Ngaba uhlala ulala emini? Masifunde nge-Epworth Sleepiness Scale (ESS)?

Kuqhelekile ukuba sizive silele kancinci emini ngamanye amaxesha. Nangona kunjalo, ukuba uhlala ulala emini kangangokuba awukwazi ukwenza imisebenzi yakho yemihla ngemihla, yinto ekufuneka uyixhalabele. Namhlanje, siza kuthetha ngendlela elula yokukunceda wazi ukuba ulala kangakanani emini.

Yintoni i-Epworth Sleepiness Scale?

Ngamafutshane, i-Epworth Sleepiness Scale, okanye i-ESS ngamafutshane, yimibuzo emfutshane onokuyisebenzisa ukuvavanya ukuba kulula kangakanani ukulala emini. Kufana nokuzihlola kancinci. Ilinganisa ukuba kunokwenzeka kangakanani ukuba ulale emini, nokuba uhleli nje okanye wenza into ethile.

Kukho imibuzo esibhozo kweli phepha lemibuzo. Le mibuzo ibuza ngeemeko eziqhelekileyo, zemihla ngemihla ezinokukwenza ulale okanye uvale amehlo akho. Umzekelo, xa ubukele iTV okanye ufunda incwadi. Kufuneka uphendule umbuzo ngamnye kwisikali se-zero (ungalali) ukuya kwisithathu (kunokwenzeka kakhulu ukuba ulale).

Isetyenziswa nini le nto?

Ngoku makhe sibone ukuba ugqirha angayisebenzisa nini i-Epworth Sleepiness Scale.

• Chonga ngqo indlela okukuchaphazela ngayo ukulala kwakho emini. Ungathi, "Gqirha, ndiyalala emini." Kodwa oku kuya kukunceda uqonde ukuba buhlungu kangakanani kwaye kuphazamisana kangakanani nomsebenzi wakho.
• Linganisa ubuthongo bakho emini emva kokuba uqalise amayeza okanye ufumene unyango. Khawuthelekelele ukuba unikwe ipilisi yokulala. Oku kuya kukubonisa ukuba ubuthongo bakho bunciphile, bunyukile, okanye abutshintshanga.
• Oku kukwaluncedo ekuqinisekiseni ukuba ngaba kufuneka uvavanyo olongezelelweyo ukuze kuqinisekiswe ukuba unesifo esithile esichaphazela ubuthongo bakho, esifana ne-sleep apnea okanye i-narcolepsy .

Into ebalulekileyo kukuba i-Epworth Sleepiness Scale ayisiyo "uvavanyo lokuxilonga" lweengxaki ezinxulumene nokulala. Oko kukuthi, ayinakukwazi ukufumanisa isifo ngokwayo. Nangona kunjalo, luvavanyo lokufunda ngakumbi ngempawu yokulala emini, nokuqonda ukuba iphazamisa kangakanani imisebenzi yakho yemihla ngemihla. Idla ngokugqitywa njengenxalenye "yeSifundo sokulala", oko kukuthi, isifundo sokulala, ngaphambi kokuba isigulana sinikwe ulwazi.

Isebenza kanjani lento?

Isikali sokulala sase-Epworth sisilingo sokuzihlola esithatha imizuzu embalwa nje ukugqiba. Sidla ngokwenziwa njengohlobo lwedatha yempilo eyenziwe sisigulana, ngaphambi kokuba ubone ugqirha.

Okokuqala, kufuneka ufunde umbuzo ngamnye ngononophelo. Emva koko, kufuneka uphendule umbuzo ngamnye kwisikali esiqala ku-zero ukuya ku-three. Phendula ngokunyaniseka kangangoko unako. Olu vavanyo aluceli ezinye iinkcukacha malunga nokulala kwakho, ngaphandle kokukunika amanqaku ukusuka ku-zero ukuya ku-three.

