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Siphila impilo ngesivinini esikhulu: ekuseni kakhulu, amashejuli angenakwenzeka, ikhofi eningi kakhulu, kanye nalowo muzwa wokuhlala usohambweni. ubuthongo obuqongelelekile emhlane wamiPhakathi nale ndlela yokuphila esheshayo, ukulala kahle ebusuku kubonakala sengathi kuyinto yokunethezeka. Izindaba ezinhle ukuthi namuhla awudingi ukuchitha ubusuku elabhorethri exhunywe ezintanjeni ukuze uthole ukuthi ulala kanjani: iwashi lakho elihlakaniphile lingaba yi- isiqaphi sokulala esithuthukisiwe eqopha okwenzekayo ngenkathi unqamula i-inthanethi, ihlanganisa idatha nama-algorithms athuthukisiwe ngisho ne-AI, kanye nezinhlelo zokusebenza ezifana Ukulala OkungconoUngaqonda ukuthi kungani ngezinye izinsuku ekuseni uvuka uzizwa umusha kanti ngezinye izinsuku ekuseni uzizwa uphukile. noma izikhathi zokulala zifana.
Amawashi ahlakaniphile esimanje asuke ekubenila izinyathelo nezaziso aze abe yiqiniso izikhungo zokuqapha ebusukuAbakutsheli nje ukuthi ulale amahora amangaki; bahlaziya nezigaba zokulala, ukushaya kwenhliziyo, ukuphefumula, amazinga omoya-mpilo egazini, izinga lokushisa kwesikhumba, ukuhogela, kanye nokuhleleka kwesheduli yokulala njalo. Ngokuhlanganisa lolu lwazi nama-algorithms ayinkimbinkimbi kakhulu ngisho ne-AI, ungaqonda ukuthi kungani ngezinye izinsuku uvuka uzizwa uqabulekile kanti ezinye uzizwa uphelelwe amandla ngokuphelele. noma izikhathi zokulala zifana.
Kungani uguqula iwashi lakho elihlakaniphile libe yisikrini sokulala esithuthukisiwe
Namuhla ugqoka izinzwa esihlakaleni sakho ezazisetshenziswa cishe kuphela eminyakeni embalwa edlule ezindaweni zezokwelapha, futhi lokho kuvula amathuba amaningi okusebenzisa Zazi kangcono futhi ulungise imikhuba yakhoUkusebenzisa iwashi lakho njengesiqaphi sokulala akuyona nje indlela yobuchwepheshe: kuyithuluzi eliwusizo lokubona amaphethini, ukubona ukuthi yini ekwenza uzizwe kabi ebusuku, nokuthuthukisa amandla akho emini.
Uma uqala ukulandelela ukulala kwakho njalo, iwashi libeka izinombolo ezintweni obuziqonda ngaphambilini: uthola ukuthi imikhuba ichitha ubusuku bakho (Izidlo zakusihlwa sekwephuzile nezinzima, ukujima okunamandla ngaphambi nje kokulala, isikhathi esiningi kakhulu esikrinini embhedeni, izinguquko ezinkulu zesimiso phakathi kwezinsuku zamasonto nezimpelasonto...). Ngokubona ukuthi izibalo zakho zishintsha kanjani, kulula kakhulu ukuthola ukuthi yini ekusiza ulale kangcono nokuthi yini eyonakalisayo.
Kubalulekile futhi ukuqonda ukuthi umuntu ngamunye une- iphrofayili yokulala yomuntu ngamunye ngokugcweleIzici ezinjengobudala, isisindo, ukuphakama, izinga lomsebenzi womzimba, ukucindezeleka, izimo ezikhona kakade, noma imithi zinethonya elikhulu. Yingakho kungenangqondo ukuziqhathanisa nomlingani wakho, abangane, noma osebenza nabo: omunye umuntu olele kakhulu noma ukushaya kwenhliziyo okuphansi ebusuku akusho ukuthi ulala kabi ngokuzenzakalelayo, kodwa kunalokho kusho ukuthi umzimba wakho usebenza ngendlela ehlukile.
Ngaphezu kwalokho, ukulandelela okuhle ebusuku kukusiza ukuthi ubone umthelela wezinguquko ezithile: ukudla isidlo sakusihlwa kusenesikhathi, ukunciphisa utshwala, lungisa amashejuli okuqeqesha noma uthuthukise umoya ekamelweni lokulala. Iwashi lakho elihlakaniphile liba yi- i-thermometer eqhubekayo yezinqumo zakho zansuku zonkeokubonisa ukuthi lezo zithuthukisi ziholela ekulaleni okujulile, ekuvukeni okumbalwa, noma emaphuzu angcono aphelele.
Kukho konke lokhu, kubalulekile ukusebenzisa ulwazi ngokuhlakanipha futhi ungabi matasa kakhulu: umgomo akukhona ukuphishekela "iphupho eliphelele" umzuzu nomzuzu, kodwa ukusebenzisa idatha ukuze yenza izinqumo ezinengqondo ezifanelana nempilo yakho yangempela futhi zikwenza uzizwe ungcono uma uvuka.
Ingabe kukhululekile futhi kuphephile ukulala ngewashi elihlakaniphile?
Umbuzo ovame kakhulu ukuthi ngabe kunempilo futhi kuyajabulisa yini. ukulala ubusuku bonke newashi livuliweNgokuvamile, amamodeli amanje aklanyelwe ukugqokwa amahora angama-24 ngosuku: ngokuvamile alula, anezintambo ezithambile, ezingenayo i-allergen, eziklanyelwe ngendlela yokuthi ungaboni ukuthi uzigqokile ngisho noma uhambahamba kakhulu embhedeni.
