So wo nso woda anadwo dasum? So ɛyɛ den ma wo sɛ wobɛsɔre anɔpa? Momma yɛnka (Delayed Sleep Phase Syndrome) ho asɛm .

So ɛtɔ mmere bi a wuhu sɛ worekɔda anadwo dodo? So wuhu sɛ wuntumi sɔre anɔpa bere a ɛfata na wote nka sɛ woabrɛ da mũ nyinaa? Ebia wubesusuw sɛ, "Meyɛ anadwo ɔkraman kɛkɛ." Nanso, ɛnyɛ bere nyinaa na ɛte saa. Ɛnnɛ yɛbɛka tebea bi a ebetumi de ɔhaw yi aba ho asɛm, a wɔfrɛ no `Delayed Sleep Phase Syndrome - DSPS` wɔ aduruyɛ ho nyansahu mu.

Enti dɛn ne saa nna a ɛkyɛ (DSPS) yi?

Sɛ yɛbɛka no tiawa a, `(Delayed Sleep Phase Syndrome)` ne bere a wo nipadua no abɔde mu dɔn (yɛfrɛ no `(Circadian rhythm)`) yɛ adwuma akyiri kakra. Sɛ yɛbɛka no pɛpɛɛpɛ a, anyɛ yiye koraa no, wufi ase da nnɔnhwerew abien akyi sen bere a wotaa da no. Susuw ho saa kwan yi so. Sɛ obi a ɔte ase kɔda bɛyɛ anadwo nnɔn du na ɔsɔre bɛyɛ anɔpa 6.30 a, obi a ɔwɔ `(DSPS)` nna kosi sɛ anɔpa 12 akyi, ebia anɔpa 1 anaa 2. Enti ɛyɛ den paa sɛ wobɛsɔre anɔpa akɔ sukuu anaa adwuma wɔ bere ano. Sɛ nnipa a wɔte saa no kyerɛw wɔn nna bere ho `(Sleep diary)` a, ɛbɛkyerɛ sɛ wɔda kakraa bi pɛ wɔ dapɛn no mu (nanso wɔda daa a wɔntaa sɔre anadwo) na wɔda kosi awiabere, ebia anɔpa 1 anaa 2 wɔ dapɛn awiei. Ebia wubesusuw sɛ, "Meyɛ anadwo ɔkraman kɛkɛ." Nanso DSPS yɛ soronko. Sɛ woyɛ "anadwo owl" kɛkɛ a, worenda na wonyɛ ahwɛyiye awia te sɛ obi a ɔwɔ DSPS. Obi a ɔwɔ DSPS ntumi nni so bere a ne nipadua ka kyerɛ no sɛ ɔnkɔda no. Ɛtɔ mmere bi a nnuruyɛfo frɛ eyi "Delayed Sleep Phase Syndrome" anaa "Delayed Sleep-Wake Phase Disorder."

Dae mu haw bɛn na eyi yɛ?

DSPS yɛ nna mu haw a ɛhyɛ nna mu yare a ɛma obi nna a ɛkɔ so daa no mu. Wo circadian rhythm yɛ wo nipadua no mu dɔn a ɛyɛ adwuma nnɔnhwerew 24 da biara, na ɛboa wo ma woda awia na woda anadwo. Saa kyinhyia yi na ɛhwɛ nneɛma pii so, a wo nipadua mu hyew ne sɛnea woyam aduan ka ho.

So DSPS ahorow atitiriw bi wɔ hɔ?

Yiw, DSPS ahorow atitiriw abien na ɛwɔ hɔ. Bere a Melatonin hormone a ɛma woda no fi wo circadian rhythm mu na ɛkyerɛ eyi. Saa sɛnkyerɛnne yi ka kyerɛ wo nipadua dɔn sɛ bere aso sɛ woda.

• Circadian aligned DSPS: Ɛha yi, hormone `( Melatonin )` no fi ase yɛ adwuma a ennu nnɔnhwerew abien ansa na woada.
• Circadian misaligned DSPS: Ɛha yi, hormone `` Melatonin' ' no yɛ adwuma bɛboro nnɔnhwerew abien ansa na woada, anaasɛ bere a woada akyi.

