Ubungqina namanani abalulekileyo
| Ubungqina | Isiphumo samanani | Umda |
|---|---|---|
| Uvavanyo lokuthintelwa kobuthongo ixesha elide | Iiyure ezi-4, ezi-6 okanye ezi-8 ebhedini kangangeentsuku ezili-14 | Iimeko ezilawulwayo kubantu abadala abasempilweni |
| Uhlalutyo oludibanisa izifundo zokungabikho ngokupheleleyo kobuthongo okwethutyana | Amanqaku angama-70, iimvavanyo zokuqonda ezingama-147 | Lwahlukile kuthintelo oluncinane oluqhubeka ixesha elide |
| Ukuphoswa kokunikela ingqalelo okulula kolu hlalutyo | Hedges' g = −0.776; 95% CI −0.96 to −0.60 | Ukuphazamiseka okulinganiswe ngomlinganiselo oqhelekileyo, hayi ngeemillisecond |
Uvavanyo lokuthintelwa kobuthongo lwabandakanya abantu abadala abasempilweni abangama-48, abaneminyaka eyi-21–38, kwiimeko ezahlukeneyo zovavanyo. Ixesha olichitha ebhedini lithuba lokulala, alisosithembiso esiqinisekisiweyo sokuba wonke umntu oluthathileyo ulele lonke elo xesha. Ukunqongophala okuqokelelanayo kubonisa ukuba akufanele kucingwe ukuba ukuqhela ubusuku obufutshane kuthetha ukuba ukusebenza akuchaphazelekanga. Van Dongen et al., 2003
Uhlalutyo oludibanisa izifundo lwaluphonononga ukungabikho ngokupheleleyo kobuthongo okwethutyana, okungaphantsi kweeyure ezingama-48, lwaza lwahlula iindawo ezahlukeneyo zokuqonda. Isiphumo esikhulu sokuphoswa kukunikela ingqalelo okulula asinakuguqulelwa kwipesenti emiselweyo yokucotha okanye kwinani elilinganayo lamanqaku e-IQ. Uphawu lubonisa ukusebenza kakubi ngenxa yokungabikho kobuthongo, hayi inani elithabathayo lokuphoswa okwenzeka kubomi bemihla ngemihla. Lim et al., 2010
Kutheni impendulo yakho ekhawulezayo ingayityhili ingxaki
Umntu usenokusabela ngokukhawuleza kwizilingo ezininzi kodwa ngamanye amaxesha asabele emva kwexesha elide kakhulu. Uvavanyo lokuhlala uphaphile nolusebenzisa izakhono zengqondo lwenzelwe ukubamba olu hlobo lokungalingani. UBasner noDinges bafumanisa ukuba indlela ekukhethwe ngayo ukulinganisa iziphumo yayichaphazela kakhulu indlela uvavanyo oluyibona ngayo imiphumo yokungabikho kobuthongo; imilinganiselo yesantya sokuphendula neyokuphoswa yayiluncedo ngaphezu kokuthembela nje kumndilili okanye kwixesha eliphakathi lokusabela. Basner et al., 2011
Umdlalo omfutshane obonwayo ulinganisa inxalenye encinane kuphela yale ndlela yokuziphatha. Inkqubo kaWoods noogxa bakhe yokulinganisa ixesha lokusabela okulula luvavanyo olwahlukileyo, olunamaxesha namanqaku ahlukileyo. Umndilili walo awuloluhlu lokuguqula amanqaku lwesikhangeli sakho ukusuka ekuphumleni ukuya ekuswelekeni bubuthongo. Woods et al., 2015
Yintoni eyichaphazelayo?
Ubudala, imbali yobuthongo neemeko zibalulekile
Isampulu yabantu abadala abasebatsha kuphononongo lokuthintelwa kobuthongo ixesha elide ayiboneleli ngamanani okohlwaya ngokweminyaka okanye ngokwesini asebenza kuye wonke umntu. Ixesha umntu alichithe ephaphile, indlela alale ngayo kubusuku obudlulileyo nomsebenzi wokuqonda zonke zichaphazela uthelekiso. Uhlalutyo oludibanisa izifundo lwafumanisa umahluko phakathi kweendawo ezahlukeneyo zokuqonda; sesinye isizathu sokuba ukusombulula iphazili kube kanye okanye ukusabela ngokukhawuleza kube kanye kungabonisi ukuba ukungabikho kobuthongo akunampembelelo. Van Dongen et al., 2003 Lim et al., 2010
Ixesha elilinganiswa sisixhobo nesoftware lelinye ikhonkco elibangela umahluko. Ukutshintsha isixhobo sokufaka impendulo kunokutshintsha amanqaku kungakhathaliseki ubuthongo. Xa uthelekisa iintsuku ngendlela engekho sesikweni, sebenzisa useto olufanayo, yaye musa ukutolika umahluko omncinane owenzeka kube kanye njengomlinganiselo ochanileyo wempembelelo yobuthongo. Anwyl-Irvine et al., 2020
Yintoni exhaswa bubungqina xa isenziwa?
