INDAWO ENCINCI YOKUQALISA
Idayari engenamanqaku aqikelelwayo
Gcwalisa irekhodi elinye ngobusuku ngamnye, usebenzisa uqikelelo lwakho olungcono. Ibhloko nganye yokulala inemihla yayo, ukuze ixesha lokulala elingaphaya kobusuku, ukulala emini okanye ubusuku obahlulwe ngamathuba kucace. Rekhoda iziqabu zokulala ngokwahlukeneyo. Itshati idibanisa iibhloko zokulala; iziqabu ziboniswa ngokwahlukeneyo kwirekhodi.
Oku kusekelwe entwenini
Amacandelo asekelwe kwi-Consensus Sleep Diary kaCarney noogxa bakhe (2012, Sleep), kodwa amagama ayilwe ngokutsha kwaza kongezwa amacandelo okulala okwahlulwe ngamathuba. Le asiyofomu esemthethweni okanye luvavanyo oluqinisekisiweyo. Ixesha lokulala eliqikelelweyo lisusela kwixesha oqikelela ukuba ulale ngalo ukuya ekuvukeni kokugqibela, kuthatyathwe ixesha obuvukile ngalo phakathi. Ixesha ebhedini libandakanya lonke ixesha lokusuka ebhedini uye kuvuka uphume kuyo. Uvavanyo lwakho lokuba uzive uphumle kangakanani luluvo lwakho, alingomanqaku okulala.
Thetha nogqirha ukuba ingxaki yokulala ithathe iinyanga okanye yenza kube nzima ukuqhuba ubomi bemihla ngemihla. I-NHS ikwacebisa ukufuna uncedo xa ukutshintsha imikhwa yokulala kungancedanga. NHS: Ukungalali — ixesha lokubonana nogqirha.
Iimpendulo ezimbalwa eziluncedo
Ndikurekhoda njani ukulala emva kobusuku okanye ngokwamathuba amabini?
Khetha igama lobusuku, uze ufake umhla nexesha lokwenene kwisiganeko ngasinye. Ixesha lokulala elingu-01:00 lifuna umhla wosuku olulandelayo. Yongeza ibhloko yesibini yokulala xa ukulala kwahlulwe ngamathuba. Iibhloko neziziqabu zokulala mazingadibani, kwaye onke amangeniso kufuneka abe phakathi kweeyure ezingama-48 zeleyibhile yasebusuku. Amaxesha asebenzisa izowuni yexesha yendawo kwesi sixhobo; amaxesha aphindaphindwayo xa kutshintshwa iwotshi ekwindla asenokufuna inqaku.
Ndingayisa kwidinga nogqirha?
Ewe. Khuphela i-CSV uyibonise kwingcali, okanye uprinte idayari. Iqulethe amangeniso akho, hayi uxilongo, amanqaku omgangatho wokulala okanye iingcebiso. Iikopi zokugcina ze-JSON ziquka noyilo olungagqitywanga. Ukungenisa i-CSV kubuyisela amangeniso agqityiweyo kuphela.