Nna dodow ahe na abofra kumaa hia ankasa?
Sɛ yɛbɛka no tiawa a, akyinnye biara nni ho sɛ abofra kumaa, kyerɛ sɛ, abofra a wadi ntoaso sukuu, hia nnɔnhwerew 8 kosi 10 da da biara . Nanso wunim, nnɛ, yɛn mma dodow no ara ntumi nna pii sɛnea woka no. Ebia ebinom besusuw sɛ, "Oo, sɛ meda nnɔnhwerew kakraa bi a ennu saa a, dɛn na ɛbɛba?" Nanso nsusuw saa, m’adamfo. Nneɛma pii wɔ hɔ a ebetumi asi bere a wunnya nna a ɛdɔɔso. Susuw ho hwɛ, sɛnea ɛyɛ den ma abofra sɛ ɔbɛkɔ so de n’adwene asi biribi so bere a ɔkɔ sukuu kɔsua ade no? Ebia wɔbɛte nka sɛ wontumi nkae nea ɔkyerɛkyerɛfo no rekyerɛkyerɛ. Afei, hokwan a ɛwɔ hɔ sɛ wɔn abasobɔde bɛkɔ fam wɔ sɔhwɛ ahorow mu nso yɛ kɛse. Ɛnyɛ ɛno nko, na mmom sɛ wɔannya nna a ɛdɔɔso a, ɛda adi sɛ wɔbɛkɔ kar akwanhyia nso. Efisɛ sɛ wo nipadua brɛ a, ɛyɛ den sɛ wode n’adwene ne adwene a ɛfata bɛyɛ adwuma. Afei nso, sɛ woyɛ abofra a wodi agoru a, nna a wonnya yi nso betumi aka wɔn ahokokwaw. Da a wontumi nna betumi ayɛ ade titiriw nti a mmofra binom taa bo fuw, wɔn adwene tu fra, anaasɛ wonya adwenemyare te sɛ awerɛhow, dadwen, ne adwenemhaw mpo . Enti, nna nyɛ ade a ɛsɛ sɛ wobu no adewa.Dɛn nti na yɛn mma nkumaa wɔ nna ho haw?
Okay, afei momma yɛnhwɛ nea enti a mmofra a wɔwɔ mmofraase yi wɔ nna ho haw pii saa. Nneɛma pii nti, momma yɛnka ho asɛm mmiako mmiako.Sukuu adwuma ne asetra a adagyew nnim
"Ade a edi kan ne nea ɛho hia sen biara ne bere a sukuu fi ase . Mpɛn pii no, ɛsɛ sɛ yɛn mma no kɔ sukuu anɔpatutuutu. Nea ɛka ho no, adesua ho adesua, agumadi ho nneyɛe, ne nneɛma afoforo a ɛka adesua ho wɔ hɔ. Eyi nyinaa akyi no, bere a ɛsɛ sɛ abofra de da no sua koraa. Fa no sɛ, bere a woasua ade awie kosi anadwo dasum, ne ebia adesua foforo akyi, bere a woba fie na ɛyɛ anadwo yiye, na wosɔre ntɛm anɔpa, wobɛyɛ dɛn ada nnɔnhwerew 8 anaa 10?Nsakrae a ɛba nipadua no nna dɔn mu!