Ɛwom sɛ ebia ɛbɛyɛ te sɛ nea saa nkyekyem yi yɛ den kakra de, nanso ebetumi ayɛ nea ɛho hia sɛ oduruyɛfo yɛ ayaresa ho nhyehyɛe.

Dɛn ne (DSPS) ho sɛnkyerɛnne?

Obi a ɔwɔ ``(DSPS)`` betumi anya sɛnkyerɛnne te sɛ:

• Sɛ wuntumi nna bere a wopɛ, anaasɛ bere a ɔmanfo taa gye tom no.
• Ɛyɛ den sɛ wobɛsɔre anɔpa wɔ bere a wopɛ, anaa bere a ɔmanfo taa gye tom no.

Eyi betumi de ɔhaw afoforo aba:

• Sɛ́ wobɛte nka sɛ wada dodo awiabere.
• Ɛyɛ den sɛ wobɛkae ade, adwene a wode besi biribi so, na wode w’adwene asi biribi so.
• Nsakrae a ɛba suban ne/anaasɛ adwene mu, sɛ nhwɛso no, abufuw.

Ɛtɔ mmere bi a, ebetumi ayɛ den sɛ wobehu nsonsonoe a ɛda DSPS ho sɛnkyerɛnne ahorow ntam wɔ nna mu tebea afoforo a ɛma obi da boro so, te sɛ narcolepsy ne idiopathic hypersomnia ho.

Dɛn nti na eyi (DSPS) ba?

`(DSPS)` no fi awosu mu nneɛma titiriw . Wei kyerε sε tebea no betumi afi nsakraeε a εba wo `(DNA)` mu. Ɛwom sɛ nnuruyɛfo ntumi nsɔ saa awosu mu nkwaadɔm yi nhwɛ de, nanso nnipa pii nya ahotɔ kakra bere a wohu sɛ nea ɛde wɔn sɛnkyerɛnne ahorow ba no nyɛ "ɔbrɛ", na mmom awosu mu nsakrae. Nhwehwɛmu ada no adi sɛ saa awosu mu nkɛntɛnso yi ma wo nipadua no abɔde mu `(Circadian rhythm)` kyɛ kakra sen sɛnea ɛte daa. Eyi nti na nipadua no mpɛ sɛ ɛbɛda bere a ɛfata mu no.

Dɛn na ɛma (DSPS) tebea no yɛ kɛse?

Nneɛma bi betumi ama wo ``(DSPS)'' ho sɛnkyerɛnne no ayɛ kɛse:

• Jet lag (bere nsonsonoe) bere a worekɔ ɔman foforo so no.
• Ahomegye wɔ mpa so bere tenten.
• Dae nhyehyɛe a ɛnkɔ so daa a wobenya.
• Dae ho su bɔne (sɛ nhwɛso no, nneɛma te sɛ kɔfe a wɔnom ansa na wɔada).
• Hann a ɛboro so a wɔde bɛma ansa na wɔada ne hann a ɛba fam awiabere.

Henanom na wɔwɔ asiane kɛse mu sɛ wobenya (DSPS)?

DSPS abu so kɛse wɔ mmabun ne mmerante ne mmabaa a wɔadu mpanyin afe so mu . Eyi te saa efisɛ nipadua no abɔde mu circadian rhythm sesa wɔ mmerantebere ne mmabaabere mu. Ebetumi aka mpanyimfo nso, titiriw mmea a wɔadi fi mfe 40 kosi 60. Nhwehwɛmu bi kyerɛe sɛ mpanyimfo a wohui sɛ wɔwɔ DSPS no mu 90% nyaa saa sɛnkyerɛnne ahorow yi bere a na wɔyɛ mmofra. Sɛ obi wɔ w’abusua mu yare no a, ɛda adi sɛ wubenya bi.

Dɛn ne nsɛnnennen a ebetumi afi (DSPS) mu aba?

`(DSPS)` betumi de nsɛnnennen te sɛ:

• Adwenemhaw : Sɛnea woda no betumi aka wo nkate ne w’ahoɔden. Nnipa a wɔwɔ DSPS no mu bɛboro 60% na wɔwɔ adwenemhaw.
• Nnubɔne a wɔde di dwuma ho haw : Nnipa pii a wɔwɔ nnuru a wɔde di dwuma ho haw (DSPS) taa de kɔfe, nnuru a wɔde da, anaa nsa di dwuma boro so de boa wɔn ma wɔda anaasɛ wɔda.

