Indlela Yokulandelela Ukulala Kwakho Ngokusebenzisa I-Fitbit Yakho
Akuwona wonke umuntu olalayo owenziwe olinganayo. Sonke siyazi ukuthi kukhona umehluko omkhulu phakathi kokuthola amahora ayisishiyagalolunye wokulala kwekhwalithi, namahora angu-8 okulala okulala lapho uhlale uphakanyiswa khona, futhi uzizwa sengathi awukwenzanga ngempela ukuya e-dreamland. Kwase kwesikhashana, ukulandisa ukuthi ulele kanjani ubusuku obuphambene kwakunqunyelwe yilokho owawukhumbule ngakho, nendlela ozizwa ngayo ngosuku olulandelayo.
Manje kukhona amathani amadivaysi ahlukene ukukusiza ukuthi ulandele ukuthi ulala kanjani, kanti abanye abathrekhi bokuzikhandla, kufaka phakathi amadivaysi amaningi e-Fitbit, bangayithola umsebenzi. Lapho beqala ukuthenga emakethe, la madivaysi ayenamandla okukutshela ukuthi ulele isikhathi eside kangakanani (noma okungenani ungashukumisi) nalapho uhambahamba (futhi mhlawumbe uphapheme). Lokhu kuhle futhi konke, kodwa akukwenzi okuningi ngokukutshela ukuthi konke okuhle okulele okukutholayo kwakukuphi.
Manje lobuchwepheshe buzuze kangcono kakhulu. Abanye abathrekhi be-Fitbit, ngokwesibonelo, bangakutshelanga ukuthi ubulele kangakanani isikhathi eside, kodwa yikuphi uhlobo lokulala ongase utholakale ngenkathi ungaphansi kwamashidi. Ufuna ukwazi ukuthi isebenza kanjani? Nakhu i-rundown kulesi sici, nokuthi uqonda kanjani izigaba ezahlukene zokulala ezilandelwayo.
Iyiphi idivayisi engiyidingayo?
Ukuze usebenzise ama-Sleep Stages, udinga ukusebenzisa idivayisi esekela yona. Okwamanje, yibo abathrekhi be-Fitbit ngokuqondile abalandela izinga lokushaya kwenhliziyo yakho, ikakhulukazi i-Fitbit Alta HR, i-Fitbit Blaze, ne-Fitbit Charge HR. Lawa wonke ama-trackers agqoke isihenqo, futhi uzodinga ukuwagcina ubusuku bonke - okusho kusukela lapho uqala ukulala kuze kube nini lapho uvuka ekuseni - ukuze isici sisebenze. Ngami, ukugqoka i-tracker ebusuku kwakuthatha kancane ukujwayela (ngivame ukukhipha amawashi nokugqoka ngaphambi kokuya embhedeni), kodwa uma ngisenza amasonto ambalwa ngathola ukuphuma kuwo.
Indlela Esebenza ngayo
Uma uzoya kudokotela ukuze ufunde isifundo sokulala, izigaba zakho zokulala zizolinganiswa ne-electroencephalogram, eyayizokwenza umsebenzi wakho wobuchopho. Kungenzeka futhi ukuthi ubanjwe iminyango eminye imishini ehlola ukunyakaza kwakho kwemisipha.
Ngenkathi i-Fitbit yakho engeke ibe yindawo yokubona isazi sokulala, ithola ezinye zezinto ezifanayo ngokuqapha izinga lakho lenhliziyo nokuhamba kwakho ngenkathi ulele (noma uzama ukulala). Ukusebenzisa lezo zilinganiso, sikwazi ukwenza ukuqagela okunengqondo. Ngokwesibonelo, uma izinga lakho lenhliziyo lihlala lingalingani futhi awuhambisani nehora, khona-ke kungenzeka ukuthi ulele.
I-Fitbit iyakwazi ukuqapha ukuhluka kwenhliziyo yakho (i-HRV) ngenkathi ulele, okusiza ekunqumeni ukuthi uhamba nini phakathi kwamazinga ahlukene okulala. Ngokusobala, izilinganiso ozitholayo ngeke zibe ziqinile njengokuthi ungatholaphi kudokotela, kodwa uma ufuna olunye ulwazi oluyisisekelo ngawe nokuthi ulale kanjani ubusuku obudlule khona-ke lungenza ubuqili.
