Adanse titiriw ne nɔma
| Adanse | Dodow ho nsunsuanso | Anohyeto |
|---|---|---|
| Nna pii nna a wɔtew so ho sɔhwɛ | Nnɔnhwerew 4, 6 anaa 8 wɔ mpa so wɔ nnansa 14 mu | Wɔhwɛɛ tebea so wɔ mpanyimfo a wɔn ho yɛ den mu |
| Bere tiaa mu nna a wɔannya koraa ho nhwehwɛmu a ɛboaboaa nhwehwɛmu pii ano | Nhwehwɛmu 70, adwene sɔhwɛ 147 | Ɛsono wɔ nna a wɔtew so kakra bere tenten ho |
| Ɛtɔ mmere bi a wɔtɔre adwene a wɔde si biribi so mu wɔ nhwehwɛmu no mu | Hedges' g = −0.776; 95% CI −0.96 kosi −0.60 | Nsunsuanso a wɔahyɛ da susuw, ɛnyɛ milisekɔn |
Nna a wɔtew so ho sɔhwɛ no de mpanyimfo 48 a wɔn ho yɛ den, wɔn mfe yɛ 21–38, na wɔfa tebea ahorow no nyinaa mu. Bere a wɔde tena mpa so kyerɛ hokwan a obi wɔ sɛ ɔbɛda, ɛnyɛ bɔhyɛ a wɔasusuw sɛ obiara daa saa bere no nyinaa. Sintɔ a ɛkɔɔ so no yɛ adanse a ɛkyerɛ sɛ ɛnsɛ sɛ yɛfa no sɛ nea onipa a ɔte sɛ ɔde ne ho ama anadwo tiaa no kyerɛ sɛ ne dwumadiɛ nyɛɛ basaa. Van Dongen et al., 2003
Nhwehwɛmu a ɛboaboaa adanse ano no hwɛɛ nna a wɔannya koraa bere tiaa mu, a ennu nnɔnhwerew 48, na ɛkyekyɛɛ adwene dwumadiɛ ahorow no mu. Nkɛntɛnso kɛse a ɛwɔ ɛtɔ mmere bi a wɔtɔre adwene a wɔde si biribi so no mu no, wontumi mfa nsi hɔ sɛ ɔha biara mu nkyekyɛmu pɔtee a ɛkyerɛ mmuae a ɛyɛ nyaa, anaa IQ nkontaa dodow pɔtee. Nsɛnkyerɛnne no kyerɛ sɛ dwumadiɛ yɛɛ basaa bere a wɔannya nna no, ɛnyɛ sɛ mmuae a ɛkyɛ wɔ wiase ankasa mu no yɛ dodow a enye. Lim et al., 2010
Nea enti a mmuae a ɛyɛ ntɛm paa no betumi ama yɛahwere ɔhaw no
Obi betumi ama mmuae ntɛm wɔ sɔhwɛ pii mu nanso ɛtɔ mmere bi a ɔde mmuae a ɛkyɛ yiye ma. Adwene ne nipadua a wɔde hwɛ nneɛma bere tenten no yɛ nea wɔyɛe sɛ ɛbɛkyere saa su no. Basner ne Dinges huu sɛ nea wɔpaw sɛ wɔbɛsusuw no nya nkɛntɛnso kɛse wɔ sɛnea sɔhwɛ no hu nna a wonnyae no so; mmuae ahoɔhare ne mmuae a ɛkyɛ ho susuw no ho wɔ mfaso sen sɛ obi de ne ho bɛto mmuae bere nkyekyɛmu anaa mmuae bere mfinimfini so kɛkɛ. Basner et al., 2011
Aniwa mu agoru tiawa bi hwɛ saa suban yi fã ketewaa bi pɛ. Woods ne ne mfɛfo yɛɛ mmuae tiawa a wɔsusuw no pɛpɛɛpɛ ho nhyehyɛe bi; ɛyɛ sɔhwɛ foforo a bere ne nkontaa ho mmara yɛ foforo. Emu nkyekyɛmu nyɛ pon a wɔde dannan wo browser mu nkontaa ma ɛne nna a woanya ne nna a wonnyae ntam. Woods et al., 2015
Dɛn na ɛka ho asɛm?
