Ukuhlolwa kwesikhathi sokugxila

Ungakwazi kangakanani ukugcina ukunaka kwakho lapho kungekho okwenzekayo okuthakazelisayo? Thepha njalo lapho indilinga iba luhlaza. Kumahhala, akudingeki ubhalise.

Yithimba lakwa-HelibrainKubuyekezwe ngu-Robert(IsiNgisi), ofundela iziqu ze-PhD ku-biophysicsKushicilelwe Kubuyekezwe okokugcina ngo-

Lokho okukalwa yilokhu kuhlolwa

"Isikhathi sokugxila" yinkulumo esetshenziswa nsuku zonke. Abacwaningi bakala ukunaka okuqhubekayo, okubizwa nangokuthi ukuqapha: ukuhlala ulungele ukuthola uphawu oluvela ngezikhathi ezingahleliwe. Leli khasi lisebenzisa Ukuhlolwa Okufushane Kokuqapha Ngokwengqondo Nomzimba (PVT-B), okuwuhlobo lwemizuzu engu-3 lwe-PVT yemizuzu engu-10, olwenzelwe izimo zangempela lapho imizuzu engu-10 iyinde kakhulu 1. I-PVT yokuqala yakhelwa ukulandelela ukwehla kokuqapha phakathi nezikhathi ezinde zokusebenza ungalele 2.

Imithetho ilandela uhlobo olufushane olushicilelwe: indilinga iba luhlaza ngemva kwesikhathi esingahleliwe esisuka ku-1 kuye ku-4 seconds (kuhlanganise ne-1 second okuboniswa ngayo isikhathi sakho), ukuthepha okwenzeka ngemva kuka-355 ms noma ngaphezulu kubalwa njengokuphaphalaza, kanti ukuthepha ngaphansi kuka-100 ms noma ngaphambi kokuba indilinga ibe luhlaza kubalwa njengokuqala ngaphambi kwesikhathi 1.

Indlela yokuqonda amaphuzu akho

  • Ukuthepha okuhamba kancane (ukuphaphalaza): inombolo okufanele uyinake. Ngasinye sisho umzuzu lapho ukunaka kwakho kuphazamiseke khona. Ukuphaphalaza kwanda ngokusobala lapho abantu bengalalanga ngokwanele 3.
  • Isikhathi esimaphakathi sokusabela: isivinini sakho esimaphakathi phakathi nakho konke ukuhlolwa.
  • Ukuthepha kwangaphambi kwesikhathi: ukuthepha ngaphambi kokuba kubonakale okuluhlaza. Uma kukuningi, kungenzeka ukuthi ubulokhu uqagela esikhundleni sokulinda.

Ayikho inombolo ethi "ijwayelekile" engafanele ukukukhohlisa: amafoni, izikrini namagundane ekhompyutha konke kungeza ukubambezeleka kwako, futhi enguqulweni ye-PVT yesikrini sokuthinta, abantu abafanayo balinganiswa behamba kancane cishe ngo-95 ms kunalapho kusetshenziswa umshini waselabhorethri 5. Qhathanisa imiphumela yokuhlolwa kwakho uma usebenzisa idivayisi efanayo.

Kungani lokhu kuhlolwa kuyisicefe kangaka?

Kwenziwe ngamabomu. Ukugcina ukunaka kwakho emsebenzini oyisicefe yikhono elikalwayo. Ekuqaleni kokuhlolwa abantu abaningi benza kahle; amaphutha avame ukuvela njengoba imizuzu idlula, futhi avame kakhulu uma ukhathele 3.

Yini ethinta ukunaka okuqhubekayo?

Ekuhlaziyweni okuhlanganisa izifundo eziningi zokungalali isikhathi esifushane, imisebenzi elula yokunaka nokuqapha yayingeminye ethinteka kakhulu 4. Isikhathi sosuku, i-caffeine, iziphazamiso nokuzijwayeza nakho kungashintsha amaphuzu akho, ngakho bheka imiphumela yokuhlolwa okuningana okwenziwe ngezikhathi ezifanayo kunokuthembela kowodwa.

Lokhu kuhlolwa kuhluke kanjani ekuhlolweni kwesikhathi sokusabela?

Ukuhlolwa kwesikhathi sokusabela kuthatha cishe umzuzu futhi kubonisa isivinini sakho. Lokhu kuthatha isikhathi eside, ngakho kungathola ukuphaphalaza okuhambisana nokuncipha kokugxila. Ocwaningweni, uhlobo lwemizuzu engu-3 lwalandela imiphumela yokuhlolwa kwemizuzu engu-10 lapho abantu bengalalanga nhlobo noma ingxenye yesikhathi sokulala, nakuba imiphumela yayimincane ngandlela-thile 1.

Ukuhlolwa okuhlobene

Bona konke ukuhlolwa kobuchopho kwamahhala okungu-43

Ufuna ukusebenza kulokhu nsuku zonke? Uhlelo lokusebenza lwe-Helibrain (okwamanje lutholakala ngesiNgisi) lunohlelo lwamahhala kanye nezinhlelo ezikhokhelwayo.

Imibuzo evamile

Imithombo

  1. Basner M, Mollicone D, Dinges DF (2011). Ukuba semthethweni nokuzwela kokuhlolwa okufushane kokuqapha kwengqondo nomzimba (PVT-B) ekusweleni ukulala okuphelele nokwengxenye. Acta Astronautica 69(11–12):949–959.
  2. Dinges DF, Powell JW (1985). Ukuhlaziywa kwe-microcomputer kokusebenza emsebenzini ophathekayo, olula wokusabela ngesikhathi, owenziwa ngokubona phakathi nokusebenza okuqhubekayo. Behavior Research Methods, Instruments, & Computers 17(6):652–655.
  3. Lim J, Dinges DF (2008). Ukuswela ukulala nokunaka kokuqapha. Annals of the New York Academy of Sciences 1129:305–322.
  4. Lim J, Dinges DF (2010). Ukuhlaziywa okuhlanganisa izifundo eziningi komthelela wokuswela ukulala kwesikhashana ezintweni ezihlobene nokuqonda. Psychological Bulletin 136(3):375–389.
  5. Grandner MA, Watson NF, Kay M, Ocaño D, Kientz JA (2018). Ukubhekana nesidingo sokuqinisekisa umsebenzi wokuqapha kwengqondo nomzimba wesikrini sokuthinta. Sleep Health 4(5):387–389.

Indlela esenze ngayo leli khasi: libhalwe yithimba lakwa-Helibrain kusetshenziswa izifundo ezibalwe ngenhla, futhi labuyekezwa u-Robert(IsiNgisi) (umfundi oqhubeka neziqu zobudokotela ku-biophysics) ngo-Okthoba 31, 2026. Sibuyekeza lokhu lapho imithombo ishintsha.