Bufakazi lobubalulekile netinombolo
| Bufakazi | Umphumela lobaliwe | Umkhawulo |
|---|---|---|
| Luhlolo lwekuvimbela butfongo sikhatsi lesidze | Ema-awa la-4, la-6 noma la-8 embhedzeni busuku lobungu-14 | Timo letilawulwako kubantfu labadzala labanemphilo |
| Kuhlanganiswa kwetifundvo tekuhlala ungakalali sikhatsi lesifisha | Tihloko leti-70, luhlolo lwemakhono engcondvo lolu-147 | Kwehlukile ekunciphiseni kulala lokungaphelele sikhatsi lesidze |
| Kungaphendvuli kumisebenti yekunaka lokulula kulolucwaningo | Hedges' g = −0.776; 95% CI −0.96 to −0.60 | Kuncipha lokulinganisiwe, hhayi ema-millisecond |
Luhlolo lwekuvimbela butfongo lwalubandakanya bantfu labadzala labanemphilo labangu-48, labaneminyaka lengu-21–38, etimeni talo tekuhlola. Sikhatsi lesichitfwe embhedzeni siniketa litfuba lekulala; asisho kutsi kulinganisiwe futsi kwacinisekiswa kutsi wonkhe umhlanganyeli ulale sikhatsi lesingako. Kwehla lokwandzako emakhonweni engcondvo kubufakazi bekutsi akukafaneli ucabange kutsi kujwayela kulala sikhatsi lesincane ebusuku kusho kutsi kusebenta kwakho akukatsintseki. Van Dongen et al., 2003
Kuhlanganiswa kwetifundvo kwahlola kuhlala ungakalali sikhatsi lesifisha, lesingaphansi kwema-awa langu-48, kwahlukanisa nemikhakha yemakhono engcondvo. Umphumela lomkhulu wekungaphendvuli kumsebenti wekutinikela ngeliso awunakuguculwa ube liphesenti lelicondzile lekwehla kwelitubane noma lilingane nenani lemaphuzu e-IQ. Lesibonakaliso sisho kusebenta lokubi kakhulu ngesikhatsi ungakalali, hhayi linani lelingaphansi lematfuba ekungaphendvuli emphilweni yangempela. Lim et al., 2010
Kungani imphendvulo yakho leyashesha kakhulu ingahle ingayiveti inkinga
Umuntfu angaphendvula ngekushesha etilingweni letinyenti, kodvwa abe netimphendvulo letimbalwa letibambezeleka kakhulu. Imisebenti yekuhlola kuhlala unake ngekutsi ubukisisa kuvama kwekuphendvula ngalendlela. Basner naDinges batfola kutsi kukhetsa umphumela lotawulinganiswa kuthinta kakhulu kutsi luhlolo luyakubona yini kulahlekelwa butfongo; kulinganisa litubane lekuphendvula nekuhluleka kuphendvula bekulusito kakhulu kunekwetsemba sikhatsi semphendvulo lesimaphakathi noma lesisemkhatsini kuphela. Basner et al., 2011
Umdlalo lomfishane wekubona udvwebo uhlola incenye lencane kuphela yalokutiphatsa. Indlela lelinganisiwe yekuphendvula lokulula yaWoods nalabanye iyinhlolo leyehlukile, lenesikhatsi sayo nendlela yekubala. Silinganiso sayo asisilo luhlu lwekuguqula imiphumela yesiphequluli sakho isuke ekulaleni kahle iye ekusweleni butfongo. Woods et al., 2015
Yini letsintsa loku?
Budzala, umlando wekulala kanye netimo kubalulekile
Luhlolo lwekuvimbela butfongo sikhatsi lesidze lolwenta kubantfu labasebasha alunikezi tinhlawulo letihlukene ngeminyaka noma ngebulili letisebenta kubo bonkhe. Sikhatsi umuntfu lasolo avukile ngaso, kulala kwakhe ngebusuku bangaphambilini kanye nemsebenti wemakhono engcondvo konke kuyayitsintsa lendlela yekucatsanisa. Kuhlanganiswa kwetifundvo kwatfola umehluko emkhatsini wemikhakha, lokungulesinye sizatfu sekutsi kuphumelela endzabeni yendida yinye noma kuphendvula ngekushesha kanye akukafakazeli kutsi kuswela butfongo akunamphumela. Van Dongen et al., 2003 Lim et al., 2010
Kulinganisa kwesikhatsi sedivayisi nesofthiwe kungaletsa nalokunye kushintshashintsha. Kuntjintja indlela yekufaka imphendvulo kungashintja umphumela ngaphandle kwekutsi butfongo bushintjile. Nawucatsanisa emalanga ngendlela lengakahleleki, sebentisa luhlelo lolufanako futsi ungatsatsi umehluko lomncane lowenteke kanye njengemphumela locondzile wekushintja kwekulala. Anwyl-Irvine et al., 2020
Yini lekelwa bufakazi ekuphileni kwansuku tonkhe?