Mfe, nna a woada ne tebea ho nsɛm yɛ nea ɛho hia
Nna a wɔtew so ho nhwehwɛmu a ɛfa mpanyimfo nkumaa ho no mma mmuae a ɛfa mfe biara anaa ɔbarima ne ɔbea ho mma obiara. Bere tenten a obi anyɛ nna, nna a ɔdaa anadwo a atwam no, ne adwene dwumadiɛ a ɔreyɛ no nyinaa nya ntotoho no so nkɛntɛnso. Nhwehwɛmu a ɛboaboaa adanse ano no huu nsonsonoe wɔ adwene dwumadiɛ ahorow ntam, na ɛno nso kyerɛ sɛ ahodwiriwde biako a woadi nkonim anaa mmuae biako a ɛyɛ ntɛm ntumi nkyerɛ sɛ nna a wonnyae no nnya nkɛntɛnso biara. Van Dongen et al., 2003 Lim et al., 2010
Afiri ne softwea bere susuw nso ma nsonsonoe ba. Sɛ wosesa afiri a wode hyɛ mmuae mu a, ebetumi asesa wo nkontaa a nna a woada no ho nni hɔ. Sɛ woreyɛ ntotoho a ɛnyɛ ɔkwan a wɔahyɛ da ayɛ wɔ nna ahorow mu a, fa nhyehyɛe koro no ara di dwuma na mmfa nsonsonoe ketewaa bi a ɛbae pɛ no nkyerɛ sɛ ɛyɛ nna a wonnyae no pɔtee nkɛntɛnso. Anwyl-Irvine et al., 2020
Dɛn na adansefo foa so wɔ da biara da asetena mu?
Mpanyimfo nna ho apam no hyɛ nyansa sɛ mpanyimfo a wɔn mfe yɛ 18–60 nnya nna a ennu nnɔnhwerew ason da biara, na ɛka nso sɛ nnipa mu nsonsonoe wɔ hɔ. Eyi yɛ ɔmanfo apɔwmuden ho akwankyerɛ, ɛnyɛ nnɔnhwerew dodow a wɔagye atom sɛ obi hia na ama watumi abu mmuae bere ho abɔde. Agoru tiawa bi nso ntumi nsi so dua sɛ wotumi kaar anaa woyɛ adwuma a ahobammɔ ho hia. Watson et al., 2015 Basner et al., 2011
Kafein tumi sesa nyɛɛ adwene ne nna a ɛbɛba akyiri no nyinaa. Nhwehwɛmu a ɛboaboaa adanse ano no huu sɛ ɛtew nna nyinaa a obi nya akyiri so wɔ nkyekyɛmu mu, na anwummere sɔhwɛ a wɔhwɛɛ tebea so no huu sɛ ɛhaw nna mpo bere a wɔnom kafein pii no nnɔnhwerew bi ansa na wɔakɔda. Saa nsunsuanso yi mu biara nkyerɛ sɛ wɔmfa kafein nsesa nna na ama browser sɔhwɛ no ama nkuranhyɛ. Gardiner et al., 2023 Drake et al., 2013
Sɛ worehwɛ wo ho a, kyerɛw bere a na wowɔ hokwan sɛ wobɛda no ka sɔhwɛ a wode yɛ mpɛn pii no ho, na bu abusuabɔ biara sɛ nea wɔrehwehwɛ mu ara. Mfa wo nna nni agoru sɛ wobɛyɛ nea ɛkyerɛkyerɛ ansa ne akyi. Nyansahu mu ntotoho a ɛma nimdeɛ no fi nhwehwɛmu a wɔhwɛ tebea so mu, ɛnyɛ sɛ wobebu agoru biako a ɛyɛ soronko pa anaa bɔne sɛ yare ho nhwehwɛmu. Lim et al., 2010 Van Dongen et al., 2003
Yɛ sɔhwɛ kwa a ɛfa eyi ho no
Mmuae bere sɔhwɛ
Fa mmuae bere sɔhwɛ no hwɛ sɛnea wo mmuae yɛ pɛpɛɛpɛ ne sɛnea ɛyɛ ntɛm, wɔ wo tebea a ahobammɔ wom a wotaa yɛ mu. Fa afiri ne ɔkwan a wode hyɛ mmuae mu no yɛ pɛ. Ɛnyɛ adwene ne nipadua a wɔde hwɛ nneɛma bere tenten ho sɔhwɛ a wɔyɛ wɔ labrato no mu, na ɛnhu sɛ wotumi kaar, yɛ adwuma wɔ nsakrae mu anaa yɛ adwuma foforo biara a ahobammɔ ho hia.
