Xilliga jiilaalka, marka heerarka iftiinka qorraxdu uu yaraado, dad badan ayaa niyadooda hoos u dhacaya. Darnaantu waxay u dhexeysaa buluug qabow oo qabow ilaa xanuunka xilliyeedka oo buuxa ( SAD ), xaalad aad la kulanto niyad-jabka kordhay ama arrimo niyadda ah oo ay ugu wacan tahay isbeddellada xilliyeedka gaarka ah. 

Marka ay soo baxdo, iftiinka qorraxdu waa arrin wadista^{(sunlight is a driving factor in our moods)} niyaddayada, maadaama ay na siiso fitamiin D, kaas oo gacan ka geysan kara kordhinta niyadda-kordhinta kiimikada serotonin ee maskaxdeena. Iftiinka^(Light) laftiisu waxa kale oo uu jidhkeenu ka caawiyaa in uu ilaaliyo laxanka wareega, kaas oo u sheega jidhkeena goorta aynu toosno iyo marka aynu hurudno. 

Kuwa qaba SAD , cilmi-baarayaashu waxay ogaadeen in daaweynta iftiinka ay si weyn u caawin karto kor u qaadista niyadda. Daawaynta iftiinka^(Light) waa marka aad isu soo bandhigto il iftiin leh ugu yaraan 30 daqiiqo, caadi ahaan waxay bilaabataa xilliga dayrta marka heerarka dabiiciga ah ee iftiinka qorraxdu bilaabaan inay yaraato. 

In kasta oo daawaynta iftiinka aanay ina siin fitamiin D sida iftiinka qorraxdu u bixiyo, haddana waxay caddeeyeen inay gacan ka geysato garaacista niyad-jabka xilliga jiilaalka. 

Isticmaalka nalalka Philips Hue ee Daawaynta Iftiinka^{(Using Philips Hue Bulbs for Light Therapy)}

Waxaa jira qalabyo badan oo diyaar u ah daaweynta iftiinka. Caadi ahaan, waxay leeyihiin hal goob oo keliya oo aad bay u iftiimaan. Haddii aad go'aansato inaad isticmaasho Philips Hue Bulbs , waxaad xakameyn kartaa sida iftiinkaagu^{(control how your lighting)} u muuqdo. Waxaa jira siyaabo badan oo aad u isticmaali karto nalalkan daaweynta iftiinka. 

Nalalka Hue waxay ku xidhan yihiin ^(Hue)shabakadda Wi-Fi^(Wi-Fi) gurigaaga , oo waxaad isticmaali kartaa barnaamijka Philips Hue^{(Philips Hue app)} ee casrigaaga si aad u maamusho nalalkan. Waxa jira goobo badan oo iftiin kala duwan, waxa kale oo aad samayn kartaa otomaatig ah. 

Waxaad dejin kartaa hab-socodyada shidma ama u beddela iftiinka goobaha qaarkood. Waa hab fiican oo lagu bilaabo daawaynta iftiinka maadaama ay si toos ah u tahay, markaa xitaa uma baahnid inaad ka walwasho samaynta laydhkaaga maalin kasta. 

Waa kuwan sida loo isticmaalo Automation^{(Automations)} -ka daawaynta iftiinka:

1. App-ka Philips Hue, ku dhufo Automations^{(Automations)} -ka menu-ka hoose.

1. Haddii aanad hore u samaysan Automation-ka, waxaad dooran kartaa Abuur^{(Create automation)} Automation . 

1. Taabo ikhtiyaarka Custom , ama summada buluugga lagu daray ee ku taal geeska midig ee sare haddii aad hore u furtay Automations. 

1. Dooro wakhtiga maalinta aad rabto in otomaatiggu dhaco. Tani waa wakhtiga aad rabto inaad toosto ama markaad rabto inaad samayso daawaynta iftiinka. Taabo Xiga^(Next) _

1. Dooro nalalka aad rabto inaad u isticmaasho otomaatiga.

1. Shaashada xigta, ku dhufo nalalka oo dooro nooca nalka aad rabto inaad ku dhacdo wakhtigan go'an. Daawaynta iftiinka^(Bright) , waxaad u baahan doontaa inaad u dejiso ikhtiyaarka dhalaalaya ama tamarta^(Energize) . Kuwani waxay sidoo kale si fiican ugu shaqeyn doonaan nalalka hurdada. Marka aad dhammayso, taabo Next .

