam tshuam rau kev pw tsaug zog (pom zoo ci<10 lux, equivalent to candlelight level).
4. Cov tswv yim tswv yim:
2-3 teev ua ntej yuav mus pw:
Sivsov- cov teeb xim(xim kub tsawg dua los yog sib npaug rau 2700K) thiab txo qis qhov ci.
Tig rau "hom hmo ntuj" ( lim xiav lub teeb) ntawm koj lub xov tooj ntawm tes / khoos phis tawj, tab sis nws yog qhov zoo tshaj los txo nws txoj kev siv.
Ib puag ncig hauv chav pw:
Txhim kho cov ntaub thaiv npog kom tshem tawm cov teeb pom kev sab nraud (txoj kev teeb, teeb lub tsheb).
Tua lub teeb qhia ntawm tag nrho cov khoom siv hluav taws xob (npo nrog daim kab xev).
Hmo ntuj teeb pom kev zoo:
Xaiv lub teeb liab lossis amber hmo ntuj (xws li lub teeb ntsev) thiab tso nws qis rau hauv av kom tsis txhob tshav ntuj ncaj qha rau ntawm qhov muag.
Tsis txhob siv lub teeb dawb lossis xiav hmo ntuj.
5. Cov xwm txheej tshwj xeeb: cov neeg ua haujlwm ua haujlwm hmo ntuj
Kev ua haujlwm hmo ntuj: raug rau lub teeb ci dawb (simulated nruab hnub) tuaj yeem ua rau koj tsaug zog.
Ua kom pw tsaug zog thaum nruab hnub: Siv lub npog qhov muag blackout + earplugs, thiab ua kom lub chav pw tsaus nti kom txhawb nqa melatonin secretion.
Qhov chaw pw zoo tshaj plaws=tsaus ntuj tag
Lighting when necessary = low-brightness red light/amber light (wavelength>600nm, brightness<10 lux)
Kev paub me me: Tau ntau lab xyoo ua ntej tsim lub teeb hluav taws xob, tib neeg tau tso siab rau lub teeb ntuj tag nrho - tsaus ntuj mus pw tsaug zog. Lub teeb pom kev zoo uas cov neeg niaj hnub raug pom thaum hmo ntuj, tshwj xeeb tshaj yog lub teeb xiav, yog qhov tseem ceeb "lub teeb muaj kuab paug" uas tsis tau pom dua hauv keeb kwm ntawm evolution. Kho qhov teeb pom kev zoo ib puag ncig yog qhov ua tau pab lub cev rov qab mus rau nws qhov kev paub zoo li qub. koj tuaj yeem paub ntau xim liab thiab sov dawb lub teeb rauhttps://www.benweilight.com