Ezingeni lobuchwepheshe, la madivayisi asebenzisa I-Bluetooth enamandla aphansi kanye nezinzwa zokukhanya ezifiphele kakhulu Ukuze kulinganiswe ukushaya kwenhliziyo yakho kanye nezinye izilinganiso. Azikhiphi imisebe engavamile noma ukukhishwa kukagesi, futhi zihlolwa ngokuqondile ukuqinisekisa ukuthi zifanelekela kokubili ukugqokwa emini nasebusuku. Into ebaluleke kakhulu ukulingana: iwashi akufanele liqine kakhulu noma likhululeke kangangokuthi lihamba, ukuze inzwa igcine ukuxhumana okuhle nesikhumba ngaphandle kokumba noma ukuvala ukujikeleza kwegazi.
Uma ubona ukuthi uvuka unezimpawu ezivelele kakhulu, ukuqaqamba, noma ngoba iwashi lakho likukhathaza, kufanelekile ukuhlola ukuthi uligqoka kanjani. Abantu abaningi bathola okulandelayo kukhululekile kakhulu: izintambo ezenziwe nge-nylon elukiwe noma ezinye izinto ezithambile kakhuluZingena kahle esihlakaleni futhi azikhathazi kakhulu uma ubeka ingalo yakho emcamelweni. Ukushintsha uhlobo lwebhande kungenza umehluko phakathi kokusebenzisa kahle isikrini sakho sokulala noma ukugcina usishiye esitendini sokulala.
Ngokuphathelene nokuphepha, izinzwa zokukhanya ezisekelwe ekukhanyeni (njengezinzwa zenhliziyo noma ze-SpO₂) ziye zasetshenziswa iminyaka eminingi ezindaweni zokunakekelwa kwempilo kanye nezinto ezigqokwayo, futhi amandla okukhanya aphansi kakhulu. Ngokombono wobufakazi obutholakalayo, Akukho okubonisa ukuthi ziyingozi ngaphansi kwezimo ezivamile zokusetshenziswa, futhi zinikeza ulwazi oluningi oluwusizo mayelana nendlela umzimba wakho osabela ngayo ngenkathi ulele.
Nokho, khumbula ukuthi ukuze ulandelele njalo udinga ukugqoka iwashi. ubusuku bakho obuningiUma uyisebenzisa ngezikhathi ezithile kuphela, amaphethini ewatholayo ngeke acace kakhulu, futhi uzothola kunzima ukubona ubudlelwano phakathi kwemikhuba yakho nokuphumula kwakho.
Indlela yokulungisa iwashi lakho elihlakaniphile ukuze ulinganise ngokunembile ukulala
Ukuze izibalo zasebusuku zibe nezinga eliphansi lokuthembeka, kunezinto ezithile okudingeka zinakekelwe. imininingwane yokusetha eyisisekelo kanye nokusetshenziswaAziyinkimbinkimbi, kodwa ziphawula umngcele phakathi kokuba nedatha ewusizo noma ingxubevange yamarekhodi angelusizo kangako.
Isimo sokuqala sisobala kodwa sibalulekile: kumele gqoka iwashi ubusuku bonkeUma uyicisha phakathi nendawo ngoba ikukhathaza noma ibhethri liphela, leso sikhathi ngeke siphelele futhi sizokunikeza ulwazi oluncane kakhulu. Qiniseka ukuthi uyishaja njalo idivayisi, ikakhulukazi uma kuyimodeli esezingeni eliphezulu esebenzisa amandla amaningi.
Iphuzu lesibili ukulingana: gwema ukuyifaka iqine kakhulu kangangokuthi ishiye amamaki ajulile noma iphazamise isihlakala sakho, kodwa futhi gwema ukuthi ikhululeke kakhulu kangangokuthi inzwa yokukhanya ilahlekelwa ukuthintana nesikhumba bese idala izikhala kudathaIcebo elivamile ukukhulula ibhande kancane uma kuqhathaniswa nendlela oligqoka ngayo nsuku zonke, inqobo nje uma inzwa isasekelwa ngokulinganayo.
Kuzilungiselelo, kuyalulekwa ukuthi usebenzise i- isiqaphi sezinga lokushaya kwenhliziyo ngesikhathi sokulalaizinhlelo zokusebenza ezifana Lala njenge-Android Banikeza ukuhlanganiswa kanye nezinketho ezithuthukisiwe zokuthuthukisa amarekhodi akho. Uma lokhu kulinganisa kubanzi kakhulu, kulapho izigaba zakho zokulala kanye nezinga lokululama zingalinganiswa khona kangcono.
Olunye ushintsho olubalulekile ukuqinisekisa ukuthi i-accelerometer (inzwa yokunyakaza) iyasebenzaLe sensor ibalulekile ekuboneni izinguquko ekumeni komzimba, ukuvuka okuncane, ukuya endlini yokugezela, kanye nezikhathi zokuvuka. Ngaphandle kwalolu lwazi lokunyakaza, ama-algorithms ancike kuphela kudatha ye-pulse anenkinga enzima kakhulu yokuhlukanisa ukuthi ulele noma uphumule nje kusofa.