Ade a ɛto so abien a ɛho hia sen biara ne sɛ, sɛ mmofra du mmofraase a, nsakrae ba abɔde mu nna dɔn no mu, kyerɛ sɛ, `(Biological Clock)` a ɛwɔ wɔn nipadua mu . Eyi yɛ ade a ɛho hia paa. Sɛ yɛbɛka no tiawa a, yɛn nipadua no yɛ hormone bi a ɛboa ma yɛda, na yɛfrɛ no `(Melatonin)` . Saa `(Melatonin)` hormone yi a ɛwɔ mmofra nkumaa ne mpanyimfo mu no fi ase yɛ anwummere na wɔda anadwo. Nanso nea ɛyɛ nwonwa ne sɛ saa `(Melatonin)` hormone yi a ɛwɔ mmofra nkumaa mu no fi ase yɛ akyiri kakra sen wɔn nipadua. Ɛne sɛ, wofi awosu mu fi ase da bɛyɛ 10.30, 11.00 anadwo. Enti sɛ ɛsɛ sɛ wɔsɔre anɔpatutuutu kɔ sukuu a, wɔnna sɛnea ɛsɛ.Eyi nyɛ wɔn mfomso, ɛyɛ abɔde mu nipadua mu nsakrae a ɛba wɔ saa mfe yi mu.Nsunsuansoɔ a ɛfiri mfiridwuma mu - fon, kɔmputa ne TV
Asɛm titiriw a ɛto so abiɛsa ne ɛlɛtrɔnik mfiri te sɛ smartphone, kɔmputa, tablɛt, ne TV a abɛyɛ obiara asetra fã nnansa yi. Mmofra nkumaa pii de saa mfiri yi di dwuma ansa na wɔada anadwo. Ɛtɔ da bi a wɔde sua ade, ɛtɔ da bi nso a wɔde gye wɔn ani. Nanso, hann a ɛhyerɛn a efi saa ɛlɛtrɔnik mfiri yi screens mu ba, titiriw hann bruu a ɛwɔ mu no , twentwɛn hormone ``Melatonin'' a madi kan aka ho asɛm, a ɛboa ma nna no a wɔyɛ no ase. Ɛno kyerɛ sɛ nipadua no nnya abɔde mu sɛnkyerɛnne a ɛbɛma wasiesie ne ho ama nna no. Enti sɛ woda mpo a, wobɔ wo ho na wodannan wo ho a wunna. Ɛtɔ da bi a wo ne wo nnamfo bɔ nkɔmmɔ na wohwehwɛ social media so na wunhu mpo sɛ bere no atwam. Eyi nso yɛ ade titiriw a ɛma wɔkyɛ nna.Enti, mɛyɛ dɛn aboa me ba kumaa ma wada yiye?
Okay, seesei wote ɔhaw ahorow no ne nea enti a ɛte saa no ase kodu baabi. Afei ma yɛnhwɛ nea yebetumi ayɛ sɛ awofo wɔ tebea yi ho. Nea ɛho hia sen biara ne sɛ wo ne wo ba bɛka eyi ho asɛm wɔ ayamye mu yiye, wɔ ɔkwan a ɔbɛte ase so . Ma ɔnte mfaso a ɛwɔ nna pa so, sɛnea ɛho hia ma n’adesua ne n’akwahosan ase. Afei wubetumi asɔ saa nneɛma yi ahwɛ wɔ nhyehyɛe kwan so.Momma yɛmfa bere a yɛde bɛda daa ne bere a yɛde bɛsɔre daa nsi hɔ.
Nea edi kan no, kyerɛ bere pɔtee a ɛsɛ sɛ wo ba nyan kɔ sukuu anɔpa. Afei , kan anyɛ yiye koraa no nnɔnhwerew 8 (na sɛ ɛbɛyɛ yiye a, 9) fi hɔ na fa bere bi si hɔ ansa na woada . Sɛ nhwɛso no, sɛ wo ba no sɔre anɔpa nnɔnsia a, ɛsɛ sɛ ɔda nnɔnhwerew 10. Ɛho hia sɛ wode eyi sua bere koro mu da biara, nnanu dapɛn biara. Bɔ mmɔden sɛ wobɛbata saa bere a wode bɛda ne bere a wobɛsɔre yi ho yiye sɛnea wubetumi, titiriw dapɛn awiei ne Kwasida ne Kwasida . Sɛ wo ba no da akyiri na ɔda kosi awiabere wɔ dapɛn awiei a, ebetumi ayɛ den ama no sɛ ɔbɛsan akɔ nna a wɔda no daa mu Memeneda."Kae sɛ ɛyɛ den sɛ wobɛkyekye saa suban ahorow yi anadwo biako. Bere kɔ so no, sɛ wonya boasetɔ a, abofra no de eyi bɛyɛ ne su. Nhyɛ wɔn, na mmom fa ɔdɔ kyerɛkyerɛ mu."
Saa suban ahorow yi nso bɛboa kɛse ama nna pa!
