Dhammaanteen waxaan ku xirannahay qalab ama qalab kale. Waxaa laga yaabaa inaad tahay mulkiilaha kiniinka leh caadooyinka fiidiyoowga ah ee aan caafimaad qabin. Shaqaale leh kiiboodhka farahaaga 24-7. Ama waxaad noqon kartaa mid ka mid ah isticmaalayaasha casriga ah ee leh gigska gigs ee abka (iyo hogaamiyayaasha si ay u guulaystaan). 

Laakin si xiiso leh oo ku habboon sida qaab nololeedkani yahay - ma habboona inaad lumiso indhahaaga. Iyadoo 80% of American adults isticmaalayaan aaladaha dhijitaalka ah in ka badan laba saacadood maalintii, tani waa walaac dhab ah. Ilaa 67% xitaa waxay isticmaalayaan laba qalab hal mar. Dhanka kale, cilmi-baaristu waxay muujinaysaa 32% dadku waxay soo sheegaan inay la kulmaan cadaadis indhaha ah, 27% kalena waxay arkayaan indho qalalan, madax-xanuun, iyo aragga oo xumaada.

Haddaba maxaad samayn kartaa si aad taas uga hortagto? Halkan waxaa ah dhowr apps oo bilaash ah oo aad ku isticmaali karto kumbuyuutarkaaga, tablet-kaaga, iyo casrigaaga si aad u yarayso culayska indhaha dhijitaalka ah oo aad rajaynayso inaad sidoo kale horumariso hurdadaada^{(hopefully improve your sleep too)} . 

f.lux 

Furaha lagu yareynayo cadaadiska indhaha waa in laga tirtiro iftiinka buluuga ah ee shaashaddaada dhijitaalka ah. Ilaa aad iibsato muraayad jireed ama muraayado, waxaad u baahan doontaa app sida f.lux si uu kuugu midabeeyo. 

Waxa ku fiican f.lux waa inaadan wax badan ka qaban goobaha. Kaliya u dhig midabada lagu taliyay^{(Recommended Colors)} , ku qor sibka koodka, oo waxay daryeeli doontaa inta soo hadhay. Waxay isticmaashaa goobtaada si ay u go'aamiso wakhtiga maalinta iyo dhalaalka si ay kuugu hagaajiso dejinta adiga.

App-ka ayaa muraayadaada madmadow iyo madow u yeeli doona marka qorraxdu dhacdo oo ay soo dhawaato wakhtiga hurdadaada. Laakin ha werwerin, wali waad arki kartaa - waa midab huruud ah-orange ah. Waxaad dooran kartaa wakhtiga hurdadaada, si ay si habboon u midabayso shaashadda si aanay maskaxdaadu u saamayn iftiinka buluuga ah. 

Markay indhahaagu arkaan iftiin buluug ah, maskaxdaadu waxay u malaynaysaa inay tahay maalin. Markaa isticmaalka aaladaha dhijitaalka ah ka hor intaadan seexan waxay carqaladayn kartaa wareeggaaga wareeggaaga waxayna kaa ilaalin kartaa inaad hurdo fiican hesho. 

f.lux sidoo kale waxay la socotaa goobo kale oo aad adigu isku hagaajin karto. Tusaale ahaan, waxaad dooran kartaa inaad madoobaato shaashadda goor hore oo maalinta ah. Waxa kale oo jira presets aad ku dooran karto iyadoo ku saleysan yoolalkaaga. 

Tusaale ahaan, waxaad kala dooran kartaa mid ka mid ah kuwan soo socda si aad u yarayso culayska indhaha:

• Iska yaree xiniinyaha indhaha.
• Classic f.lux.
• Soo daahida shaqada
• Ka fog dhulbaraha.
• rinjiyeynta godka.
• Aaminnimada midabka. 

Ku ciyaar agagaarka goobaha si aad u aragto waxa kuugu fiican 

Dhinaca kale waa in ay si toos ah u ogaanayso marka aad isticmaalayso apps u baahan iftiin buluug ah, sida YouTube . 

