MALO ANG’ONO OYAMBIRAPO
Buku lolembera tulo, popanda kuganizira za chiwerengero
Lembani zimene zachitika usiku uliwonse pogwiritsa ntchito ziwerengero zabwino zimene mungayerekezere. Gawo lililonse la kugona limakhala ndi masiku ake, choncho nthawi yogona itatha pakati pausiku, kugona masana kapena kugona m’magawo awiri zimaonekera bwino. Lembani kugona pang’ono masana mosiyana. Tchati chimaphatikiza magawo anu ogona; kugona pang’ono masana kumangooneka payokha m’zolemba.
Zimene izi zakhazikitsidwa pa izo
Zigawo za m’bukuli zatengera Consensus Sleep Diary ya Carney ndi anzake (2012, Sleep), koma mawu ake ndi atsopano ndipo zawonjezedwa zinthu zokhudza kugona m’magawo awiri. Ili si fomu yovomerezeka kapena kuunika kotsimikiziridwa. Nthawi yogona imene mwayerekezera ndi kuyambira pa nthawi imene mukuganiza kuti munayamba kugona mpaka nthawi yomaliza imene munadzuka, kuchotsapo nthawi imene munali maso pakati pake. Nthawi pabedi imaphatikiza nthawi yonse kuyambira pamene munagona mpaka pamene munadzuka pabedi. Kuyeza kwanu ngati mwapuma bwino ndi mmene inu mukuonera, osati chiwerengero cha kugona.
Lankhulani ndi dokotala ngati mwakhala mukuvutika kugona kwa miyezi ingapo kapena zikukulepheretsani kuyendetsa bwino moyo wanu wa tsiku ndi tsiku. NHS imalangizanso kufunafuna thandizo ngati kusintha zizolowezi zogona sikunathandize. NHS: Kusagona tulo — nthawi yokaonana ndi dokotala.
Mayankho angapo othandiza
Kodi ndilemba bwanji kugona pakati pausiku kapena m’magawo awiri?
Sankhani dzina la usiku, kenako lembani tsiku ndi nthawi yeniyeni ya chochitika chilichonse. Ngati munagona nthawi ya 01:00, lembani tsiku lotsatira. Onjezani gawo lachiwiri la kugona ngati munagona m’magawo awiri. Magawo ogona ndi kugona pang’ono masana zisadutsane, ndipo zomwe mwalemba ziyenera kukhala mkati mwa maola 48 kuyambira tsiku la usikuwo. Nthawi zimagwiritsa ntchito nthawi ya kwanuko pa chipangizochi; nthawi yobwerezabwereza pa kusintha kwa wotchi m’dzinja ingafune mawu ofotokoza.
Kodi ndingapite nazo kukaonana ndi dokotala?
Inde. Tulutsani CSV kuti muonetse katswiri, kapena sindikizani bukulo. Lili ndi zimene munalemba, osati matenda, chiwerengero cha mmene munagona bwino kapena malangizo. Zosunga zobwezeretsera za JSON zilinso ndi zolemba zimene simunamalize. Kulowetsa CSV kumabwezeretsa zolemba zomalizidwa zokha.