Uma uhlelo lwakho lokusebenza lwewashi lukuvumela, kuyasiza kakhulu ukuchaza inhloso yokulala kanye neshejuli elinganiselwe yokulala nokuvuka. Leli windi lesikhathi sokubhekisela lisiza idivayisi ukuthi ihlukanise kangcono phakathi kokuphumula kwangempela ebusuku kanye nokuphumula ubukele uhlelo. Ngaphezu kwalokho, njengoba uqoqa idatha yamasonto, uzobona ukuthi uyanamathela yini kulolo hlelo noma ukuthi ubusuku bakho buba bude futhi bufushane ngendlela engalawuleki.
Yini iwashi lakho elihlakaniphile elingayilinganisa ngenkathi ulele?
Amawashi ahlakaniphile asuke ekubeni yizibali-sikhathi ezilula zamahora asetshenziswa embhedeni aya ekubeni angempela iziteshi zokulandelela ukulala ezisekelwe esihlakaleniNgokuhlanganisa izinzwa ezahlukahlukene, ziyakwazi ukunikeza imephu ephelele yobusuku bakho, kokubili ngobuningi nangekhwalithi.
Isikhathi sokulala kanye nokujwayelekile
Cishe wonke amapulatifomu aqala ngokubonisa ukuthi zingaki amahora aphelele owalala ngawoukuhlukanisa phakathi kwesikhathi esichithwa embhedeni nesikhathi sokulala esisebenzayo. Lokhu kukuvumela ukuthi ubone ukuthi ungaphansi kwebanga elinconywayo (ngokuvamile phakathi kwamahora angu-7 no-9 kubantu abadala, ngokuhlukahluka komuntu ngamunye) noma uma unesifo sokungalali isikhathi eside.
Ngaphezu kwalokho, izinhlelo zokusebenza eziningi zibala ubuthongo bakho obungaguquguquki phakathi nesontoZingaki izinsuku ozifinyelela ngazo umgomo wakho, uziqeda nini, noma uzihluleka nini? Akusizi ngalutho ukuthi umzimba wakho ulale amahora ayi-10 ubusuku obubodwa uma isikhathi esisele uthola amahora ama-4 noma ama-5 kuphela; imisindo eqinile ivame ukuba wusizo kakhulu kunokulala kakhulu ngempelasonto.
Izigaba zokulala: ukukhanya, okujulile, kanye ne-REM
Ngokusebenzisa idatha ehambisanayo ngokunyakaza, ukushaya kwenhliziyo, kanye, kwamanye amamodeli, ukuphefumula, iwashi lihlukanisa ubusuku bube yizigaba ezahlukene. izigaba zokulala ezinemisebenzi ehlukene kakhuluNgokuvamile kubonisa, ngemizuzu noma ngephesenti, ukuthi uchithe isikhathi esingakanani ulele kancane, ubuthongo obujulile, kanye nobuthongo be-REM.
El ukulala okulula Kuyindlela yokuphumula: umzimba wakho uqala ukuphumula, amehlo akho ahamba kancane, futhi ungavuswa kalula. Ngakolunye uhlangothi, ubuthongo obukhulu Ukulala okungewona okwe-REM kuyisigaba esivuselela kakhulu ngokomzimba: ukunyakaza kuncipha, amaza obuchopho ayancipha, futhi kunzima kakhulu ukuvuka; yilapho uvuselela khona ingxenye enkulu yamandla omzimba wakho. Ukulala kwe-REM Lesi yisigaba lapho kuvela khona amaphupho anamandla kakhulu futhi anemibala, ubuchopho bucubungula imizwa, okuhlangenwe nakho kanye nokufunda kusukela osukwini, futhi izinkumbulo eziningi ziyahlanganiswa.
Phakathi kwalezi zigaba kukhona izinguquko ezichazwa yi-algorithms ngokuhlaziya amaphethini okushaya kwenhliziyo, ukuguquguquka kwesilinganiso senhliziyo, ukuphefumula, kanye nokunyakaza okuncane noma okuncane. Umphumela uvame ukwethulwa ngendlela igrafu enemibala ubusuku bonkelapho ungabona khona ukuthi amabhlogo okulala ajulile noma e-REM agxilile kangaki nokuthi zingaki izikhathi zokuvuka ezirekhodiwe.
I-oxygen yegazi, ukuphefumula, kanye nokushisa kwesikhumba
Ezingeni eliphakathi kuya kweliphezulu, amawashi amaningi ahlakaniphile afaka izinzwa ezisondela ezilinganisweni eziseduze kwezokwelapha, njalo ngaphakathi kwemikhawulo yesihlakala. Lezi zinhlaka ezengeziwe zivumela ukutholakala kwe ukukhubazeka okungenzeka kokuphefumula noma izinguquko zomzimba njengoba ulele.
Enye yezingxenye zedatha ezivame kakhulu yi- ukugcwala komoya-mpilo ebusuku (SpO₂)Iwashi lilinganisa iphesenti lomoya-mpilo egazini lakho kusetshenziswa inzwa yokukhanya. Ukwehla okuphindaphindiwe noma okude kwamazinga omoya-mpilo kungaba uphawu lwezinkinga zokuphefumula zasebusuku, njenge-sleep apnea, yize idivayisi ingeke ithathe indawo yokuhlolwa okusemthethweni kwezokwelapha.
Amanye amamodeli aqopha futhi isilinganiso sokuphefumulaOkusho ukuthi, uphefumula kangaki ngomzuzu. Izinguquko ezingazelelwe noma amaphethini angajwayelekile zingahlotshaniswa nokuminyana kwamakhala, i-asthma, ukucindezeleka okuphezulu, noma izifo. Akuyona inkinga yokuxilonga, kodwa ingakuxwayisa ukuthi kukhona okungahambanga kahle ngobusuku obuthile.
