Umboni wofunika ndi manambala
| Umboni | Zotsatira zowerengeka | Malire ake |
|---|---|---|
| Kuyesera kuchepetsa kugona kwa nthawi yaitali | Maola 4, 6 kapena 8 pabedi kwa mausiku 14 | Mikhalidwe yolamulidwa mwa akulu athanzi |
| Kusanthula kafukufuku wambiri pa kusagona konse kwakanthawi kochepa | Nkhani 70, mayeso 147 a luso la kuzindikira | Kosiyana ndi kuchepetsa pang’ono kugona kwa nthawi yaitali |
| Nthawi zosayankha pa mayeso osavuta a chidwi m’kusanthula kumeneko | Hedges' g = −0.776; 95% CI −0.96 mpaka −0.60 | Kuipa koyezedwa mofananitsa, osati m’milliseconds |
Kuyesera kuchepetsa kugona kunaphatikiza akulu athanzi 48 azaka 21–38 m’magulu osiyanasiyana oyesera. Nthawi imene munthu amakhala pabedi ndi nthawi imene angagone, osati umboni woyezedwa woti aliyense anagona nthawi yonseyo. Kuipa komwe kunawonjezeka ndi nthawi kumasonyeza kuti sitiyenera kuganiza kuti kuzolowera kugona pang’ono kumatanthauza kuti luso silikukhudzidwa. Van Dongen et al., 2003
Kusanthula kafukufuku wambiri kunayang’ana kusagona konse kwa nthawi yochepera maola 48, ndipo kunasiyanitsa magawo a luso la kuzindikira. Kuchuluka kwa nthawi zosayankha pa mayeso osavuta a chidwi sikungasinthidwe kukhala chiwerengero chimodzi cha kuchepa kwa liwiro kapena chiwerengero chofanana cha IQ. Chizindikirocho chikutanthauza kuti luso linachepa chifukwa chosagona, osati kuti nthawi zosayankha zenizeni zinali nambala yolakwika. Lim et al., 2010
Chifukwa chimene yankho lanu lachangu kwambiri silingaonetse vuto
Munthu angayankhe mofulumira pa mayesero ambiri koma nthawi zina n’kumachedwa kwambiri. Mayeso a nthawi yaitali oyezera kukhala tcheru amapangidwa kuti agwire khalidwe limeneli. Basner ndi Dinges anapeza kuti mtundu wa zotsatira zosankhidwa umakhudza kwambiri mmene mayesoyo amasonyezera kuchepa kwa tulo; kuyeza liwiro la mayankho ndi nthawi zosayankha kunali kothandiza kuposa kudalira pafupifupi kapena pakati pa nthawi yoyankhira. Basner et al., 2011
Masewera achidule a zithunzi amayesa khalidweli pang’ono chabe. Njira yoyezera kuyankha kosavuta yokonzedwa ndi Woods ndi anzake ndi kuyesera kwina, kokhala ndi nthawi ndi njira zowerengera zosiyana. Zotsatira zake zapakati si tebulo losinthira zotsatira za munthu wopuma bwino ndi wosagona mokwanira pa msakatuli wanu. Woods et al., 2015
Kodi zimakhudzidwa ndi chiyani?
Zaka, mbiri ya kugona ndi mmene zinthu zilili n’zofunika
Kafukufuku wochepetsa kugona kwa nthawi yaitali anaphatikiza achinyamata akulu okha, choncho sunapereke ziwerengero za kuipa kwa zaka zilizonse kapena kugonana kulikonse. Nthawi imene munthu wakhala ali maso, mmene anagona mausiku apitawo ndi ntchito ya kuganiza imakhudzanso zimene zikuyerekezera. Kusanthula kafukufuku wambiri kunapeza kusiyana pakati pa magawo osiyanasiyana a luso, zomwe zikuwonjezera chifukwa chosaganizira kuti chithunzithunzi chimodzi choyankhidwa bwino kapena yankho limodzi lachangu limatsimikizira kuti kusagona kulibe zotsatira. Van Dongen et al., 2003 Lim et al., 2010
Nthawi yoyankhira ya chipangizo ndi mapulogalamu imasiyananso. Kusintha chipangizo cholowetsamo mayankho kungasinthe zotsatira ngakhale kugona sikunasinthe. Mukayerekezera masiku mwachisawawa, gwiritsani ntchito dongosolo lomwelo ndipo musatanthauzire kusiyana kochepa kwa tsiku limodzi ngati zotsatira zolondola za kugona. Anwyl-Irvine et al., 2020
Kodi umboni umathandiza chiyani pa moyo watsiku ndi tsiku?
