Adwene a Wɔde Si Biribi So Bere Sɔhwɛ

Wobɛtumi akura w’adwene mu sɛ biribiara a ɛyɛ anika nni hɔ? Mia so bere biara a kurukuruwa no dan ahabammono. Kwa, nhyehyɛe biara nhia.

Helibrain kuw no na ɛkyerɛweeRobert(Borɔfo), biophysics ho PhD suani na ɔhwɛɛ muWɔtintimii Wɔsan hwɛɛ mu koraa wɔ

Nea sɔhwɛ yi susuw

“Adwene a wɔde si biribi so bere” yɛ asɛmfua a wɔtaa ka da biara da. Nea nhwehwɛmufo susuw ne adwene a wɔde si so bere tenten, a wɔsan frɛ no ahwɛyiye: sɛ wobɛkɔ so asiesie wo ho retwɛn sɛnkyerɛnne a ɛba mpofirim. Krataafa yi yɛ Psychomotor Vigilance Test (PVT-B) tiawa no, a ɛkyɛ simma 3. Ɛyɛ PVT a ɛkyɛ simma 10 no bi a wɔyɛe maa mmeae ankasa a simma 10 yɛ tenten dodo 1. Wɔyɛɛ PVT a edi kan no sɛ wɔde bɛhwɛ sɛnea nnipa ani da so tew bere a wɔyɛ adwuma bere tenten a wɔan nna 2.

Mmara no di nea wɔatintim afa sɔhwɛ tiawa no ho akyi: kurukuruwa no dan ahabammono bere a 1 kosi 4 seconds biara atwam a wɔannim (wɔde 1 second a wɔde kyerɛ wo bere no ka ho), sɛ wode wo nsa mia so wɔ 355 ms anaa nea ɛboro saa a, wɔkan no sɛ adwene mu ntwae; sɛ wode wo nsa mia so ansa na 100 ms adu, anaa ansa na kurukuruwa no adan ahabammono a, ɛyɛ mfitiaseɛ a ɛnyɛ nokware 1.

Sɛnea wobɛte wo nɔma no ase

  • Mia so brɛoo (adwene mu ntwae): eyi ne nɔma a ɛsɛ sɛ wohwɛ. Biara kyerɛ bere tiaa bi a w’adwene amfa so. Sɛ nnipa nna sua a, adwene mu ntwae dɔɔso pefee 3.
  • Mmuae bere sɛ wɔkyekyem pɛpɛɛpɛ: wo mmuae ahoɔhare sɛ wɔkyekyem wɔ sɔhwɛ no nyinaa mu.
  • Mia so ntɛm: mia so ansa na ahabammono aba. Sɛ ɛdɔɔso a, ebetumi akyerɛ sɛ na woresusuw mmuae no ho sen sɛ wobɛtwɛn.

Nɔma “sɛnea ɛsɛ” biara nni hɔ a yɛbɛtumi de ama wo: telefon, screen ne mouse biara de wɔn ankasa ka bere mu, na PVT a wɔyɛe wɔ screen a wɔde nsateaa mia so so susuu nnipa koro no ara mmuae sɛ ɛyɛ 95 ms brɛoo sen mfiri a wɔde yɛ nhwehwɛmu no 5. Fa wo sɔhwɛ ahorow a wode mfiri koro no ara yɛe toto ho.

Adɛn nti na sɔhwɛ no yɛ anihaw?

Wɔyɛɛ no saa pɛpɛɛpɛ. Sɛ wode w’adwene si adwuma a ɛyɛ anihaw so a, ɛno ara ne ahokokwaa a wɔresusuw. Sɔhwɛ no mfiase no, nnipa dodow no ara yɛ no yiye; bere a simma rekɔ no, mfomso no taa pue, na sɛ woabrɛ a ɛdɔɔso kɛse 3.

Dɛn na ɛka adwene a wɔde si so bere tenten?

Nna a wɔannye kakra ho nhwehwɛmu a ɛboaboaa nhwehwɛmu pii ano no mu, adwene ne ahwɛyiye nnwuma a ɛyɛ mmerɛw na ɛkae no denneennen sen nneɛma a wɔsusuu ho no 4. Da no mu bere, kɔfe mu caffeine, nneɛma a ɛtwe adwene fi ho ne ntetee nso betumi asesa wo nɔma. Enti hwɛ sɔhwɛ ahorow pii a woyɛe bɛyɛ bere koro mu, na nnyina biako pɛ so.

Ɛsono dɛn wɔ mmuae bere sɔhwɛ no ho?

Mmuae bere sɔhwɛ no kyɛ bɛyɛ simma baako na ɛkyerɛ wo ahoɔhare. Eyi kyɛ kyɛ, enti ebetumi ahu adwene mu ntwae a ɛba bere a w’adwene reyɛ mmerɛw no. Nhwehwɛmu mu no, bere a nnipa annye nna nyinaa anaa kakra no, simma 3 sɔhwɛ no kyerɛɛ nea simma 10 sɔhwɛ no kyerɛe, nanso nsunsuanso no bi yɛɛ nketewa kakra 1.

Sɔhwɛ a ɛfa ho

Hwɛ adwene ho sɔhwɛ 43 no nyinaa a wontua hwee

Wopɛ sɛ wudi eyi ho dwuma da biara? Helibrain app no (seesei ɛwɔ Borɔfo kasa mu) wɔ nhyehyɛe a wontua hwee ne nea wotua ho ka.

Nsɛmmisa a wɔtaa bisa

Fibea

  1. Basner M, Mollicone D, Dinges DF (2011). Validity and sensitivity of a brief psychomotor vigilance test (PVT-B) to total and partial sleep deprivation. Acta Astronautica 69(11–12):949–959.
  2. Dinges DF, Powell JW (1985). Microcomputer analyses of performance on a portable, simple visual RT task during sustained operations. Behavior Research Methods, Instruments, & Computers 17(6):652–655.
  3. Lim J, Dinges DF (2008). Sleep deprivation and vigilant attention. Annals of the New York Academy of Sciences 1129:305–322.
  4. Lim J, Dinges DF (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin 136(3):375–389.
  5. Grandner MA, Watson NF, Kay M, Ocaño D, Kientz JA (2018). Addressing the need for validation of a touchscreen psychomotor vigilance task. Sleep Health 4(5):387–389.

Sɛnea yɛyɛɛ krataafa yi: Helibrain kuw no kyerɛw fii nhwehwɛmu a yɛabobɔ din wɔ atifi hɔ no mu, na Robert(Borɔfo) (biophysics ho PhD suani) hwɛɛ mu wɔ 31, Ahinime, 2026. Yɛyɛ nsakrae wɔ mu bere a nneɛma a yɛde gyinaa so no sesa.