Ubufakazi obuyinhloko nezinombolo
| Ubufakazi | Umphumela wenani | Umkhawulo |
|---|---|---|
| Ucwaningo lokunciphisa ukulala isikhathi eside | Amahora angu-4, 6 noma angu-8 embhedeni ubusuku obungu-14 | Izimo ezilawulwayo kubantu abadala abanempilo |
| Ukuhlaziywa okuhlanganisa izifundo zokungalali nhlobo kwesikhashana | Izihloko ezingu-70, ukuhlolwa kwengqondo okungu-147 | Kwehlukile ekunciphiseni ukulala kancane isikhathi eside |
| Ukweqiwa kokunaka okulula kulokho kuhlaziywa | Hedges' g = −0.776; 95% CI −0.96 to −0.60 | Ukuphazamiseka okulinganisiwe, hhayi ama-millisecond |
Ucwaningo lokunciphisa ukulala lwafaka abantu abadala abanempilo abangu-48 abaneminyaka engu-21–38 kuzo zonke izimo zalo zokuhlola. Isikhathi sokuhlala embhedeni siyithuba lokulala, akusona isiqinisekiso esilinganisiwe sokuthi umuntu ngamunye ulale sonke leso sikhathi. Ukunqwabelana kokuncipha kwamakhono kuwubufakazi bokuthi akufanele ucabange ukuthi ukujwayela ubusuku obufushane kusho ukuthi ukusebenza akuthinteki. Van Dongen et al., 2003
Ukuhlaziywa okuhlanganisa izifundo kwahlola ukungalali nhlobo kwesikhashana, okungaphansi kwamahora angu-48, kwahlukanisa nemikhakha ehlukene yokuqonda. Umthelela omkhulu wokweqiwa kokunaka okulula awunakuguqulelwa ekubeni ukwehla okungaguquki kwephesenti noma inani elifanayo lamaphuzu e-IQ. Uphawu lubonisa ukusebenza okubi kakhulu lapho umuntu engalalanga, hhayi inani elibi lokweqiwa okwenzeka ekuphileni kwansuku zonke. Lim et al., 2010
Kungani impendulo eshesha kakhulu ingase ingayivezi inkinga
Umuntu angase aphendule ngokushesha ezivivinyweni eziningi kodwa ngezikhathi ezithile aphendule kancane kakhulu. Ukuhlolwa okuqhubekayo kokuqapha ukuqapha kwengqondo nokunyakaza kuklanyelwe ukubamba le ndlela yokuziphatha. UBasner noDinges bathola ukuthi ukukhetha umphumela wokulinganisa kuthinta kakhulu ukuzwela ekusweleni ubuthongo; izilinganiso zejubane lokuphendula nokweqiwa kokusabela zaba usizo kakhulu kunokuthembela esilinganisweni sesikhathi sokusabela esimaphakathi noma esiphakathi nendawo kuphela. Basner et al., 2011
Umdlalo omfushane obonakalayo ulinganisa ingxenye encane kuphela yalokhu kuziphatha. Inqubo kaWoods nozakwabo yokulinganisa ukusabela okulula ingolunye ucwaningo, olunendlela ehlukile yokubeka isikhathi nokubala amaphuzu. Isilinganiso salo asilona ithebula lokuguqula amaphuzu esipheqululini sakho phakathi kokuphumule kahle nokuswela ubuthongo. Woods et al., 2015
Yini ekuthintayo?
Iminyaka, umlando wokulala nesimo kubalulekile
Isampula yabantu abadala abasebasha ocwaningweni lokunciphisa ukulala isikhathi eside ayinikezi izilinganiso zeminyaka ngayinye noma ezehlukene ngobulili ezisebenza kuwo wonke umuntu. Isikhathi umuntu asichithe ephapheme, ukulala kwakhe kobusuku obudlule nomsebenzi wokuqonda konke kuyayithinta le miphumela yokuqhathanisa. Ukuhlaziywa okuhlanganisa izifundo kwathola umehluko phakathi kwemikhakha, okungesinye sezizathu ezenza impumelelo ephazili eyodwa noma impendulo esheshayo eyodwa ingaqinisekisi ukuthi ukungalali akubanga namthelela. Van Dongen et al., 2003 Lim et al., 2010
Isikhathi esithathwa yidivayisi nesofthiwe nakho kudala umehluko. Ukushintsha idivayisi yokufaka impendulo kungashintsha amaphuzu kungakhathaliseki ukuthi ulale kangakanani. Uma uqhathanisa imiphumela yezinsuku ngokungahlelekile, sebenzisa ukusethwa okufanayo futhi ungathathi umehluko omncane owodwa njengomphumela oqondile wokulala. Anwyl-Irvine et al., 2020
Yini esekelwa ubufakazi ekuphileni kwansuku zonke?
