![\"\"](\"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/bluelight-1024x1024.png\")
<\/figure>\nI\u015f\u0131\u011f\u0131n insan v\u00fccudunu, \u00f6zellikle de g\u00f6zlerimizi etkileme \u015fekli s\u00f6z konusu oldu\u011funda, her \u015fey dalga boyu ile ilgilidir; dalga boyu ne kadar uzunsa, sizin \u00fczerinde o kadar az etkisi olur. K\u0131rm\u0131z\u0131 ve ye\u015fil \u0131\u015f\u0131k, 550 nanometrenin (nm) alt\u0131nda oldu\u011fu i\u00e7in minimum etkiye sahipken, UV olarak da bilinen ultraviyole \u0131\u015f\u0131k 400 nm’de daha zararl\u0131d\u0131r.<\/p>\n
Dalga boyu 470 nm civar\u0131nda olan mavi \u0131\u015f\u0131k, en s\u0131k sirkadiyen ritimlerimizi bozmakla ili\u015fkilidir.<\/p>\n
“Mavi \u0131\u015f\u0131\u011f\u0131n sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 nas\u0131l etkiledi\u011fine dair elimizdeki en fazla kan\u0131t biyolojik saatimizdir”, diyor. “Mavi \u0131\u015f\u0131k asl\u0131nda uykuya dalmam\u0131za ve geceleri uyumam\u0131za yard\u0131mc\u0131 olmak i\u00e7in beynimizde sal\u0131nan hormon olan melatonin’i bast\u0131r\u0131r. Geceleri kendinizi mavi \u0131\u015f\u0131\u011fa maruz kal\u0131yorsan\u0131z, bu sizi daha az uykulu yapabilir.”<\/p>\n
Bir\u00e7ok farkl\u0131 \u0131\u015f\u0131k rengi bu etkiye sahip olsa da, Mike, mavi \u0131\u015f\u0131\u011f\u0131n melatonin’i ye\u015fil \u0131\u015f\u0131k h\u0131z\u0131n\u0131n neredeyse iki kat\u0131 oran\u0131nda bast\u0131rd\u0131\u011f\u0131n\u0131 ve sirkadiyen ritmi iki kat daha fazla de\u011fi\u015ftirdi\u011fini tespit eden bir Harvard \u00e7al\u0131\u015fmas\u0131na at\u0131fta bulunuyor.<\/p>\n
Bunun olumlu bir y\u00f6n\u00fc var. Sabah uyand\u0131\u011f\u0131n\u0131zda, g\u00fcn \u0131\u015f\u0131\u011f\u0131n\u0131 i\u00e7eri almak i\u00e7in tonlar\u0131 a\u00e7mak sizi uyand\u0131rmaya yard\u0131mc\u0131 olacakt\u0131r, \u00e7\u00fcnk\u00fc mavi \u0131\u015f\u0131k i\u00e7erir ve bu uyku hormonunun bask\u0131lanmas\u0131na katk\u0131da bulunur, ertesi gece i\u00e7in sirkadiyen ritmi s\u0131f\u0131rlar.<\/p>\n
Mike’\u0131n mavi \u0131\u015f\u0131\u011f\u0131n uyku d\u00fczenimiz \u00fczerindeki etkilerini en aza indirme tavsiyesi, yatmadan \u00f6nce en az 2 saat boyunca s\u0131f\u0131r ekran s\u00fcresine sahip olmak ve ak\u015famlar\u0131 evinizde daha k\u0131s\u0131k \u0131\u015f\u0131klar kullanmakt\u0131r. Ayr\u0131ca, gece ge\u00e7 saatlerde i\u015f i\u00e7in bir ekran kullanman\u0131z gerekiyorsa mavi \u0131\u015f\u0131k ge\u00e7irmez g\u00f6zl\u00fckler \u00f6nerir.<\/p>\n
Mike, pop\u00fcler g\u00f6r\u00fc\u015f\u00fcn aksine, diz\u00fcst\u00fc bilgisayar ve telefon ekranlar\u0131 arac\u0131l\u0131\u011f\u0131yla mavi \u0131\u015f\u0131\u011fa maruz kalman\u0131n g\u00f6z e\u011fitimine neden\u00a0olmad\u0131\u011f\u0131n\u0131<\/em>\u00a0s\u00f6yl\u00fcyor; bu, genellikle kuruluk ve tahri\u015fe yol a\u00e7an daha az yan\u0131p s\u00f6nme i\u00e7eren yo\u011fun odaklanma ve konsantrasyon nedeniyle olu\u015fur. Bu, ekran\u0131n\u0131zdan en az 6 metre uzakta kalarak, damlal\u0131klar kullanarak ve 20\/20\/20 kural\u0131n\u0131 kullanarak m\u00fccadele edilebilir: her 20 dakikada bir, g\u00f6zleri rahatlatmak i\u00e7in 20 saniye boyunca 20 feet uzakl\u0131ktaki sabit bir noktaya bak\u0131n.<\/p>\n \n","protected":false},"excerpt":{"rendered":" Etkileri en aza indirmek i\u00e7in yapabilecekleriniz \u015funlard\u0131r. Bizi Instagram’da fitolympia1 adresinden takip edin. I\u015f\u0131\u011f\u0131n insan v\u00fccudunu, \u00f6zellikle de g\u00f6zlerimizi etkileme […]<\/p>\n","protected":false},"author":2,"featured_media":6445,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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