Mayeso a nthawi yosunga chidwi

Kodi mungasunge chidwi chanu bwino pamene palibe chosangalatsa chikuchitika? Dinani nthawi iliyonse bwalolo likasanduka lobiriwira. Ndi kwaulere ndipo simufunika kulembetsa.

Wolemba: gulu la HelibrainYawunikidwa ndi Robert(Chingelezi), wophunzira wa digiri ya udokotala pa sayansi ya biophysicsLofalitsidwa Linawunikidwanso komaliza pa

Zimene mayesowa amayezera

“Nthawi yosunga chidwi” ndi mawu amene anthu amagwiritsa ntchito tsiku ndi tsiku. Ofufuza amayezera chidwi chosatha, chomwe chimatchedwanso kukhala tcheru: kukhala wokonzeka kuyankha chizindikiro chimene chimabwera mwachisawawa. Tsambali limayendetsa Mayeso Achidule a Kukhala Tcheru kwa Maganizo ndi Kuyankha kwa Thupi (PVT-B), mtundu wa mphindi 3 wa PVT ya mphindi 10, wopangidwira malo enieni amene mphindi 10 zimakhala zazitali kwambiri 1. PVT yoyambirira inapangidwa kuti izionetsa mmene kukhala tcheru kumachepera munthu akamagwira ntchito kwa nthawi yaitali osagona 2.

Malamulo ake amatsatira mtundu wachidule wofalitsidwa: bwalolo limasanduka lobiriwira pakadutsa masekondi 1 mpaka 4 mwachisawawa (kuphatikizapo sekondi 1 imene nthawi yanu imaonekera); kudina kochedwa kufika 355 ms kapena kuposerapo kumawerengedwa ngati kuchedwa kuyankha; ndipo kudina pasanathe 100 ms kapena bwalolo lisanakhale lobiriwira kumawerengedwa ngati kuyamba msanga molakwika 1.

Mmene mungamvetsetsere zigoli zanu

  • Kudina mochedwa (kuchedwa kuyankha): nambala yofunika kuyang'anitsitsa. Chilichonse chimasonyeza nthawi imene chidwi chanu chinatheratu. Kuchedwa kuyankha kumachuluka kwambiri anthu akapanda kugona mokwanira 3.
  • Nthawi yapakati yoyankhira: liwiro lanu lapakati pa mayeso onse.
  • Kudina msanga: kudina bwalolo lisanakhale lobiriwira. Zikachuluka, zingatanthauze kuti mumangoyerekezera m’malo modikira.

Palibe nambala ya “yachibadwa” imene ingaperekedwe kwa aliyense: mafoni, zowonetsera ndi mbewa zimawonjezera kuchedwa kwawo, ndipo mayeso a PVT pogwiritsa ntchito chophimba chokhudza anapeza kuti anthu omwewo anayankha mochedwa pafupifupi 95 ms poyerekezera ndi chipangizo cha mu labotale 5. Yerekezerani zotsatira za mayeso anu omwe, pogwiritsa ntchito chipangizo chomwecho.

N’chifukwa chiyani mayesowa ndi otopetsa chonchi?

Ndi dala. Kusunga chidwi pa ntchito yosasangalatsa ndiko luso limene likuyezedwa. Kumayambiriro kwa mayeso anthu ambiri amachita bwino; zolakwitsa zimayamba kuonekera pamene mphindi zikupita, ndipo zimachuluka kwambiri munthu akatopa 3.

N’chiyani chimakhudza chidwi chosatha?

Kusanthula kafukufuku wambiri wokhudza kusagona kwa nthawi yochepa kunasonyeza kuti ntchito zosavuta zoyezera chidwi ndi kukhala tcheru ndi zina mwa zinthu zimene zimakhudzidwa kwambiri 4. Nthawi ya tsiku, khofi kapena zakumwa zina za caffeine, zosokoneza ndi kuchita mobwerezabwereza zingasinthenso zigoli zanu, choncho yang’anani mayeso angapo ochitidwa pa nthawi zofanana m’malo mongodalira mayeso amodzi.

Kodi mayesowa amasiyana bwanji ndi mayeso a nthawi yoyankhira?

Mayeso a nthawi yoyankhira amatenga pafupifupi mphindi imodzi ndipo amaonetsa liwiro lanu. Mayesowa amatenga nthawi yaitali, choncho angazindikire kuchedwa kuyankha kumene kumabwera chidwi chikayamba kuchepa. Pa kafukufuku, mtundu wa mphindi 3 unasonyeza zotsatira zofanana ndi mayeso a mphindi 10 munthu akamasowa tulo pang’ono kapena kwambiri, koma kusiyana kwake kunali kocheperapo 1.

Mayeso ena okhudzana nawo

Onani mayeso onse a ubongo aulere okwana 43

Mukufuna kuchita zimenezi tsiku ndi tsiku? Pulogalamu ya Helibrain (yomwe ilipo m’Chingelezi pakadali pano) ili ndi dongosolo laulere komanso madongosolo olipira.

Mafunso ofala

Magwero

  1. Basner M, Mollicone D, Dinges DF (2011). Kutsimikizika ndi kukhudzika kwa mayeso achidule a kukhala tcheru kwa maganizo ndi kuyankha kwa thupi (PVT-B) pa kusagona kwathunthu ndi pang’ono. Acta Astronautica 69(11–12):949–959.
  2. Dinges DF, Powell JW (1985). Kusanthula kwa kompyuta yaing’ono momwe munthu amachitira pa ntchito yosavuta yowona ndi kuyankha (RT) pogwiritsa ntchito chipangizo chonyamulika pa ntchito yosalekeza. Behavior Research Methods, Instruments, & Computers 17(6):652–655.
  3. Lim J, Dinges DF (2008). Kusagona ndi kukhala tcheru. Annals of the New York Academy of Sciences 1129:305–322.
  4. Lim J, Dinges DF (2010). Kusanthula kafukufuku wambiri pa mmene kusagona kwa nthawi yochepa kumakhudzira zinthu zokhudza kuganiza. Psychological Bulletin 136(3):375–389.
  5. Grandner MA, Watson NF, Kay M, Ocaño D, Kientz JA (2018). Kuthana ndi kufunika kotsimikizira mayeso a kukhala tcheru kwa maganizo ndi kuyankha kwa thupi pogwiritsa ntchito chophimba chokhudza. Sleep Health 4(5):387–389.

Mmene tinakonzekerera tsambali: gulu la Helibrain linalilemba potengera maphunziro amene alembedwa pamwambapa, ndipo Robert(Chingelezi) (wophunzira wa digiri ya udokotala pa sayansi ya biophysics) analiyang’ananso pa October 31, 2026. Timalisintha magwero akasintha.