So wo nna a wobɛda no asɛe? Momma yɛnka Circadian Rhythm Sleep Disorders ho asɛm!

So ɛyɛ den ma wo nso sɛ wobɛda anadwo? Anaasɛ wosɔre anɔpa? So ɛtɔ mmere bi a wote nka sɛ woda awiabere? Ɛkame ayɛ sɛ obiara betumi anya nna ho haw ahorow yi mu biako anaa abien. Nanso sɛ saa nneɛma yi kɔ so, na sɛ ɛka wo da biara da dwumadi ahorow a, ebia wubenya nna mu ɔhaw bi nso, a yɛrebɛka ho asɛm. Mma ɛnhaw wo, yɛbɛka eyi ho asɛm tiawa, wɔ ɔkwan a wubetumi ate ase so.

Dɛn ne saa "Circadian Rhythm" yi? Sɛ yɛbɛka no tiawa a...

Asɛmfua "circadian" no fi Latin kasa mu. Ɛkyerɛ biribi te sɛ "da no nyinaa." Enti, circadian rhythm yɛ abɔde mu, bɛyɛ nnɔnhwerew 24 kyinhyia wɔ yɛn nipadua mu. Ɛte sɛ dɔn ketewa bi a ɛwɔ yɛn nipadua mu. Saa dɔn yi kyerɛ yɛn bere a ɛsɛ sɛ yɛda ne bere a ɛsɛ sɛ yɛsɔre. Ɛnyɛ sɛ ɛboa yɛn ma yɛda nko, na mmom ɛboa ma yedi nneɛma pii a ɛwɔ yɛn nipadua mu, te sɛ hormone dwumadi, nipadua mu hyew, ne aduan ho akɔnnɔ so nso.

Wɔ nnipa dodow no ara fam no, nipadua dɔn yi yɛ adwuma ara kwa a ɔhaw biara nni ho. Nanso wɔ nnipa binom fam no, saa adeyɛ yi yɛ basaa. Ɛno ne bere a Circadian Rhythm Sleep Disorders ba. Ɛno kyerɛ sɛ wo nna ne wo nyane kyinhyia no yɛ basaa.

Dɛn ne circadian rhythm disorder ahorow ahorow?

Saa ɔhaw ahorow yi betumi aba akwan horow so. Momma yɛnhwɛ ahorow atitiriw no bi:

• Jet Lag Disorder: Ebia woate eyi ho asɛm. Sɛ yetu kwan kɔ ɔman bi a ɛsono bere nhyehyɛe mu mpofirim a, egye bere kakra ansa na yɛn nipadua dɔn no atumi ayɛ nsakrae wɔ bere foforo no mu. Ɛno ne nea yɛfrɛ no jet lag.
• Shift Work Sleep Disorder (SWSD): Sɛ woyɛ adwuma anadwo a, eyi betumi aka wo nso. Sɛ yɛda awia na yɛyɛ adwuma anadwo a, ɛyɛ den ma yɛn nipadua dɔn no sɛ ɛbɛsakra ne ho. Wo de susuw ho hwɛ, sɛ Sunil kɔ adwuma anadwo a, ɔnda yiye awia, na sɛ ɔyɛ adwuma anadwo a, ɔda so ara te nka.
• Delayed Sleep-Wake Phase Disorder (DSWPD): Eyi ne bere a nkurɔfo kɔda na wɔsɔre nnɔnhwerew abien anaa nea ɛboro saa akyiri sen sɛnea wɔtaa yɛ no. Sɛ nhwɛso no, nnipa binom sɔre anɔpa 2-3 na wɔda kosi anadwo 11-12. Eyi abu so titiriw wɔ mmofra ne mpanyimfo nkumaa mu.
• Advanced Sleep-Wake Phase Disorder (ASWPD): Eyi ne nea atwam no bɔ abira. Woda bɛyɛ anwummere 6-7 na wosɔre bɛyɛ anɔpa 2-3. Eyi abu so kɛse wɔ nnipa a wɔn mfe akɔ anim mu.
• Dae ne Nyan a Ɛnyɛ Daa (ISWRD): Wɔ eyi mu no, mmere a wɔda na wɔsɔre no nyɛ nea ɛkɔ so daa koraa, na enni nhyehyɛe biara. Wɔda tiawa mpɛn pii da biara. Eyi betumi aba mpɛn pii wɔ nnipa a wɔwɔ amemene mu nyarewa a ɛyɛ mmerɛw te sɛ adwenemhaw so.
• Nnawɔtwe a Ɛnyɛ Nnɔnhwerew 24 Dae ne Nyan a Ɛyɛ Den (N24SWD):Wɔn nipadua dɔn no nyɛ nnɔnhwerew 24 pɛpɛɛpɛ. Ebetumi ayɛ nnɔnhwerew 25 anaa 26. Enti bere a wɔde da no yɛ akyiri kakra bere nyinaa. Wɔtaa hu eyi wɔ nnipa a wɔn ani afura mu.

