KECHKI PAYT TELEFON EKRANIDAN TARALADIGAN "KO‘K NUR" (BLUE LIGHT) NING UYQU SIFATI VA ERTALABKI ISH QOBILIYATIGA FIZIOLOGIK TA’SIRI.
Keywords:
ko‘k nur, blue light, sirkadiyal ritm, melatonin, uyqu sifati, ekran va uyqu, telefon nuri, uyqusizlik, kognitiv funksiya, ish qobiliyati, pineal bez, retina, biologik ritm, raqamli gigiyena, psixofiziologiya, uyqu buzilishi, kechki ekran vaqti.Abstract
Mazkur maqolada kechki payt mobil telefon, planshet va kompyuter ekranlaridan tarqaladigan ko‘k nur (blue light) ta’sirining inson uyqu sifati hamda ertalabki kognitiv va jismoniy ish qobiliyatiga fiziologik ta’siri o‘rganiladi. Zamonaviy raqamli texnologiyalarning keng tarqalishi natijasida ayniqsa yoshlar orasida kechki va tungi vaqtda ekranlardan foydalanish keskin ortib bormoqda. Bu holat biologik ritmlarning, xususan sirkadiyal ritmning buzilishiga olib kelib, melatonin gormoni sekretsiyasini susaytiradi va uyqu–uyg‘oqlik siklining normal kechishiga salbiy ta’sir ko‘rsatadi. Ko‘k nur spektrining (taxminan 450–495 nm) retina orqali supraxiazmatik yadroga ta’siri natijasida pineal bez faoliyati inhibe qilinadi, bu esa uyquga ketish vaqtining uzayishi, uyqu chuqurligining pasayishi va tez-tez uyg‘onish holatlarini keltirib chiqaradi. Tadqiqotlarda ko‘rsatilishicha, kechki ekran ekspozitsiyasi kognitiv funksiyalar, diqqat, xotira va ertalabki psixomotor reaksiyalar tezligiga ham bevosita salbiy ta’sir qiladi. Shuningdek, maqolada ko‘k nur ta’sirining uzoq muddatli oqibatlari, jumladan surunkali uyqusizlik, charchoq sindromi, kayfiyat o‘zgarishlari va ish qobiliyatining pasayishi bilan bog‘liq mexanizmlar tahlil qilinadi. Olingan ma’lumotlar asosida raqamli gigiyena qoidalariga rioya qilish, kechki ekran vaqtini cheklash hamda uyqu gigiyenasini yaxshilash bo‘yicha amaliy tavsiyalar ishlab chiqiladi.
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