Indlela Yokulandelela Ukulala Kwakho usebenzisa i-Fitbit yakho
Akunabo bonke ubuthongo obunjweyo obulinganayo. Sonke siyazi ukuba kukho umda omkhulu phakathi kokufumana iiyure ezisibhozo zobuthongo obuphezulu, kunye neeyure ezisibhozo zokulala apho uhlala ulungelekile, kwaye uzive ngathi awunakwenzela ukuba uphendule. Ngexesha elithile, ukubalisa indlela owalala ngayo ngobusuku ngaphambi kokuba kuphelelwe yinto owakhumbula ngayo, nendlela ovakalelwa ngayo ngosuku olulandelayo.
Ngoku kukho iitoni zezixhobo ezahlukileyo ukukunceda ukuba ulandele indlela olala ngayo, kwaye abanye abathinteli bempilo, kuquka neenombolo zamaFitbit, banokufumana umsebenzi. Xa beqala ukubetha iimarike, ezi zixhobo zinokukwazi ukuxelela ixesha elide lokulala (okanye ubuncinane ungashukumi) kwaye xa ujikeleza (kwaye mhlawumbi uvuka). Kulungile kwaye konke, kodwa akuzange kwenzeke ngokubanzi ngokukuxelela ukuba ubuhle bobulele obunokufumana bubuphi.
Ngoku ukuba iteknoloji ithole kakuhle kakhulu. Abanye abaculi be-Fitbit, ngokomzekelo, abanokukuxelela nje ukuba ubude belele kangakanani, kodwa luhlobo luni lokulala obenokukufumana xa uphantsi kweemakhishithi. Ngaba ufuna ukwazi ukuba isebenza njani? Nantsi ingqungquthela kwindawo, kunye nendlela yokuqonda izigaba ezahlukeneyo zokulala ezilandelwayo.
Sisiphi Isixhobo Ndiyidingayo?
Ukuze usebenzise i-Stages Stages, kufuneka usebenzise ifowuni eyayixhasa. Okwangoku, ngaba bathengisi be-Fitbit ngokukodwa abalandeli iqondo lentliziyo yakho, ngokukodwa i-Fitbit Alta HR, i-Fitbit Blaze, kunye ne-Fitbit Charge HR. Zizo zonke iimboli ezigqithisiweyo zisesandla, kwaye uya kufuneka uzigcine kuzo ubusuku bonke - oko kuthetha ukususela ekuphumeni kwakho ukuya kulala ukuze uvuke ekuseni - ukwenzela ukuba umsebenzi usebenze. Kwaye, ukugqithisa umsila ebusuku kuthotyelwa kakhulu (ngokuqhelekileyo ndisusa iwashi kunye neengubo ngaphambi kokuba ndilele embhedeni), kodwa emva kokuba ndenze oko kwiiveki ezimbalwa ndagqitywa kuwo.
Ingaba isebenza kanjani
Ukuba ubuya kugqirha ukuze ufunde ubuthongo, izigaba zakho zokulala ziza kulinganiswa yi-electroencephalogram, eya kubeka ingqalelo kwingqondo yakho yomsebenzi. Unokuphinda uqhutyelwe kwezinye iimishini ezijonganisa ukunyakaza kwemizimba yakho.
Nangona i-Fitbit yakho ngokuqinisekileyo ayiyiyo indawo yokuza kubona ubuchwepheshe bokulala, ithola ezinye zezinto ezifanayo ngokubeka esweni intlawulo yenhliziyo kunye nokunyakaza kwakho ngexesha ulala (okanye uzama ukulala). Ukusebenzisa loo milinganiselo, iyakwazi ukwenza ukuqikelela. Ngokomzekelo, ukuba izinga lakho lentliziyo lihlala lifana kunye kwaye awuhambeli iyure, ke amathuba okuba ulele.
U-Fitbit uyakwazi ukujonga ukuhluka kwezinga lentliziyo yakho (HRV) ngexesha ulala, okukunceda ukugqiba xa uhamba phakathi kwamanqanaba okulala ahlukeneyo. Ngokucacileyo, ukulinganisa okufumeneyo akuyi kuba nzima kakhulu njengoko ungayifumana kugqirha, kodwa ukuba ufuna ulwazi olusisiseko malunga nawe kunye nendlela olala ngayo ngobusuku bokugqibela ngoko unokuyenza inkohliso.