Bio nso, ``(DSPS)`` betumi aka sukuu adwuma ne adwuma mu nkɔso. Ebetumi nso ama woaka akyi wɔ nhyiam ahorow a ɛho hia ase anaasɛ wuntumi nkɔ.

Ɔkwan bɛn so na wohu (DSPS)?

Sɛ wobɛhunu ``(DSPS)`` a, oduruyɛfoɔ anaa oduruyɛfoɔ titire bɛbisa wo wo yareɛ no ho nsɛnkyerɛnneɛ na waka akyerɛ wo sɛ fa ``da da biara da`` anaa ``da ho kyerɛwtohɔ`` . Dae ho kyerɛwtohɔ ne baabi a wo:

• Bere a wɔde kɔda.
• Dabere (bɛyɛ sɛ) .
• Nyan bere

Sɛ wɔbɛkyere nneɛma a ɛte sɛɛ agu hama so. Fa nhoma ne kyerɛwdua sie wo mpa ho sɛnea ɛbɛyɛ a wo werɛ remfi sɛ wobɛkyerɛw bere no. Esiane sɛ wuntumi nkyerɛw bere pɔtee a wodae nti, kyerɛw no anɔpa sɛ nkaebɔ a emu yɛ den. Wo duruyɛfo bɛkyerɛ wo bere tenten a ɛsɛ sɛ wode saa da biara da nsɛm yi sie. Sɛ wopɛ sɛ wosi yareɛ no so dua a, ebia wo duruyɛfoɔ bɛka akyerɛ wo sɛ hyɛ afiri bi a wɔfrɛ no ` Actigraph`. Eyi kyerɛw w’ahomegye ne dwumadi ahorow a wokyinkyin no. Eyi betumi aboa wo ma woahu bere a wobɛda na woanyane. Ɛho behia sɛ wohyɛ saa afiri yi bɛyɛ nnafua 7 kosi 14. Bio nso, wo duruyɛfoɔ nso bɛtumi ayɛ nhwehwɛmu te sɛ `Dim Light Melatonin Onset (DLMO)` , `Polysomnography - PSG` anaa `da adesua`, ne `Multiple Sleep Latency Test (MSLT`) . Saa nhwehwɛmu ahorow yi betumi aboa ma wɔahu nsonsonoe a ɛda DSPS ne nna mu haw afoforo te sɛ Narcolepsy ntam. Nna mu haw a ɛtaa ba, te sɛ Obstructive Sleep Apnea (OSA) betumi ama DSPS asɛe kɛse. Wo duruyɛfo nso bɛhwehwɛ saa tebea horow no na wasa.

Ɔkwan bɛn so na wɔsa (DSPS) yare?

Sɛ obi bɛsa DSPS a, oduruyɛfo betumi akamfo nea edidi so yi akyerɛ:

• Wo nna ho su a wobɛsakra .
• Wo nna ho nhyehyɛe a wobɛhyehyɛ .
• Hann ayaresa.
• Nnuru a wɔnom.

Nna ho su a wɔsakra

Ebia wo duruyɛfo bɛkamfo nsakrae a ɛba wo nna mu, te sɛ:

• Ma wo mpa anaa baabi a woda no nyɛ nwini. Sɛ nhwɛso no, mfa ntama a emu yɛ duru nni dwuma wɔ awɔw bere mu, anaasɛ mfa fan a ɛyɛ komm nni dwuma wɔ dan no mu.
• To mfɛnsere mu ntama anaa anifuraefo no mu na amma hann antumi ankɔ. Wubetumi nso de aniwa akataso adi dwuma.
• Gye w’ahome ansa na woada. Sɛ nhwɛso no, fa aguare a ɛyɛ hyew.
• Dum ɛlɛtrɔnik mfiri te sɛ fon , television, ne video so agodie dɔnhwerew biako ansa na woada. Hann bruu a mfiri bi de ba no siw ɔkwan a wo nipadua no fa so yɛ hormone melatonin no kwan.
• Fa yɛ wo su sɛ wubedi nna ho nhyehyɛe koro no ara akyi wɔ dapɛn nna mu sɛnea wodi dapɛn awiei no. Eyi fa nnapɔnna nso ho.
• Kwati sɛ wobɛnom nnuan ne anonne a caffeine wom te sɛ kɔfe, chocolate, ne tii anwummere ne titiriw ansa na woada.
• Kwati sɛ wobɛnom nnuru a ɛkanyan adwene te sɛ nsa, nicotine, ne apɔw-mu-teɛteɛ a emu yɛ den dɔnhwerew biako ansa na woada.