Nea ɛka ho no, ɛtɔ mmere bi a nna ho haw ahorow bi wɔ hɔ a ɛnyɛ nea ɛfata wɔ saa akuw yi mu biara mu, nanso efi bere a nipadua no yɛ adwuma no mu a wɔsɛe no. Nnuruyɛfo frɛ eyinom “circadian sleep-wake disorder a wɔankyerɛ ɔkwan foforo so.”

Saa ɔhaw ahorow yi abu so dɛn? So ɛka obiara?

Nokwarem no, sɛ yɛde jet lag ne shift work disorder to nkyɛn a, mpɛn pii no circadian rhythm disorder afoforo ho yɛ na koraa. Wɔkyerɛ sɛ ɛka wiase nnipa bɛyɛ 3% pɛ.

Nanso, wimhyɛn a ɛkyɛ yɛ ɔhaw a ɛtaa ba wimhyɛn mu akwantufo so, titiriw bere a wɔretu kwan akɔ baabi a bere mu nsonsonoe boro nnɔnhwerew abien no. Wɔahu nso sɛ adwuma a wɔsesa no ka nnipa a wɔyɛ adwuma anadwo no mu bɛyɛ nkyem abiɛsa mu biako.

Dɛn ne sɛnkyerɛnne ahorow a ɛwɔ saa circadian rhythm disorders yi mu?

Saa ɔhaw ahorow yi ho sɛnkyerɛnne no fa nna ne ɔsɔre ho titiriw. Nea ɛka nsakrae a ɛba wo nna mu, anaa sɛnea wo nipadua ne awia ne anadwo di nkitaho ho.

Nsɛnkyerɛnne no betumi ayɛ soronko kakra a egyina ɔhaw no so. Hwɛ sɛ wowɔ saa sɛnkyerɛnne ahorow yi bi anaa:

• Ɛyɛ den sɛ wobɛda anadwo (Insomnia): Sɛ obi ntumi nna nnɔnhwerew pii bere a woada akyi.
• Dae fã a wobɛsɔre: Sɛ wosɔre anadwo fã anaa anɔpatutuutu, a wonna yiye.
• Ɛyɛ den sɛ wobɛsan ada bere a woanyane awie no.
• Sɛ wobɛsɔre ntɛm anɔpa sen sɛnea wususuw.
• Ɛyɛ den sɛ wobɛsɔre anɔpa (Sleep Inertia) , anaasɛ wobɛda na woanyan bere a ɛnkɔ so daa.
• Dae a woda dodo awiabere (Hypersomnia): Eyi ma wopɛ sɛ woda awiabere.
• Ɛho hia sɛ wɔda awiabere.
• Ɔbrɛ a wɔte nka bere nyinaa (Ɔbrɛ).
• Tipaeɛ.
• Nneɛma te sɛ adwennwen, adwenemhaw, abufuw a nna a wonnya de ba.