Kuphi Ukujonga Ukufunda kwakho
Ukuze ubone iziphumo zakho zokulala, uzakufuneka ungene kwi-app yeFitbit kwaye uvumelanise isixhobo sakho - oko kuthetha ukuba uya kufuneka ukuba incedisi ifakwe kwi-iOS yakho okanye i-Android. Insiza yokulandela ubuthongo bakho yinto efanayo oyisebenzisayo ukubona amanyathelo akho. Xa uyenzayo, uza kubona iifom efutshane zeziphumo zakho kwi-tile yokulala (Ulale ngeeyure eziyi-7!). Uya kufuneka ulale ngeeyure ezingama-3 ukwenzela ukuba iziGaba zokulala zisebenze. Kwakungaze kusebenze ukuba kwenzeka ukuba ugqoke umculi wakho kwisihenqo sakho, okanye ukuba uphantsi kakhulu kumandla ebhetri.
Ukuba ufuna ukubona ngokuqinisekileyo oko kufundwa kwakho, thepha kwilo xesha lexesha lokulala ukuya kwideshibhodi yokulala. Ukusuka apho, uya kukwazi ukubona isigaba ngasinye sokulala esimele kwifom yegrafu ephula phantsi ixesha elide ulichitha kwiSiteji ngasinye sokulala kunye nokuba wawukufutshane kangakanani nomgomo wakho wokulala ubusuku.
Skrolela phantsi, kwaye uza kubona iziphumo zakho zokulala ubusuku, kunye nesilinganiso sakho sokulala seveki. Unokubamba kuyo nayiphi na icandelo lokulala ofuna ukuyiphakamisa inkcazelo yeeyure ngeyure malunga nendlela olala ngayo kunye neliphi igumbi lokulala owawukho ngexesha elithile. Ungaphinda uthinte kwiinkcukacha ezinjengeemini ezingama-30 eziqhelekileyo kunye neempawu zokuba ubuthongo bakho bufanani nabanye abantu bakho ubulili kunye nobudala.
Iintlobo ezahlukeneyo zokulala
Ngeenjongo zokulandelela, uFitbit wasebenza nabaphandi bokulala kunye ne-National Sleep Foundatio n ukugqiba ukugqamisa iintlobo ezine zokulala. Le yinto oya kubona xa ufundwa kusasa xa uvuka. Nantsi ukuphazamiseka ngamnye, kunye nencazelo yeFitbit kwinqanaba ngalinye lithetha ntoni:
Vukani
Xa kuziwa ukuphaphama ebusuku, abaninzi bethu bacinga ukuba ukuvuswa kuzo zonke iindaba ezimbi. Ukujika, ukuvuswa phakathi kobusuku kuyindawo eqhelekileyo yokulala. Enyanisweni, ukuvuswa naphina kwindawo yebhola ye-ballpark yamaxesha angama-10-30 ngobusuku obunye buqhelekileyo. Ngoko ke, ukuba ungomnye walabo bantu abajikeleza ngamaxesha ambalwa ngobusuku, okanye uvuka ukuze uphawule kanye okanye kabini, unjengomntu wonke. Akukho nto inokukhathazeka kakhulu.
Ukulala Ukukhanya
Ukulala ubumnyama xa umzimba wakho uqala ukuhlalisa ebusuku, ngumzuzwana xa uqala ukulala, kodwa unokuba lula ukuvuka kwakhona. Omhle umzekelo mhlawumbi loo mizuzu xa uhamba kwaye ulala esitimeleni okanye kwisihlalo somgibeli somoto osebenza naye. Xa ulele ebuthongweni obunzima, usenokuba uqaphela oko kwenzekayo malunga nawe, kwaye umntu unokukuvusa ngokulula kalula - kodwa ulele. Ngethuba lelo lokulala ubingakanani intliziyo yakho iya kuhla nantoni na xa uvukile. Kungenxa yokuba unako ukukhupha ngokukhawuleza akuthethi oku akusiyo isigaba esiluncedo - ubuthongo obumncedayo buncedisa itoni ngokuphulukiswa kwengqondo nangokwenyama, ngoko uziva ungcono kangcono emva kweyure yokulala ebusweni kunokuba wenze ngaphambi kokuba uqale ukunyunyuza. Kwam, ndichitha ixesha elide emva kokuba ndilale, kunye neeyure ezimbalwa ngaphambi kokuba ndivuke ekuseni.
Ubuthongo obukhulu
Ubuthongo obunzima luhlobo lobuthongo obufuna ukuba nobusuku bonke. Xa uvuka ekuseni kwaye ucinge "Gosh, ubusuku obukhulu bokulala," mhlawumbi unetoni yobuthongo obukhulu ebusuku. Xa ulele ebuthongweni obunzulu, njengoko unokucinga, kunzima ukukuvusa ngaphezu kwexesha lokulala okulula. Umzimba wakho uba mncinane ukuphendula kwisistim, ukuphefumula kwakho kuya kuhamba, kwaye izihlunu zakho ziqala ukuphumla. Ngethuba lokulala, isantya senhliziyo sakho siba rhoqo. Ngeli thuba umzimba wakho uqala ukubuyisela emzimbeni ukususela ngomhla ozayo. Eli nqanaba luza kunceda ngenkxaso yakho yokuzivikela, kwaye inokunceda kwimemori nokufunda. Ngelishwa, umntu omdala esiwafumanayo, ubuthongo obunzulu obunzima esisitholayo; nangona iipatheni zokulala zihluka ukusuka kumntu kumntu.