Waxaad ku soo dejisan kartaa app-kan PC, Mac , Linux , ama iPhone. Waxaa jira horudhac/nooca xidid-kaliya ee Android , kaas oo helaya cillado badan oo ku saabsan cilladaha. Waxaa dheer, lama cusboonaysiin tan iyo 2016, markaa kuma talineyno soo dejinta noocaan.

Maqribkii^{(Twilight)(Twilight)}

Haddii aad tahay isticmaale Android , markaa waxaad ku soo dejisan kartaa Twilight qalabkaaga. Tani waxay helaysaa faallooyin cajiib ah waxayna la mid tahay f.lux. Naqshadeedu waxay sidoo kale ka shaqeysaa in wareeggaaga wareeggu uu noqdo mid hufan oo tayada hurdadu ay jirto. 

Waxay isticmaashaa goobtaada si ay u eegaan qorrax ka soo baxa iyo wakhtiyada qorrax dhaca si ay u go'aamiso marka la midabeeyo shaashaddaada. Sidoo kale, waad joojin kartaa markaad isticmaalayso apps sida Netflix ama YouTube oo u baahan iftiin wanaagsan si aad ugu raaxaysato. 

Waxay la socotaa jaangooyooyin aad wax ka qaban karto, sida heerkulka midabka, xoojinta, iyo hoos u dhaca shaashadda. Markaa waxaad go'aansan kartaa goorta aad rabto in shaandhada shido - maalmo, wakhti, iyo doorashooyin khaas ah ayaa diyaar ah. Intaa waxaa dheer, waxaad abuuri kartaa jadwal muuqaallo ah oo si toos ah u shidmaya waqtigaaga, sida wax akhrinta wakhtiga jiifka, shaqada daahitaanka, iyo wixii la mid ah. 

Waxa kale oo jirta ikhtiyaarka ah in la hakiyo ama la joojiyo. 

Wacyigelin^{(Awareness)(Awareness)}

Mararka qaarkood, ogaanshaha inta jeer ee shaashadda aad gelinayso aaladahaaga waxay kaa caawin kartaa inaad beddesho caadooyinkaaga si aad u yarayso cadaadiska indhaha. Aware waa app kantaroola inta aad si firfircoon u isticmaalayso kombayutarkaga 

Si ka duwan abka la midka ah, maaha wax faragelin ah oo kuma xirna waqti gaar ah kadib (ama waqti xaddidan). Oo kuma iman qaylo-dhaan dhibaysa oo cabsi gelin karta ama carqaladayn karta dadka kale. 

Haddaba sidee bay ku caawinaysaa? Waxay si fudud u ilaalinaysaa wakhtiga aad ku qaadato qalabkaaga. Adiga ayaa iska hubin kara si aad u aragto in aad ka gudubtay xadkii aad dhigtay. Waxay si deggan u fadhidaa bar menu-ka.

Waxaa laga yaabaa inay kugu dhiirigeliso inaad ka baxdo oo aad waqti ku qaadato aduunka dhabta ah 30 daqiiqo ama wax ka badan. Haddii tani ay wanaagsan tahay, markaa waxaad u soo dejisan kartaa kombuyuutarkaaga Mac .

Waqtigu^{(Time Out)(Time Out)}

Waxaa laga yaabaa inaadan ahayn mid edeb leh oo aad u baahan tahay wax "ka dhigi kara" inaad nasato. Hadday sidaas tahay, Time Out waa adiga app-ka. Waxa kaliya oo ay heli karaan isticmaalayaasha Mac oo waxay qabataa shaqo aad u fiican oo khalkhal galinaysa fadhiyadaada dhijitaalka ah. 

Waxaa laga yaabaa in dadka qaar aysan jeclayn tan, markaa iska hubi in aanay shidnayn marka aad ogaato in aad u baahan tahay saacado badan oo diiradda saaraya hal baloog. 

Haddaba sidee u shaqeysaa? Markaad ka shaqeysiiso, waxay kuu ogolaaneysaa inaad ku shaqeyso baloogyada 50 daqiiqo. Kadib markaad ku dhufato calaamadda 50-daqiiqo, shaashaddaadu way xanniban tahay 10 daqiiqo. Shaashad wadata summada abka iyo wakhtiga tirinta. Nasashooyinkan yar-yar waxay kaa caawin karaan hubinta in indhahaagu helaan nasasho habboon. 