Nsɛmmisa a wɔtaa bisa
Metumi ate nka sɛ me ho yɛ me den bere a me dwumadiɛ resɛe?
Yiw. Nna a wɔtew so ho nhwehwɛmu no mu no, nna ho nkateɛ a wɔankasa de too gua no amfa adwene dwumadiɛ sintɔ a ɛkɔɔ so no anni nsɛ. Van Dongen et al., 2003
Milisekɔn dodow ahe na anadwo bɔne biako de ka ho?
Adanse a wɔabɔ din no nkyerɛ sɛ ɛwɔ dodow pɔtee biako a ɛyɛ nokware ma obiara. Adwuma no, nna a wotaa nya ne sɛ woresusuw mmuae a ɛkyɛ anaa mmuae bere mfinimfini ho no sesa mmuae no. Lim et al., 2010 Basner et al., 2011
Sɛ minya nkontaa a ɛyɛ ntɛm a, ɛkyerɛ sɛ manya nna a ɛdɔɔso?
Dabi. Mmuae a ɛyɛ ntɛm bere tiaa bi ntumi nkyere adwene a obi ntumi mfa nsi biribi so bere tenten no nyinaa, na ɛnsusuw sɛnea nna a obi anya dɔɔso ho. Basner et al., 2011
F nkyerɛkyerɛmu fibea
- Van Dongen et al. (2003). Nna a obi kɔ so nyɛ no ho ka a ɛkɔ so boa ano: Nyɛɛ bere dodow ne nkɛntɛnso wɔ nipadua ne adwene dwumadi ne nna ho nsusuwii so, efi nna a wɔtew so bere tenten ne nna a wɔannya koraa mu.
- Basner et al. (2011). Sɛnea wɔbɛma Psychomotor Vigilance Test (PVT) atumi ahu nna a wonnyae no yiye.
- Lim et al. (2010). Nhwehwɛmu a wɔboaboaa ano a ɛfa nna a wonnyae bere tiaa nkɛntɛnso wɔ adwene mu nneɛma so ho..
- Woods et al. (2015). Nneɛma a ɛnya mmuae bere tiaa no so nkɛntɛnso.
- Anwyl-Irvine et al. (2020). Sɛnea sɔhwɛ intanɛt so nhyehyɛe, wɛb brawsa ne mfiri pɛpɛɛpɛ na ɛyɛ nokware.
- Watson et al. (2015). Nna dodow a wɔhyɛ nyansa ma mpanyimfo a wɔn ho yɛ den: American Academy of Sleep Medicine ne Sleep Research Society apam asɛm a wɔbom yɛe.
- Gardiner et al. (2023). Kafein nkɛntɛnso wɔ nna a ɛbɛba akyiri so: Nhwehwɛmu nhyehyɛe ne nhwehwɛmu a wɔboaboaa ano.
- Drake et al. (2013). Kafein nkɛntɛnso wɔ nna so bere a wɔnom ansa na wɔakɔda nnɔnhwerew 0, 3, anaa 6.