Lapho Uzobona Ukufundwa Kwakho
Ukuze ubone imiphumela yakho ethize yokulala, kuzodingeka ungene ngemvume kuhlelo lokusebenza lwe-Fitbit futhi uvumelanise idivayisi yakho - okusho ukuthi kuzodingeka ukuthi uhlelo lokusebenza lufakwe kudivayisi yakho ye-iOS noma ye-Android. Uhlelo lokusebenza ukulandelela ukulala kwakho yilo elifanayo oyisebenzisayo ukubona izinyathelo zakho. Uma wenza, uzobona i-rundown emfushane yemiphumela yakho ku-tile yokulala (Ulale ngehora eli-7!). Uzodinga ukuthi ulale okungenani amahora amathathu ukuze ama-Sleep Stages asebenze. Ngeke futhi isebenze uma kwenzeka ukugqoka i-tracker yakho esikhwameni sakho, noma uma isebenza kakhulu emandleni ebhetri.
Uma ufuna ukubona ukuthi yikuphi okufundwa kwakho, thepha leyo nombolo yesikhathi sokulala ukuya edeshibhodi yokulala. Kusuka lapho, uzokwazi ukubona isigaba ngasinye sokulala esivela kwifomu yegrafu echitha isikhathi esiningi owachitha kuzo zonke iziNto zokulala nokuthi usondelene kangakanani nomgomo wakho wokulala wobusuku usuku lonke.
Skrolela phansi, futhi uzobona imiphumela yakho yobuthongo ngabanye ngosuku, kanye nesilinganiso sakho sokulala seviki. Ungathinta noma yikuphi ingxenye ethile yokulala ofuna ukuletha incazelo yehora ngehora ukuthi ubuthongo kanjani nokuthi ubuthongo obunjani ngesikhathi esinikeziwe. Ungaphinda ungene emininingwaneni efana nesilinganiso sakho samalanga angu-30 nesilinganiso sokuthi ubuthongo bakho bufanani nabanye abantu ubulili nobudala bakho.
Izinhlobo Ezihlukene Zokulala
Ngenhloso yokulandelela, u-Fitbit wasebenza nabacwaningi bokulala kanye ne-National Sleep Foundatio n ukunquma ukugqamisa izinhlobo ezine zokulala. Lokhu yilokho ozobona ekufundeni ekuseni uma uvuka. Nansi ukuphazamiseka kwalowo nalowo, kanye nencazelo kaFitbit lapho isigaba ngasinye sisho khona:
I-Phaphama
Uma kuziwa ekuphumeni ebusuku, abaningi bethu bacabanga ukuthi ukuvuka nonke kuyizindaba ezimbi. Ukuphuma, ukuvusa ebusuku kuyingxenye evamile yokulala. Eqinisweni, ukuvuka noma kuphi ebhokisini le-ballpark izikhathi ezingu-10-30 ngobusuku obulodwa kujwayelekile. Ngakho-ke, uma ungomunye walabo bantu abahamba ngezikhathi ezimbalwa phakathi nobusuku, noma ngisho uvuka ukuze uphelele kanye noma kabili, ufana nabo bonke abanye. Akukho lutho oluzokhathazeka kakhulu ngakho.
Ukulala Okukhanyayo
Ukulala okuncane lapho umzimba wakho uqala ukuphumula ebusuku, kungumzuzu lapho uqala ukulala, kodwa ungase uvuselele kalula. Isibonelo esihle kakhulu cishe lezo zikhathi lapho uhamba futhi ulele esitimeleni noma esihlalweni somgibeli wemoto yomsebenzi wakho. Uma ubuthongo obukhulu, ungase usazi ukuthi kwenzekani okuzungezile, futhi othile angakuvusa kalula - kodwa usalokhu ulele. Phakathi nalesi sigaba sokulala inhliziyo yakho izokwehla kancane kulokho okuyilapho usuphapheme. Kungenxa yokuthi ungahle ukhuphuke kalula akusho ukuthi lokhu akuyona isigaba esiwusizo - ukulala okulula kukusiza ithoni ngokululala kwengqondo nangokwenyama, ngakho ungase uzizwe kangcono emva kwehora lokulala okulula kunakho ngaphambi kokuba uqale snooze. Ngami, ngichitha isikhathi esiningi ngisemuva lapho ngilala, kanye namahora ambalwa ngaphambi kokuba ngivuke ekuseni.
Ukulala Okujulile
Ubuthongo obunzima yiluhlobo lokulala olufunayo ukuba nobusuku bonke. Uma uvuka ekuseni bese ucabanga ukuthi "Gosh, kwakungobusuku obuthongo obukhulu," cishe ube nephuzo lokulala okujulile ebusuku. Uma ubuthongo obunzima, njengoba ungacabanga, kunzima ukukuvusa kunesikhathi sokulala okulula. Umzimba wakho uba mncane kakhulu ekuphenduleni ukucubungula, ukuphefumula kwakho kuhamba kancane, futhi imisipha yakho iqale ukuphumula. Phakathi nalesi sigaba sokulala inhliziyo yakho iba njalo. Phakathi nalesi sigaba umzimba wakho uqala ukubuyiswa ngokomzimba kusukela ngosuku olulandelayo. Lesi sigaba sisiza futhi ukusekela isimiso sakho somzimba, futhi singasiza ngememori nokufunda. Ngeshwa, omdala sithola, ubuthongo obujulile esiwutholayo; nakuba amaphethini okulala ahlukana nomuntu.