Waxa kale oo jirta ikhtiyaarka ah in la sameeyo nasasho yar-yar, halkaasoo shaashadda la xannibay 10 ilbiriqsi 10kii daqiiqoba. Laakiin tani waxay noqon kartaa wax yar qaar ka mid ah. 

Kadib waxay ku siinaysaa xasuusin aad ku saxdo booskaaga oo aad nasato murqahaaga. 

Dabcan, waad dami kartaa app-ka wakhti kasta (xitaa marka ay shaashaddaadu xanniban tahay in muddo ah). Waxa kale oo jira sifooyin habaynta oo aad isticmaali karto si aad u doorato abka joojiya Time Out si aad u aragto iyaga oo aan kala go' lahayn.

Ilaali YourVision^{(ProtectYourVision)(ProtectYourVision)}

Hadda, haddii aad isticmaalayso kombuyuutar Windows ah oo aad u baahan tahay shay si aad u hubiso inaad waqti badan qaadato, markaa ProtectYourVision waa doorashada ugu fiican. Laakiin halkii lagugu xidhi lahaa kombayutarkaga, waxay ku jirtaa browserkaga interneedka. Waxay la shaqeysaa Chrome , Safari , iyo Firefox . 

Waxay la socotaa qorshe 20-20-20 ah, kaas oo aad u habayn karto sida aad jeceshahay. Marka ay gaadho wakhtiga aad nasashada, way dhawaaqi ka dibna waxay si ku meel gaadh ah u madoobaatay shaashaddaada. 

Carqaladuhu wuxuu noqon karaa mid faa'iido leh, laakiin xanaaq badan mararka qaarkood. Markaa waxaad dooran kartaa inaad ka baxdo nasashada wakhti kasta. Sidan, waxaad go'aansan kartaa marka shaashadu madoobaato.

App-ku waxa kale oo uu bixiyaa jimicsiga indhaha oo aad samayn karto inta aad ku jirto nasashada. Haddii aad isticmaasho apps Google badan , markaas waxaad baran kartaa sida loo karti mode mugdiga^{(how to enable dark mode)} . 

Protect Your Eyes While You Work, Watch, & Play!

Qofna diyaar uma aha inuu turkiga qabow kula tago qalabkooda dhijitaalka ah. Markaa waxa xiga ee ugu fiican waa in la helo habab lagu yareeyo cadaadiska indhaha.

Barnaamijyadan, waxaad ku hubin kartaa inaad siinayso indhahaaga nasashada ay u baahan yihiin markaad shaqaynayso, daawato fiidyowyo, iyo ciyaar ciyaareyso. 

5 Free Apps To Reduce Digital Eye Strain & Improve Your Sleep

We’re all attached to some gadget or another. You mау be a tablet owner with unhеalthy video binging habits. A workaholic who has a keyboard at your fingertіps 24-7. Оr you could be one of those smartphone userѕ with gigs upon gigs of apps (and leаderboards to conquer). 

But as fun and convenient as this lifestyle is – it’s not worth losing your eyesight over. With 80% of American adults using digital devices for more than two hours daily, this is a real concern. As much as 67% are even using two devices at once. In turn, studies show 32% of people report experiencing eye strain, and another 27% are witnessing dry eyes, headaches, and blurred vision.

So what can you do to prevent this? Here are several free apps you can use on your computer, tablet, and smartphone to reduce digital eye strain and hopefully improve your sleep too. 

f.lux  

The key to reducing eye strain is to eliminate blue light from your digital screen. Unless you purchase a physical screen or glasses, you’re going to need an app like f.lux to tint it for you. 

What’s great about f.lux is that you don’t have to do much to the settings. Just set it to Recommended Colors, type in your zip code, and it’ll take care of the rest. It uses your location to determine the time of day and brightness so it can adjust the settings for you.