Ekugcineni, amawashi athile aqapha izinga lokushisa lesikhumba esihlakaleni bese uyiqhathanisa nenani lakho elijwayelekile. Ukwehluka okukhulu kungahlotshaniswa nomkhuhlane, izinguquko zamahomoni, izigaba zomjikelezo wokuya esikhathini, noma indawo yokulala eshisa kakhulu noma ebanda kakhulu. Ukubona lezi zinguquko kumongo, kanye nendlela olala ngayo, kukusiza uqonde ukuthi kungani uzizwa kabi ngobusuku obuthile.
Ukuhona kanye "nesilwane esilele"
Amanye amapulatifomu anezele izici ezimangalisayo kodwa ezisebenzayo, njenge ukuqopha ukuhona usebenzisa imakrofoni yocingo oluphathwayo kuhlanganiswe nedatha evela kuwashi. Ngale ndlela, ilinganisela ukuthi uchitha isikhathi esingakanani uhogela kanye nezinkomba ezihambisanayo lolo lwazi kanye nokwehla ngezikhathi ezithile kwamazinga omoya-mpilo noma ukuvuka njalo ukuze ubone ukuthi kungenzeka yini ukuthi kukhona okuthile okungathi sína okubangelwa yilokhu.
Amanye amabhrendi akhethe izinhlelo zokuqeqesha ngokusekelwe emaphethini akho okulala kanye nemibuzo yemikhuba. Kusukela kulolo lwazi, bakunikeza i- “isilwane samaphupho” (izikhova, amabhubesi, amahlengethwa, njll.) okumelela i-chronotype yakho, futhi baphakamisa imikhuba eguquliwe: isikhathi esingcono kakhulu sokulala, kungakhathaliseki ukuthi kulula yini ukulala, noma ukuthi yiziphi izikhathi zosuku ezifanele ukuqeqeshwa ngokwesimo sakho semvelo sokuvuka ekuseni noma ukuhlala kuze kube sebusuku.
Lokho uhlelo lokusebenza lokulala oluvame ukukubonisa
Uma uhlola isigaba sokulala sohlelo lwakho lokusebenza, ngokuvamile uzothola inhlanganisela yezilinganiso ezifana nokuthi isikhathi sokulala esiphelele (ngamahora nemizuzu), eyodwa isikolo sokulala somhlaba wonkeigrafu ene- izigaba zokulala nokuthi uchithe isikhathi esingakanani kulokho ngakunye, iphesenti amazinga e-oxygen egazini ebusuku, ukutholwa kwe ukuhlwitha Uma kutholakala, ukushisa kwesikhumba kusukela ngobusuku bangaphambilini kanye ukungalali kahle (zingaki izinsuku ngesonto ohlangabezana nazo nomgomo wakho).
Kwezinye izindawo zemvelo, ungafinyelela ngisho nomsebenzi we- "thola isilwane sakho samaphupho" Ezinye izinhlelo sezivele zinikeza isiqondiso esenziwe ngezifiso ngokusekelwe kudatha yakho. Ezinye zidinga ukuthi ufake imigomo noma amashejuli athile ngesandla ukuze izigaba ezithile zivele futhi zibalwe kahle. Uma unikeza idatha eningi ohlelweni—futhi usebenzisa iwashi njalo—kulapho izincomo zizoba zinembile futhi ziwusizo khona.
Iwashi lakho likwazi kanjani ukuthi ulele?
Ngemuva "komlingo" obonakalayo wokubona ubusuku bakho bumelelwe kwizithombe kulele ubunjiniyela obuningi. Amawashi ahlakaniphile athembele kakhulu ku imithombo emibili emikhulu yolwaziUhlelo lusebenzisa idatha elandelayo: ukunyakaza okutholwe yi-accelerometer kanye nesignali yesilinganiso senhliziyo. Ukusuka lapho, ama-algorithms anquma ukuthi uvukile, ulele, ulele kancane, ulele ubuthongo obujulile, noma ulele i-REM.
I-accelerometer: inzwa yokunyakaza
I-accelerometer iyinzwa eqopha ukunyakaza kuma-axes amaningi Kuyo yonke imini nobusuku. Akusizi nje kuphela ekubaleni izinyathelo nasekulinganiseni ukujima, kodwa futhi nokwazi ukuthi ushintsha kangaki isikhundla, kungakhathaliseki ukuthi uhlala embhedeni noma uvuka.
Uma iwashi lakho libona ukuthi ubulokhu unganyakazi isikhathi esithile ngesikhathi ovame ukuba ubuthongo bakho basebusuku, kusho ukuthi kungenzeka ukuthi ulele. Ukunyakaza okungazelelwe, ukuphenduka njalo, noma ukuvuka kungase kubonakale njengophawu lokulala. ukuvuka okuncane noma izikhathi zokuvukakuye ngokuthi zihlala isikhathi esingakanani nokuthi zihlangana kanjani nolwazi lwe-pulse.
Inzwa yokushaya kwenhliziyo kanye nokukhanya okuluhlaza
Esinye isici esibalulekile inzwa yokushaya kwenhliziyo ebonakalayo, esekelwe ku-photoplethysmography (PPG). Ngaphansi kwewashi uzobona isithombe esincane ukukhanya okuluhlaza okuvulayo uma ulinganisa ukushaya kwenhliziyo yakhoLokhu kukhanya kudlula esikhumbeni; igazi limunca okunye kwalo, bese okunye kubonakaliswa. Inani lokukhanya okubonakalayo liyahlukahluka kuye ngenani legazi elidlula ngokushaya kwenhliziyo ngakunye, futhi iwashi libala ukushaya kwenhliziyo yakho ngomzuzu.