Ebetumi ayɛ den sɛ yɛbɛsesa anadwo su a agye ntini mfe pii no. Sɛnea ɛbɛyɛ a nsakrae no bɛyɛ mmerɛw no, paw suban foforo biako anaa abien na fa ka wo dwumadi ho kosi sɛ ɛbɛyɛ te sɛ nea ɛyɛ awosu. Afei fa biako anaa abien foforo ka ho. Ɛbɛboa wo ma woasua nsakrae no nkakrankakra sen sɛ wobɛbɔ mmɔden sɛ wobɛsesa biribiara prɛko pɛ.

Dae ho nhyehyɛe a wɔde besi hɔ

Dae nhyehyɛe a wobɛhyehyɛ no kyerɛ bere a wode besi hɔ daa ma bere a wobɛsɔre. Sɛ wo nipadua no asua nhyehyɛe pɔtee bi a, ebegye bere ansa na woatumi ayɛ nsakrae wɔ nhyehyɛe foforo mu. Ade titiriw a ɛwɔ ha ne sɛ wobɛhyehyɛ bere a wode bɛsɔre ntɛm. Afei bere a wode bɛda no bɛba ntɛm ara. Akwan abien na ɛwɔ hɔ a wubetumi afa so asesa wo nna nhyehyɛe:

• `Advancing your internal clock` : Wubetumi akɔda simma kakraa bi ansa na anadwo biara kosi sɛ wubedu bere a wopɛ sɛ woda no ho. Sɛ nhwɛso no, sɛ woda 12 anadwo bi a, kɔda 11:45 anadwo a edi hɔ no, afei 11:30 anadwo a edi hɔ no, ne nea ɛkeka ho.
• Wo mu dɔn a wobɛtwentwɛn so (Chronotherapy): Wubetumi ada dɔnhwerew biako kosi abiɛsa anaa nea ɛboro saa anadwo biara kosi bere a wopɛ sɛ woda. Sɛ nhwɛso no, wubetumi asesa bere a wode bɛda fi anadwo 12 kosi anɔpa 8, fi anɔpa 3 kosi anɔpa 11, fi anɔpa 6 kosi awia 2, ne nea ɛkeka ho kosi sɛ wubedu nea wopɛ sɛ woda no ho (ebia anadwo 11 kosi anɔpa 7). Eyi bɛhwehwɛ sɛ wugye nna kakraa bi fi asetra mu dwumadi ahorow anaa bɔhyɛ ahorow mu. Wubetumi asɔ eyi ahwɛ bere a worekɔ akwamma anaa bere a woregye w’ahome afi sukuu anaa adwuma mu no. Adwene a ɛwɔ saa kwan yi akyi ne sɛ ɛyɛ mmerɛw ma wo nipadua sɛ ɛbɛyɛ ne su sɛ ɛbɛda akyiri sen sɛ wobɛda ntɛm.

Ɛho hia sɛ wode w’adwene si biribi so na woyɛ adwuma de du wo botae ahorow ho bere a woreyɛ saa nneɛma yi. Ɛnyɛ den sɛ wo werɛ befi bere a wode bɛda dapɛn awiei ne nnapɔnna. Nanso sɛ woasua nkutoo a, wo nipadua dɔn no yɛ adwuma yiye. Bere a wubetumi asiesie wo nipadua dɔn denam bere a ɛyɛ katee a wobɛbata ho ansa na woada ne bere a wobɛsɔre no so , "ɛrensa" su a ɛne sɛ wubenya nna-nyane kyinhyia a ɛkyɛ no. Bere a wode asram kakraa bi ayɛ nhyehyɛe a ɛkɔ so daa ho adwuma akyi no, wubetumi ayɛ nsakrae bi wɔ mmere titiriw bi mu.