The app will tint your screen darker and darker as the sun sets and nears your bedtime. But don’t worry, you can still see – it’s a yellowish-orange tint. You can select your wake up time, so it’ll tint the screen appropriately so that your brain isn’t affected by the blue light. 

When your eyes see blue light, your mind thinks it’s daytime. So using digital devices before bed can interrupt your circadian cycle and prevent you from getting a good night’s sleep. 

f.lux also comes with other settings you can tweak yourself. For instance, you can choose to darken the screen earlier in the day. There are also presets you can choose based on your goals. 

For example, you can choose between any of the following to reduce eye strain:

• Reduce eyestrain.
• Classic f.lux.
• Working late.
• Far from the equator.
• Cave painting.
• Color fidelity. 

Play around with the settings to see what works best for you. 

Another upside is that it automatically detects when you’re using apps that require blue light, such as YouTube. 

You can download this app to your PC, Mac, Linux, or iPhone. There’s a preview/root-only version for Android, which is getting a lot of flack about glitches. Plus, it hasn’t been updated since 2016, so we wouldn’t recommend downloading this version.

Twilight

If you’re an Android user, then you can download Twilight to your device. This is getting impressive reviews and is similar to f.lux. Its design also works to keep your circadian cycle efficient and quality of sleep existent. 

It uses your location to look up sunrise and sunset times to determine when to tint your screen. Also, you can disable it when you’re using apps like Netflix or YouTube that require good lighting to enjoy. 

It comes with settings you can manipulate, such as color temperature, intensity, and screen dim. Then you can decide when you want the filter to turn on – days, time, and custom options are available. Plus, you can create schedule profiles that automatically turn on at your specified time, such as for bedtime reading, working late, and so on. 

There’s also the option to pause or stop it. 

Awareness

Sometimes, knowing how much screen time you’re putting into your devices can help you change your habits to reduce eye strain. Aware is an app that keeps track of how long you’re actively using your computer. 

Unlike similar apps, it’s not intrusive and doesn’t lock you out after a particular time (or time limit). And it doesn’t come with an annoying alarm that can scare or interrupt others. 

So how does it help you? It simply keeps track of the time you spend on your device. You can check it yourself to see if you’re over the limit you’ve set. It sits quietly in the menu bar.

Maybe it’ll motivate you to get off and spend time in the real world for 30 minutes or so. If this sounds good, then you can download it to your Mac computer.

Time Out

Maybe you’re not that disciplined and need something that can “make” you take a break. If so, Time Out is the app for you. It’s only available for Mac users and it does an excellent job of disrupting your digital sessions. 

Some people may not like this, so be sure it’s not turned on when you know you need hours of focus in one block. 

So how does it operate? When you activate it, it allows you to work in blocks of 50 minutes. Then once you hit the 50-minute mark, your screen is blocked for 10 minutes. A screen shows up with the app logo and a timer countdown. These mini-breaks can help ensure your eyes get proper rest. 

There’s also the option to do micro-breaks, where the screen is blocked for 10 seconds every 10 minutes. But this may be a bit much for some. 

Then it gives you reminders to correct your posture and relax your muscles. 

Of course, you can disable the app at anytime (even when your screen is blocked for a time out). There are also customization features you can use to choose which apps disable Time Out so you can view them without interruption.

ProtectYourVision

Now, if you’re using a Windows computer and need something to ensure you take regular time outs, then ProtectYourVision is an optimal choice. But rather than being tied to your PC, it’s in your internet browser. It works with Chrome, Safari, and Firefox. 

It comes with a default 20-20-20 plan, which you can customize to your liking. When it’s time for you to take a break, it beeps and then it blacks out your screen temporarily. 

The disruption can be useful, but irritating at times. So you can choose to opt-out of the break at any time. This way, you can decide when the screen blacks out.

The app also provides eye exercises you can do while on your break. If you use a lot of Google apps, then you can learn how to enable dark mode. 

Protect Your Eyes While You Work, Watch, & Play!

No one’s ready to go cold turkey with their digital devices. So the next best thing is to find ways to reduce eye strain.

With these apps, you can ensure you’re giving your eyes the break they need while you work, watch videos, and play games. 

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