Nneɛma nketenkete afoforo wɔ hɔ a ebetumi aboa yɛn mma ma wɔada yiye na wɔagye wɔn ahome. So yɛbɛhwɛ wɔn mmiako mmiako?- Nneɛma a atwa yɛn ho ahyia wɔ mpa no te dɛn? Ɛsɛ sɛ dan a wo ba da mu no yɛ sum, ɛhɔ yɛ nwini kakra (sɛnea ɛbɛyɛ a wɔrente nka sɛ ne ho dwiriw no ), na ɛhɔ yɛ dinn . Sɛ nneɛma te sɛ TV anaa video so agodie nhyehyɛe bi wɔ dan no mu a, ɛbɛyɛ papa sɛ wubeyi afi mpa no mu. Efisɛ sɛ wɔwɔ hɔ a, wɔrente nka sɛ wɔbɛda, na wɔn adwene bɛkɔ saa kwan no so.
- Dɛn na ɛsɛ sɛ woyɛ dɔnhwerew biako ansa na woada? Fi ɔdɔ mu kyerɛkyerɛ mu kyerɛ wo ba no sɛ anyɛ yiye koraa no, dɔnhwerew biako ansa na woada no, wie sukuu dwumadi a ɛwɔ fie, sua ade, na gyae TV hwɛ, kɔmputa a wode bedi dwuma, ne wo smartphone a wode bedi dwuma no.Sɛ ɛbɛyɛ yiye a, charge wo fon no wɔ dan no akyi anadwo. Saa kwan no so no, amanneɛbɔ ne frɛ a wɔbɛfrɛ wo anadwo no renhaw wo.
- So ɛsɛ sɛ yɛyɛ biribi de gye yɛn ahome? Hyɛ wo ba no nkuran ma ɔnyɛ biribi a ɛbɛma n’adwene ne ne nipadua adwo ansa na wada. Sɛ nhwɛso no, nsu a ɛyɛ hyew a wode bɛguare bere tiaa bi anaasɛ wobɛkenkan nhoma bi a asɛm bi a w’ani gye ho wom (sen sɛ wobɛhwɛ screen so) yɛ adwene pa.
- Hwɛ yiye wɔ caffeine ho : Tow nnuan ne anonne a caffeine wom ( kɔfe , tii a ano yɛ den, soda bi, ahoɔdennuru , chocolate ) dodow a wo ba no no ano hye, titiriw wɔ 4 p.m. na anadwo nso. Caffeine yɛ ade a ɛkanyan wo a ebetumi ama woada na akanyan wo.
- Nnuru a wɔde da no yɛ dabi-dabi! Mfa nnuru a wɔde da anaa nnuru foforo biara a ɛkyerɛ sɛ ɛma ɔda da mma wo ba da a oduruyɛfo afotu ne nyansahyɛ pɔtee biara nka ho. Ebetumi ayɛ nea asiane wom na ebetumi de akwahosan ho haw afoforo aba.
- So nna a wobɛda no ye ma wo ba? Sɛ wo ba no te nka sɛ wabrɛ kɛse na wada awia a, ɛnyɛ hwee sɛ wobɛda bere tiaa bi bɛyɛ simma 20-30 ansa na 3 p.m. Nanso, sɛ wɔda kyɛ sen saa, anaa awiabere a, ebia ɛbɛyɛ den ama wɔn sɛ wɔbɛda anadwo.
- Mfaso a ɛwɔ apɔw-mu-teɛteɛ so: Apɔw-mu-teɛteɛ a wobɛyɛ no daa betumi aboa wo ma woada yiye na emu dɔ. Wo ba a wode ne ho bɛhyɛ agumadi bi a n’ani gye ho mu, anaa apɔw-mu-teɛteɛ afoforo te sɛ nantew anaa mmirikatu mu no yɛ kɛse ma ne nna ne n’akwahosan nyinaa. Nanso, apɔw-mu-teɛteɛ a emu yɛ den a ɛbɛn sɛ wobɛda nso betumi asɛe nna, enti hwɛ yiye wɔ ɛno nso ho.
Sɛ me ba no wɔ nna ho haw a emu yɛ den a, dɛn na ɛsɛ sɛ meyɛ?
