Ol bikpela evidens na namba
| Evidens | Samting ol i skelim long namba | Mak bilong dispela evidens |
|---|---|---|
| Eksperimen bilong sotim slip planti nait | 4, 6 o 8 aua long bet inap 14 nait | Ol i bosim gut mak bilong stadi long ol bikpela man i gat gutpela helt |
| Meta-analaesis bilong no slip olgeta long sotpela taim | 70 atikol, 147 tes bilong tingting | Em i narakain long pasin bilong sotim slip liklik liklik planti nait |
| Ol taim tingting i lus long lukluk gut long samting long dispela bungim stadi | Hedges' g = −0.776; 95% CI −0.96 to −0.60 | Mak bilong hevi i skelim wantaim narapela stadi, em i no milisekon |
Eksperimen bilong sotim slip i gat 48 man na meri i gat gutpela helt, krismas bilong ol i 21–38, long ol hap bilong eksperimen. Taim ol i stap long bet em i taim ol inap long slip; em i no makim olsem olgeta manmeri i slip olgeta aua long dispela taim. Hevi i bung na kamap moa i soim olsem yumi no ken ting pasin bilong lain long sotpela nait i makim olsem wok bilong ol i no kisim hevi. Van Dongen et al., 2003
Meta-analaesis i skelim no slip olgeta insait long sotpela taim, aninit long 48 aua, na i brukim ol hap bilong tingting i go long ol grup. Bikpela mak bilong taim tingting i lus long lukluk gut long samting i no inap tanim i kamap wanpela stretpela pesen bilong wok i go isi, o wankain namba bilong IQ. Mak i stap minus i makim olsem wok i go nogut taim ol i no slip, em i no makim minus namba bilong ol taim tru man i no bekim. Lim et al., 2010
Olsem wanem bekim i save kamap kwik tru i no soim hevi
Man inap bekim kwik long planti traim tasol sampela taim bekim bilong em i save kamap isi tru. Ol tes bilong was gut wantaim tingting na lukluk inap longpela taim ol i wokim bilong painim kain pasin olsem. Basner na Dinges i painim olsem mak ol i yusim bilong skelim samting i mekim bikpela senis long save bilong painim hevi bilong lusim slip; mak bilong spid bilong bekim na ol taim man i no bekim i gutpela moa long yusim, winim pasin bilong lukluk long bikpela o namel namba bilong taim bilong bekim tasol. Basner et al., 2011
Wanpela liklik gem bilong lukluk long piksa i skelim liklik hap tasol bilong dispela pasin. Pasin bilong Woods na ol wanwok long skelim gut bekim bilong wanpela isi samting em narapela eksperimen, i gat narapela taim na pasin bilong makim skoa. Ol i no inap yusim namba bilong dispela eksperimen olsem tebol bilong tanim skoa bilong yu long brausa i go long mak bilong taim yu malolo o yu no slip. Woods et al., 2015
Wanem samting i save mekim dispela i senis?
Krismas, pasin bilong slip bipo na ol narapela samting i bikpela
Stadi bilong sotim slip planti nait i gat ol yangpela bikpela man na meri tasol; em i no givim mak bilong hevi bilong olgeta krismas o mak bilong ol man na meri wan wan. Hamas taim man i no slip pinis, ol nait bipo em i slip hamas na tes bilong tingting i mekim senis long skelim. Meta-analaesis i painim ol hap bilong tingting i no wankain, na dispela em narapela risen na wanpela gutpela pusel o wanpela bekim kwik i no inap soim olsem lusim slip i no mekim hevi. Van Dongen et al., 2003 Lim et al., 2010
Taim bilong masin na sofwere tu inap mekim mak i senis. Senisim masin bilong givim bekim inap senisim skoa, maski pasin bilong slip i wankain. Taim yu skelim ol de long tingting tasol, yusim wankain samting bilong mekim tes na no ken ting olsem liklik senis wanpela taim i makim stret hevi bilong slip. Anwyl-Irvine et al., 2020
Wanem samting ol evidens i sapotim long laip tru?