Fa no sɛ, sɛ wokɔda anadwo nnɔn du mpo a, wuntumi nna kosi anɔpa nnɔn 1. Sɛ wopɛ sɛ wosɔre anɔpa nnɔnsia mpo a, wo nipadua no te nka sɛ enni ahoɔden biara. Wote nka sɛ woda da mũ nyinaa, na wuntumi nyɛ biribiara yiye. Sɛ biribi te sɛ eyi kɔ so a, ebetumi ayɛ circadian rhythm disorder ho sɛnkyerɛnne.

Dɛn na ɛde ɔhaw ahorow yi ba?

Nnipa a wɔwɔ circadian rhythm disorders betumi anya nsakrae bi wɔ wɔn nipadua no abɔde mu "dɔn" anaa nneɛma a ɛfa ho no mu. Ɛtɔ mmere bi a, eyi betumi afi ɔhaw bi a ɛwɔ amemene no fã pɔtee bi mu.

Yɛn amemene no fã bi wɔ hɔ a wɔfrɛ no hypothalamus . Wɔ eyi mu no, ntini soronko bi a wɔfrɛ no suprachiasmatic nucleus (SCN) wɔ hɔ.Ɛno ne yɛn nipadua "master clock." Sɛ wonni akyi nkɛntɛnso biara mpo a, wɔtaa yɛ onipa nipadua no ma ɛne nna ne ɔsɔre kyinhyia a ɛboro nnɔnhwerew 24 pɛ.

Circadian rhythm disorders betumi afi:

• Amemene no sɛe anaa amemene no dwumadi a ɛsɛe: Sɛ nhwɛso no, amemene mu nyarewa a ɛyɛ mmerɛw, ti a opira, nyarewa te sɛ amemene mu yare.
• Anisoadehu a ɛyɛ mmerɛw: Ɔfã a wɔfrɛ no SCN no ne yɛn aniwa wɔ abusuabɔ tẽẽ. Ɛno nti na awia hann ho hia kɛse ma yɛn nipadua dɔn no. Enti, nnipa a wɔn ani, retina, anaa aniwa ntini asɛe no taa nya saa nyarewa yi.
• Akwantu: Jet lag fi mfiridwuma foforo a wɔanya nkɔso. Yɛtu kwan ntɛmntɛm, nanso yɛn nipadua ntumi nyɛ nsakrae wɔ saa ahoɔhare no mu.
• Adwuma: Nnipa a wɔyɛ adwuma anadwo no betumi anya saa ɔhaw ahorow yi esiane saa adwuma no nti.
• Nneɛma a wonnim sɛ ɛde ba: Nnipa binom nya saa nyarewa yi esiane nneɛma bi a nnuruyɛfo mpo ntumi nhu pefee nti.

Nneɛma bɛn na ɛma asiane a ɛwɔ hɔ sɛ obi benya saa ɔhaw ahorow yi yɛ kɛse?

Nneɛma bi wɔ hɔ a ebetumi ama asiane a ɛwɔ hɔ sɛ obi benya saa circadian rhythm disorders yi ayɛ kɛse kakra. Yebetumi adi eyinom bi so, bere a afoforo nso yɛrentumi nni so.

• Mfe a wɔadi: Mmofra ne mpanyimfo nkumaa taa nya nna-nyane a ɛkyɛ (DSWPD), bere a nnipa a wɔadi boro mfe 60 no taa nya nna-nyane ntɛm (ASWPD).
• Awosu mu nkɛntɛnso: Yebetumi anya nna ho su ahorow bi afi yɛn awofo hɔ. Nhwehwɛmu ada no adi nso sɛ awosu mu nsakrae ahorow bi ma asiane a ɛwɔ hɔ sɛ obi benya saa nyarewa yi yɛ kɛse.
• Akwankyerɛ a wobɛfa so: Ɛda adi sɛ jet lag bɛka wo bere a woretu kwan akɔ apuei fam (baabi a wo nna kyinhyia no rekɔ anim) sen bere a worekɔ atɔe fam (baabi a wo nna kyinhyia no redan akyi).
• Nsakrae a ɛba bere a wɔsakra wɔn adwuma mu: Ebia adwumayɛfo a wɔyɛ adwuma wɔ adwuma mu no behyia ɔhaw ahorow yi bere a wɔdan kɔ adwuma a efi ase ntɛm sen nea wɔasua no so no.
• Nsakrae a ɛba ntini mu nkɔso mu: Nnipa a wɔwɔ tebea horow te sɛ ADHD (attention deficit hyperactivity disorder) anaa Autism Spectrum Disorder taa nya saa circadian rhythm disorders yi.