REM
Xa usuphumelele ngempumelelo kwisigaba sakho sokuqala sokulala okungqinileyo ngokuhlwa, uqala ukungena kwi-REM. Ngokuqhelekileyo uhlala kwi-REM yokulala ixesha elide ngexesha lokujikeleza kwemijikelezo eyenzeka kwisiqingatha sesibini sobusuku. Xa uhlala e-REM ubuthongo, ubuchopho bakho buba nzima. Kwiimeko ezininzi, amaphupha avela ngeli nqanaba. Ngexesha lokulala kwe-REM, izinga lakho lentliziyo likhawuleza kakhulu, kwaye amehlo akho aya kuhamba ngokukhawuleza ukusuka kwicala ukuya kwelinye icala. Imisipha engaphantsi kwentamo ayisebenziyo ngexesha lelo lokulala, inxalenye ekukhuseleni ukuba wenze into eyenzekayo kumaphupha akho. Ukulala kwe-REM kukunceda ekufundeni, ukulawula imizwa yakho kunye nememori. Ngethuba eli xesha ingqondo yakho yenza izinto ezenzekile ngosuku oludlulileyo, kwaye idibanisa imemori yakho ukuze igcinwe kwimemori yakho yexesha elide.
Indlela yokuphucula ukuFunda kwakho
Ngokungafani nokuthatha amanyathelo amaninzi kukunceda ufikelele, akukho ndlela ecacileyo yokuba unokuphucula njani ukulala kwakho kokufunda. Ngexesha leveki; nangona kunjalo, i-Fitbit inika iziphakamiso ngeendlela ongakwazi ukuphucula ngazo ezo manani.
- Ukunciphisa utywala. Nangona ukusela utywala ngaphambi kokulala kunokukunceda ukuba ulale, kunokukunceda ukuba uvuke ebusuku.
- Yakha ixesha lokulala rhoqo kunye nexesha lokuvuka. Ukuba ixesha lokulala rhoqo kunye nexesha lokuvuka liyinselele kuwe, unokubeka i-Fitbit yakho ukwenzela ukuba ikukhumbuze ukuba uhlalele ukulala ngexesha elifanayo ubusuku bonke, kwaye ngokukhawuleza uyakuvusa kusasa ngokubakho ukukhanya .
Ndiyazi mna, ukubeka nje loo ma-alamu amabini wenza umgama omkhulu ebuthongweni bam. Ndidla ngokubanjwa ngokukhawuleza ebusuku, ndibukele i-Netflix, okanye ndenza ezinye izinto ezungeze indlu. Ukuba nesandla sam ngobunono ukuba ndixelele lixesha lokuba ndijonge ukulala, kuyisikhumbuzo esihle, nangona andihlale ndithatha iingcebiso.
Kule mizila efanayo, ekubeni ndisebenza ekhaya, ndihlala ndihlala "ngokuvuka xa ufuna" ingqondo. Ukuhamba kwam kuhamba ngeenyawo ezili-10, akudingeki ukuba nditshatile okanye nditshintshe iingubo zam phambi kokuba ndiqale ukusebenza (yiyiphi ikhefu lokudla kwasemini!), Kwaye ngokuqhelekileyo ndivuka ngokusemgangathweni nge-7 ngosuku yonke. Oko kwathiwa, ngamanye amaxesha ndiyavuka ngo-7 ngomzuzu kwaye ndenze isigqibo sokuba ndibe nexesha elide. Xa oko kwenzekayo i-7:30 yokuvuka iyakwazi ukufuphi ngokukhawuleza kum 8:30 ukuqala kumhla wokusebenza. Nge-Fitbit yam, ndiyibeke ku-buzz ngokukhawuleza ngo-8 ekuseni ukuba andiyi kunyuka kwaye ndihamba. Kulo hlobo lwenkinobho yokugqibela yokunyusa ukusa ukuba ndiqiniseke ukuba ewe, ngokwenene lixesha lokuqalisa ukusebenza.
Ukuba uhlala unenkathazo yokulala ngokwaneleyo, mhlawumbi ixesha lokuba uhambe ubone uchwepheshe wezobugcisa. Ukufunda kwakho kwi-Fitbit yakho inokuba luncedo lugqirha wakho ukujonga kwaye ufumane ingcamango eseleyo yimiba yakho, ngoko unokunyusa izifundo ezifanelekileyo okanye unyango ukuba uya phambili.