Tok orait bilong ol saveman long slip bilong ol bikpela man i tok ol man i gat 18–60 krismas i mas slip inap 7 aua o moa long olgeta taim, tasol ol i save olsem nid bilong wan wan man i narakain. Dispela em tok bilong lukautim helt bilong olgeta manmeri, em i no namba bilong aua ol i bin traim na painim olsem man i nidim bilong winim rekot bilong taim bilong bekim. Liklik gem tu i no inap makim olsem yu inap draiv o mekim wok we hevi inap kamap long rong. Watson et al., 2015 Basner et al., 2011
Kafein inap senisim was gut na slip bihain. Wanpela meta-analaesis i painim olsem bihain long dring kafein, olgeta taim bilong slip i save sot liklik; na wanpela stadi ol i bosim gut long apinun i painim olsem kafein i bagarapim slip maski man i dring bikpela dose sampela aua paslain long taim bilong go long bet. Tupela risal i no sapotim pasin bilong kisim kafein na no slip, na ting olsem bai yu kisim gutpela skoa long brausa. Gardiner et al., 2023 Drake et al., 2013
Long luksave long yu yet, raitim hamas taim yu gat bilong slip wantaim ol skoa yu kisim gen planti taim, na tingim olsem wanpela mak tasol bilong painim samting. No ken sotim slip bilong yu yet bilong mekim soim bilong bipo na bihain. Gutpela save bilong saiens i kam long ol stadi ol i bosim gut, i no long ting olsem wanpela gem i gat narapela kain gutpela o nogut skoa em i mak bilong sik. Lim et al., 2010 Van Dongen et al., 2003
Traim fri tes i gat wankain topik
Tes bilong taim bilong bekim
Yusim tes bilong taim bilong bekim bilong lukim pasin bilong bekim i stap wankain o nogat, na spid tu, long ol taim we yu save stap gut na i no gat hevi. Holim wankain masin na pasin bilong givim bekim. Dispela i no tes bilong PVT ol i mekim long haus sik bilong painim was gut bilong bodi na tingting, na em i no tok orait olsem yu inap draiv, mekim wok long skel o narapela wok we hevi inap kamap long rong.
Ol askim planti man i save mekim
Mi inap pilim olsem mi orait tasol wok bilong mi i go nogut?
Yes. Long stadi bilong sotim slip planti nait, pilim ai i laik slip i no bihainim klostu hevi bilong wok i bung na kamap moa. Van Dongen et al., 2003
Wanpela nait nogut bilong slip i putim hamas milisekon moa?
Evidens i kolim hia i no sapotim wanpela namba i stret long olgeta man. Tes, pasin bilong slip bipo, na yu skelim ol taim yu no bekim o bikpela taim bilong bekim i senisim bekim. Lim et al., 2010 Basner et al., 2011
Skoa bilong bekim kwik i makim olsem mi slip inap?
Nogat. Wanpela bekim kwik tasol i no skelim olgeta hevi bilong was gut wantaim tingting longpela taim o painim sapos slip bilong yu i inap. Basner et al., 2011
Ol risetsaus
- Van Dongen et al. (2003). Pe bilong Bungim Moa Taim Bilong Was: Ol Yunit Bilong Dose na Bekim long Wok Bilong Tingting na Save na Pasin Bilong Slip long Sotim Slip Planti Nait na No Slip Tru.
- Basner et al. (2011). Mekim Tes Bilong Was Gut Wantaim Bodi na Tingting (PVT) i Save Painim Hevi Bilong Lusim Slip Gut.
- Lim et al. (2010). Wanpela bungim stadi long hevi bilong no slip long sotpela taim long ol mak bilong tingting..
- Woods et al. (2015). Ol samting i senisim taim bilong bekim long wanpela isi tes bilong bekim.
- Anwyl-Irvine et al. (2020). Stret na gutpela mak bilong ol intanet platfom bilong eksperimen, brausa, na masin.
- Watson et al. (2015). Hamas Slip Ol Bikpela Man i Mas Kisim Bilong i Stap Helt: Wanpela Tok Orait Bilong Bung Wantaim bilong American Academy of Sleep Medicine na Sleep Research Society.
- Gardiner et al. (2023). Samting kafein i mekim long slip bihain: Wanpela sistematik riviu na meta-analaesis.
- Drake et al. (2013). Samting kafein i mekim long slip taim yu kisim 0, 3, o 6 aua paslain long go long bet.
Makim as bilong dispela pes: Sotpela pasin bilong no slip i mekim taim bilong bekim i go longpela olsem wanem?. Helibrain. 2026. https://helibrain.com/tpi/answers/sleep-deprivation-and-reaction-time. CC BY 4.0.
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