Hann ayaresa

Nnuruyɛfo binom kamfo hann ayaresa kyerɛ sɛ DSPS ayaresa. Eyi hwehwɛ sɛ wobɛtɔ kanea adaka titiriw bi. Ɛsɛ sɛ wohyɛ no bɛyɛ dɔnhwerew fã anɔpa. Eyi boa ma wosan de wo nipadua dɔn no si hɔ. Wo duruyɛfo bɛtu wo fo wɔ kanea adaka ko a ɛsɛ sɛ wotɔ ne sɛnea wode bedi dwuma ho. Ɔkwan foforo a ebia wo duruyɛfo bɛkyerɛ ne sɛ wode simma 30 bɛtra abɔnten wɔ owia mu bere a woasɔre anɔpa no. Ebetumi nso aboa ma hann a efi ɛlɛtrɔnik mfiri mu anwummere no so atew.

Nnuru a wɔde yɛ (DSPS) .

Ebia wo duruyɛfo bɛkamfo akyerɛ sɛ fa melatonin aduru bi a ɛbɛboa wo ma woayɛ nsakrae wɔ wo circadian rhythm mu. Wo nipadua no fi awosu mu yɛ melatonin de boa ma wo nna ne wo nyane kyinhyia no yɛ adwuma yiye. Pineal gland a ɛwɔ w’amemene mu no na ɛma melatonin dodow no ara fi mu anadwo. Ebia wubehia melatonin kakra a ɛboro so na aboa wo ma woasan ayɛ wo nna ho nhyehyɛe. Wo duruyɛfo bɛkamfo melatonin dodow a ɛfata akyerɛ wo. Sɛ nhwɛso no, dodow a ɛba fam (0.5 kosi 1 mg) taa yɛ dodow a wɔde fi ase. Eyi nyɛ aduru a ɛsɛ sɛ wɔnom ansa na wɔada; ɛsɛ sɛ wonom bɛyɛ nnɔnhwerew anan ansa na woada a wohwɛ kwan sɛ wobɛda. Bere nyinaa hwehwɛ wo duruyɛfo ansa na wode nnuru biara aka wo nhyehyɛe ho. Di wo duruyɛfo akwankyerɛ akyi bere nyinaa na fa saa aduru yi di dwuma dwoodwoo.

Bere tenten ahe na (DSPS) di?

DSPS renkɔ koraa. Ɛhwehwɛ sɛ wɔkɔ so sa yare na ama wɔadi ho dwuma. Ebetumi agye adapɛn kosi asram pii ansa na wo nna ne wo nyane kyinhyia no asan ayɛ ne ho. Sɛnea ɛbɛyɛ na wo nhyehyɛe akɔ so ayɛ nea ɛfata no, ɛsɛ sɛ wokɔ so yɛ w’ayaresa nhyehyɛe no ho adwuma.

So aduru bi wɔ hɔ a ɛtra hɔ daa a wɔde sa (DSPS)?

Dabi, aduru biara nni hɔ a ɛbɛtra hɔ daa a wɔde sa DSPS. Nanso, ayaresa betumi aboa ma wo yare no ho sɛnkyerɛnne so atew na ama wo nna atu mpɔn.

Dɛn ne (DSPS) tebea no ho anidaso?

Sɛ nnipa pii di ayaresa nhyehyɛe bi a ɛboa wɔn ma wɔyɛ nsakrae wɔ wɔn nna nhyehyɛe mu akyi a, wobetumi anya nea eye. Sɛ wɔansa DSPS a, ebetumi aka wo da biara da asetra. Ebia wobɛte nka sɛ woabrɛ bere nyinaa, na ama ayɛ den sɛ wobɛkɔ so ayɛ nnam, anaasɛ wobɛyɛ nneɛma a w’ani gye ho. Nnipa pii a wɔwɔ DSPS nso nya adwenemhaw. Sɛ wote adwenemhaw nka esiane sɛ wunnya nna a ɛdɔɔso nti a, wo ne wo duruyɛfo nkasa. Ebia ɔbɛkamfo ayaresa afoforo te sɛ Cognitive Behavioral Therapy (CBT) akyerɛ.

Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Sɛ ɛyɛ den ma wo sɛ wobɛda anadwo na ɛyɛ den ma wo sɛ wobɛsɔre anɔpa a, kɔ oduruyɛfo nkyɛn. Sɛ wɔahu sɛ wowɔ DSPS na nsakrae a ɛba wo nna mu no mmoa wo sɛnkyerɛnne ahorow no a, ka kyerɛ wo duruyɛfo. Obetumi aboa wo ma woayɛ nsakrae wɔ wo ayaresa nhyehyɛe no mu.

Nsɛm bɛn na ɛsɛ sɛ mibisa me duruyɛfo?

• So ɛsɛ sɛ metɔ kanea adaka? Mɛyɛ dɛn de adi dwuma?
• Mɛyɛ dɛn atumi asesa me nna?
• So ɛsɛ sɛ menom nnuru a wɔde ka melatonin ho? Sɛ saa a, dodow ahe na ɛsɛ sɛ mefa?
• So nsunsuanso bɔne bi wɔ Melatonin a wɔnom mu?
• So metumi anya nna ho haw foforo te sɛ Narcolepsy anaa OSA?

So (DSPS) yɛ (ADHD) no fã?

Nsakrae a ɛba wo nna mu no betumi aka w’adwene ne sɛnea woyɛ adwuma awiabere. Nhwehwɛmu ahorow bu akontaa sɛ nnipa a wɔahu sɛ wɔwɔ Attention-Deficit/Hyperactivity Disorder (ADHD) no mu bɛyɛ 75% wɔ tebea bi a ɛka wɔn circadian rhythm. Sɛ wuntumi nna na wuntumi sɔre anɔpa a, ebia worente nka sɛ wode wo ho bɛhyɛ awia dwumadi ahorow mu. Ebetumi ayɛ abasamtu bere a wo nipadua nsiesiee ne ho sɛ ɛbɛda, bere mpo a woabrɛ wɔ nipadua ne adwene mu no. Ade a ɛho hia ne sɛ wobɛte ase sɛ Delayed Sleep Phase Syndrome (DSPS) nyɛ adeyɛ a wɔahyɛ da ayɛ. Oduruyɛfo betumi aboa wo ma woayɛ nsakrae wɔ wo nna nhyehyɛe mu ma afata wo na waboa wo ma woafi da no ase a wote nka sɛ wo ho atɔ wo.

Nneɛma a ɛho hia sen biara a ɛsɛ sɛ wokae (Take-Home Message) .

Okay, enti mewɔ anidaso sɛ seesei woanya ntease pa wɔ ``Delayed Sleep Phase Syndrome - DSPS'' a yɛkaa ho asɛm no ho.

Nea ɛho hia ne sɛ, ebia ɔhaw a ɛne sɛ wobɛda anadwo na woahyia ɔhaw wɔ sɔre a wobɛsɔre anɔpa no nyɛ "ɔbrɛ" anaa "su bɔne" ara kwa. Ebetumi ayɛ ɔhaw a ɛba wo nipadua no mu dɔn no so, a awosu mu nneɛma na ɛde ba.

• Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, hwehwɛ aduruyɛfo afotu. Wobetumi ahu ɔhaw no pɔtee na wɔakyerɛw ayaresa a ɛfata ama wo.
• Wobetumi de nneɛma te sɛ nna, nhyehyɛe a wɔsakra, hann ayaresa, ne sɛ ɛho hia a, melatonin adi tebea yi ho dwuma yiye.
• Eyi nyɛ biribi a ɛbɛsa yare anadwo biako pɛ. Ɛho hia sɛ wunya abotare, di nnuruyɛfo afotu akyi, na wokɔ so bɔ mmɔden.
• Ɛnyɛ wo nko ara. Nnipa pii wɔ hɔ a wɔwɔ ɔhaw a ɛte saa ara. Enti nsuro sɛ wobɛsrɛ mmoa.

Sɛ wuhu wo nna ho haw no yiye na wode ano aduru a ɛfata di dwuma a, wo nso wubetumi ada yiye na woadi da no mu ahoɔden.

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