Ukulala kakuhle phantse kunamandla amakhulu Kwihlabathi apho sihlala sijikeleza, sisela ikofu, kwaye sicima ii-alamu ngokungathandi, ngethamsanqa, akusafuneki ukuba uye kwilebhu egcwele iingcingo ukuze ufumane indlela olala ngayo: iwashi lakho elihlakaniphileyo linokuba sisixhobo sokwenyani sokujonga ubuthongo. isixhobo sokujonga ukulala esiphucukileyo uyakwazi ukurekhoda okwenzekayo ubusuku ngabunye ngelixa uqhawula unxibelelwano.
Kunokuba ikuxelele nje ukuba "ulele iiyure ezi-6 okanye ezi-7", ii-smartwatch zanamhlanje zinokuhlalutya amanqanaba okulala, isantya sentliziyo, ukuphefumla, ioksijini yegazi, ubushushu besikhumba, ukurhona, kunye neepateni zexesha elideNgalo lonke olo lwazi, kwaye uxhomekeke ngakumbi kwii-algorithms ze-AI, ungaqonda ukuba kutheni ezinye iintsuku uvuka uzive uhlaziyekile kwaye ezinye iintsuku uzirhuqa nangona iwotshi ibonisa iiyure ezininzi ebhedini.
Kutheni unomdla wokulandelela ukulala kwakho nge-smartwatch?
Namhlanje sinayo ezandleni zethu. izinzwa eziphambili kakhulu nezifikelelekayo kwiminyaka embalwa eyadlulayo yayibonwa kuphela kwiindawo zonyango. Ukusebenzisa iwashi elihlakaniphile njengesixhobo sokujonga ubuthongo akuyonto nje eqhelekileyo: yindlela esebenzayo yokwenza njalo ukuze ndikwazi ngcono kwaye ndibone iipateni ezingabonakaliyo kubomi bemihla ngemihla.
Ekuhambeni kwexesha uqala ukukubona oko Imikhwa ethile ibangela okanye yonakalise ubuthongo bakho: isidlo sangokuhlwa esinzima kakhulu, uqeqesho olunzulu ngomzuzu wokugqibela, ixesha elininzi lokujonga isikrini ebusukuUkulala ngamaxesha ahlukeneyo kakhulu ngeempelaveki... Iwotshi ibeka amanani kuzo zonke ezo zinto kwaye ikunceda ukuba uhlengahlengise indlela yakho yokuphila ukuze usebenze ngcono kwaye uzive ungcono.
Kubalulekile ukuba icace loo nto umntu ngamnye une "profayili yokulala" eyahlukileyoUbudala, ubunzima, ubude, inqanaba lomsebenzi womzimba, uxinzelelo, iimeko ezikhoyo, kunye namayeza zonke zinempembelelo enkulu. Yiyo loo nto kungenangqiqo ukuthelekisa idatha yakho neyomnye umntu: ukuba nje iqabane lakho lilele ubuthongo obunzulu okanye isantya sentliziyo esiphantsi ebusuku akuthethi ukuba ulala kakubi; wahlukile nje.
Ingaba kukhuselekile ukulala unewotshi evuliweyo?
Omnye wemibuzo eqhelekileyo kukuba ingaba ulale kakuhle kwaye ukhululekile nge-smartwatchNgokubanzi, impendulo nguewe. Iimodeli zangoku zihlala zikhaphukhaphu, zinemitya ethambileyo, engenazo izinto ezibangela ukuba umntu angabi namdla, eyenzelwe ukunxitywa iiyure ezingama-24 ngosuku, iintsuku ezisi-7 ngosuku, iintsuku ezisi-7 ngosuku, ngaphandle kokungonwabi.
Ngokuphathelele imiba yobugcisa, iiwotshi zanamhlanje ziyasetyenziswa Izinzwa zeBluetooth Low Energy kunye ne-optical Zikhupha ukukhanya okubuthathaka kakhulu ukulinganisa ukubetha kwentliziyo yakho. Akukho mitha ingaqhelekanga okanye ukuqhambuka kombane; zizixhobo ezenzelwe ukusetyenziswa rhoqo, kuquka xa ulele.