1. Magaca automation-kaaga. 

Waxa kale oo aad u isticmaali kartaa qaacidooyinka Hue Labs^{(Hue Labs)} waayo-aragnimo dheeraad ah oo la habeeyey. Si aad kuwan u isticmaasho, raac talaabooyinkan:

1. App-ka Philips Hue, ka dooro tabka  Automation- ka ee xagga hoose.^{(Automations)}

1. Hoosta Mid kale^(Other) , ku dhufo  Hue Labs

1. Si aad u eegto qaaciidooyinka Hue Labs , ku dhufo ikhtiyaarka ^{(Hue Labs)}Formulas ee ku yaal geeska bidix ee sare. 

1. Soo hel caanaha aad rabto inaad ku isticmaasho nalalka Hue , oo taabo ^(Hue)Try it! badhanka. 

1. U gudub goobaha oo habayso sida aad rabto. Markaad dhammayso, ku dhufo Ku rakib^(Install) xagga hoose. 

1. Waxaad bedeli kartaa qaacidooyinkaaga adigoo ku dhejinaya Hue Labs Controls tab ee hoose ee bogga. Waxa kale oo aad joojin kartaa hababka mar kasta oo aad rabto. 

Waa kuwee Dejinta Iftiinka ee ugu Wanaagsan?^{(What Light Settings Work Best?)}

Waxaad isticmaali kartaa goobo badan oo leh nalalkaaga smart^{(smart lightbulbs)} Hue , marka waa kuwee kuwa ugu fiican si loo hagaajiyo niyaddaada?

Jawaabtu way ka duwanaan kartaa iyadoo ku xidhan dookhaga gaarka ah. Hoos^(Below) waxaa ku qoran liiska goobaha laga yaabo inay si fiican ugu shaqeeyaan xaalado gaar ah. 

Si loo helo tamar badan:^{(For more energy: )} Muuqaalada Tamarta^(Energize) ama Xoog-^{(Concentrate)} saarku waxay u fiican yihiin helitaanka tamar badan. Haddii aad rabto in aad sameyso nal khaas ah, wax kasta oo ay ku jiraan qaar ka mid ah midabada buluugga iyo caddaanka ah ayaa kaa caawin doona tamarta.

Si loo hagaajiyo niyadda:^{(To improve mood: )} Isku day inaad isticmaashid midabyo huruud ah si aad u wanaajiso niyaddaada, sida kuwa ku jira muuqaallada Qorraxdhaca ee Bright ama Savanna .^{(Savanna Sunset)}

Si aad u nasato:^{(To relax: )} Nasashada, hoos u dhig xoogga iftiinka. Tusaale ahaan, isticmaal midab casaan ama casaan ah sida kuwa ku jira muuqaalada Maqribka^(Dusk) ama Twilight Tropical^{(Tropical Twilight)} . 

Si aad u toosto: ^{(To wake up: )}Isticmaal^(Use) goobaha iftiinka dhalaalaya oo isticmaal midabyo buluug ama huruud ah. Dejinta goobta iftiinka^(Bright) ama tamarta^(Energize) ayaa tan ku habboon.

Si aad u seexato: ^{(To go to sleep: )}Iska ilaali^(Avoid) midab buluug ah markaad isku dayayso inaad seexato. Jaalle^(Yellow) , liimi ama casaan ayaa kaa caawin doona maskaxdaada inay bilowdo inay nasato ka hor wakhtiga jiifka. Hababka iftiinka habeenkii^(Nightlight) ama Dimmed waa doorashooyin wanaagsan.

Haddi Aad La Kulanto Dareen Hoose^{(If You’re Experiencing Low Moods)}

Waxaa laga yaabaa inaad la kulanto xanuunka saameeya xilliyeed haddii aad ogaato in niyaddaadu si joogto ah u hooseyso oo ay kugu adag tahay inaad sameyso waxyaabaha aad caadi ahaan jeceshahay. Tani waxay badanaa dhacdaa xilliga jiilaalka.

Daawaynta iftiinka waxay noqon kartaa gargaar wanaagsan, laakiin waa inaan dawo ahaan loo isticmaalin haddii dareenku sii jiro. Hubi inaad aragto dhakhtar ama daaweeyaha. Isbeddellada kale ee hab-nololeedka sida cuntada ama jimicsiga ayaa noqon kara arrin horumarisa niyadda. Wajahida xaalada caafimaadka dhimirka waa in si taxadar leh loo daryeelo, takhtar kaliya ayaana kaa caawin kara inaad tan u gudubto. 