Sivumelwano setincomo tebutfongo kubantfu labadzala sikhutsata kutsi bantfu labaneminyaka lengu-18–60 batfole njalo lokungenani ema-awa langu-7 ekulala, kodvwa siyavuma kutsi tidzingo tebantfu tiyahluka. Lesi sicondziso semphilo yebantfu, asisilo linani lelingema-awa lelicinisekisiwe lelidzingekako kute wephule lirekhodi lesikhatsi sekuphendvula. Umdlalo lomfishane awukwati nekuqinisekisa kutsi ukulungele kushayela noma kwenta umsebenti lonemiphumela leyingozi. Watson et al., 2015 Basner et al., 2011
Ikhofi lingashintja kuphaphama kanye nekulala kwakamuva. Kuhlanganiswa kwetifundvo kwatfola kwehla lokumaphakathi kwesikhatsi sonkhe sekulala lokulandzelako, futsi luhlolo lwakusihlwa lolulawulwako lwatfola kuphazamiseka ngisho nalapho umuntfu atsatse umthamo lomkhulu wekhafeyini ema-awa ngaphambi kwekulala. Awukho kulomiphumela lotsekela kutsi kufakwe ikhofi esikhundleni sekulala kute kutfolwe umphumela wesiphequluli lokhombisa kutsi kuphephile. Gardiner et al., 2023 Drake et al., 2013
Kute utibukisise, bhala phansi litfuba lekuhlela kulala kanye nemiphumela lephindzaphindziwe, futsi utsatse budlelwane lobubonako njengentfo lesengakahlolwa. Unganciphisi kulala ngenhloso yekwenta siboniso sangembi nangemuva. Kucatsanisa kwelulwimi lwesayensi lokunelusito kuvela etifundvweni letihlelwe kahle, hhayi ekutsatseni umdlalo munye lomuhle kakhulu noma lomubi kakhulu njengemphumela yekuhlola sifo. Lim et al., 2010 Van Dongen et al., 2003
Zama luhlolo lwamahhala loluhlobene naloku
Luhlolo lwesikhatsi sekuphendvula
Sebentisa luhlolo lwesikhatsi sekuphendvula kuhlola kungaguquguquki kanye nelitubane, ngaphansi kwetimo takho letivamile, letiphephile. Gcina idivayisi nendlela yekufaka imphendvulo kufana. Lolu akusilo luhlolo lwaselebhu lwekutinikela ngeliso (psychomotor vigilance test), futsi alukuvumeli kushayela, kwenta imisebenti yemashifu noma lomunye umsebenti lonemiphumela leyingozi.
Imibuto lejwayelekile
Ngingativa ngiphilile kahle yini kodvwa kusebenta kwami kwehla?
Yebo. Eluhlolweni lwekuvimbela butfongo sikhatsi lesidze, kutiva ulele akuzange kuhambisane kahle nekwehla lokuchubekako kwekusebenta. Van Dongen et al., 2003
Busuku bunye lobubi bengeta ema-millisecond lamangaki?
Bufakazi lobucashuniwe abusekeli linani linye lelivamile kubo bonkhe. Umphumela uyashintja ngekutsi nguwuphi umsebenti, umlando wekulala, nekutsi ubuka kwehluleka kuphendvula noma sikhatsi lesisemkhatsini sekuphendvula. Lim et al., 2010 Basner et al., 2011
Umphumela losheshako usho kutsi ngilale ngalokwanele yini?
Cha. Imphendvulo yinye lesheshako ayikhombisi konkhe kwehluleka kwekunaka sikhatsi lesidze, futsi ayikukali kwenela kwekulala. Basner et al., 2011
Imithombo
- Van Dongen et al. (2003). Inhlawulo lechubekako yekuhlala uvukile: Imiphumela yemthamo nesikhatsi emisebentini yengcondvo nemtimba kanye nasekusebenteni kwekulala, ngenxa yekunciphisa butfongo sikhatsi lesidze nekungabi nabutfongo nhlobo.
- Basner et al. (2011). Kukhulisa kucondza kwe-Luhlolo lwekutinikela ngeliso (PVT) ekulahlekelweni butfongo.
- Lim et al. (2010). Kuhlatiya kuhlanganisiwe kwemphumela wekuswela butfongo sikhatsi lesifisha etintfweni temakhono engcondvo.
- Woods et al. (2015). Tintfo letitsintsa sikhatsi sekuphendvula lokulula.
- Anwyl-Irvine et al. (2020). Kuciniseka nekucondza lokungokoqobo kwetinkundla tekulinga letiku-inthanethi, tiphequluli tewebhu kanye nemadivayisi.
- Watson et al. (2015). Silinganiso lesinconyiwe sekulala kwemuntfu lomdzala lonemphilo: Sitatimende sesivumelwano lesihlanganyelwe se-American Academy of Sleep Medicine ne-Sleep Research Society.
- Gardiner et al. (2023). Umphumela wekhafeyini ekulaleni lokulandzelako: Kubuketa lokuhlelekile nekuhlatiya kuhlanganisiwe.
- Drake et al. (2013). Imiphumela yekhafeyini ekulaleni nayitsatfwa ema-awa la-0, la-3 noma la-6 ngaphambi kwekulala.
Caphuna leli khasi: Kuswela kulenta kangakanani kuphendvula kancane?. Helibrain. 2026. https://helibrain.com/ss/answers/sleep-deprivation-and-reaction-time. CC BY 4.0.
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