Humbowo nenhamba zvinokosha
| Uchapupu | Mhedzisiro yenhamba | Muganhu |
|---|---|---|
| Ongororo yokurambidza kurara kwenguva refu | Maawa 4, 6 kana 8 pamubhedha kwehusiku 14 | Mamiriro akadzorwa muvanhu vakuru vane utano |
| Ongororo yakabatanidza zvidzidzo zvokushaya hope zvachose kwenguva pfupi | Zvinyorwa 70, miedzo yokuziva zvinhu 147 | Zvakasiyana nokurambidzwa zvishoma nezvishoma kwenguva refu |
| Kutadza kuramba wakatarira nyore muongororo iyoyo | Hedges' g = −0.776; 95% CI −0.96 kusvika −0.60 | Kukanganisika kwakaenzaniswa, kwete mamillisecond |
Ongororo yokurambidza kurara yaisanganisira vanhu vakuru 48 vane utano, vane makore 21–38, mumamiriro ayo akasiyana ekuedza. Nguva iri pamubhedha mukana wokurara, haisi vimbiso yakayerwa yokuti munhu wose akarara nguva iyoyo. Kukanganisika kuri kuwedzera kunoratidza kuti hatifaniri kufunga kuti kujaira kurara kwenguva pfupi kunoreva kuti kugona kuita zvinhu hakuna kukanganiswa. Van Dongen et al., 2003
Ongororo yakabatanidza zvidzidzo yakaongorora kushaya hope zvachose kwenguva pfupi, isingasviki maawa 48, uye yakaparadzanisa mabasa epfungwa. Kukanganisika kukuru kwokutadza kuramba wakatarira nyore hakugoni kushandurwa kuva chikamu chakatarwa chokunonoka kana kuti nhamba yakaenzana yemapoinzi eIQ. Chiratidzo chinoratidza kushomeka kwekuita kana munhu asina kurara, kwete nhamba yakaipa yenguva dzaanotadza kupindura muupenyu chaihwo. Lim et al., 2010
Nei mhinduro yako inokurumidza zvikuru ingasaratidza dambudziko
Munhu anogona kupindura nokukurumidza pamiedzo mizhinji asi dzimwe nguva anonoke zvikuru. Miedzo yokuramba wakangwarira uye uchipindura inogadzirwa kuti ionekwe maitiro akadaro. Basner naDinges vakawana kuti nzira inosarudzwa yokuyera nayo mhedzisiro inokanganisa zvikuru kuona kushayikwa kwehope; kuyera kumhanya kwemhinduro nenguva dzaunotadza kupindura kwaibatsira kupfuura kungovimba neavhareji kana nhamba iri pakati penguva dzemhinduro. Basner et al., 2011
Mutambo mupfupi wokutarisa mifananidzo unoyera chikamu chiduku chete chemaitiro aya. Maitiro akayerwa emhinduro iri nyore aWoods nevamwe muongororo yavo ndeimwe mhando yeongororo, ine nguva nezvibodzwa zvakasiyana. Avhareji yayo haisi tafura yokushandura zvibodzwa zvebrowser zvako kuti zvienzaniswe nemunhu akazorora kana asina kurara. Woods et al., 2015
Chii chinochikanganisa?
Zera, nhoroondo yokurara uye mamiriro ezvinhu zvine basa
Ongororo yokurambidza kurara kwenguva refu yakaitwa pavanhu vakuru vechidiki; haitipi nhamba dzakatarwa dzezera rimwe nerimwe kana kuti dzevarume nevakadzi vose. Nguva munhu yaagara akamuka, kurara kwaakaita muhusiku hwakapfuura uye basa repfungwa riri kuedzwa, zvose zvinokanganisa kuenzanisa. Ongororo yakabatanidza zvidzidzo yakawana kusiyana pakati pemabasa epfungwa; ichi chimwe chikonzero chinoita kuti kupedza chirahwe chimwe kana kupindura nokukurumidza kamwe chete zvisaratidze kuti kushaya hope hakuna zvakwakaita. Van Dongen et al., 2003 Lim et al., 2010
Nguva inoyerwa nemudziyo uye software ndezvimwe zvinokonzera kusiyana. Kuchinja mudziyo unoshandisa kupindura kunogona kuchinja zvibodzwa pasinei nokuti wakarara sei. Paunenge uchienzanisa mazuva zvisina kurongwa, shandisa mudziyo nemagadzirirwo mamwe chete, uye usaona musiyano muduku wezuva rimwe chete seuchiratidza chaizvo mhedzisiro yokurara. Anwyl-Irvine et al., 2020
Chii chinotsigirwa pakushandisa kwezuva nezuva?