Nsɛnnennen afoforo bɛn na ebetumi aba esiane saa ɔhaw ahorow yi nti?

Circadian rhythm disorders gu ahorow kɛse. Ebi wɔ nkɛntɛnso ketewaa bi pɛ, bere a afoforo nso betumi de ɔhaw kɛse aba w’asetra mu.

• Sukuu adwuma ne adwuma mu huammɔdi: Ebia ɛbɛyɛ den ama nnipa a wɔwɔ saa ɔhaw ahorow yi sɛ wɔbɛtra bere ano akɔ sukuu ne adwuma.
• Nna ho haw afoforo: Ebia saa nkurɔfo yi nso benya nna ho haw afoforo te sɛ nna a wontumi nna a enni sabea .
• Nnubɔne a wɔde di dwuma:Ebia wɔbɛsɔ nnipa binom ahwɛ sɛ wɔde nnuru a wɔde da, nsa, anaa nnuru foforo (a oduruyɛfo akyerɛw ama wɔn anaasɛ wɔmfa nni dwuma) bedi dwuma de ada. Eyi betumi ama asiane aba sɛ obi benya nsa anaa nnubɔnenom (nsanom ho haw anaa nnuru a wɔde di dwuma ho haw) .
• Akwanhyia ne opira: Da a obi da awia no ma asiane a ɛwɔ hɔ sɛ obehyia bere a ɔreka kar anaa ɔde mfiri a emu yɛ duru redi dwuma no yɛ kɛse.

Ɛbɛyɛ dɛn na nnuruyɛfo ahu sɛ wowɔ saa ɔhaw ahorow yi ankasa?

Sɛ wobehu sɛ wowɔ circadian rhythm disorder (a ɛnyɛ jet lag) a, anyɛ yiye koraa no, ɛsɛ sɛ wunya sɛnkyerɛnne ahorow asram abiɛsa. Oduruyɛfo de akwan horow pii bedi dwuma de ahu ɔhaw ahorow yi:

• Nsɛmmisa, aduruyɛ ho abakɔsɛm, ne wo a yɛne wo bɛkasa: Yɛbɛboaboa nsɛm ano denam nsɛm a yebebisa fa wo sɛnkyerɛnne ahorow, sɛnea woda, ne sɛnea ɛka w’adwuma ho no so.
• Nipadua ne ntini mu nhwehwɛmu: Eyi bɛhwɛ sɛ ebia aduruyɛ mu tebea afoforo a ebetumi de saa sɛnkyerɛnne ahorow yi aba anaa.
• Lab nhwehwɛmu: Wobetumi ayɛ nnompe, mogya, ne nsu mu nhwehwɛmu. Eyinom betumi ahwɛ hormone dodow ne nneɛma afoforo a ɛkyerɛ sɛ ɛbɛboa ma wɔahu ɔhaw no ko ne nea ɛde ba.
• Mfoninitwa: Wobetumi de nneɛma te sɛ (CT) scan anaa (MRI) scan adi dwuma de ahwɛ sɛ ɔhaw bi wɔ amemene no mu anaa.
• Dae ho kyerɛwtohɔ: Ebia wo duruyɛfo bɛka akyerɛ wo sɛ yɛ da biara da kyerɛwtohɔ mfa nkyerɛw sɛnea woda.
• Actigraphy: Eyi yɛ afiri a wɔde hyɛ nsateaa mu a ɛma wohu sɛnea obi keka ne ho. Ɛte sɛ dɔn. Ebia wɔbɛka akyerɛ wo sɛ hyɛ nnɔnhwerew 24 da biara, nna kakraa bi anaa adapɛn abien. Ɛhwehwɛ wo dwumadi nhyehyɛe ahorow mu.