Sɛ, ɛmfa ho sɛ wo ba no asɔ nneɛma a yɛaka ho asɛm no nyinaa ahwɛ no, ɛda so ara wɔ ɔhaw wɔ nna mu, ɔtaa nyan anadwo bere a wada mpo, ɔteɛteɛm denneennen (titiriw te sɛ nea ne menewa), ɔda dodo awiabere (ɔda wɔ sukuu anaa adesua mu mpo), anaasɛ ɔte nka sɛ ne ho yeraw no na wabrɛ anɔpa bere a wada yiye mpo a, ., ebia nna ho haw bi wɔ hɔ a ɛboro sɛnea ɛte daa so. Mma w’ani ngu so. Nna mu haw pɔtee bi wɔ hɔ a ebetumi aba mmofra nkumaa nso mu. Nhwɛso kakraa bi ni:- Dae a wontumi nna: Eyi kyerɛ tebea horow te sɛ nna a wontumi nna bere nyinaa, ɛyɛ den sɛ ɔbɛda, sɛ obi nyan bere a wada akyi bere tiaa bi, na ontumi nsan nna bio.
- Delayed Sleep-Wake Phase Disorder: Eyi ne nea madi kan aka ho asɛm, baabi a nipadua dɔn no reyɛ adwuma akyiri yi, na ɛma woda anadwo dasum na ɛyɛ den ma wo sɛ wobɛsɔre anɔpa.
- Dae bɔne : Dae a ɛtaa da a ɛyɛ hu a ɛkanyan wo fi nna mu.
- Sleepwalking : Sɛ wosɔre fi mpa so na wokyinkyin bere a woada, ebia wobɛyɛ nneɛma afoforo.
- Obstructive Sleep Apnea (OSA): Tebea a ɛma ɔhome gyae bere tiaa bi bere a ɔda na afei mpofirim ara efi ase bio denam ahome a ano yɛ den so. Mpɛn pii no, nnyigyei a ano yɛ den a ɛbɔ akuturuku ka eyi ho.
- Restless Legs Syndrome (RLS) ne Periodic Limb Movement Disorder (PLMD): Nkate a ɛma wo ho yɛ wo yaw anaa ɛyaw a wontumi nkyerɛkyerɛ mu wɔ nan no mu a ɛma wopɛ sɛ wokanyan bere a worebɔ mmɔden sɛ wobɛda (RLS), anaasɛ periodic limb movement disorder (PLMD).
- Narcolepsy: Dae a ɛba mpofirim , a wontumi nni so awiabere, titiriw bere a ɔda hɔ dinn no.
Awiei koraa no, nneɛma kakraa bi a ɛsɛ sɛ wokae
Enti, mewɔ anidaso a efi komam sɛ nneɛma a yɛkaa ho asɛm nnɛ no so bɛba mo mfaso kɛse. Abofra kumaa nna yɛ biribi a ɛka wɔn amemene nyin, wɔn adesua, wɔn nipadua akwahosan, wɔn adwene mu yiyedi, ne wɔn asetra nyinaa tẽẽ. Enti mfa eyi nyɛ hwee, ka sɛ, "Saa ara na ɛte.""Kae sɛ, ade a edi kan na ɛho hia sen biara ne sɛ wo ne wo ba bɛkasa afa eyi ho a worenhyɛ abufuw, wɔ adwene pa mu, na wɔ ɔkwan a ɔbɛte ase so. Ɛsɛ sɛ wɔte nka sɛ wudwen wɔn ho, woasiesie wo ho sɛ wobɛboa wɔn, na woate wɔn haw ahorow ase."Boa wo ba ma ɔmfa saa suban nketenkete yi nhyɛ ne da biara da asetra mu. Ebia ebegye bere kakra ansa na woahu nea ebefi mu aba, nanso mma w’abaw. Sɛ wowɔ adwenem naayɛ ketewaa bi sɛ ɔhaw bi wɔ hɔ a, ntwentwɛn wo nan ase da sɛ wobɛhwehwɛ aduruyɛ mu afotu. Abofra biara wɔ hokwan sɛ ɔda apɔwmuden a ɛfata. Ɛyɛ sika kɛse a wubetumi de ahyɛ wɔn daakye a ɛyɛ anigye no mu!
Dae, Mmofra nkumaa, Dae ho haw, `(Mmabun Da)`, `(Melatonin)`, Dae Nhwɛso, Dae a wontumi nna, `(Nna a wontumi nna)`, Dae Akwahosan, `(Biological Clock)`, `(Blue Light)`
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