Isivumelwano seengcali ngobuthongo babantu abadala sicebisa ukuba abantu abadala abaneminyaka eyi-18–60 balale rhoqo ubuncinane iiyure ezi-7, ngoxa sivuma ukuba abantu bayahluka. Esi sisikhokelo sempilo yabemi, asilonani eliqinisekisiweyo leeyure ezifunekayo ukuze kwaphulwe irekhodi lexesha lokusabela. Umdlalo omfutshane awunakukuqinisekisa ukuba ukulungele ukuqhuba okanye ukwenza umsebenzi obalulekileyo ngokhuseleko. Watson et al., 2015 Basner et al., 2011
Ikhafeyini inokutshintsha ukuphaphama nobuthongo obuza kulandela. Uhlalutyo oludibanisa izifundo lwafumanisa ukuncipha komndilili wexesha elipheleleyo lokulala emva kokusela ikhafeyini, yaye uphononongo lwangokuhlwa olulawulwayo lwafumanisa ukuphazamiseka nokuba idosi eninzi yekhafeyini ithathwe kwiiyure ezininzi ngaphambi kokulala. Akukho nanye kwezi ziphumo exhasa ukusebenzisa ikhafeyini endaweni yobuthongo ukuze kufumaneke amanqaku akhuthazayo kwisikhangeli. Gardiner et al., 2023 Drake et al., 2013
Ukuze uzijonge, bhala phantsi ixesha owawunethuba lokulala ngalo kunye neziphumo eziphindaphindiweyo, uze ugqale naluphi na unxulumano njengento esafuna ukuphandwa. Musa ukunciphisa ngabom ixesha lokulala ukuze wenze umboniso waphambi nasemva. Uthelekiso olufundisayo lwenzululwazi luvela kwizifundo ezilawulwayo, kungekhona ekuthatheni umdlalo omnye ongcono okanye ombi ngokungaqhelekanga njengoxilongo. Lim et al., 2010 Van Dongen et al., 2003
Zama uvavanyo lwasimahla olunxulumene noku
Uvavanyo lwexesha lokusabela
Sebenzisa uvavanyo lwexesha lokusabela ukuze ujonge ukungaguquguquki kunye nesantya, phantsi kweemeko eziqhelekileyo nezikhuselekileyo kuwe. Gcina isixhobo nendlela yokufaka impendulo kungatshintshi. Olu asilovavanyo lwaselebhu lokuhlala uphaphile nolusebenzisa izakhono zengqondo, yaye aluqinisekisi ukuba ukulungele ukuqhuba, ukusebenza iishifti okanye ukwenza nawuphi na umsebenzi obalulekileyo ngokhuseleko.
Imibuzo eqhelekileyo
Ngaba ndingaziva ndiphilile ngoxa ukusebenza kwam kusiba kubi?
Ewe. Kuphononongo lokuthintelwa kobuthongo ixesha elide, ukozela okwakuzivakala ngokwakho kwakungahambelani ngokusondeleyo nokunqongophala kokusebenza okwakuqokelelana. Van Dongen et al., 2003
Ubusuku obunye bokungalali kakuhle bongeza iimillisecond ezingaphi?
Ubungqina obucatshuliweyo abuxhasi xabiso linye elisebenza kuye wonke umntu. Umsebenzi, imbali yobuthongo nokuba ujonga ukuphoswa okanye ixesha eliphakathi lokusabela zonke zitshintsha impendulo. Lim et al., 2010 Basner et al., 2011
Ngaba amanqaku akhawulezayo athetha ukuba ndilale ngokwaneleyo?
Hayi. Impendulo enye ekhawulezayo neyenzeka ngexesha elifutshane ayikubonisi konke ukusilela kokunikela ingqalelo ixesha elide, yaye ayilinganiseli ukuba ulale ngokwaneleyo kusini na. Basner et al., 2011
Imithombo
- Van Dongen et al. (2003). Iindleko eziqokelelanayo zokuhlala uphaphile ixesha elongezelelekileyo: iziphumo zomlinganiselo wedosi kwimisebenzi yengqondo nokuziphatha nakwimilo yobuthongo ngenxa yokuthintelwa kobuthongo ixesha elide nokungabikho ngokupheleleyo kobuthongo.
- Basner et al. (2011). Ukwandisa indlela uvavanyo lokuhlala uphaphile nolusebenzisa izakhono zengqondo (PVT) olubona ngayo ukungabikho kobuthongo.
- Lim et al. (2010). Uhlalutyo oludibanisa izifundo ngeempembelelo zokungabikho kobuthongo okwethutyana kwizinto zokuqonda..
- Woods et al. (2015). Izinto ezichaphazela ixesha lokuqala lokusabela okulula.
- Anwyl-Irvine et al. (2020). Ukuchaneka nokuthembeka okubonakalayo kwamaqonga ovavanyo akwi-intanethi, izikhangeli zewebhu nezixhobo.
- Watson et al. (2015). Ixesha elicetyiswayo lokulala kumntu omdala osempilweni: ingxelo yesivumelwano edibeneyo yeAmerican Academy of Sleep Medicine neSleep Research Society.
- Gardiner et al. (2023). Impembelelo yekhafeyini kubuthongo obulandelayo: uphononongo olucwangcisiweyo nohlalutyo oludibanisa izifundo.
- Drake et al. (2013). Iimpembelelo zekhafeyini kubuthongo xa ithathwe kwiiyure ezi-0, ezi-3 okanye ezi-6 ngaphambi kokulala.