Ngesikhathi sokuzivocavoca okunamandla, izinga lokushaya kwenhliziyo liyakhuphuka, ukugeleza kwegazi kuyakhuphuka, futhi inzwa ibona ushintsho olucacile ekukhanyeni okubonakalayo, okuhambisana nokuzikhandla okukhulu. Ebusuku, lapho uhlelo lwezinzwa lwe-parasympathetic luthatha izintambo, izinga lokushaya kwenhliziyo liyancipha futhi izinga lokushisa livame ukwanda. ukuhlukahluka phakathi kokushaya kwenhliziyo, into i-algorithm eyichaza njengezimpawu zokuphumula nokululama.
Uma idivayisi ihlanganisa ijika lokushaya kwenhliziyo, ukuguquguquka kwesilinganiso senhliziyo, kanye nezinga lokunyakaza, ingalinganisa ngokunemba okuthile ukuthi yini isigaba sokulala Unjalo. Isibonelo, ebuthongweni be-REM kuvamile ukuthi izinga lokushaya kwenhliziyo likhuphuke kancane uma kuqhathaniswa nobuthongo obujulile, noma ngabe uhamba kancane, futhi lelo phethini lingenye yalezo ezisetshenziselwa ukuhlukanisa phakathi kwezigaba ezimbili.
Izikolo zokutakula ze-HRV kanye nobusuku bonke
Ukuguquguquka kwesilinganiso senhliziyo (i-HRV) kulinganisa umehluko omncane wesikhathi phakathi kokushaya kwenhliziyo okukodwa nokwesibili. Ukushaya ngesigqi esiqinile akufani nokushaya ngezinguquko ezincane. ukushukuma kwemvelo ngezikhathi ezithileNgokuvamile, i-HRV ephezulu ihlotshaniswa nokuzivumelanisa nezimo okuhle kanye namandla okululama; i-HRV ephansi eqhubekayo ihlotshaniswa nokucindezeleka okuphezulu, ukukhathala, noma ukulala okungekuhle.
Ezinye izinhlelo zokusebenza zokufaneleka zihlanganisa i-HRV yakho yasebusuku, izinga lokushaya kwenhliziyo yokuphumula, isikhathi sokulala kanye nekhwalithi, kanye nomthwalo wokuqeqeshwa kwakamuva ukuze zikunike i-HRV yakho yasebusuku. isikolo sokululama ebusukuNgaleso sibalo unganquma ukuthi kunengqondo yini ukuzikhandla ngokuzivocavoca okunzima, ukwenza iseshini ethambile, noma ukumane uphumule ngoba umzimba wakho ucela ukuphumula.
Isilinganiso sekhwalithi yokulala: indlela yokuqonda lelo nani kusuka ku-0 kuya ku-100
Cishe yonke imvelo yamawashi kanye nesongo ifingqa ubusuku bakho ngesikhathi esisodwa amaphuzu okulala, ngokuvamile esikalini esisuka ku-0 kuya ku-100. Akuyona ibanga lokuhlolwa, kodwa inkomba esheshayo yokuqhathanisa ubusuku bakho bese ubona ukuthi uyathuthuka noma uya uba ngcono yini ngezinguquko emikhubeni.
Isilinganiso esiphakathi kuka-90 no-100 sivame ukubhekwa Excelente (amahora anele, ukusatshalaliswa okuhle kwesigaba, kanye nokuphazamiseka okumbalwa). Ububanzi obuphakathi kuka-80 no-89 buvame ukuhlukaniswa ngokuthi kuhle, phakathi kuka-60 no-79 kuhunyushwa ngokuthi Kuyamukeleka kodwa kungathuthukiswa, futhi ngaphansi kwamaphuzu angu-60 kuya ebumnyameni obubuthakathaka, kungaba ngenxa yamahora ambalwa, ukulala okuhlukene kakhulu noma imingcele ekhombisa ikhwalithi ephansi.
Ukuze kubalwe leso sibalo, uhlelo luhlanganisa ulwazi olufana nobude besikhathi sokulala, ukusebenza kahle (iphesenti lesikhathi umuntu alele embhedeni ngempela), ukusatshalaliswa kwesigaba, izinga lokushaya kwenhliziyo, i-HRV, ukuphefumula, kanye nokunye idatha yomuntu siqu eyisisekelo njengobudala, isisindo, noma indlela yokuphila. Uhlobo ngalunye lusebenzisa ifomula yalo yangaphakathi, ngakho-ke i-85 kuhlelo lokusebenza olulodwa ayifani ne-85 kolunye, kodwa iwusizo kakhulu ekulandeleleni intuthuko yakho ngaphakathi kwesimiso esifanayo sezinto eziphilayo.
Kuma-interface amaningi, uzobona amaphuzu ahlukaniswe ngamalebula alula afana nokuthi "Kuhle Kakhulu," "Kuhle," "Kulungile," noma "Kudinga Ukunakwa," okwenza kube lula ukufunda ngokushesha. Noma kunjalo, into ebaluleke kakhulu akuyona inombolo ehlukanisiwe yosuku olulodwa, kodwa ukusebenza okuphelele. umkhuba wesikhathi esimaphakathi nokuthi kuhambisana kanjani nemizwa yakho lapho uvuka.
