SleepRight: Sleep Journal

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Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

I-SleepRight iyincwadi yokulala yangasese kanye nethuluzi le-CBT-I-lite. Akukho okugqokwayo. Akukho imakrofoni. Akukho i-accelerometer. Ilogi yokuthepha kabili kanye namathuluzi ashukumisa inaliti ngempela ekulaleni - ukuvumelana, ukuphumula, isikhathi se-caffeine, kanye nohlu lokuhlola lokulawula ukuvuselela.

OKUKWENZAYO
• Faka ubusuku ngabunye ukuthepha kabili — amakhadi asheshayo athi "Ulale kahle" / "Akukuhle kangako", amathegi ongawakhetha (ukucindezeleka, i-caffeine, izikrini, ukuzivocavoca, ukuhamba, umsebenzi weshifu), kanye nensimu yamaphupho/inothi ende uma uyifuna.
• Landelela isikweletu sokulala — setha umgomo (okuzenzakalelayo amahora angu-8), bona ibhalansi yakho yezinsuku ezingu-7 eqhubekayo ngokumelene nayo. Ukufunda okungathathi hlangothi, akukho ukuthethiswa.
• Ulwazi — ishadi lomugqa wesikhathi, imephu yokushisa yokulala-ukungaguquguquki, ibhalansi yokulala, ukulala okumaphakathi, ukusebenza kahle kokulala. Izinga elijwayelekile limboza iwindi lezinsuku ezingu-7; amawindi ezinsuku ezingu-30 nezingu-90 ekuthuthukisweni.

• Umakhi womoya opholile — yakha uhlelo lwakho (ukukhanya okufiphele, ucingo lususwe, welule, funda, itiye), setha isikhathi esiphelele, bese uthola isaziso esisodwa sokulala esikuhambisa ezinyathelweni.

Ukuphela kwe-caffeine — setha isikhathi sokulala + i-caffeine i-half-life buffer, uhlelo lokusebenza lukutshela ukuthi "ikhofi lokugcina ngo-X:XX".
Amathuluzi e-CBT-I-lite — isibali sokukhawulela ukulala, uhlu lokuhlola lokulawula isikhuthazo (imithetho emihlanu esekelwe ebufakazini), kanye nephedi yokulahla ubuchopho yokucabanga ngokushesha lapho ukukhanya kucinywa.
Imodi yesisebenzi se-Shift — imigomo eminingi yokulala ngesonto, ithempulethi yokushintsha ejikelezayo (4-on-4-off nabangani), ukuhlela ukulala ngaphambi kokushintsha.
• Ukuthumela i-PDF — ijenali yezinsuku ezingu-30 noma ezingu-90 njenge-PDF ephrintiwe ongayiletha emtholampilo wokulala.

KUNGOKUBANI
• Abantu abazama izindlela zokulandelela ukulala ocingweni futhi bathola iphethini ingakhululekile, inganembile, noma ihlasela.
• Abantu abangakwazi ukulala besebenza ngezinto ze-CBT-I abafuna ilogi elula yomngane, hhayi ibhasi.

• Abahlengikazi, abashayeli bezindiza, abasebenzi bemishini kawoyela, nanoma ubani osesimisweni sokushintshana esidinga ukuhlela ubusuku nemini esikhundleni sokulwa nakho.

• Noma ubani ofuna idatha yakhe yokulala ihlale ocingweni, ngesiNgisi esilula, ephethwe yibo.

AKUDINGEKI UKUGQOKWA
I-SleepRight ayifundi noma iyiphi inzwa. Ayikho imakrofoni, ayikho i-accelerometer, ayikho i-Health Connect yokungenisa. Uthinta isikhathi oye walala ngaso nesikhathi ovuke ngaso. Leyo yiphayiphi yokufaka yonke.

UBUMFIHLO
Okufakiwe kokulala kubukhoma kudivayisi yakho kusizindalwazi sendawo. Imibiko yokuphahlazeka engaziwa kanye nokuhlaziywa kwesikrini kuthunyelwa ku-Google ukuze kulungiswe iphutha - ungazicima kumodi yobumfihlo. Thepha okuthi "Susa yonke idatha" kuzilungiselelo ukuze usule yonke into ngesenzo esisodwa.

IMPILO NESIBOPHO
I-SleepRight iyincwadi yokulala yomuntu siqu kanye nethuluzi lokufundisa. Akuyona idivayisi yezokwelapha, ayixilongi noma yelaphe noma yikuphi ukuphazamiseka kokulala, futhi ayithathi indawo yeseluleko esivela kumhlinzeki wezempilo ofanelekayo. Uma usola ukuthi kukhona inkinga yokulala (ukungalali kahle, i-sleep apnea, i-narcolepsy, imilenze engaphumuli, i-parasomnia), sicela uxhumane nodokotela.

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