Isitshixo sikuhlengahlengiso: Musa ukuzinxiba ziqine kakhulu okanye zikhululeke esihlahleni sakhoZifanele zilingane kakuhle ukuze isivamvo sentliziyo siqhagamshelane kakuhle nolusu, kodwa singangeni ngaphakathi. Abantu abaninzi bafumanisa ukuba imitya yenylon elukiweyo okanye izinto ezithambileyo xa ulala, kuba zilungelelana ngcono nemo yesandla kwaye azikhathazi kangako xa utshintsha indawo.
Indlela yokulinganisa ngokuchanekileyo ukulala nge-smartwatch yakho
Ukuze iwotshi yakho ilandelele ngokuchanekileyo ubuthongo bakho, kufuneka unyamekele izinto ezimbalwa. iinkcukacha ezisisiseko zokusetyenziswaAzinzima, kodwa zenza umahluko phakathi kwegrafu eluncedo kunye nesiphithiphithi esingakuxeleli nto.
- Unxiba iwotshi ubusuku bonke.Ukuba uyisusa phakathi kuba ikukhathaza, idatha yobo busuku ayizukunceda nganto.
- Ukulungiswa okufanelekileyo kwentambo: ayinqandi ukujikeleza kwegazi okanye ayikhululekanga kangangokuba inzwa "ayilahlekelwa" sisignali eluswini.
- Sebenzisa isenzi sentliziyo ngexesha lokulala; ezinye iimodeli zikuvumela ukuba umisele imo "yobusuku kuphela".
- Ikwavuselela inzwa yokuhamba. (i-accelerometer), ibalulekile ekufumaneni utshintsho kwindlela yokuma kunye nezigaba.
Ukuba iwashi lakho elihlakaniphile liyakuvumela, kuyathakazelisa kakhulu ukulibeka kwi-app. injongo yakho yokulala kunye nexesha lakho lokulala eliqikelelweyo kunye nexesha lokuvuka. Oku kunceda i-algorithm ukuba ichonge ngokuchanekileyo xa ulele ngokwenene kwaye xa uhleli nje kusofa ubukele umboniso.
Yeyiphi idatha yokulala enokurekhodwa yi-smartwatch?
Iismartwatch zanamhlanje zidlulele ngaphaya kokubala iiyure nje ebhedini. Ngokudibanisa izinzwa ezahlukeneyo, zinokukunika imephu eneenkcukacha ezininzi zobusuku bakhongolwazi olufana nolu lulandelayo.
Ixesha elipheleleyo lokulala kunye nokungaguquguquki
Okokuqala, iwotshi iyabala Zingaphi iiyure nemizuzu oleleyo?ukwahlula phakathi kwexesha elichithwa ebhedini nexesha lokulala lokwenyani. Oku kukuvumela ukuba ubone ukuba ukufutshane okanye kude neengcebiso eziqhelekileyo (kubantu abadala, isiqhelo siphakathi kweeyure ezisi-7 nezisi-9, nangona kukho umahluko ngamnye).
Ezinye ii-apps zibonisa ukulala okungaguqukiyoNgamanye amazwi, zingaphi iintsuku ngeveki ozifezekisayo usukelo lwakho lokulala? Olu vavanyo lubalulekile: akuncedi kakhulu ukulala iiyure ezili-10 ngosuku olunye ukuba ezinye iintsuku ezintandathu awufumani zi-4 okanye ezi-5. Umzimba wakho uza kukubulela. iinkqubo ezizinzileyo ngaphezu kokulala kakhulu ngempelaveki.
Amanqanaba okulala: ukukhanya, ukujula, kunye ne-REM
Ngokusekelwe kwiisensa, iwashi lakho elihlakaniphile lidla ngokwahlula ubusuku bube izigaba okanye izigaba ezahlukeneyo:
- Ukulala kancinciIsigaba sokutshintsha phakathi kokuvuka nokulala. Izihlunu zakho ziyakhululeka, amehlo akho ahamba kancinci, kwaye kulula ukuvuka.