Lezi zilinganiso zithembeke kangakanani?
Yilapho-ke kubalulekile khona ukugcina izinyawo zakho phansi. Iwashi lesandla lithola ugqozi kubuchwepheshe obusetshenziswa futhi... ama-actigraph emitholampilo (amadivayisi ezokwelapha alinganisa ukunyakaza esihlakaleni) futhi afana nezinye izinto ezigqokwayo njengezindandatho ezihlakaniphile, kodwa ayikwazi ukuthatha indawo yocwaningo oluphelele lokulala elabhorethri ene-polysomnography ngokulinganisa ngqo umsebenzi wobuchopho.
Izifundo eziqhathanisa amabhande esihlakala okuhweba, ama-actigraph ezokwelapha, kanye ne-polysomnography zisikisela ukuthi izingubo ezigqokwa ngabathengi zinhle kakhulu ekulinganiseni isikhathi sokulala esiphelele kanye namaphethini emini/ebusukuKodwa-ke, banenkinga enkulu yokuthola ubude obuqondile besigaba ngasinye sokulala (ukukhanya, ukujula, i-REM). Uma uhlala uthule kakhulu ngenkathi ufunda, bangase bacabange ukuthi ulele; uma uhambahamba kakhulu ngenkathi uphupha, ngezinye izikhathi bachaza ukuthi ubuphapheme.
Yingakho ochwepheshe abaningi bephinda umusho ocacile kakhulu: “Isihlakala akusona ubuchopho”Akukho washi eligqokwe esihlakaleni eliyoke lifane nokunemba kwesethi yama-electrode ekhanda. Noma kunjalo, inani lalo lisekunikezeni umbono womhlaba wonke noqhubekayo ngezilinganiso zakho zokulala, amashejuli, ukulala kanye nezinga lokozela ngokuhamba kwesikhathi, into engenakwenzeka ukuyifeza ngezifundo zokwelapha ezenzeka kanye kuphela.
Kubalulekile futhi ukukhumbula ukuthi amanye amamodeli asebenzisa kuphela inzwa yokunyakaza Ukukala ubuthongo, okunciphisa kakhulu ukunemba. Uma uhlala uthule isikhathi eside ubukele i-TV, iwashi lingabala njengokulala. Amamodeli ahlanganisa ukunyakaza kanye nokushaya kwenhliziyo anikeza imiphumela enembile kakhulu yokuhlukanisa phakathi kokulala okuncane, ubuthongo obujulile, ubuthongo be-REM, kanye nokuvuka.
Uma ubhekene nobunzima obuqhubekayo bokulala, ukuvuka njalo, ukuhogela okukhulu nomuzwa wokuminyana, ukozela okuyingozi emini, noma usola isifo esithile, iwashi elihlakaniphile kufanele libhekwe njengesibonakaliso sokuqala. Kulezi zimo, kufanelekile ukubonana nodokotela. uchwepheshe wezokwelapha ubuthongo, ezohlola ukuhlolwa okunembe kakhulu njenge-polysomnography noma i-electroencephalography.
Izibonelo zama-smartwatch anezici zokulala ezithuthukisiwe
Imakethe igcwele amawashi okulandelela ubuthongo, kodwa amanye amamodeli avelele ngokujula kwezilinganiso zawo, ukuhlanganiswa kwawo nesimiso sawo sezinto eziphilayo, noma ngokunikeza okuningi ngentengo efanelekile. smartwatch ukuqhathanisa Ungabona ukuthi ukunemba kushintsha kanjani kuye ngezinzwa ezifakiwe nokuthi yini ongayilindela ngezindleko ezahlukene.
I-Garmin Venu 2: ukuhlaziywa okuningiliziwe kanye "nebhethri lomzimba"
I-Garmin Venu 2 iyisibonelo esihle sewashi elinokuqapha okuthuthukisiwe kokulala. Ihlanganisa izinzwa zokunyakaza kanye nokulandelela izinga lokushaya kwenhliziyo, futhi ihlanganisa ngisho nezilinganiso ezengeziwe, ukuze inikeze amaphuzu okulala aphelele kakhulu nsuku zonkeIbonisa izigaba zokulala ezilula, ezijulile neze-REM, ukuvuka, ukuphefumula kanye nemingcele yokululama.
Esinye sezici zayo zezinkanyezi yi-“Body Battery” noma ibhethri lomzimbaIqoqa idatha ngokulala, ukucindezeleka, kanye nomsebenzi wansuku zonke, iyibonisa esikalini esingu-0 kuya ku-100 ukuze ibonise amandla akho asele. Uma uvuka unebhethri eliphansi kakhulu ngemva kobusuku obuningi obubi, uhlelo ngokwalo lusikisela ukunciphisa amandla nokubeka phambili ukuphumula. Iwashi eligxile kakhulu empilweni nasekuzilolongeni komzimba, elinentengo ephezulu kodwa efanele kubasebenzisi abafuna ukulandelelwa okujulile.
I-Galaxy Watch: I-ecosystem enamandla kanye nezilinganiso ezanele
Ngasohlangothini lwewashi olunenhloso evamile, i-Galaxy Watch ivelele ngokuhlanganiswa kwayo okungenazinkinga ne-ecosystem ye-Android kanye nokunikeza izici eziningi. imisebenzi ye-smartwatch ehlanzekileIzingcingo, izinhlelo zokusebenza, izinkokhelo, izaziso ezithuthukisiwe, njll. Ukulandelela ukulala kusekelwe kakhulu kudatha yokuhamba futhi, kuye ngemodeli nezilungiselelo, kungase kungabi nembambe kancane kunamanye amadivayisi ahlanganisa izinzwa ezithile ebusuku.