Wobetumi ayɛ nhwehwɛmu foforo a egyina wo sɛnkyerɛnne ne nea wo duruyɛfo susuw so. Wo duruyɛfo bɛka eyi ho nsɛm pii akyerɛ wo.

Dɛn ne ayaresa ahorow a wɔde sa eyi? So ɛyɛ nea wontumi nsa?

Ɛsono sɛnea wɔsa circadian rhythm disorders a egyina ɔhaw ko a wowɔ ne w’ankorankoro tebea horow so. Ebia ayaresa ahorow no bi ne nea edidi so yi mu biako anaa nea ɛboro saa:

• Hann a wɔde di dwuma:
• Melatonin anaa nnuru a ɛte saa a wobɛnom sɛnea oduruyɛfo kyerɛ no:
• Suban ahorow a ɛfa nna ho a wɔsakra (Sleep Hygiene):

Ɔkwan bɛn so na hann a wɔde di dwuma ɔkwammɔne so betumi aboa?

Yɛn amemene no fã a wɔfrɛ no SCN no ne yɛn aniwa no retina no wɔ abusuabɔ tẽẽ. Ɛno nti na awia hann nya yɛn nipadua dɔn so nkɛntɛnso kɛse no. Sɛ woakɔ sotɔɔ kɛse bi a wɔtɔn nneɛma a wɔde yɛ nneɛma mu pɛn na woahu ɔfã a ɛfa kanea ho a, ebia woahu bɔlɔb fitaa a ɛsono ne kɔla ahorow nyinaa. Blue fitaa, kɔkɔɔ fitaa, fitaa a ɛyɛ nwini, fitaa a ɛyɛ hyew. Sɛ wowɔ circadian rhythm disorder a, wubetumi aboa ma woasiesie wo nna ne wo nyane kyinhyia denam hann a atwa wo ho ahyia no hyerɛn ne ne kɔla a wobɛsakra no so.

Mpɛn pii no, hann a ɛhyerɛn boa wo ma wosɔre, na hann a ano nyɛ den boa wo ma woda.Enti, bɔ mmɔden sɛ wobɛsɔ akanea a ɛhyerɛn bere a woasɔre anɔpa no. Sɛ worekɔda anadwo a, ma akanea no ano nyɛ den.

Afei nso, wubetumi asesa kanea no kɔla. Fa hann a ɛyɛ nwini (blue) di dwuma awiabere nkutoo, efisɛ yɛn amemene no te nka kɛse wɔ hann bruu ho. Anwummere no, fa kanea a ɛyɛ hyew na ɛyɛ kɔkɔɔ di dwuma.

Blue hann nso fi screen ahorow te sɛ TV, kɔmputa, ne smartphones so. Wubetumi aboa wo nna denam kɔla nhyehyɛe a wobɛsesa wɔ wɔn screen so na woatew sɛnea wɔde di dwuma ansa na woada so.

Nnuru ahorow bɛn na ɛwɔ hɔ?

Yɛn nipadua fi awosu mu yɛ hormone bi a wɔfrɛ no melatonin . Eyi ne nea ɛhwɛ yɛn circadian rhythm so na ɛma yɛda. Sɛ wopɛ sɛ wofa melatonin wɔ abɔnten a, ɛho hia yiye sɛ wo ne oduruyɛfo kasa na ama woahu dodow pɔtee a wɔde ma. Wobetumi atɔ nnuru a wɔde ka melatonin ho wɔ nnurutɔnbea ahorow. Nnuru bi nso wɔ hɔ a ɛyɛ adwuma wɔ ɔkwan koro no ara so te sɛ melatonin, sɛ nhwɛso no Tasimelteon anaa Ramelteon . Nnuruyɛfo kamfo eyinom kyerɛ wɔ circadian rhythm disorders ho. Mfa nnuru a ɛtete saa nni dwuma da a wunni aduruyɛ mu afotu.

