Ngaba unengxaki yokungalali ebusuku? Okanye uvuka uzive ungaphumlanga kwaye udiniwe, nokuba uphumle kangakanani na? Ngamanye amaxesha, kunzima ukugcina umkhondo wokuba ulele ixesha elingakanani okanye uvuke kangaphi ebusuku. Namhlanje, sixoxa ngesixhobo esilula kodwa esisebenzayo esikunceda uqonde iipatheni zakho zokulala : uvavanyo lwe -actigraphy .
Yintoni i-Actigraphy?
Ngamafutshane, i-actigraphy yindlela esetyenziselwa ukulinganisa umsebenzi wakho womzimba kunye nemijikelo yokuphumla . Oku kwenziwa kusetyenziswa isixhobo esincinci, esifana newotshi esinxitywa esihlahleni okanye eqatheni lakho, esaziwa ngokuba yi-'Actigraph'.
Ukuba uneengxaki zokulala, ugqirha wakho angakucela ukuba unxibe esi sixhobo rhoqo kangangeentsuku ezininzi okanye ukuya kuthi ga kwiiveki ezimbini. Ngeli xesha, urekhoda yonke intshukumo oyenzayo. Emva koko, ugqirha wakho uza kuhlalutya la manqaku edatha ukuze abone unobangela weengxaki zakho zokulala.
Nangona ugqirha wakho enokukucela ukuba ugcine 'idayari yokulala ' yesiqhelo—apho ulandela khona amaxesha akho okulala kunye namaxesha okuvuka—sihlala silibala ukurekhoda oku yonke imihla. Kulapho i-Actigraph ixabiseke khona; irekhoda ulwazi ngokuzenzekelayo. Nangona kunjalo, ugqirha wakho usenokucebisa ukuba ugcine idayari kunye nokunxiba esi sixhobo ukuze ufumane iziphumo ezichanekileyo.
Yintoni elinganiswa yi-Actigraph?
Esi sixhobo silinganisa ngokuyintloko intshukumo yakho—ukuba usebenza kangakanani emini kwaye uhlala uhleli kangakanani ebusuku. Oku kunika ugqirha wakho ulwazi oluxabisekileyo.
Okubaluleke kakhulu, esi sixhobo asilinganisi "ukulala" ngokuthe ngqo. Endaweni yoko, sichaza amaxesha okuzola "njengokulala." Ngokuhlalutya ezi ndlela zokuhamba ngokuchasene nokuzola, ugqirha wakho unokumisela umjikelo wakho wokulala nokuvuka.
| Umlinganiselo | Inkcazo |
|---|---|
| Ixesha Lokuqala Ukulala | Ixesha ngqo owalala ngalo emva kokulala. |
| Ukuvuka Kwasebusuku | Zingaphi izihlandlo ovuke ngazo ebusuku kwaye kuthathe ixesha elingakanani ukulala kwakhona? |
| Ixesha lokuvuka | Ixesha ovuke ngalo ngokusesikweni kusasa. |
| Ixesha Lokulala Lilonke | Ixesha olichithe ulele. |
| Ulindelo Lokulala | Kuthathe ixesha elingakanani ukuba ulale emva kokuba ulele. |
| Ukuvuka Emva Kokulala | Ixesha lilonke elichithwe uvukile ebusuku emva kokuba umntu eqale ukulala. |
Inqaku Elibalulekileyo: Nceda ungayisusi le sixhobo de ugqirha wakho akuyalele ukuba usikhuphe. Ukuba uyasisusa, esi sixhobo asibhali ntshukumo, kwaye sinokutolika oko ngempazamo njengokulala, nto leyo enokukhokelela kwiziphumo ezingachanekanga. Ezinye ii-Actigraphs eziphambili zikwalinganisa ukukhanya kunye nobushushu bomzimba , zombini ezi zinto zibalulekileyo ezichaphazela ubuthongo bakho kwaye zinceda ekuxilongweni ngokuchanekileyo.
Ingaba isebenza kanjani?
Isiseko se-Actigraph sisiva-luvo esibizwa ngokuba yi-'accelerometer' esilandelela intshukumo. Njengeteknoloji ekwifowuni yakho ejikelezayo isikrini xa uvula ifowuni yakho okanye uvusa isikrini xa uyiphakamisa, i-accelerometer ye-Actigraph irekhoda iintshukumo zakho ezingabonakaliyo amaxesha amaninzi ngomzuzwana.
