Amathiphu asheshayo
- Njalo emizuzwini engama-20, bheka amafidi angama-20 kude imizuzwana engama-20.
- Sukuma unyakaze umzuzu njalo ngengxenye yehora noma ngaphezulu.
- Fiphaza noma uyeke amascreen ehoreni ngaphambi kokulala.
Kubale ngobuqotho bese inombolo iyethusa kancane. Sebenza esikrinini, skrola esikrinini, uphumule phambi kwesikrini, ulale eceleni kwesikhanyayo. Kubaningi bethu, usuku esiluphaphamela luvalwe ngukukhanya okuvela edivayisini, nenkambo yamahora ambalwa maphakathi futhi.
Lokhu akuyona inkulumo mayelana namandla entando, futhi ngeke ikutshele ukuthi amascreen acekela phansi impilo yakho. Yiwo indlela esisebenza ngayo, sixhumane, futhi siphumule. Kodwa indlela esivame ukuwasebenzisa ngayo, izikhathi ezinde ngaphandle kwamakhefu, sigobile futhi singanyakazi, kuze kufike umzuzu esivala ngawo amehlo ethu, kucela okuningi emzimbeni. Izindaba ezinhle ukuthi izixazululo zincane. Akudingeki uyeke. Kudingeka nje ushintshe amaphethini ambalwa emaphethelweni.
Okwenziwa izinsuku ezinde zesikrini emzimbeni wakho
Izindawo ezintathu zithwala umthwalo omkhulu: amehlo akho, ukunganyakazi komzimba wakho, nobuthongo bakho.
Amehlo akho ayakhathala futhi ome. Ugqolozele isikrini, ucwayiza kancane kakhulu kunokujwayelekile, futhi ukucwayiza yindlela amehlo akho ahlala emanzi ngayo. Izikhathi ezinde zingakushiya nalokho okubizwa nge-digital eye strain, amehlo omile noma alumayo, ukubona okufiphele, nekhanda elibuhlungu. I-American Academy of Ophthalmology inikeza iqiniso eliduduzayo lapha: i-digital eye strain ayikhululekile, kodwa ayidali umonakalo ohlala njalo emehlweni akho. Kungamehlo akho ecela ikhefu, hhayi uphawu lokulimala.
Uyeka ukunyakaza. Usuku olude lwesikrini ngokuvamile lusuku olude lokuhlala phansi. Ucwaningo luxhuma ukuhlala phansi okuningi nengozi ephakeme yesifo senhliziyo, isifo sikashukela sohlobo 2, nezinye izinkinga, futhi enye yaleyo ngozi imi ngisho nakubantu abazivocavocayo. Umzimba nje awakhelwe ukuhlala ugoqekile esihlalweni amahora aqhubekayo. Isikrini akusona isigebengu. Ukunganyakazi kuyiso.
Ubuthongo bakho buyaqhwaguka. Amascreen emahoreni okugcina osuku asebenza ngokumelene nobuthongo ngezindlela ezimbili. Ukukhanya, ikakhulukazi ingxenye eluhlaza yako, kungacindezela i-melatonin, ihomoni elitshela umzimba wakho ukuthi kusebusuku, okwenza kube nzima kakhulu ukulala. Futhi okuqukethwe kugcina ingqondo yakho ivuliwe uma izama ukucisha. Abacwaningi ngokuvamile bakhuthaza ukwehla emascreenini emahoreni ngaphambi kokulala ngenxa yalesi sizathu.
Izinguquko ezincane ezisiza ngempela
Awudingi ukuguqula impilo yakho yonke. Khetha ezimbalwa zalezi bese uzivumela zibe ezenzakalelayo.
Nikeza amehlo akho ukuphumula njalo
Umkhuba olula kunayo yonke wamehlo akhathele ukubheka kude kaningi. Inguqulo efundiswa kabanzi wumthetho we-20-20-20: njalo emizuzwini engama-20, bheka okuthile okungaba amafidi angama-20 kude imizuzwana engaba ngama-20. Kunika imisipha yakho egxilayo ithuba lokuphefumula futhi kukukhumbuza ukucwayiza. Izifundo ngalolu hlobo lwekhefu zithole ukuthi lusiza ukunciphisa izimpawu zamehlo omile.
Eminye imikhuba embalwa enakekela amehlo ekhuthazwa yi-AAO:
- Cwayiza ngamabomu ngezikhathi ezithile, ikakhulukazi uma amehlo akho ezwakala enesihlabathi.
- Gcina ibanga elithile. Hlala cishe ubude bengalo, cishe ama-intshi angama-25, kusuka esikrinini sakho, amehlo akho ebheke phansi kancane kuso.
- Fanisa ukukhanya kwakho nekamelo. Isikrini esibengezelayo endaweni emnyama, noma esifiphala endaweni ekhanyayo, senza amehlo akho asebenze kanzima.
- Nciphisa ukubenga okuvela emafasiteleni nasezibanini ngesithunzi, ikhethini, noma isihlungi sesikrini esingabengeziyo.
- Sebenzisa amaconsi amehlo uma amehlo akho oma phakathi nezikhathi ezinde.
