Uvavanyo lwexesha lokunikela ingqalelo

Ungahlala unikele ingqalelo kangakanani xa kungekho nto inomdla yenzekayo? Cofa qho isangqa sijika sibe luhlaza. Kusimahla, akufuneki ubhalise.

Ibhalwe liqela leHelibrainIhlolwe nguRobert(IsiNgesi), umfundi ofundela isidanga sePhD kwi-biophysicsIpapashwe ngomhla we-Ihlolwe okokugqibela ngomhla we-

Oko kulinganiswa lolu vavanyo

“Ixesha lokunikela ingqalelo” libinzana elisetyenziswa kubomi bemihla ngemihla. Abaphandi balinganisa ukukwazi ukuhlala unikele ingqalelo, okubizwa nangokuthi kukuhlala uphaphile: ukuhlala ukulungele ukubona umqondiso onokuvela nangaliphi na ixesha. Eli phepha liqhuba uvavanyo olufutshane lokuphaphama kwengqondo nolawulo lwentshukumo (PVT-B), oluthatha imizuzu emi-3. Luguqulelo lwe-PVT yemizuzu eli-10 olwenzelwe iimeko zokwenene apho imizuzu eli-10 inde kakhulu 1. I-PVT yokuqala yayiyilelwe ukulandelela indlela ukuhlala uphaphile okuncipha ngayo xa kusetyenzwa ixesha elide kungalalwanga 2.

Imigaqo ilandela uhlobo olufutshane olupapashiweyo: isangqa sijika sibe luhlaza emva kwexesha elingakhethwanga eliphakathi kwe-1 ne-4 seconds (kuquka i-1 second oboniswa ngayo ixesha lakho), ukucofa emva kwe-355 ms okanye kamva kubalwa njengokuphelelwa kukuqwalasela, yaye ukucofa ngaphambi kwe-100 ms okanye phambi kokuba isangqa sibe luhlaza kubalwa njengokuqala ngaphambi kwexesha 1.

Indlela yokufunda amanqaku akho

  • Ukucofa okucothayo (ukuphelelwa kukuqwalasela): linani omele ulijonge. Nganye ibonisa umzuzu apho ingqalelo yakho yaphazamiseka. Ukuphelelwa kukuqwalasela kuyanda ngokucacileyo xa abantu bengalalanga ngokwaneleyo 3.
  • Ixesha lokusabela eliqhelekileyo: isantya sakho esiphakathi kulo lonke uvavanyo.
  • Ukucofa kwangethuba: ukucofa ngaphambi kokuba isangqa sibe luhlaza. Ukuba kuninzi, kusenokuthetha ukuba ubusoloko uqikelela endaweni yokulinda.

Akukho nani “liqhelekileyo” elifanelekileyo onokulinikwa: iifowuni, izikrini neempuku zekhompyutha zongeza ukulibaziseka kwazo, yaye kuvavanyo lwe-PVT olwenziwa ngesikrini esichukumiswayo, abantu abafanayo balinganiswa becotha malunga ne-95 ms kunakwisixhobo saselabhoratri 5. Thelekisa iziphumo zakho kwezinye iinzame ozithathe usebenzisa isixhobo esinye.

Kutheni uvavanyo lukruqula kangaka?

Kwenziwe ngabom. Ukugcina ingqalelo yakho kumsebenzi okruqulayo sisakhono kanye esilinganiswayo. Ekuqaleni kovavanyo abantu abaninzi baqhuba kakuhle; ukuphazamiseka kudla ngokuvela njengoko imizuzu ihamba, yaye kuyanda xa udiniwe 3.

Yintoni echaphazela ukuhlala unikele ingqalelo?

Kuphononongo oludibanise iziphumo zophando oluninzi ngokungabikho kokulala okwexeshana, imisebenzi elula yokunikela ingqalelo nokuhlala uphaphile yayiphakathi kwezinto ezichatshazelwe kakhulu 4. Ixesha losuku, ikhafeyini, iziphazamiso nokuziqhelanisa nazo zinokutshintsha iziphumo zakho, ngoko jonga iziphumo zovavanyo oluninzi olwenziwe ngamaxesha afanayo kunokuxhomekeka kolunye kuphela.

Olu lwahluke njani kuvavanyo lwexesha lokusabela?

Uvavanyo lwexesha lokusabela luthatha malunga nomzuzu kwaye lubonisa isantya sakho. Olu luthatha ixesha elide, ngoko lunokubona amaxesha okuphelelwa kukuqwalasela okwenzeka xa ingqalelo isiya iphela. Kuphando, uvavanyo lwemizuzu emi-3 lwalulandela iziphumo zovavanyo lwemizuzu eli-10 xa abantu bengalalanga kwaphela okanye bengalalanga ngokwaneleyo, nangona iziphumo zalo zazincinane noko 1.

Iimvavanyo ezinxulumene noku

Bona zonke iimvavanyo zengqondo zasimahla eziyi-43

Ufuna ukusebenza koku yonke imihla? I-app yeHelibrain (okwangoku ifumaneka ngesiNgesi) inesicwangciso sasimahla kunye nezicwangciso ezihlawulelwayo.

Imibuzo eqhelekileyo

Imithombo

  1. Basner M, Mollicone D, Dinges DF (2011). Validity and sensitivity of a brief psychomotor vigilance test (PVT-B) to total and partial sleep deprivation. Acta Astronautica 69(11–12):949–959.
  2. Dinges DF, Powell JW (1985). Microcomputer analyses of performance on a portable, simple visual RT task during sustained operations. Behavior Research Methods, Instruments, & Computers 17(6):652–655.
  3. Lim J, Dinges DF (2008). Sleep deprivation and vigilant attention. Annals of the New York Academy of Sciences 1129:305–322.
  4. Lim J, Dinges DF (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin 136(3):375–389.
  5. Grandner MA, Watson NF, Kay M, Ocaño D, Kientz JA (2018). Addressing the need for validation of a touchscreen psychomotor vigilance task. Sleep Health 4(5):387–389.

Indlela esenze ngayo eli phepha: libhalwe liqela leHelibrain ngokusekelwe kwizifundo ezidweliswe ngasentla, laza lahlolwa nguRobert(IsiNgesi) (umfundi ofundela isidanga sePhD kwi-biophysics) ngomhla we-Okthobha 31, 2026. Siyalihlaziya xa imithombo itshintsha.