Dɛn ne nna mu ahotew?

"Sleep hygiene" yɛ asɛmfua a nnuruyɛfo taa de di dwuma. Ɛkyerɛ nneyɛe a ebetumi ama nna a ɛfata ne ne dodow atu mpɔn. Hwɛ sɛ wubetumi agye saa suban ahorow yi atom anaa:

• Fa yɛ wo su sɛ wobɛda bere a wɔahyɛ mu na woasɔre wɔ bere pɔtee bi mu. Ɛho hia sɛ woyɛ eyi bere koro mu da biara da.
• Sesa bere a wode bɛda nkakrankakra. Mma wonyɛ nsakrae kɛse prɛko pɛ.
• Nya bere na woada sɛnea ɛsɛ.
• Fa nhyehyɛe bi si hɔ ansa na woada (e.g. nhoma akenkan, aguare a ɛyɛ hyew) .
• Kwati sɛ wode akanea a ɛhyerɛn ne ɛlɛtrɔnik screen (telefon, TV) bedi dwuma wɔ baabi a ɛbɛn sɛ wobɛda.
• Kwati nsa ne nnuan a emu yɛ duru a ɛbɛn sɛ wobɛda. To nsu a wonom nso ano hye.
• Fa wo mpa no di dwuma ma nna ne nna mu dwumadi nkutoo. Kwati sɛ wobɛyɛ nneɛma te sɛ adwuma anaa TV a wobɛhwɛ wɔ mpa so.

So wobetumi asiw saa circadian rhythm disorders yi ano?

Circadian rhythm disorders pii ba esiane nneɛma bi a yennim mpo nti, ne nneɛma bi a yentumi nni so nti. Wubetumi atew asiane a ɛwɔ hɔ sɛ wubenya emu bi so. Wobu wimhyɛn a ɛkyɛ no sɛ nea efi wimhyɛn akwantu mu ba a ɛtaa ba.

Nanso ɛyɛ den yiye sɛ wobesiw circadian rhythm disorder ahorow bi ano, titiriw bere a amemene a ɛsɛe, awosu mu nkɛntɛnso, anaa su horow a wonya fi awofo hɔ na ɛde ba no.

Sɛ mipira saa a, dɛn na ɛsɛ sɛ mehwɛ kwan? Ɛbɛkɔ so akyɛ ahe?

Sɛ wowɔ circadian rhythm disorder a, nea wubetumi ahwɛ kwan no bɛsono a egyina ɔhaw ko a wowɔ so. Mpɛn pii no, tebea horow yi ma ɛyɛ den sɛ wobɛda bere a wobɔ mmɔden sɛ wobɛda no, na wote nka sɛ woda bere a ɛsɛ sɛ woda no. Wubetumi adi saa sɛnkyerɛnne ahorow yi so anaasɛ wobɛtew so denam wo nna a wobɛsakra no na woanya ayaresa so.

Nea ɛho hia ne sɛ bere a circadian rhythm disorders nyɛ asiane tẽẽ no, ebetumi ama asiane a ɛwɔ tebea horow a asiane wom mu no ayɛ kɛse. Sɛ woda bere a woreka kar anaa wode mfiri a emu yɛ duru reyɛ adwuma a, ɛno yɛ asiane kɛse, ɛnte saa?

Bere tenten a circadian rhythm disorders kyɛ no gyina nneɛma pii so, a nea ɛka ho ne ɔhaw ko a wowɔ, sɛnea wudi nna mu ahotew ho su horow akyi yiye, ne sɛnea woyɛ w’ade yiye wɔ ayaresa ho. Ɛtɔ mmere bi a, saa ɔhaw ahorow yi betumi atra hɔ daa, titiriw nea amemene no sɛe esiane amemene mu nyarewa a ɛyɛ mmerɛw nti. Wo duruyɛfo betumi agyina wo tebea no so aka nea ɛsɛ sɛ wohwɛ kwan ho nsɛm pii akyerɛ wo.