- Ubuthongo obunzulu (i-REM engaphucukanga): Eli linqanaba apho umzimba uzilungisa ngokwenene. Amaza obuchopho acotha kakhulu, intshukumo incinci, kwaye kunzima kakhulu ukuvuka. Kulapho uninzi lweziganeko amandla omzimba ayatshaja.
- Ukulala kwe-REMIxesha lamaphupha aqatha kakhulu. Amehlo ahamba ngokukhawuleza phantsi kweenkophe, ingqondo isebenza iimvakalelo kunye neenkumbulo kwaye ukufunda kosuku kuyaqiniswa.
Phakathi kwezi zigaba zimbini kuhlala kukho izigaba eziphakathi ezitolikwa zii-algorithms iipateni zokuhamba, ukubetha kwentliziyo, kwaye, kwezinye iimeko, ukuphefumlaIsiphumo sigrafu eneebhloko ezinemibala ebonisa ukuba uchithe ixesha elingakanani kwisigaba ngasinye kwaye ngamaxesha obusuku ngawaphi.
Ioksijini yegazi, ukuphefumla, kunye nobushushu
Iimodeli eziphambili kakhulu zongeza imilinganiselo enomdla kakhulu ukuze zisondele kwi isixhobo sokujonga ukulala esikufutshane nengcali kusetyenziswa isihlakala kuphela.
- Ioksijini yegazi (SpO₂) ngexesha lokulalaNgokulinganisa ubungakanani bokukhanya okufunxwa ligazi nge-optical sensor, iwotshi ibala ipesenti yokwanda kweoksijini. Ukuwa rhoqo okanye ixesha elide kunokuba luphawu [lwengxaki/isifo/isifo/njl.]. iingxaki zokuphefumla ebusuku, njenge-sleep apnea, nangona zingathabathi indawo yovavanyo lweklinikhi.
- Ukuphefumla rhoqoEzinye izixhobo zibala ukuphefumla kwakho ngomzuzu ubusuku bonke kwaye zibone ukungahambelani okubonakalayo. Utshintsho olukhawulezileyo lunokunxulunyaniswa ukuxinana, uxinzelelo, isifuba okanye ezinye izinto.
- Ubushushu besikhumbaEzinye ii-smartwatches zilinganisa ubushushu ngokuchukumisa isihlahla sakho zize zibuthelekise nobude bexesha oqhele ukuba kulo. Utshintsho lwasebusuku lunokunxulunyaniswa umkhuhlane, utshintsho lwehomoni, isigaba somjikelo okanye nje ukuba igumbi lishushu kakhulu okanye libanda kakhulu.
Lo lonke olu hlobo lwedatha yebhayomethrikhi lunceda iwotshi ingakuxeleli nje ukuba ulala kangakanani, kodwa indlela umzimba wakho osabela ngayo xa ulele Kwaye ukuba kukho imiqondiso engaqhelekanga ephinda-phindayo.
Ukufunyanwa kokurhona kunye "nesilwanyana esileleyo"
Amanye amaqonga adibanisa iimpawu ezinomdla kodwa eziluncedo, ezinje ukufumanisa ukurhona kusetyenziswa imakrofoni yefowuni ephathwayo idityaniswe nedatha evela kwiwotshi yakho. Ngale ndlela ungabona ukuba uchitha ixesha elingakanani ubusuku urhona kwaye uyinxulumanise nokwehla kwamanqanaba eoksijini okanye ukuvuka rhoqo.
Kukwakho neenkqubo ezisekelwe kwiziphumo zophando lwakho kunye iipateni zokulala ixesha elideBakunika "isilwanyana samaphupha" (isikhova, ingonyama, ihlengethwa, njl.njl.) kwaye bacebisa isicwangciso soqeqesho esilungiselelwe wena. Yindlela elula nebonakalayo yokuqonda ukuba ungumntu ovuka kade, ovuka kwangethuba, okanye ukuba ufuna ubuthongo obufutshane ukuze usebenze kakuhle.
Iwashi lakho elihlakaniphile liyazi njani ukuba ulele?
