Vumbhoni ni tinomboro-nkulu
| Vumbhoni | Vuyelo hi tinhlayo | Mpimo |
|---|---|---|
| Ndzavisiso wa ku hunguta vurhongo nkarhi wo leha | 4, 6 kumbe 8 wa tiawara embhedeni ku ringana 14 wa vusiku | Swiyimo leswi lawuriweke eka vanhu lavakulu lava hanyeke kahle |
| Ndzavisiso wo hlengeleta vuxokoxoko wa ku pfumala vurhongo hinkwabyo nkarhi wo koma | 70 wa swihloko, 147 wa swikambelo swa miehleketo | Swi hambanile ni ku hunguta vurhongo hi xiphemu nkarhi wo leha |
| Ku tsandzeka ka nyingiso wo kongoma eka nhlanganelo wolowo | Hedges' g = −0.776; CI ya 95% −0.96 ku ya eka −0.60 | Ku tsana loku pimiweke hi ndlela leyi fanaka, ku nga ri timilisekondi |
Ndzavisiso wa ku hunguta vurhongo wu katsa vanhu lavakulu va 48 lava hanyeke kahle, va makume ya vukhale ya 21–38, eka swiyimo swo hambana swa ndzavisiso. Nkarhi lowu munhu a wu hetaka embhedeni i nkarhi lowu a nga etlelaka ha wona, a swi tiyisisi leswaku mutekaxiave un’wana ni un’wana u etlerile nkarhi wolowo. Ku tsana loku hlengeletanaka i vumbhoni bya leswaku a hi fanelanga hi ehleketa leswaku ku titwa hi toloverile vusiku byo koma swi vula leswaku matirhelo a ma khumbekanga. Van Dongen et al., 2003
Ndzavisiso wo hlengeleta vuxokoxoko wu kambisise ku pfumala vurhongo hinkwabyo nkarhi wo koma, ehansi ka 48 wa tiawara, naswona wu hambanise tinxaka ta vuswikoti byo ehleketa. Ku engeteka lokukulu ka ku tsandzeka ka nyingiso wo kongoma a ku nge hundzuluxeriwi ku va mpimo lowu nga cinciki wa ku nonoka hi tiphesente kumbe nhlayo leyi ringanaka ya tipoyinti ta IQ. Xikombiso xa mfungho xi vula matirhelo yo biha loko munhu a pfumala vurhongo, ku nga ri nhlayo leyi nga riki yin’we ya ku tsandzeka ka xiviri. Lim et al., 2010
Ha yini ku angula hi ku hatlisa swinene ku nga ha tumbetaka xiphiqo
Munhu a nga angula hi ku hatlisa eka miringo yo tala kambe minkarhi yin’wana a angula endzhaku swinene. Mintirho ya ku kambela ku va ni vuxiyaxiya nkarhi wo leha yi endleriwe ku katsa xiyimo xexo. Basner na Dinges va kume leswaku ku hlawula vuyelo byo kambela swi khumbe swinene ndlela leyi ndzavisiso wu kotaka ku vona ku lahlekeriwa hi vurhongo ha yona; mpimo wa rivilo ro angula ni ku tsandzeka ku angula a wu pfuna ngopfu ku ri ni ku titshega ntsena hi nkarhi wa ku angula wa le xivindzini kumbe wa le xikarhini. Basner et al., 2011
Ntlangu wo koma wa swifaniso wu kambela xiphemu lexitsongo ntsena xa mahanyelo lawa. Ndlela leyi ringanisiweke ya Woods ni vatirhi-kulobye yo kambela ku angula ko olova i ndzavisiso wun’wana, lowu nga ni minkarhi ni ndlela yo pima leyi hambaneke. Nkarhi wa wona wa le xikarhini a hi tafula ro hundzuluxa mimpimo ya munhu la wiseke kahle ni la pfumalaka vurhongo eka xihlamusela-marito xa wena. Woods et al., 2015
I yini lexi xi khumbaka?
Vukhale, matimu ya vurhongo ni xiyimo swi ni nkoka
Ntlawa wa vantshwa lavakulu eka ndzavisiso wa ku hunguta vurhongo nkarhi wo leha a wu nyiki mimpimo ya ku tsana leyi hambanaka hi vukhale kumbe rimbewu leyi tirhaka eka un’wana ni un’wana. Nkarhi lowu munhu a nga ha etlelanga ha wona, vurhongo bya vusiku bya le mahlweni ni ntirho wa miehleketo swi khumba ku pimanisa. Ndzavisiso wo hlengeleta vuxokoxoko wu kume ku hambana eka tinxaka ta vuswikoti byo ehleketa, leswi nga xivangelo xin’wana xo ka u nga gimeti hi ku vula leswaku ku lahlekeriwa hi vurhongo a ku na vuyelo, hi ku tirhisa ntlangu wun’we lowu u wu hluleke kumbe ku angula kan’we hi ku hatlisa. Van Dongen et al., 2003 Lim et al., 2010
Ku pima ka xitirhisiwa ni nongonoko wa xona i swivangelo swin’wana leswi vangaka ku hambana. Ku cinca xitirhisiwa xo nghenisa swi nga cinca mimpimo handle ko khumbeka hi vurhongo. Loko u pimanisa masiku hi ndlela leyi nga riki ya ximfumo, tirhisa ndlela leyi fanaka naswona u nga teki ku hambana kutsongo ka siku rin’we ku ri vuyelo byo kongoma bya vurhongo. Anwyl-Irvine et al., 2020
Hi swihi leswi vumbhoni byi swi seketelaka evuton'wini?