Nanso, circadian rhythm disorder ahorow bi tu mpɔn fi awosu mu. Jet lag yɛ tebea a ɛte saa no mu biako. Ebetumi adi nna abien kosi adapɛn abien (dodow a bere mu nsonsonoe no kyɛ no, dodow no ara na sɛnkyerɛnne ahorow no kyɛ). Adwuma a wɔsakra no nso betumi atu mpɔn denam adwuma a wɔbɛkɔ so ayɛ adwuma anadwo anaasɛ wɔbɛdan akɔ awia adwuma so.

Mɛyɛ dɛn ahwɛ me ho? So ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Sɛ wususuw sɛ wowɔ circadian rhythm disorder a, ɛyɛ papa sɛ wobɛkɔ oduruyɛfo nkyɛn, titiriw nna ho aduruyɛ ho ɔbenfo anaa suban ho nna ho aduruyɛ ho ɔbenfo. Sɛ woyɛ saa ntɛm a, ebetumi aboa wo ma woakwati ɔhaw ahorow a anibere wom te sɛ akwanhyia ne ɔhaw ahorow a ɛba adwumam anaa sukuu mu esiane awiabere a woda nti.

Sɛ wokɔ oduruyɛfo nkyɛn na wohu sɛ wowɔ yare no wie a, ɛho hia sɛ wudi oduruyɛfo no akwankyerɛ akyi. Titiriw bere a ɛba sɛ wobɛsakra wo nna, wo nneyɛe, ne wo nneyɛe daa no. Mpɛn pii no, nna mu ahotew ho hia.

Nneɛma afoforo a ebetumi aboa wo ma woadi saa ɔhaw yi ho dwuma no betumi ayɛ soronko a egyina ɔhaw a wowɔ ne wo tebea horow so. Wo duruyɛfo no ne nea wubetumi ayɛ de atew wo yare no ho sɛnkyerɛnne so na asiw ɔhaw afoforo ano ho nsɛm a eye sen biara.

Nsɛm bɛn na ɛsɛ sɛ mibisa me duruyɛfo?

Sɛ wokɔ oduruyɛfo nkyɛn a, ma nsɛmmisa yi ntra w’adwenem:

• Circadian rhythm disorder bɛn na mewɔ?
• So biribi wɔ hɔ a wotumi hu sɛ ɛde me yare no ba?
• Ɔkwan bɛn so na eyi ka sɛnea meda ne sɛnea mesɔre no?
• Dɛn ne ayaresa a wobetumi apaw ama eyi?
• Mpɛn pii no, saa ɔhaw yi di bere tenten ahe?
• Dɛn na metumi ayɛ de adi ɔhaw yi so?
• Sɛ mewɔ saa yare yi a, dɛn na ɛsɛ sɛ mekwati anaasɛ mennyɛ?

Awiei koraa no, nea ɛsɛ sɛ yɛkae... (Take-Home Message)

Ebetumi ayɛ abasamtu bere a yɛwɔ nna mu basaa a yentumi nni so wɔ adwempa mu no. Ɛno yɛ nokware. Nanso, sɛ wususuw sɛ wowɔ circadian rhythm disorder a, nsuro sɛ wobɛkɔ oduruyɛfo nkyɛn. Akwan pii wɔ hɔ a wɔfa so sa tebea horow yi na wodi ho dwuma. Sɛ woyɛ saa a, wubetumi ama wo nipadua no awosu mu nna-nyane kyinhyia no asan akɔ ne kwan so. Afei wubetumi de wo da no adi dwuma yiye, ada yiye, na woate nka sɛ wo ho ye wɔ w’akwahosan ne wo yiyedi ho nnɔnhwerew 24 da biara. Ɛnyɛ wo nko ara, enti ntwentwɛn wo nan ase sɛ wobɛsrɛ mmoa!

` Dae, circadian rhythm, nna mu haw, nna a wontumi nna, nipadua dɔn, abɔde mu dɔn, nna nhyehyɛe