Wakuba ugqibile olu vavanyo lokuzihlola, ugqirha uza kudibanisa amanqaku owanike wona ukuze afumane amanqaku akho ewonke. Emva koko, ngokusekelwe kuloo manqaku, baza kuwasebenzisa ukunceda ekuxilongeni nasekugqibeni ukuba ngaba kufuneka uye `kuvavanywa ubuthongo'.

Yeyiphi imibuzo ebuzwa apha?

Kulungile, ngoku makhe sijonge imibuzo esibhozo kwi-Epworth Sleepiness Scale. Kufuneka ulinganise ukuba unokuba nethuba elingakanani lokulala kuzo zonke ezi zihlandlo. Oko kukuthi, kufuneka unike amanqaku ukusuka ku-0 (akukho thuba lokulala) ukuya ku-3 (kunokwenzeka kakhulu ukuba ulale).

• Xa uhleli phantsi ufunda into ethile: Khawuzithelekelele ufunda iphephandaba, incwadi, okanye into ethile kwifowuni yakho. Ngaba uyalala ke ngoko?
• Xa ubukele iTV: Ngaba uyawavala amehlo akho xa uhleli kwigumbi lokuhlala ubukele iTV?
• Xa uhleli nje kwindawo kawonke-wonke (umz., intlanganiso, umsitho): Khawuthelekelele umamele umntu ethetha kwintlanganiso, okanye ehleli nje etafileni yesidlo sangokuhlwa. Ngaba uyalala ngamaxesha anjalo?
• Xa ungumkhweli emotweni kangangeyure enye ngaphandle kokuma: Ngaba uyalala xa usecaleni kwemoto kangangeyure enye?
• Xa ugoba ukuze uphumle emini: Ukuba ugoba ukuze uphumle okwethutyana emini, ngaba uyalala ngelixa usenza loo nto?
• Xa uhleli kwaye uthetha nomnye umntu: Uyakhumbula ukuba ulele xa uhleli kwaye uthetha nomhlobo okanye ilungu losapho?
• Xa uhleli phantsi emva kokutya (ngaphandle kotywala): Ngaba uziva ulele nje xa uhleli phantsi emva kokutya isidlo sasemini okanye sangokuhlwa (ukuba awuzange usele utywala)?
• Xa uqhuba imoto, xa ubambeke kwitrafikhi imizuzu embalwa: Ngaba uziva ufuna ukulala xa uqhuba imoto, ubambeke kwitrafikhi imizuzu embalwa, okanye xa ubambeke kwitrafikhi imizuzu embalwa?

Xa uphendula le mibuzo, kufuneka ucinge ngobomi bakho bamva nje kwaye ubunike amanqaku owacinga ngokwenene . Umzekelo, ukuba awukaze ulale ngelixa ubukele iTV, yinike u-zero (0). Kodwa, ukuba uvala amehlo akho kwangoko xa uqala ukubukela iTV, mhlawumbi kufuneka uyinike u-three (3). Uyifumene?

Zithini iimpawu?

Amanqaku e-Epworth Sleepiness Scale aqala kwi-zero (0) ukuya kumashumi amabini anesine (24).

• Amanqaku ukusuka ku-0 ukuya kwi-10 abonisa ukuba ukozela kwakho emini kuyinto eqhelekileyo. Ngamanye amaxesha amanqaku angaphantsi kwe-10 athetha ukuba asiyonto yokuxhalaba ngayo, okanye ukuba unokuba nobunzima bokulala (`(Ukungalali)`).
• Amanqaku ukusuka kwi-11 ukuya kwi-24Ukuba kunjalo, oko kuthetha ukuba ulala kakhulu emini, okanye ngendlela engaqhelekanga. Oku kungaba yimpembelelo embi yeyeza olisebenzisayo, okanye kungaba yimbangela yengxaki yempilo engabonakaliyo.