Zityhila ntoni iziphumo zovavanyo?
Wakuba ubuyisele isixhobo, ugqirha wakho ukhuphela idatha, ebonakala njengegrafu.
- Xa uvukile, uhamba, okanye uzilolonga, igrafu ibonisa imivalo ephezulu.
- Xa ulele kwaye ungashukumi, igrafu iba tyaba.
Ngokujonga le grafu, ugqirha wakho unokuvavanya umgangatho wakho wokulala. Umzekelo, ukuba inxalenye yasebusuku yegrafu ibonisa ukuphazamiseka rhoqo endaweni yomgca othe tyaba, oko kunokubonisa ukuphazamiseka kokulala okufana nokungalali kakuhle.
Ziziphi iingxaki zokulala ezinokubonwa nge-actography?
Olu vavanyo lusinceda sihlalutye imisebenzi yakho kunye neendlela zakho zokuphumla ukuze sibone iingxaki ezahlukeneyo zokulala .
- Ukungalali: Ubunzima obuqhubekayo bokulala okanye ukuhlala ulele.
- Iingxaki eziphambili ze-hypersomnolence ( Ukulala Okugqithisileyo Emini ): Iimeko apho ufumana ukozela okungalawulekiyo emini, njenge-
( Narcolepsy ). - Ukuphazamiseka kokulala okubangelwa yi-Circadian rhythm: Ukuphazamiseka kwewotshi yangaphakathi yomzimba wakho, njenge-delayed sleep phase syndrome, apho ufumana kunzima ukulala ebusuku kwaye usokola ukuvuka kusasa.
Nceda uqaphele ukuba nangona iluncedo, olu vavanyo alusebenzi kakuhle ekufumaniseni ukuphazamiseka kokulala okubangelwa ziimvakalelo zomzimba, ezifana ne Restless Legs Syndrome (RLS) .
Ngaba i-Actigraph kunye ne-Smartwatch zizinto ezifanayo?
Hayi, zahluke ngokupheleleyo. Abantu abaninzi bayabhidanisa ezi zinto zimbini, ngoko makhe sijonge indlela ezahluke ngayo.
| Uphawu | I-Actigraph | I-Smartwatch (umz., i-Apple Watch) |
|---|---|---|
| Injongo Eyintloko | Ukulinganiswa komgangatho wezonyango wemijikelo yokulala kunye nemisebenzi. | Ukusetyenziswa ngokubanzi kwabathengi (iifowuni, imiyalezo, ukomelela, ii-apps). |
| Itekhnoloji | Iqulethe i- Accelerometer ekhethekileyo yokulandelela intshukumo. | I-Accelerometer, izixhobo zokuvavanya izinga lokubetha kwentliziyo, i-GPS, nokunye. |
| Ukusebenzisana | Akukho nto; yenzelwe ukunxitywa kuphela. | Ukusebenzisana okuphezulu (isikrini sokuchukumisa, amaqhosha, ii-apps). |
| Ibhetri | Ihlala iiveki; akukho mfuneko yokutshaja. | Ifuna ukutshaja imihla ngemihla okanye rhoqo. |
Ngamafutshane, i-actigraph sisixhobo esikhethekileyo sezonyango. Nangona iwashi elihlakaniphile linokubonelela ngombono obanzi ngokulala kwakho, oogqirha baseNirogi Lanka baxhomekeke kulwazi oluchanekileyo noluneenkcukacha olubonelelwa yi-actigraph ukuze kufunyaniswe isifo.
Izinto ezibalulekileyo ekufuneka ziqwalaselwe
- I-Actigraphy yindlela elula nengenabungozi yokujonga iipateni zakho zokulala nokuvuka.
- Uza kunxiba isixhobo se-actigraph esihlahleni okanye eqatheni lakho, njengewotshi.
- Idatha eqokelelweyo inceda ugqirha wakho ukuba afumanise iimeko ezifana nokungalali.
- I-actigraph ayilo smartwatch; sisixhobo sokuxilonga isifo.
- Ukuze ufumane iziphumo ezichanekileyo, nceda ulandele imiyalelo kagqirha wakho ngononophelo. Ukuba uneengxaki, thetha ngqo nomboneleli wakho wezempilo. Ukuba ufumana imeko engxamisekileyo yezonyango, fowunela u-911 okanye undwendwele isebe lezonyango elikufutshane nawe.
