AMATHULUZI OKUPHILA KWANSUKU ZONKE

Idayari yokulala

Thola isithombe esicace kakhudlwana sobusuku bakho. Bhala okukhumbulayo, qaphela iphethini, ugcine nerekhodi ongabelana ngalo ngokwemibandela yakho.

Kumahhala ngokuphelele · Akudingeki i-akhawunti
Inyanga eyikhehlekhehle, umcamelo kanye nencwadi yokubhala ngokulala eluhlaza okwesibhakabhaka emfanekisweni osikwe ephepheni.

Bhala phansi ngobusuku bakho

Kuvulwa indawo yakho yokusebenza egcinwe kule divayisi…

Sebenzisa usuku lwangempela kuzo zonke izikhathi. Usudlule phakathi kwamabili? Khetha usuku olulandelayo. Zonke izikhathi zisebenzisa izoni yesikhathi yasendaweni yale divayisi.

Isikhathi sokulala 1
Uzizwa uphumule kangakanani?

1 · Angiphumulanga nhlobo5 · Ngiphumule kakhulu

Isikhathi osichithe embhedeni, nesikhathi ocabanga ukuthi ubulele ngaso

Ubusuku bakho obuyisikhombisa bokugcina oburekhodiwe. Izihlwathi zirekhodwa ngokwehlukana. Izinga lokuphumula isilinganiso sakho kweziyisihlanu.

Igrafu yakho iqala ngobusuku bakho bokuqala obulondoloziwe. Izilinganiso ziyanele.

Ubusuku bakho

Idatha yakho namakhophi ayisipele

INDAWO ENCANE YOKUQALA

Idayari engenawo amaphuzu okuqagela

Gcwalisa irekhodi elilodwa ngobusuku ngabunye, usebenzisa izilinganiso zakho ezingcono kakhulu. Ingxenye ngayinye yokulala inezinsuku zayo, ngakho isikhathi sokulala esingemva kwamabili, ukulala emini noma ubusuku obuhlukaniswe izikhathi kuhlala kucacile. Faka izithongwana ngokwehlukana. Ishadi lihlanganisa izikhathi zokulala; izithongwana ziboniswa ngokwehlukana kurekhodi.

Lokhu kusekelwe kuphi

Izinkambu zisekelwe ku-Consensus Sleep Diary kaCarney nozakwabo (2012, Sleep), kodwa amagama angawokuqala futhi kunezelwe nezinto zokulala okuhlukaniswe izikhathi. Leli akulona ifomu elisemthethweni noma ukuhlola okuqinisekisiwe. Isilinganiso sokulala isikhathi esisukela esikhathini esilinganisiwe sokuqala ukulala kuya ekuvukeni kokugcina, kususwe isikhathi sokuvuka phakathi kwako. Isikhathi embhedeni sihlanganisa sonke isikhathi kusukela ungena embhedeni kuze uphume kuwo. Isilinganiso sakho sokuphumula siwumbono wakho, akusona isikolo sokulala.

Khuluma nodokotela uma ubunzima bokulala sebunezinyanga buqhubeka noma benza ukuphila kwansuku zonke kube nzima. I-NHS iphinde yeluleke ngokufuna usizo uma ukushintsha imikhuba yokulala kungasizanga. I-NHS: Ukuqwasha — ukuthi kufanele ubonane nini nodokotela.

Izimpendulo ezimbalwa eziwusizo

Ngikurekhoda kanjani ukulala kwangemva kwamabili noma ngezigaba ezimbili?

Khetha ilebula lobusuku, bese ufaka usuku nesikhathi sangempela somcimbi ngamunye. Isikhathi sokulala esingu-01:00 sidinga usuku olulandelayo. Engeza esinye isikhathi sokulala uma ukulala kuhlukaniswe izigaba. Izikhathi zokulala nezithongwana akufanele zidlulane, futhi okufakile kufanele kungene emahoreni angu-48 kusukela kulebula lobusuku. Izikhathi zisebenzisa izoni yesikhathi yasendaweni yale divayisi; izikhathi eziphindaphindekayo lapho iwashi libuyiselwa ekwindla zingase zidinge inothi.

Ngingakuthatha ngikuyise esikhathini sokubonana nodokotela?

Yebo. Khipha i-CSV ozoyibonisa uchwepheshe, noma phrinta idayari. Iqukethe okufakile, hhayi ukuxilongwa, ibanga lokusebenza kahle kokulala noma isincomo. Amakhophi ayisipele e-JSON nawo afaka okusalungiswa okungakaqedwa. Ukungenisa i-CSV kubuyisela okufakiwe okuqediwe kuphela.

Imithombo nemikhawulo