Umlingo (eneneni, ubuchwepheshe obucocekileyo) wezi zixhobo usekelwe imithombo emibini emikhulu yolwaziUkuhamba kwakho kunye nesantya sentliziyo yakho. Ukusuka apho, ii-algorithms zijonga idatha yereferensi kwaye zigqibe ukuba uvukile, ulele kancinci, ulele nzulu, okanye ulele nge-REM.
Indima yesivamvo sokuhamba (i-accelerometer)
I-accelerometer sisixhobo sokuvavanya idatha esirekhoda iintshukumo kwii-axes ezininzi: xa ushukumisa isihlakala sakho, mangaphi amanyathelo owathathayo, mangaphi amaxesha otshintsha indawo olala kuyo ebhedini… Emini isetyenziselwa ukubala amanyathelo, ukuqikelela iikhalori okanye ukurekhoda imisebenzi yezemidlalo; ebusuku, ukufumanisa ukuba awuphumli okanye, ngokuchaseneyo, phantse awushukumi.
Ukuba iwotshi ifumanisa ukuba ubuyinxibile ixesha elide ukuhamba kancinci nangeeyure zasebusukuOku kuthetha ukuba ulele. Utshintsho olukhawulezileyo kwindawo ohlala kuyo, ukuhlala ebhedini, okanye ukuvuka uye kwigumbi lokuhlambela lubonakala njengeentshukumo zokuvuka kancinci okanye njengexesha lokuvuka ngokupheleleyo, kuxhomekeke kwixesha lazo.
Isixhobo sokuvavanya izinga lokubetha kwentliziyo kunye nokukhanya okuluhlaza
Esinye isivamvo esibalulekileyo sisivamvo sentliziyo esibonakalayo, esisekelwe kwi ifotoplethysmography (PPG)Ngasemva kwewotshi uza kubona ukukhanya okuluhlaza: oku kukukhupha umsebe eluswini. Igazi lifunxa ukukhanya okuseleyo kwaye okuseleyo kuyabonakaliswa; kuxhomekeke kubungakanani begazi elidlulayo ngentliziyo nganye, ukukhanya okubonakalayo kuyatshintsha kwaye iwotshi ibala ukubetha kwentliziyo yakho ngokufanelekileyo.
Ngexesha loqeqesho oluqatha, intliziyo ibetha ngokukhawuleza, Igazi elingakumbi liyajikeleza kwaye ukukhanya okungakumbi kubonakaliswaOku kuxelela iwotshi ukuba usebenza ngokukhutheleyo. Ebusuku, inkqubo yakho yemithambo-luvo ye-parasympathetic ithatha indawo yayo, isantya sentliziyo yakho siyehla, kwaye iwashi lakho elihlakaniphileyo libona ukukhanya okungakhanyi kangako, nto leyo ebonisa ukuba uphumle kakhulu.
Ngokudibanisa iigophe ze izinga lokubetha kwentliziyo, ukuguquguquka kwesantya sentliziyo (HRV), kunye nokuhambahambaIi-algorithms ziqikelela amanqanaba okulala. Umzekelo, xa ulele kwi-REM, izinga lentliziyo yakho lidla ngokunyuka kancinci xa lithelekiswa nokulala ubuthongo obunzulu, nokuba awushukumi kangako.
Ukuguquguquka kwesantya sentliziyo kunye "nokubuyela esiqhelweni"
Ukwahluka kwesantya sentliziyo (HRV) kulinganisa umahluko omncinci phakathi kokubetha kwentliziyo ngokulandelelana. Akufani ukuhlala ubetha ngamaxesha aqhelekileyo ngokugqibeleleyo njengoko kunjalo ukuba notshintsho oluncinci. ukushukuma phakathi kokubetha kwentliziyoI-HRV ephezulu idla ngokubonisa ukuba usempilweni kwaye uyakwazi ukubuyela kwimeko yesiqhelo; i-HRV ephantsi kakhulu inxulunyaniswa noxinzelelo, ukudinwa, okanye umgangatho ophantsi wokulala.
Ezinye ii-apps eziphambili, ezifana nezo zijoliswe kubadlali, ziyadityaniswa I-HRV yasebusuku, ukubetha kwentliziyo okuphumlayo, iiyure kunye nomgangatho wokulala, kunye nokuzilolonga komzimba kwemihla ngemihla ukukunika amanqaku okubuyela kwimeko yesiqhelo. Umzekelo:
- Ukubuyela kwimeko yesiqhelo (okanye i-100%) ibonisa ukuba ukulungele umgudu onzima.