Noma kunjalo, kubasebenzisi abaningi, izinga lemininingwane abayinikezayo lingaphezu kokwanele: babonisa ubude besikhathi sokulala, izigaba, amaphuzu aphelele, futhi, kwezinye izimo, amapharamitha engeziwe afana nalawa ukutholakala komoya-mpilo egazini noma ukuhonaZiyindlela ethakazelisa kakhulu uma ufuna iwashi elisebenziseka kalula lokusetshenziswa kwansuku zonke elikunikeza nokulandelela ukulala okufanele ngaphandle kokuba yilona elikhethekile kakhulu emakethe.
I-Amazfit Bip 3 Pro: Izici zokulala ezithuthukisiwe ngentengo ephansi
Kulolu hlobo olungabizi kakhulu, i-Amazfit Bip 3 Pro ifakazela ukuthi awudingi ukuchitha imali eningi ukuze ujabulele ukulandelela ukulala okuphelele. Le modeli ihlanganisa i-accelerometer kanye nenzwa yokushaya kwenhliziyo ukuze iqoshwe. ukulala okulula, okujulile, kanye nokulala kwe-REMokubonisa kokubili isikhathi esiphelele kanye nokusatshalaliswa phakathi kwezigaba kanye nezikhathi zokuvuka.
Ngaphezu kwalokho, i-Bip 3 Pro ifaka phakathi izindlela zokulinganisa ezifana nokuhlolwa kokuphefumula ebusuku, I-SpO₂ ngesikhathi sokulala kanye nezikhumbuzo zemikhuba enempilo. Ngokusobala, ayifinyeleli ekuthuthukisweni kwamamodeli abiza kakhulu, kodwa ukuze uqonde amaphethini akho ajwayelekile, ukubona izitayela, nokuqala ukuthuthukisa inhlanzeko yakho yokulala, inikeza inani elihle kakhulu lemali.
Iwashi elihlakaniphile nendlela yokuphila enempilo: ngale kokulala
Ukuguqula iwashi lakho libe yisikrini sokulala esithuthukisiwe kunengqondo nakakhulu uma ulihlanganisa neminye imisebenzi yezempilo nezemidlalo; ungakwazi ngisho shintsha kube umsizi wezempilo opheleleAmamodeli amaningi, kufaka phakathi amawashi ezemidlalo afana ne-Garett Action namamodeli afanayo, ahlanganisa Ukulandelela ebusuku ngokuhlaziywa komsebenzi wakho wansuku zonke ukunikeza umbono ophelele ngenhlalakahle yakho.
Kuvamile ukuba izindlela ezithile zemidlalo (ukuhamba, ukugijima, ukugibela ibhayisikili, nokunye) okulinganisa ibanga, ijubane, isikhathi sokusebenza, kanye namakhalori ashisiwe. Ngaphezu kwalokho, zifaka phakathi abaqaphi bezinga lokushaya kwenhliziyo okuqhubekayo, futhi kwezinye izimo, izilinganiso ezibonisa amazinga omfutho wegazi noma ukucindezeleka ukuze kutholakale izinguquko ezibalulekile phakathi nosuku.
Amawashi amaningi afaka phakathi ishayela oximeter ukukala ukugcwala komoya-mpilo egazini kokubili ngenkathi uvukile futhi ulele, kanye nomswakama kanye nezikhumbuzo zokunyakaza zokuvuka, ukwelula, nokuphuza amanzi njalo. Ngokuqhathanisa le datha nobusuku bakho obuqoshiwe, kulula ukubona ukuthi ukuziphatha kokungahlali phansi, ukuzivocavoca, noma ukucindezeleka kuthinta kanjani ukulala kwakho, kanye Ukuthi ukulala kabi ebusuku kuthinta kanjani izinga lokushaya kwenhliziyo noma ukusebenza kwayo ngosuku olulandelayo
Umklamo uyasiza futhi: izintambo ezishintshaniswayo, izinto ezilula nezihlala isikhathi eside, kanye nobuhle obusebenza kahle ngokulinganayo nezingubo zezemidlalo, izingubo ezivamile, noma izingubo zasehhovisi. Konke lokhu kwenza kube lula ukukugqoka cishe usuku lonke ngaphandle kokuthi kuzizwe kungakhululekile noma kungafaneleki—ukhiye uma ufuna ukuqapha ukulala okuqhubekayo kanye nemisebenzi.
Uma kubhekwa ngale ndlela, iwashi aliseyona into elula yokulinganisa izinyathelo futhi liba umngane wezempilo jikelele, okwazi ukukuxwayisa uma uqoqa ukucindezeleka, ubhekene nobusuku obunzima, noma ukuqeqesha ngokweqile ngaphandle kokushiya isikhala sokululama.
Lokho okushiwo yisayensi ngezinto ezigqokwayo kanye nokulala
Umphakathi wesayensi uthathe lesi simo sezingubo ezigqokwayo ngokungathi sína, futhi kunezifundo eziningi eziqhathaniswayo. Amasongo abathengi namawashi ahlakaniphile anezithombe zezokwelapha kanye ne-polysomnographyUmgomo ukubona ukuthi zisebenza kangakanani njengamathuluzi okuqapha umphakathi jikelele.
