INDZAWO LENCANE YEKUCALA
Idayari, ngaphandle kwekulinganisa ngemaphuzu
Gcwalisa lirekhodi linye ebusuku ngabunye, usebentise lokulinganisela kwakho lokuncono. Sigaba ngasinye sekulala sinemalanga aso, ngako sikhatsi sekulala lesilandzela emkhatsini webusuku, kulala emini noma busuku lobuhlukanisiwe kuhlala kucacile. Faka tikhawu tekulala emini ngekwato. Ishadi lihlanganisa tikhawu tekulala; tikhawu tekulala emini tivela ngekwato kurekhodi.
Lokusekelwe kuko
Tinkambu tisekelwe ku-Consensus Sleep Diary yaCarney nalabanye (2012, Sleep), emagama abo ashintjiwe kwaphindze kwengetwa lokumayelana nekulala lokuhlukanisiwe. Leli akusilo lifomu lelisemtsetfweni noma luhlolo loluvunyelwe. Kulinganisa sikhatsi sekulala kusukela esikhatsini lokulinganiselwa kutsi ucale ngaso kulala kuye ekuvukeni kwekugcina, kususwe sikhatsi lokuvuke ngaso emkhatsini. Sikhatsi embhedzeni sifaka sonkhe sikhatsi kusukela ungena embhedzeni kuya ekuphumeni kuwo. Kulinganisa kwakho kutsi uphumule kangakanani kungumcondvo wakho, akusilo lizinga lekulala.
Khuluma nodokotela uma inkinga yekulala seyitsetse tinyanga noma yenta kuphila kwemalanga onkhe kube matima. I-NHS iphindze yeluleke kutsi ucele lusito nangabe kushintja imikhuba yekulala kungakusitanga. NHS: Kungalali — kunini lapho kufanele ubone khona dokotela.
Timphendvulo letimbalwa letilusito
Ngikubhala njani kulala lokungemuva kwamabili noma lokwehlukene kabili?
Khetsa ligama lebusuku, bese ufaka lusuku nesikhatsi sangempela sesehlakalo ngasinye. Uma ulala nga-01:00, kudzingeka ufake lusuku lolulandzelako. Faka lesinye sigaba sekulala uma buhlukanisiwe. Tikhawu tekulala netekulala emini akukafaneli tichumane noma tihlangane, futsi lokufakile kufanele kube ngaphakatsi kwema-awa langu-48 kusukela elangeni lebusuku. Sikhatsi sisebentisa zoni yesikhatsi yalendzawo yale divayisi; sikhatsi lesiphindzekako nakushintja liwashi ekwindla singadzinga inothi.
Ngingayitsatsa yini ngiye nayo esikhundleni sekubonana?
Yebo. Khipha i-CSV uyikhombise kuchwepheshe, noma uprinte idayari. Ifaka lokufakile, hhayi sifo lesitfoliwe, libanga lekusebenta kahle kwekulala noma sincomo. Emakhophi e-JSON afaka luhlaka lwakho lolungakapheli. Kufakwa kwe-CSV kubuyisela emarekhodi lasephelile kuphela.