- Ukubuyiselwa okuqhelekileyo Icebisa ukuba ungaziqeqesha ngolonwabo, kodwa ungagqithisi.
- Ukubuyela kwimeko yesiqhelo Ikuxelela ukuba lixesha lokuba unciphise isantya, ubeke phambili ukuphumla, mhlawumbi uphonononge imikhwa yakho.
Ezi ntlobo zeemetrikhi zenza ukuba ukulandelela ubuthongo kube lula isixhobo esisebenzayo sokugqiba ukuba loluphi uqeqesho omele ulwenze, ngamandla angakanani, okanye xa kufanelekile ukungazibhokoxi kakhulu, endaweni yokuthembela kuphela "kwiimvakalelo" xa uvuka.
Amanqaku omgangatho wokulala: ukuqonda elo nani ukusuka ku-0 ukuya kwi-100
Phantse zonke iiplatifomu zokulandelela zishwankathela ubusuku ngabunye inqaku lokulala, idla ngokuba kwisikali esiqala ku-0 ukuya kwi-100. Asilobanga lemfundo, kodwa kuyanceda ukuthelekisa ubusuku bakho nomnye nomnye.
Ngokwesiqhelo itolikwa into efana nale:
- 90 – 100: igqwesileUlale iiyure ozifunayo, ulala kakuhle kwaye ungavuki kakhulu.
- 80-89: kulungileUbusuku obuhle kakhulu, mhlawumbi kunye namanqaku athile anokuphuculwa (ukungabi nzulu kangako, ukuphazamiseka okuthile, njl.njl.).
- 60 – 79: yamkelekileUlele, kodwa umgangatho wawungemhle kangako; kusenokwenzeka ukuba ubungenazo iiyure ezininzi okanye ubuthongo obunzulu busenokuba abuzange bube buhle kangako.
- Ngaphantsi kweminyaka engama-60: ihlwempuMfutshane kakhulu, uqhekekile kakhulu, okanye uneempawu ezibonisa ukuphumla okungalunganga.
Elo nqanaba libalwa ngokudibanisa ubude bexesha, ukusebenza kakuhle (ipesenti yexesha olala ngalo ebhedini), ukusasazwa kwesigaba, izinga lokubetha kwentliziyo, i-HRV, ukuphefumla, kunye nedatha yakho yobuqu (ubudala, ubunzima, indlela yokuphila, njl. njl.). Umenzi ngamnye uneendlela zakhe zokusebenza, ngoko ke azifani ngokuthe ngqo phakathi kweempawu, kodwa ziluncedo kakhulu ekulandeleleni inkqubela yakho.
Zithembeke kangakanani ezi zilinganiso?
Kulapho ke kubalulekile khona ukulawula ulindelo. I-smartwatch ifumana ugqozi kubuchwepheshe obusetyenziswa kumayeza okulala, njengo... ii-actigraphs zeklinikhi (ii-accelerometers zesandla)Kodwa asiyo-polysomnograph yesibhedlele elinganisa ngokuthe ngqo umsebenzi wobuchopho bakho.
Izifundo ezithelekisa iibhanti zesandla zorhwebo, ii-actigraphs zonyango kunye ne-polysomnography Zibonisa ukuba izinto ezinxitywayo:
- Babala kakuhle ngokwaneleyo ixesha lokulala elipheleleyo kunye nesantya semini/sebusuku.
- Banobunzima obungakumbi ukuchonga ubude kunye nokusasazwa kwesigaba ngasinye (ukukhanya, nzulu, iREM).
- Ba no kukwazi ukulinganisela kakhulu okanye ukuthabatha lula ubuthongo bakho Ngokuxhomekeke kwimodeli kunye ne-algorithm: ukuba uhlala ungashukumi ufunda ebhedini, banokucinga ukuba sele ulele; ukuba uhamba kakhulu ngelixa uphupha, ngamanye amaxesha batolika ukuba uvukile.
