Muedzo wekugona kuramba wakatarisa

Unokwanisa kuramba wakatarisa zvakadini kana pasina chinonakidza chiri kuitika? Baya pese panoshanduka denderedzwa kuva regirini. Ndewemahara, hapana kunyoresa.

Nechikwata cheHelibrainYakaongororwa naRobert(Chirungu), ari kuita PhD yezvebiophysicsYakabudiswa Yakapedzisira kuongororwa

Zvinoyera nemuedzo uyu

‘Kugona kuramba wakatarisa’ mashoko anoshandiswa muupenyu hwemazuva ose. Vatsvakurudzi vanoyera kutarisa kunoramba kuripo, kunonziwo kungwarira: kuramba wakagadzirira kuona chiratidzo chinouya panguva dzisingafungidziriki. Peji ino inoita Muedzo Pfupi Wekungwarira Nekufamba Kwemuviri (PVT-B), uri we3-minute uye wakaderedzwa kubva paPVT yemaminitsi 10 kuti ushandiswe mumamiriro chaiwo apo maminitsi 10 akareba zvikuru 1. PVT yepakutanga yakagadzirwa kuti iongorore kuderera kwekungwarira panguva refu yebasa pasina kurara 2.

Mitemo inotevera nzira pfupi yakabudiswa: denderedzwa rinoshanduka kuva regirini pashure penguva isingafungidziriki ye1 kusvika ku4 seconds (kusanganisira 1 second inoratidzwa nguva yako), kubaya kunonoka ne355 ms kana kupfuura kunoverengwa sekunonoka kupindura, uye kubaya kusati kwasvika 100 ms kana denderedzwa risati ratsvuka regirini kunoverengwa sekutanga zvisiri izvo 1.

Kunzwisisa zvawawana

  • Kubaya kunonoka: nhamba inokosha kutarisa. Chimwe nechimwe chinoratidza nguva iyo kutarisa kwako kwakatsauka. Kunonoka kupindura kunowedzera zvakajeka kana vanhu vasina kurara zvakakwana 3.
  • Avhareji yenguva yekupindura: kumhanya kwako kwepakati pabvunzo yose.
  • Kubaya kwekutanga: kubaya denderedzwa risati ratsvuka regirini. Zvakawanda zvacho zvinogona kureva kuti waifembera pane kumirira.

Hapana nhamba ‘yakajairika’ yakakodzera kukuudza: mafoni, masikirini nembeva dzekombiyuta zvinowedzera kunonoka kwazvo, uye muedzo wePVT wechidzitiro chekubata wakayera vanhu vamwe chete vachinonoka ne95 ms kupfuura mudziyo wemurabhoritari 5. Enzanisa miedzo yako yakaitwa nemudziyo mumwe chete.

Nei muedzo uyu uchifinha kudaro?

Ndizvo zvakarongwa. Kuramba wakatarisa pabasa risinganakidzi ndiko chaiko kugona kuri kuyerwa. Pakutanga kwekuedza vanhu vakawanda vanoita zvakanaka; kutadza kudiki kunowanzotanga kuoneka maminitsi zvaanofamba, uye kunowedzera kana waneta 3.

Chii chinokanganisa kutarisa kunoramba kuripo?

Mukuongorora kwakabatanidza zvidzidzo zvakawanda pamusoro pokushaya hope kwenguva pfupi, mabasa ari nyore ekuyera kutarisa nekungwarira ndiwo aiva pakati peakanyanya kukanganiswa 4. Nguva yezuva, kafeini, zvinokutsausa uye kujaira zvinogonawo kuchinja zvawawana. Saka tarisa miedzo yakati wandei yakaitwa panguva dzakada kufanana, pane kuvimba nemuedzo mumwe chete.

Muedzo uyu wakasiyana sei nemuedzo wenguva yekupindura?

Muedzo wenguva yekupindura unotora inenge miniti imwe uye unoratidza kumhanya kwako. Uyu unotora nguva yakareba, saka unogona kuona nguva dzaunonoka kupindura apo kutarisa kunenge kwava kuderera. Mukutsvakurudza, muedzo wemaminitsi 3 wakaratidza zvakafanana nemuedzo wemaminitsi 10 pakushaya hope kwakakwana uye kusina kukwana, kunyange zvazvo migumisiro yacho yakanga iri midiki zvishoma 1.

Miedzo ine chekuita neiyi

Ona miedzo yose 43 yemahara yeuropi

Unoda kudzidzira izvi zuva nezuva here? App yeHelibrain (parizvino iri muChirungu) ine chirongwa chemahara nezvirongwa zvinobhadharwa.

Mibvunzo yakajairika

Kwakabva mashoko

  1. Basner M, Mollicone D, Dinges DF (2011). Kururama uye kugona kuona kusiyana kweMuedzo Pfupi Wekungwarira Nekufamba Kwemuviri (PVT-B) pakuongorora kushaya hope kwakakwana nokusina kukwana. Acta Astronautica 69(11–12):949–959.
  2. Dinges DF, Powell JW (1985). Kuongorora kwekombiyuta diki mashandiro pabasa rinotakurika, riri nyore rekuona nguva yekupindura, panguva yemabasa anoenderera. Behavior Research Methods, Instruments, & Computers 17(6):652–655.
  3. Lim J, Dinges DF (2008). Kushaya hope nekungwarira kunoramba kuripo. Annals of the New York Academy of Sciences 1129:305–322.
  4. Lim J, Dinges DF (2010). Ongororo yemigumisiro yekushaya hope kwenguva pfupi pazvinhu zvine chekuita nekufunga. Psychological Bulletin 136(3):375–389.
  5. Grandner MA, Watson NF, Kay M, Ocaño D, Kientz JA (2018). Kugadzirisa kudiwa kwekusimbisa muedzo wekungwarira nekufamba kwemuviri pachidzitiro chekubata. Sleep Health 4(5):387–389.

Magadzirirwo atakaita peji rino: rakanyorwa nechikwata cheHelibrain zvichibva pazvidzidzo zviri pamusoro, uye rakaongororwa naRobert(Chirungu) (ari kuita PhD yezvebiophysics) musi wa2026 Gumiguru 31. Tinorivandudza kana manyuko akachinja.