Phula ukuhlala phansi
Ucwaningo ngokuhlala phansi lunohlangothi olunethemba: ukukuphula kuyasiza, futhi ngisho nokunyakaza okulula kuyabalwa. Awudingi ukuzivocavoca. Udinga ukuphazamisa ukunganyakazi.
- Beka isikhumbuzo. Ithayima noma isikhumbuzo sekhalenda njalo emizuzwini engama-30 kuya ku-60 ukuze usukume.
- Sukumela izinto ezincane. Thatha izingcingo umile. Funda idokhumenti elide umile noma uhambahamba.
- Hamba uhambo olufushane. Umjikelezo wokugcwalisa amanzi akho, uhambo lokwenyuka nokwehla izitebhisi, imizuzu embalwa ngaphandle phakathi kwemisebenzi.
- Welula lapho uhlezi khona. Zungezisa amahlombe akho, welule umhlane wakho, ufinyelele ngaphezu kwekhanda. Kusetha kabusha ukuma kwakho nokugxila kwakho ngesikhathi esisodwa.
Akukho kulokhu okuyisimanga, futhi yilelo iphuzu. Isiqondiso sezempilo yomphakathi siya sicaca ukuthi ukushintsha esinye isikhathi sokuhlala phansi ngokunyakaza kwanoma yimaphi amandla, ngisho okumnene, kuhle kuwe. Iqhinga ukuvama, hhayi amandla.
Vikela ihora lokugcina ngaphambi kokulala
Uma ushintsha into eyodwa, yenza kube ukwehla. Zama ukwehla emascreenini akhanyayo ehoreni noma emahoreni amabili ngaphambi kokulala, futhi gcina ifoni kude nengalo yombhede ukuze ukuyibheka kungabi yinto yokuqala noma yokugcina oyenzayo. Ezinye izinketho ezimbalwa ezithambile zaleso sikhathi sokugcina: fiphaza izibani, funda okuthile ephepheni, welula ngomusa, noma vumela amehlo akho aphumule kokuthile okungeyona ifidi.
Uma ukungabi nesikrini ngaphambi kokulala kungenzeki, fiphaza isikrini sakho, sebenzisa isilungiselelo sokukhanya kwasebusuku okufudumele, bese ukhetha okuthile okuzolile kunokuthile okukuvusayo noma okukudonsela ekuskroleni okungapheli. Yehlisa ukuvuseleleka, ngisho noma ungakwazi ukususa isikrini.
Kwenze kumayelana nokwengeza, hhayi nje ukususa
Nansi indlela emnene yokucabanga ngakho konke lokhu. Ukuzama ukusebenzisa amascreen kancane, ngokuzibamba nje, kuyakhathaza futhi kuvame ukungahlali. Kuvame ukusebenza kangcono ukwengeza izinto ezinhle ezivele ziphuthume amascreen phandle. Ukuhamba okufushane ngemva kwesidlo sakusihlwa. Ingxoxo yangempela. Umsebenzi wokuzilibazisa osebenzisa izandla zakho. Isikhathi ngaphandle, lapho kungekho okuskrolwayo. Uma insali yosuku lwakho inokuningi kukho, isikrini sithatha buthule indawo encane ngaphandle kokulwa.
Futhi zinike umusa othile. Ezinye izikhathi zinamascreen amaningi, iphrojekthi enkulu, iviki elinzima, isikhathi eside sokudinga induduzo. Lokho kungokobuntu. Umgomo bewungakaze ube iqanda. Umzimba othola ukunyakaza, amehlo athola ukuphumula, nengqondo ethola ukucisha ebusuku.
Nini kufanele ukubukisisa
Ukukhandleka kwesikrini okuningi kuyadamba uma ushintsha imikhuba ezungeze kona. Kodwa naka uma okuthile kunganciphi. Ubuhlungu bamehlo noma izinguquko zokubona ezihlalayo, noma eziba zimbi, kufanele ukuziphakamise nodokotela wamehlo kunokuzibalela emascreenini. Inkinga eqhubekayo yobuthongo, naphezu kohlelo oluzolile lwakusihlwa, ifanele ingxoxo nodokotela wakho. Futhi uma uphawula ukuthi ukufinyelela esikrinini sekuyindlela eyinhloko omela ngayo ingcindezi noma umoya ophansi, noma sikususa ebuthongweni, kubantu, nasezintweni ozikhathalelayo, lokho kufanele ukukhulume ngakho nochwepheshe. Hhayi njengokwehluleka. Njengophawu lokuthi ufanele ukwesekwa okwengeziwe kunalokho isikrini esingakunika kona.
Qala okuncane namuhla ebusuku. Fiphaza izibani ihora kusenesikhathi, bese uvumela amehlo akho aphumule ngaphambi kokulala.
Imithombo
- American Academy of Ophthalmology, Amakhompyutha, Amadivayisi Edijithali Nokukhandleka Kwamehlo
- National Library of Medicine (PMC), Umthetho we-20/20/20: Iphethini yokukwenza nokuhlobana nezimpawu ze-asthenopic
- National Library of Medicine (PMC), Ukuqondisa Ukunciphisa Isikhathi Sokuhlala Phansi Ukwandisa Umsebenzi Womzimba Nokwenza Ngcono Impilo