Yiyo loo nto iingcali ezininzi zishwankathela imeko ngombono ocacileyo kakhulu: "Isandla asiyongqondo"Isensa esihlahleni sakho ayisoze ibone okwenzekayo kwi-cerebral cortex yakho ngokuchanekileyo njenge-EEG egcwele ii-electrodes ezinamathele entlokweni yakho.
Nangona kunjalo, ii-smartwatches ziyasebenza Ixabiseke kakhulu ekufumaneni umbono wehlabathi jikelele wemijikelo yakho yokulala, iishedyuli, ukuhlala uhleli rhoqo, ukulala okanye ukulala eminiBanokukujonga iiyure ezingama-24 ngosuku, iintsuku ezisi-7 ngeveki, iinyanga okanye iminyaka, into engenakwenzeka kwiimvavanyo zeklinikhi eziqhelekileyo, kwaye basebenze njengenkxaso egqwesileyo kwindlela ocinga ngayo.
Ukuba unayo iingxaki ezingapheliyo zokulala, ukuvuka rhoqo, ukurhona kakhulu ngenxa yokuminxeka, okanye ukozela okuyingozi eminiIwotshi yindlela yokuqala yokubona: kwezi meko kuyacetyiswa ukuba ubonane nengcali yokulala, eza kusebenzisa iimvavanyo ezifana ne-polysomnography, i-electroencephalogram, njl.
Imizekelo yee-smartwatch ezineempawu zokulala eziphambili
Sele kukho iimodeli ezininzi ezikwimarike ezinezakhono zokulandelela ubuthongo, kodwa ezinye zibalasele ngakumbi kwi ubunzulu bemilinganiselo yayo okanye ixabiso layo lemaliNgaphandle kokudwelisa yonke ikhathalogu enokwenzeka, le mizekelo ibonisa kakuhle into onokuyifumana.
I-Garmin Venu 2: Ukulandelela okuphambili kunye "nebhetri yomzimba"
I-Garmin Venu 2 inikezela ngovavanyo olupheleleyo kakhulu lokulala: idibanisa inzwa yentshukumo, izinga lokubetha kwentliziyo kunye neemetrikhi eziphambili ukukunika amanqaku emihla ngemihla kunye neenkcukacha zezigaba zakho zokulala (ezikhanyayo, ezinzulu kunye ne-REM), ukuvuka kunye nokuphefumla.
Umsebenzi wayo "webhetri yomzimba" okanye ibhetri yomzimba Idibanisa idatha yokulala, uxinzelelo, kunye nemisebenzi emini yonke, iyinciphisa ibe yinombolo ukusuka ku-0 ukuya kwi-100 ebonisa inqanaba lamandla akho. Okukhona inani liphezulu, kokukhona "utshaja" ngakumbi ukuze ukwazi ukujongana nokuzilolonga okunzima kunye neentsuku; ukuba uvuka uzive uphantsi, iwotshi ngokwayo ikukhuthaza ukuba uphumle.
I-Galaxy Watch: inkqubo yendalo elungileyo, kodwa ukulandelela okuncinci
Iiwotshi zeGalaxy zinokulinganisa ubuthongo, ingakumbi ukusuka idatha yentshukumo kunye nezinye iiparameter ezongezelelweyoNgokuxhomekeke kwimodeli, indima yesivamvo sesantya sentliziyo ekubaleni ubuthongo incinci kakhulu kunakwezinye iiwotshi ezikhethekileyo, ngoko ke ukuchaneka kwamanqanaba okulala kusenokuba phantsi kancinci.
Ngenxa yoko, zidibana kakuhle kakhulu ne-ecosystem ye-Android kwaye zibonelela imisebenzi emininzi "ecocekileyo" ye-smartwatch (izaziso, ii-apps, iifowuni, njl.njl.), ngoko ke ziyindlela enomdla ukuba ufuna ulungelelwano phakathi kobomi bemihla ngemihla kunye nempilo, nangona zingengabo abaphambili kuhlalutyo lobuthongo obunzulu.