REM
Uma usuphumelele ngempumelelo ngesigaba sakho sokuqala sokulala okujulile kusihlwa, ngokuvamile ufaka i-REM yokulala. Ngokuvamile uhlala ku-sleep sleep REM isikhathi eside ngesikhathi imijikelezo yokulala ivela engxenyeni yesibili yobusuku. Uma usulele e-REM, ubuchopho bakho busebenza ngokwengeziwe. Ezimweni eziningi, amaphupho avela ngalesi sigaba. Ngesikhathi sokulala kwe-REM, izinga lakho lenhliziyo liyashesha kakhulu, futhi amehlo akho azohamba ngokushesha ukusuka kolunye uhlangothi. Imisipha engezansi kwentamo ayisebenzi kahle phakathi nalesi sigaba sokulala, okuyingxenye yokukuvimbela ukuba wenze okwenzekayo emaphupheni akho. Ukulala kwe-REM kusiza ngokufunda, ukulawula isimo sakho sengqondo nokukhumbula. Phakathi nalesi sikhathi ubuchopho bakho bubuye busebenze okwenzekile ngosuku olulandelayo, futhi luhlanganisa izinkumbulo zakho ukuze zigcinwe kwimemori yakho yesikhathi eside.
Indlela Yokuthuthukisa Ukufundwa Kwakho
Ngokungafani nokuthatha izinyathelo ezingaphezulu ukukusiza ukuba ulungele, akukho ndlela ecacile yokuthi ungayithuthukisa kanjani ukufundwa kwakho kokulala. Phakathi nesonto; Kodwa-ke, i-Fitbit inikeza ezinye iziphakamiso ngezindlela ongase uthuthukise lezo zinamba.
- Nciphisa ukusetshenziswa kotshwala. Nakuba ukuphuza utshwala ngaphambi kombhede kungakusiza ukuba ulale, kungakusiza nokuba uvuke ebusuku.
- Yakha isikhathi sokulala njalo futhi uvuke isikhathi. Uma isikhathi sokulala njalo nesikhathi sokuvuka kuyinselele kuwe, ungasetha i-Fitbit yakho ukuze ikukhumbuze ukuba ulale ukulala ngesikhathi esifanayo ubusuku bonke, bese uvuka ngokuthula ekuseni ngokudlidliza okukhanya .
Ngiyazi ngami, ukuhlela nje la ma-alamu amabili kwenza umehluko omkhulu ebuthongweni bami. Ngivame ukubanjwa ngisebenza ebusuku, ngibheke i-Netflix, noma ngenza ezinye izinto ezungeze indlu. Ukuba nesibindi sami ngokuzithoba ukutshela ukuthi sekuyisikhathi sokucabangela ukulala ngesikhumbuzo esihle, ngisho noma ngingathathi iseluleko ngaso sonke isikhathi.
Ngokufanayo, njengoba ngisebenza ekhaya, ngivame ukuhlala ngiphakamisa ukucabanga. Ukuhamba kwami kungamamitha angu-10, akudingeki ukuba ngidle noma ngisho ngishintshe izingubo zami ngaphambi kokuba ngiqale ukusebenza (yilokho okuyizinkathi zokudla kwasemini!), Futhi ngivame ukuvuka ngokwemvelo nge-7 ekuseni nsuku zonke noma kunjalo. Lokho kusho ukuthi ngezinye izikhathi ngivuka ngo-7 ekuseni futhi nginqume ukulala kancane. Uma kwenzeka lokho, ukuvuka kwami okungama-7:30 kungangena engozini ngo-8: 30 ekuseni ngiqale ngosuku lomsebenzi. Nge-Fitbit yami, ngiyifake kahle ukuze ibuke kahle ngo-8 ekuseni uma ngingaphakamisi futhi ngihamba. Kuyinto enjalo yenkinobho yokugcina yokunyusa ekuseni ukuze ngikholelwe ukuthi yebo, empeleni yisikhathi sokuqala ukusebenza.
Uma uhlale unenkinga yokulala ngokwanele, cishe sekuyisikhathi sokuya ukubona ochwepheshe bezokwelapha. Ukufundwa kwakho kusuka ku-Fitbit yakho kungase kube yithuluzi eliwusizo lodokotela wakho ukuze abheke futhi athole umqondo oyisisekelo wokuthi yiziphi izinkinga zakho, ngakho-ke angancoma izifundo ezifanele noma ukwelashwa okuqhubekayo.