Boka renyanzvi dzoutano hwekurara rinokurudzira kuti vanhu vakuru vane makore 18–60 vagare vachiwana maawa 7 okurara kana kupfuura, richibvumawo kuti zvinodiwa zvinosiyana pamunhu nomunhu. Iri izano routano revanhu vose, kwete nhamba yemaawa yakasimbiswa inodiwa kuti munhu arove rekodhi yenguva yokupindura. Mutambo mupfupi haugoniwo kusimbisa kuti wakakodzera kutyaira kana kuita basa rine njodzi pakuchengeteka. Watson et al., 2015 Basner et al., 2011
Caffeine inogona kuchinja kungwarira uye kurara kwauchazoita. Ongororo yakabatanidza zvidzidzo yakawana kuti paavhareji nguva yose yokurara yaitevera yakaderera; uye ongororo yakadzorwa yemanheru yakawana kuvhiringidzika kwekurara kunyange caffeine yakawanda yakatorwa maawa akati kuti munhu asati arara. Hapana chimwe chezviwanikwa izvi chinotsigira kutsiva kurara necaffeine kuti uwane zvibodzwa zvebrowser zvinoita sezvinokunyaradza. Gardiner et al., 2023 Drake et al., 2013
Kana uchizvicherechedza, nyora nguva yawakawana yokurara pamwe chete nemigumisiro yemiedzo yakadzokororwa, uye tora hukama hwaunoona sehwekuferefeta chete. Usazvinyime hope nemaune kuti uratidze musiyano wepamberi newapashure. Kuenzanisa kwesainzi kunobatsira kunobva muzvidzidzo zvakadzorwa, kwete pakutora mutambo mumwe chete wakanyanya kunaka kana wakaipa sokuongororwa kwechirwere. Lim et al., 2010 Van Dongen et al., 2003
Edza muedzo wemahara une chekuita nazvo
Muedzo wenguva yekupindura
Shandisa muedzo wenguva yekupindura kuti uongorore kuenderana kwemhinduro pamwe nekumhanya, uri mumamiriro ako enguva dzose akachengeteka. Ramba uchishandisa mudziyo nemaitiro mamwe chete okupindura. Uyu hausi muedzo wemurabhoritari wokuramba wakangwarira uchipindura, uye haugoni kusimbisa kuti wakakodzera kutyaira, kushanda mashifiti kana kuita rimwe basa ripi zvaro rine njodzi pakuchengeteka.
Mibvunzo yakajairika
Ndinganzwa ndakanaka here asi kugona kwangu kuita zvinhu kuchiderera?
Hongu. Muongororo yokurambidza kurara kwenguva refu, kunzwa kwokukotsira kwemunhu hakuna kunyatsotevera kuwedzera kwokukanganisika pakuita zvinhu. Van Dongen et al., 2003
Husiku humwe hwakaipa hunowedzera mamillisecond mangani?
Uchapupu hwataurwa hahutsigiri nhamba imwe chete inoshanda kumunhu wose. Mhinduro yacho inosiyana zvichienderana nebasa, nhoroondo yokurara uye kuti uri kuyera nguva dzaunotadza kupindura here kana kuti nguva yepakati yemhinduro. Lim et al., 2010 Basner et al., 2011
Kuwana zvibodzwa zvinoratidza kupindura nokukurumidza kunoreva here kuti ndakarara zvakakwana?
Kwete. Mhinduro imwe inokurumidza pamutambo mupfupi haionekesi kukundikana kwose kwokuramba wakatarira, uye haipimi kana wakarara zvakakwana. Basner et al., 2011
Manyuko
- Van Dongen et al. (2003). Mutengo unowedzera wokuramba wakamuka: Mhedzisiro yemwero pakushanda kwepfungwa nemuviri uye pakurara, inobva pakurambidzwa kurara kwenguva refu nokushaya hope zvachose.
- Basner et al. (2011). Kuwedzera kunzwa kwemuedzo wokungwarira uchipindura (PVT) pakushayikwa kwehope.
- Lim et al. (2010). Ongororo yakabatanidza zvidzidzo zvemhedzisiro yokushaya hope kwenguva pfupi pamabasa epfungwa..
- Woods et al. (2015). Zvinhu zvinokanganisa kunonoka kwemhinduro iri nyore.
- Anwyl-Irvine et al. (2020). Kururama nokunangana kunogona kuwanikwa mumapuratifomu ekuedza epamhepo, mabrowser ewebhu nemidziyo.
- Watson et al. (2015). Nguva yokurara inokurudzirwa kumunhu mukuru ane utano: Chirevo chakabvumiranwa neAmerican Academy of Sleep Medicine neSleep Research Society.
- Gardiner et al. (2023). Mhedzisiro yecaffeine pakurara kunotevera: Ongororo yakarongeka yakabatanidza zvidzidzo.
- Drake et al. (2013). Mhedzisiro yecaffeine pakurara kana ikanwiwa maawa 0, 3 kana 6 munhu asati aenda kunorara.