Isivumelwano ngempilo yokulala yabantu abadala sincoma ukuthi abantu abadala abaneminyaka engu-18–60 balale okungenani amahora angu-7 njalo, sibuye sivume ukuthi izidingo ziyahlukahluka kumuntu nomuntu. Leso isiqondiso sempilo yabantu abaningi, hhayi inani lamahora eliqinisekisiwe elidingekayo ukuze kwephulwe irekhodi lesikhathi sokusabela. Umdlalo omfushane futhi awukwazi ukuqinisekisa ukuthi ukulungele ukushayela noma ukwenza umsebenzi obeka ukuphepha engcupheni. Watson et al., 2015 Basner et al., 2011
I-caffeine ingashintsha kokubili ukuqapha nokulala okulandelayo. Ukuhlaziywa okuhlanganisa izifundo kwathola ukwehla kwesilinganiso sesikhathi sokulala esiphelele kamuva, kanti ucwaningo olulawulwayo lwantambama lwathola ukuphazamiseka ngisho nalapho umthamo omkhulu we-caffeine uthathwe kusasele amahora amaningi ngaphambi kokulala. Ayikho kule miphumela esekela ukusebenzisa i-caffeine esikhundleni sokulala ukuze uthole amaphuzu esipheqululini akwenza uzizwe uphephile. Gardiner et al., 2023 Drake et al., 2013
Uma uzibhekisisa, bhala phansi isikhathi obunethuba lokulala ngaso kanye nemiphumela ephindaphindiwe, futhi ubheke noma yikuphi ukuhlobana njengokungakahlolwa ngokwanele. Ungazinciphisi ngamabomu isikhathi sokulala ukuze wenze ukubonisa kwangaphambi nangemuva. Ukuqhathanisa kwesayensi okunolwazi kuvela ezifundweni ezilawulwayo, hhayi ekuthatheni umdlalo owodwa ongavamile ukuba muhle noma mubi njengokuxilongwa. Lim et al., 2010 Van Dongen et al., 2003
Zama ukuhlolwa kwamahhala okuhlobene nalokhu
Ukuhlolwa kwesikhathi sokusabela
Sebenzisa ukuhlolwa kwesikhathi sokusabela ukuze uhlole ukungaguquguquki kanye nesivinini, ngaphansi kwezimo zakho ezivamile eziphephile. Gcina idivayisi nendlela yokufaka impendulo kungashintshi. Lokhu akukhona ukuhlolwa kwaselabhorethri kokuqapha ukuqapha kwengqondo nokunyakaza, futhi akuqinisekisi ukuthi ukulungele ukushayela, ukusebenza amashifu noma ukwenza omunye umsebenzi obeka ukuphepha engcupheni.
Imibuzo evamile
Ngingazizwa ngiphilile kodwa ukusebenza kwami kube kubi?
Yebo. Ocwaningweni lokunciphisa ukulala isikhathi eside, ukozela umuntu ayezizwa kona akuzange kuhambisane eduze nokunqwabelana kokuncipha kokusebenza. Van Dongen et al., 2003
Ubusuku obubodwa bokungalali kahle bungeza ama-millisecond amangaki?
Ubufakazi obucashuniwe abusekeli inani elilodwa elisebenza kuwo wonke umuntu. Umsebenzi, umlando wokulala nokuthi ubheka ukweqiwa kokusabela noma isikhathi esimaphakathi sokuphendula kuyayishintsha impendulo. Lim et al., 2010 Basner et al., 2011
Ingabe amaphuzu asheshayo asho ukuthi ngilale ngokwanele?
Cha. Impendulo esheshayo emfushane ayikubambi konke ukwehluleka kokunaka okuqhubekayo futhi ayilinganisi ukuthi ukulala kwanele yini. Basner et al., 2011
Imithombo
- Van Dongen et al. (2003). Izindleko Zokuvuka Isikhathi Eside Eziqongelelekayo: Imiphumela Yomthamo Ekusebenzeni Kwezinzwa Nokuziphatha Nasemzimbeni Wokulala Ngenxa Yokunciphisa Ukulala Isikhathi Eside Nokungalali Nhla.
- Basner et al. (2011). Ukwandisa Ukuzwela Kokuhlolwa Kokuqapha Ukuqapha Kwengqondo Nokunyakaza (PVT) Ekusweleni Ubuthongo.
- Lim et al. (2010). Ukuhlaziywa okuhlanganisa izifundo komthelela wokungalali kwesikhashana kokuguquguqukayo kwengqondo..
- Woods et al. (2015). Izinto ezithinta ukubambezeleka kwesikhathi sokusabela okulula.
- Anwyl-Irvine et al. (2020). Ukunemba kwangempela nokunemba kwamapulatifomu okuhlola aku-inthanethi, iziphequluli zewebhu namadivayisi.
- Watson et al. (2015). Inani Lokulala Elinconyelwe Umuntu Omdala Onempilo: Isitatimende Esihlanganyelwe Sokuvumelana Se-American Academy of Sleep Medicine kanye ne-Sleep Research Society.
- Gardiner et al. (2023). Umthelela we-caffeine ekulaleni okulandelayo: Ukubuyekeza okuhlelekile nokuhlaziywa okuhlanganisa izifundo.
- Drake et al. (2013). Imiphumela ye-caffeine ekulaleni uma ithathwe kusasele amahora angu-0, 3 noma 6 ngaphambi kokulala.