Ukuchaneka, uluhlu lwamanqaku lulandelayo:

• 0 ukuya ku-5: Ukungalali kakuhle emini (ngokwesiqhelo).
• 6 ukuya kwi-10: Ukozela okungakumbi emini (kodwa kusese kuluhlu oluqhelekileyo).
• 11 ukuya kwi-12: Ukulala kakhulu emini.
• 13 ukuya kwi-15: Ukulala okuphakathi ukuya kokugqithisileyo emini.
• 16 ukuya kuma-24: Ukulala kakhulu emini.

Khumbula, ukuba amanqaku akho ali-11 nangaphezulu, kunokufuneka wenze utshintsho oluthile kwindlela olala ngayo ebusuku. Okanye, ugqirha unokucebisa uvavanyo olongezelelekileyo ukuze kuqinisekiswe ukuba ukulala kwakho kakhulu emini kubangelwa yimeko yezonyango efihlakeleyo, imeko yempilo yengqondo, iyeza okanye amayeza owasebenzisayo, okanye "ingxaki yokulala ephambili."

Ndiza kuzazi nini iziphumo zovavanyo?

Eyona nto ingcono kukuba ungazifumana iziphumo zakho kwangoko emva kokuba ugqibile ukuzivavanya, olu luluhlu lwemibuzo. Ugqirha uza kudibanisa amanqaku akho aze athethe nawe malunga nokuba athetha ukuthini na nokuba ufuna olunye uvavanyo.

Yintoni omawuyenze emva koko ukuba amanqaku angekho phakathi?

Masithi amanqaku akho e-Epworth Sleepiness Scale angaphezulu kwe-11. Ukuba kunjalo, ugqirha wakho unokufuna ukwenza uvavanyo olongezelelekileyo lokufumanisa ukuba yintoni ebangela ukuba uzive udiniwe kwaye ulele emini. Khumbula, ukulala kakhulu emini luphawu, asisosifo. Ke ngoko, kwenziwa uvavanyo lokufumanisa ukuba yintoni kanye kanye ebangela olu phawu.

Ufanele uye nini kugqirha?

Ukuba uhlala uziva ulele emini, kwaye kunzima ukuhlala uphaphile nokuba wenza imisebenzi yemihla ngemihla, kungcono ukubona ugqirha ukuze akunike icebiso.

Ukulala kakuhle ebusuku kunokukunceda usebenze kakuhle emini. Kodwa ngamanye amaxesha, amayeza okanye iimeko ezithile zonyango zinokuphazamisana nokulala kakuhle ebusuku. Kulapho uziva udiniwe kwaye ulele emini. Ngoko ke, esi Sikali Sokulala sase-Epworth sisiqalo esihle soogqirha sokuvavanya indlela ukulala kwakho emini okukuchaphazela ngayo. Ukuba unengxaki yokuhlala uphaphile emini, kutheni ungathethi nogqirha?

Ngoko ke, zeziphi izinto ezibalulekileyo ekufuneka sizikhumbule kwizinto esithethe ngazo?

• I-Epworth Sleepiness Scale (ESS) yimibuzo elula onokuyisebenzisa ukuze uhlole inqanaba lakho lokulala emini.
• Nangona oku kusenokungayichongi ngqo ingxaki yokulala, kukunika ingcaciso efanelekileyo yokuba ingaba unengxaki efihlakeleyo na.
• Ukuba amanqaku ali-11 nangaphezulu, oko kuthetha ukuba ulala kakhulu emini. Kwimeko enjalo, kubalulekile ukufuna ingcebiso kagqirha.
• Musa ukucinga ukuba ukulala rhoqo emini kuyinto eqhelekileyo. Kungaba luphawu lwengxaki yempilo. Ngoko ke, kubalulekile ukuthetha nogqirha uze wenze olu hlobo lovavanyo ukuba kuyimfuneko.

Ukulala , Isikali Sokulala sase-Epworth, i-ESS, ukulala emini, iingxaki zokulala, iimvavanyo zokulala, uvavanyo lwempilo