Ntwanano wa vativi va vurhongo eka vanhu lavakulu wu ringanyeta ku etlela nkarhi lowu nga ehansi ka tiawara ta nkombo nkarhi na nkarhi eka vanhu lavakulu va makume ya vukhale ya 18–60, kambe wu pfumela leswaku vanhu va hambana. Lowu i nkongomiso wa rihanyo ra vaaki, ku nga ri nhlayo leyi tiyisisiweke ya tiawara leti lavekaka leswaku u fikelela rhekhodo ya nkarhi wa ku angula. Ntlangu wo koma nakambe a wu nge tiyisisi leswaku u lunghekele ku chayela kumbe ku endla ntirho lowu khumbaka vuhlayiseki. Watson et al., 2015 Basner et al., 2011
Caffeine yi nga cinca ku va ni vurhongo ni vurhongo bya le mahlweni. Ndzavisiso wo hlengeleta vuxokoxoko wu kume ku hunguteka ka nkarhi hinkwawo wo etlela endzhaku, naswona ndzavisiso lowu lawuriweke wa nimadyambu wu kume ku kavanyeteka hambiloko caffeine yo tala yi tekiwe tiawara to karhi loko ku nga si etleriwa. Vuyelo byolebyo a byi seketeli ku siva vurhongo hi caffeine leswaku u kuma mimpimo yo ku chavelela eka xihlamusela-marito. Gardiner et al., 2023 Drake et al., 2013
Leswaku u xiyisisa wena n'wini, tsala nkarhi lowu u kumeke wona wo etlela swin’we ni mivuyelo leyi phindhiweke, kutani u teka vuxaka byihi na byihi byi ri byo kambisisa ntsena. U nga titsoni vurhongo hi vomu leswaku u endla nkombiso wa le mahlweni ni le ndzhaku. Ku pimanisa ka sayense loku nyikaka rungula ku huma eka ndzavisiso lowu lawuriweke, ku nga ri ku teka ntlangu wun’we lowu humeseke vuyelo byo hlamarisa bya kahle kumbe byo biha wu ri ndlela yo kambela mavabyi. Lim et al., 2010 Van Dongen et al., 2003
Ringeta xikambelo xa mahala lexi fambisanaka na swona
Xikambelo xa nkarhi wa ku angula
Tirhisa xikambelo xa nkarhi wa ku angula ku kambisisa ku tshamiseka ka mivuyelo swin’we ni rivilo, ehansi ka swiyimo swa wena leswi tolovelekeke ni leswi hlayisekeke. Tshama u tirhisa xitirhisiwa ni ndlela yo nghenisa leyi fanaka. Lexi a hi xikambelo xa le laboratorini xa ku xiyisisa ku tirha ka miri ni miehleketo, naswona a xi tiyisisi leswaku u nga chayela, u tirha hi ku cincana kumbe u endla ntirho wun’wana lowu khumbaka vuhlayiseki.
Swivutiso leswi tolovelekeke
Xana ndzi nga titwa ndzi ri kahle loko matirhelo ya nyanya ku biha?
Ina. Eka ndzavisiso wa ku hunguta vurhongo nkarhi wo leha, ku titwa u ri ni vurhongo a ku fambisani swinene ni ku tsana ka matirhelo loku a ku hlengeletana. Van Dongen et al., 2003
Xana vusiku byin’we byo biha byi engetela timilisekondi tingani?
Vumbhoni byo tshahiwa a byi seketeli nhlayo yin’we leyi tirhaka eka vanhu hinkwavho. Ntirho, matimu ya vurhongo ni leswaku u kambela ku tsandzeka ku angula kumbe nkarhi wa le xivindzini wa ku angula, swi cinca nhlamulo. Lim et al., 2010 Basner et al., 2011
Xana mimpimo ya rivilo lerikulu yi vula leswaku ndzi etlele nkarhi lowu eneleke?
E-e. Ku angula kan’we hi ku hatlisa a ku katsi ku tsandzeka hinkwako ka ku va ni nyingiso nkarhi wo leha naswona a ku pimi loko vurhongo byi enele. Basner et al., 2011
Swihlovo
- Van Dongen et al. (2003). The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation.
- Basner et al. (2011). Maximizing Sensitivity of the Psychomotor Vigilance Test (PVT) to Sleep Loss.
- Lim et al. (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables..
- Woods et al. (2015). Factors influencing the latency of simple reaction time.
- Anwyl-Irvine et al. (2020). Realistic precision and accuracy of online experiment platforms, web browsers, and devices.
- Watson et al. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.
- Gardiner et al. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.
- Drake et al. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed.
Tsavula tluka leri: Ku pfumala vurhongo ku hunguta rivilo ra ku angula hi mpimo muni?. Helibrain. 2026. https://helibrain.com/ts/answers/sleep-deprivation-and-reaction-time. CC BY 4.0.
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