I-Amazfit Bip 3 Pro: iimpawu eziphambili ngexabiso elifanelekileyo
Ngexabiso eliphantsi, iimodeli ezifana ne-Amazfit Bip 3 Pro ziyadityaniswa isenzi sentshukumo kunye nesenzi sesantya sentliziyo ukulandelela ubuthongo bakho obukhanyayo, obunzulu, nobu-REM ubusuku bonke.
Ukongeza ekukuxeleleni ukuba ulala ixesha elingakanani kwaye utshintsha nini izigaba zokulala, ezinye zezi zixhobo zingabizi kakhulu zikwabonelela ukuvavanya ukuphefumla ngexesha lokulala, ukugcwala kweoksijini, kunye nezikhumbuzo zemikhwa esempilweniokungqina ukuba akufuneki uchithe imali eninzi ukuze ufumane inkqubo yokulandelela efanelekileyo.
I-Smartwatch kunye nendlela yokuphila enempilo: ngaphaya kokulala
Ukusebenzisa iwotshi njengesixhobo sokujonga ukulala esiphucukileyo kwenza ingqiqo ngakumbi xa uyidibanisa nezinye iimpawu zempilo nokomelela komzimba. Iiwotshi ezininzi ezikrelekrele, ezifana neemodeli zemidlalo ezifana Isenzo sikaGarett okanye esifanayoBanikezela ngeempawu ezinje Umncedisi woqeqesho lwe-HIIT:
- Iindlela zemidlalo ezithile (ukuhamba, ukubaleka, ukukhwela ibhayisekile, njl.njl.) ngedatha malunga nomgama, isantya, ixesha lokuzilolonga kunye neekhalori.
- Ukujonga izinga lentliziyo kunye noxinzelelo lwegazi ukujonga inkqubo yakho yentliziyo rhoqo.
- I-oximeter ye-Pulse ukulinganisa ukugcwala kweoksijini egazini xa uphumle nangexesha lokulala.
- Izikhumbuzo zokufumana amanzi emzimbeni kunye nemisebenzi: izikhumbuzo zokusela amanzi, ukuvuka esitulweni sakho, okanye ukuhambahamba kancinci xa ubume ungashukumi ixesha elide.
Ngokudibanisa lonke olu lwazi kunye ubusuku oburekhodwe ngokweenkcukachaUnomfanekiso opheleleyo wendlela uxinzelelo, umthambo, ukutya, okanye ukuziphatha ngokungahlali phantsi okuchaphazela ngayo umgangatho wokulala kwakho, kwaye ngokuchaseneyo.
Oko kuthethwa yisayensi malunga nezixhobo zokulandelela imisebenzi kunye nokulala ubuthongo obunzulu
Uphando lwenzululwazi ngezinto ezinxitywa ngabathengi lukhule kunye nokuthengiswa kwazo. Kangangeminyaka, kuye kwenziwa uthelekiso... ii-actigraphs zonyango, iibhanti zesandla zorhwebo, kunye ne-polysomnography ukuvavanya ukuba iyasebenza na.
Isiphelo sipheleleyo sesokuba ezi zacholo:
- Ziluncedo kakhulu ukufunda iipateni zokulala ixesha elide, izingqisho ze-circadian, kunye nokucwangcisa rhoqongenxa yokuba banokulinganisa iiyure ezingama-24/7 kangangeeveki okanye iinyanga.
- Aziyithathi indawo izilingo zeklinikhi ezichanekileyo xa kurhanelwa iingxaki zokulala ezinzima (i-apnea enzima, i-parasomnias enobudlova, i-narcolepsy, njl.njl.).
- Basebenza ngcono kakhulu njengoko isixhobo sokuzijonga kunye nenkxaso: zinceda ukuqinisekisa ukuba ulala kancinci kakhulu, ukuba ulala kade kakhulu, ukuba ulala kakhulu okanye ukuba uvuka ebusuku rhoqo kunokuba ubucinga.
