I-Questionnaire ingaba luncedo ekujongeni iMpawu zokuLawula iingxaki zokulala
Ukuba ufumana ulele ebuthongeni emini, unokubuza ukuba ulala kakhulu . Kukho isilathisi esilula esiluncedo esisetyenziswe oogqirha bokulala ukuchonga abantu abajongene nobuthongo obukhulu kakhulu. Funda imibuzo eyingxenye yalo kunye nendlela anokunceda ngayo ukufumanisa iingxaki ezinxulumene nokuphazamiseka kokulala, njenge-apnea yokulala kunye neengxaki zokulala.
I-Epworth Sleepiness Scale
Ubunzima bokulala be-Epworth yimibuzo enokusetyenziswa rhoqo ukuhlola izinga lokulala komntu. Ingumlinganiselo ophantsi wokuzaliswa kwezigulane. Nangona kunjalo, kunokuba luncedo ekuqinisekiseni ukulala komntu emva kwexesha.
Isikali sigqityiwe ngumntu kwaye sinikezelwa ugqirha wakhe. Ngokuqhelekileyo isetyenziswe njengesilingo sokuhlola ukulala okanye ukubeka esweni impendulo kwonyango.
U vavanyo
Isilinganisi senza ukuba umntu abe nokulala ebusweni bemihla ngemihla. Ngokuqhelekileyo, kukho ukukhawuleza okufana nokuthi, "Kwenzeka njani ukuba uyenze imisebenzi elandelayo?" Olu vavanyo lubonakalisa esidlulileyo kwangoko xa ujonga imiqobo yakho yesiqhelo.
Ezinye iimeko ezichazwe kwimibuzo ziquka:
- Ukuhlala nokufunda
- Ukubukela ithelevishini
- Ukuhlala kwindawo yokuhlala kawonkewonke
- Ukuhamba njengomgibeli kwimoto ngeyure enye ngaphandle kokuphuka
- Ukulala phantsi ukuphumla ngemini xa iimeko zivuma
- Ukuhlala nokuthetha nomntu
- Ukuhlalisa emva kokutya kwasemini ngaphandle kotywala
- Ukuhlala emotweni njengomqhubi ngelixa umisiwe imizuzu embalwa kwendlela
Ukubala amanqaku akho
Kwimeko nganye, amanqaku abelwe ukuba ubonisa ukuba umntu uya kulala. Amanani amanqaku ukusuka kwi-zero ukuya kwiintathu:
- 0 = awusoze wada
- 1 = ncinane ithuba lokuqhwala
- 2 = ithuba elilinganayo lokumisa
- 3 = ithuba eliphezulu lokugquma
Amanqaku amaninzi angabelana ukusuka kwi-zero ukuya kwi-24. Amanqaku aphezulu ahambelana nokulala.
Olu lungiso kunye nokuqinisekiswa kuye kwasungulwa ngokufunda ngokukhululekisa iziphumo zesikali sase-Epworth ukukwazi ukulala ngexesha leMvavanyo yokuLingana kweLindela yokuLoba (MSLT) .
Kuthetha Ngathini Impumelelo Yakho?
Umyinge wamanani phakathi kwabantu abadala abaneempilo sixhenxe. Ngokubanzi, amanqaku angaphezulu kweesibhozo abonisa ubuthongo obukhulu. Amagqirha amaninzi alalayo asebenzisa i-10 nangaphezulu njengoko kubonisa ukuba umntu ulele kakhulu.
Amanqaku aphezulu aphezulu angenzeka kwizigulane ezinokuxhamla . Amanani angaphinda aphakanyiswe kwi-hypotheomnia engaphendulwanga okanye, ngokuqhelekileyo, kwi- apnea yokulala .
Nangona i-Epworth yokulala ikulula kulula ukulawula kwaye idibanisa ngolwazi olusisiseko malunga nokulala, kuyavuma ukuba umlinganiselo kunye nenjongo ethile. Njengoko kuxhomekeke kumava akho aphantsi, kungenakho ukubonakalisa ngokupheleleyo umgangatho wakho wokukhubazeka.
Ngokomzekelo, xa abantu belele, amanqaku abo ahlala esezantsi. Ngaloo ndlela, amanqaku aphezulu yedwa ayaneleyo ukufumanisa ukuba i-apnea yokulala.
ILizwi
Ukuba unomdla malunga nomgangatho wobuthongo bakho okanye ukulingana kwakho kokulala kwemini, qalisa ngokuthetha ngongcali yokulala.
Emva kokuphonononga iimpawu zakho, uvavanyo olufanelekileyo lungalungiselelwa ukunceda ukhethe unyango olungcono ukukunceda uzive ungcono kwaye uphapheze yonke imini, kungakhathaliseki ukuba wenze ntoni.
Imithombo:
UJohns, M. "Indlela entsha yokulinganisa ukulala kwimihla ngemihla: i-Epworth Sleepiness Scale." Ukulala ; 14: 540.
IsiPunjabi, uN et al . "Ukuqulunqa kweNjongo yoButhongo lokulala kwi-General Population." Kulala ; 25: 678.