Mgwirizano wa akatswiri pa kugona kwa akulu umalimbikitsa kuti akulu azaka 18–60 azigona maola osachepera asanu ndi awiri nthawi zonse, ukuvomerezanso kuti anthu amasiyana. Uwu ndi malangizo a thanzi la anthu, osati chiwerengero chotsimikizika cha maola ofunika kuti muphwanye mbiri ya nthawi yoyankhira. Masewera achidule sangatsimikizirenso kuti muli oyenerera kuyendetsa galimoto kapena kugwira ntchito yoika chitetezo pachiswe. Watson et al., 2015 Basner et al., 2011
Kafeini angasinthe kukhala tcheru ndiponso kugona pambuyo pake. Kusanthula kafukufuku wambiri kunapeza kuti pafupifupi nthawi yonse yogona pambuyo pake imachepa; kuyesera kolamulidwa kochitika madzulo kunapezanso kusokonezeka ngakhale munthu atamwa kafeini wambiri maola angapo asanagone. Zotsatira zonsezi sizikutanthauza kuti munthu alowe m’malo mwa tulo ndi kafeini kuti apeze zotsatira zokhazika mtima pansi pa msakatuli. Gardiner et al., 2023 Drake et al., 2013
Kuti mudzione nokha, lembani nthawi imene munali ndi mwayi wogona limodzi ndi zotsatira zobwerezedwa, ndipo muone kugwirizana kulikonse ngati kungofufuza koyambirira. Musamachepetse dala tulo kuti muonetse kusiyana kwa musanayambe ndi pambuyo pake. Kuyerekezera kothandiza kwa sayansi kumachokera ku kafukufuku wolamulidwa, osati kuona masewera amodzi odabwitsa kukhala abwino kapena oipa ngati matenda. Lim et al., 2010 Van Dongen et al., 2003
Yesani mayeso aulere okhudzana ndi zimenezi
Mayeso a nthawi yoyankhira
Gwiritsani ntchito mayeso a nthawi yoyankhira kuti muone kusasinthasintha komanso liwiro, mukakhala m’mikhalidwe yanu yanthawi zonse yotetezeka. Gwiritsani ntchito chipangizo ndi njira yolowetsamo mayankho yomweyi. Mayesowa si mayeso a m’ma laboratory oyezera kukhala tcheru kwa nthawi yaitali, ndipo sangatsimikizire kuti ndinu oyenerera kuyendetsa galimoto, kugwira ntchito yosinthana nthawi kapena ntchito ina iliyonse yoika chitetezo pachiswe.
Mafunso ofala
Kodi ndingamve bwino ngakhale luso langa likuipiraipira?
Inde. Pakafukufuku wochepetsa kugona kwa nthawi yaitali, kugona tulo komwe anthu ankadzimva sikunasonyeze bwino kuipa kwa luso komwe kunkawonjezeka. Van Dongen et al., 2003
Usiku umodzi woipa umawonjezera ma milliseconds angati?
Umboni wotchulidwa sugwirizana ndi chiwerengero chimodzi chogwira ntchito kwa aliyense. Ntchito yoyezedwa, mbiri ya kugona, ndiponso ngati mukuyeza nthawi zosayankha kapena nthawi yapakati yoyankhira zimasintha yankho. Lim et al., 2010 Basner et al., 2011
Kodi zotsatira zachangu zikutanthauza kuti ndagona mokwanira?
Ayi. Yankho limodzi lachangu pa mayeso achidule silionetsa zolephera zonse za kukhala tcheru kwa nthawi yaitali, ndipo siliyeza ngati kugona kwanu n’kokwanira. Basner et al., 2011
Magwero
- Van Dongen et al. (2003). Mtengo wowonjezeka wa kukhala maso: zotsatira za kuchuluka kwa nthawi pa ntchito za ubongo ndi thupi ndiponso kayendedwe ka tulo chifukwa chochepetsa tulo kwa nthawi yaitali ndi kusagona konse.
- Basner et al. (2011). Kukulitsa mphamvu ya mayeso oyezera kukhala tcheru kwa nthawi yaitali (PVT) pozindikira kuchepa kwa tulo.
- Lim et al. (2010). Kusanthula kafukufuku wambiri pa mmene kusagona kwa nthawi yochepa kumakhudzira zinthu zosiyanasiyana za kuganiza..
- Woods et al. (2015). Zinthu zimene zimakhudza nthawi yoyankhira kosavuta.
- Anwyl-Irvine et al. (2020). Kulondola ndi mmene zingadalirike kwa nsanja zoyesera pa intaneti, masakatuli ndi zipangizo.
- Watson et al. (2015). Kuchuluka kwa tulo kovomerezeka kwa munthu wamkulu wathanzi: chigamulo chogwirizana cha American Academy of Sleep Medicine ndi Sleep Research Society.
- Gardiner et al. (2023). Mmene kafeini amakhudzira tulo lotsatira: kuwunika mwadongosolo ndi kusanthula kafukufuku wambiri.
- Drake et al. (2013). Mmene kafeini amakhudzira tulo akamwedwa maola 0, 3 kapena 6 asanagone.