Haddii aad waxyaalahan hore u samaynayso, ku darista daawaynta iftiinka waxay noqon kartaa mid faa'iido badan leh, iyo nalalka Hue waa hab fiican oo lagu habeeyo khibradaada iftiinka^{(your lighting experience)} . 

How to Use Philips Hue Bulbs for Light Therapy

During winters, when lеvels of sunlight are dеficient, many peоple find their moods plummet. The severity ranges from mild winter blues to full-blown seasonаl affective disorder (SAD), a condition where you experience increased depression or issues with mood due to specific seasonal chаnges. 

As it turns out, sunlight is a driving factor in our moods, as it provides us with vitamin D, which can help increase the mood-boosting chemical serotonin in our brains. Light itself also helps our bodies maintain the circadian rhythm, which tells our bodies when to wake up and when to fall asleep. 

For those suffering from SAD, researchers found that light therapy can be immensely helpful in elevating mood. Light therapy is when you expose yourself to a bright light source for at least 30 minutes, typically starting during fall when natural levels of sunlight begin to lessen. 

Although light therapy doesn’t give us vitamin D as sunlight does, it has proven to help beat wintertime depression. 

Using Philips Hue Bulbs for Light Therapy

There are many devices available for light therapy. Typically, they only have one setting and are extremely bright. If you decide to use Philips Hue Bulbs, you can control how your lighting appears. There are multiple ways you can use these bulbs for light therapy. 

Hue bulbs are connected to your home Wi-Fi network, and you can use the Philips Hue app on your smartphone to control these bulbs. There are many different light settings, and you can also set up automations. 

You can set routines that turn on or change the light to certain settings. They are a great way to start light therapy as it’s automatic, so you don’t even need to worry about setting up your lights every day. 

Here’s how to use Automations for light therapy:

1. In the Philips Hue app, tap on Automations at the bottom menu.

1. If you haven’t set up an Automation before, you can select Create automation. 

1. Tap on the Custom option, or the blue plus icon in the top right corner if you have opened Automations before. 

1. Choose what time of day you want the automation to occur. This should be the time you want to either wake up or when you want to do light therapy. Tap on Next.

1. Select the lights you want to use for this automation.

1. On the next screen, tap on the lights and select what kind of lighting you want to occur at this set time. For light therapy, you’ll want to set it to Bright or Energize options. These will also work well for wake-up lights. When you’re done, tap Next.

1. Name your automation. 

You can also use Hue Labs formulas for a more customized experience. To use these, follow these steps:

1. In the Philips Hue app, select the Automations tab at the bottom. 

1. Underneath Other, tap on Hue Labs. 

1. To look through the Hue Labs formulas, tap on the Formulas option in the top left corner. 

1. Find a formula you want to use with your Hue lights, and tap on the Try it! button. 

1. Go through the settings and customize them how you wish. When you’re done, tap Install at the bottom. 

1. You can change your formulas by tapping on the Hue Labs Controls tab at the bottom of the page. You can also stop the formulas whenever you wish. 

What Light Settings Work Best?

You can use many settings with your Hue smart lightbulbs, so which ones are the best to improve your mood?

The answer may be different depending on your personal preferences. Below is a list of scene settings that may work well for specific situations. 

For more energy: The Energize or Concentrate scenes are great for gaining more energy. If you want to do custom lighting, anything that includes some blue and white hues will help with energy.

To improve mood: Try using yellow hues to enhance your mood, such as those in the Bright or Savanna Sunset scenes.

To relax: For relaxation, lower the intensity of the light. For example, use pink or red hues such as those in the Dusk or Tropical Twilight scenes. 

To wake up: Use bright light settings and use blue or yellow hues. Bright or Energize scene settings are suitable for this.

To go to sleep: Avoid any blue hues when you’re trying to sleep. Yellow, orange or red will help your brain begin to relax before bedtime. The Nightlight or Dimmed settings are good choices.

If You’re Experiencing Low Moods

You could be experiencing seasonal affective disorder if you find that your mood is consistently low and you’re having a hard time doing things you typically enjoy. This often happens during winter.

Light therapy can be a good aid, but it shouldn’t be used as a cure if the feeling persists. Ensure you see a doctor or therapist. Other lifestyle changes such as diet or exercise can be a factor in improving mood. Facing a mental health condition should be cared for carefully, and only a doctor can help you navigate this. 

If you are doing these things already, adding light therapy can be very beneficial, and the Hue lights are a great way to customize your lighting experience. 

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