Eyona nto ibalulekileyo kukuzisebenzisa ngobulumko: endaweni yokuzikhathaza kakhulu ngokufikelela umzuzu ochanekileyo wobuthongo obunzulu (oko kwaziwa ngokuba i-orthosomnia, ukuphishekela "ubuthongo obuhle" ngendlela engafanelekanga), kungcono ukujonga iindlela oziphatha ngayo kunye nokuba utshintsho lwakho kwimikhwa lubonakala na ekuphuculeni ukuphumla kwakho kunye nendlela oziva ngayo xa uvuka.
Ungayitolika njani idatha yakho kwaye uthathe inyathelo?
Ukuze ufumane uncedo ngesixhobo sokulala esiphucukileyo esihlahleni sakho, into enomdla kukuba dibanisa oko kuthethwa yiwotshi noko ukuqaphelayo qho kusasa. Ungasebenzisa imibuzo embalwa elula ukukunceda:
- Ngaba uvuka uphumle okanye ubuya kubulala iyure enye yokulala?
- Ngaba unomsindo, uphelelwe ngumonde, okanye "unqena" imini yonke?
- Ngaba ukufumanisa kunzima ukuhlala uphaphile kusasa okanye emva kwesidlo sasemini?
- Ngaba unengxaki yokukhumbula nokugxila? obungenazo ngaphambili?
- Ngaba uxhomekeke kwikofu ukuze isebenze kakuhle?
Ukuba zininzi iintsuku impendulo ithi "ewe" kwaye iwashi lakho elihlakaniphile liyavela. iiyure ezimbalwa zizonke, ubuthongo obuncinci, okanye ukuphazamiseka okuninziNgoku ucacile ukuba iphupha lakho lifuna uphononongo. Ukusuka apho, unga:
- ukuphucula eyakho ukulala ucoceko: iishedyuli eziqhelekileyo, Ixesha elincinci lesikrini ebusukuigumbi elimnyama nelipholileyo, kuphephe ukutya isidlo sangokuhlwa esisemva kwexesha kunye notywala.
- Lungisa eyakho uqeqesho kunye nomsebenzi womzimba ngokwezinga lakho lokuchacha kunye nomzamo, ngaphandle kokugqithisa iintsuku apho iwotshi "ixela" ukuba awuphumlanga kakuhle.
- Bhala phantsi idatha yakho yokulala kunye neemvakalelo zakho kangangenyanga enye elula yemihla ngemihla ukuze kubonwe ukuba zeziphi imikhwa ezikuncedayo ngokwenene kunye neziphi ezikwenzakalisayo.
Njengoko uqokelela iiveki zokulandelela, ii-metrics ze-smartwatch kunye nee-apps ezininzi ezisekelwe kwi-AI zikunika iindlela ezithandwayo kunye neengcebiso ezenzelwe wena: ukuba ulala ngcono xa usitya isidlo sangokuhlwa esilula, ukuba ubusuku bakho obuhle bufika xa ulala ngaphambi kwexesha elithile, ukuba iintsuku zoqeqesho ezifike emva kwexesha ziyayenza mandundu i-HRV yakho, njl.
Iingqwalasela zokugqibela
Ekugqibeleni, ukuguqula i-smartwatch yakho ibe yi-sleep monitor ephucukileyo kukuvumela ukuba ukusuka ku-"Ndicinga ukuba ndilala kakubi" ukuya ku-"Ndiyazi kakuhle into engalunganga nento endinokuyitshintsha"Akunyanzelekanga ukuba ube yingcali ye-neurophysiology: iwotshi yenza umsebenzi wokuqokelela nokucwangcisa idatha, kwaye wena wenza izigqibo kunye notshintsho kwindlela osebenza ngayo.
Xa usebenzisa lonke olu lwazi ngengqiqo, ngaphandle kokuzikhathaza kakhulu kodwa ngaphandle kokutyeshela okucacileyo, iwotshi ayisayi kuba yindlela elula yokulinganisa amanyathelo kwaye iba ngumhlobo onamandla wokuqonda umzimba wakho, ukulungisa ukuphumla kwakho, nokusebenzisa iintsuku zakho kakuhle ngamandla angakumbi kunye nokucaca kwengqondo. Yabelana ngolu lwazi ukuze abanye abasebenzisi bazi indlela yokusebenzisa i-smartwatch yabo njengesixhobo sokujonga ukulala esiphucukileyo.