Iziphetho eziphindaphindwa njalo zibonisa ukuthi la madivayisi awusizo kakhulu hlaziya amaphethini okulala isikhathi esideizigqi ze-circadian kanye nokuhlela njalo, njengoba zingaqopha idatha amahora angama-24 ngosuku, izinsuku eziyi-7 ngesonto amasonto noma izinyanga ngentengo ephansi kakhulu uma kuqhathaniswa nenqwaba yezivivinyo zezokwelapha.
Kodwa-ke, kugcizelelwa nokuthi azithathi indawo yokuhlolwa okunembile kakhulu lapho kusolwa izinkinga eziyinkimbinkimbi ezifana nokuphefumula okukhulu kokulala, i-parasomnia enobudlova, i-narcolepsy, noma ezinye izinkinga zezinzwa. Amadivayisi agqokwayo afaneleka kakhulu njengoba ithuluzi lokuzihlola kanye nokusekelwa, kodwa ukuxilongwa kusengumthwalo wemfanelo wochwepheshe.
Isincomo esivamile ukugxila ku- izitayela ezijwayelekile kanye nezinguquko emikhubeniGwema ukuwela "ekuhlushweni," lokho kuthanda ukufeza ubuthongo obuphelele kanye nokuthola amaphuzu ayi-100 njalo ebusuku. Kunengqondo kakhulu ukugxila ekutheni ukulala isikhathi eside, ukudla isidlo sakusihlwa kusenesikhathi, noma ukunciphisa isikhathi sokubuka isikrini ngaphambi kokulala kuholela emiphumeleni engcono kanye nomuzwa ongcono lapho uvuka.
Humusha idatha yakho bese uthatha isinyathelo
Ukubaluleka kwangempela kokuba nesikrini sokulala esinamandla esihlakaleni sakho kuyabonakala uma uhlanganisa lokho okushiwo yiwashi kanye Uzizwa kanjani uma uvuka?Ngale kwezinombolo, kufanelekile ukuzibuza imibuzo elula: Ingabe uvuka ufuna ukuqhubeka ulele? Ingabe uyacasuka, uyavilapha, noma awukwazi ukugxilisa ingqondo isikhathi esiningi sosuku? Ingabe ukuthola kunzima ukuhlala uphapheme phakathi kwasekuseni noma ngemva kwesidlo sasemini?
Uma uphendula ngoyebo izinsuku eziningi futhi iwashi lakho elihlakaniphile libonisa amahora ambalwa okulala okuphelele, ubuthongo obuncane kakhulu, noma ukuphazamiseka okuningi, uphawu lucacile: ukuphumula kwakho kudinga ukuhlolwa. Kusukela lapho, ungaqala ngokuthuthukisa ukulala inhlanzekoAmashejuli amaningi avamile, isikhathi esincane sokubuka isikrini ngaphambi kokulala, igumbi elipholile nelimnyama, ukugwema ukudla kwakusihlwa okunzima kanye nokunciphisa utshwala kusihlwa kakhulu.
Kungumqondo omuhle futhi ukulungisa uhlelo lokuqeqesha kanye nezinga lomsebenzi wakho Ngokusekelwe kumaphuzu akho okululama kanye nokuzikhandla kwamuva, izinsuku ezinemiphumela emibi noma umuzwa wokukhathala oqongelelekile zilungele ukunciphisa ukuqina noma ukwenza ukuzivocavoca okulula kuphela. Lokhu kukusiza ukugwema ukuhlanganisa izikhathi ezinzima nobusuku obubi obungaholela ekuqeqeshweni ngokweqile nasekulimaleni.
Elinye ithuluzi elilula kodwa eliphumelelayo kakhulu ukugqoka imaski amasonto ambalwa. idayari yamaphupho amancane lapho uqaphela khona ukuthi uzizwa kanjani uma uvuka, ukuthi ulale nini, ukuthi udleni isidlo sakusihlwa, ukuthi uzivivinye yini, ukuthi uphuze i-caffeine sekwephuzile, njll. Ngemuva kwalokho ungabheka lawo manothi ngezilinganiso zewashi ukuthola ukuthi yiziphi izinhlanganisela ezikusebenzela kahle nokuthi yiziphi ezimbi kakhulu.
Ngokuhamba kwesikhathi, njengoba idatha iqongelela, izinhlelo zokusebenza eziningi ezisekelwa ama-algorithms athuthukile noma i-AI ziyakwazi ukukunikeza Iseluleko esenziwe ngokwezifiso kanye namaphethini acacile kakhulu: ukuthi ulala kangcono uma udla isidlo sakusihlwa ngaphambi kwesikhathi esithile, ukuthi ukujima sekwephuzile kakhulu kwenza i-HRV yakho yasebusuku ibe yingozi, noma ukuthi ukusebenza kwakho kwansuku zonke kungcono uma ugcina isikhathi sokulala esizinzile kusukela ngoMsombuluko kuya kuLwesihlanu.
Ngokusebenzisa lonke lolu lwazi ngempumelelo, iwashi lakho elihlakaniphile likusiza ukuthi usuke ekubeni nomuzwa ongaqondakali wokuthi "Ngicabanga ukuthi ngilele kabi" uye ekubeni "Ngicacile ngalokhu." Yini engalungile futhi yini engingayishintsha? empilweni yami yansuku zonke.” Iwashi linakekela ukuqoqa nokuhlela idatha; nguwe owenza umehluko wangempela, ngezinqumo ozenzayo ngokusekelwe kulokho okubonayo esikrinini kanye nalokho okuzwayo emzimbeni wakho.
