So wowɔ wo nyinsɛn no asram abiɛsa a etwa to, ɔsram abiɛsa a ɛto so abiɛsa no mu ? Ɛwom mpo sɛ w’ani gye paa sɛ wo ba no reba de, nanso so wobrɛ da mũ nyinaa a wunnya nna a ɛdɔɔso anadwo? So woda mpa so kosi anɔpa nnɔnhwerew kakraa bi, a wuntumi ntoto w’ani? Afei ɛnyɛ wo nko ara, ɛsɛ sɛ ɛnanom pii hyia ɔhaw yi saa bere yi. Ɛyɛ ade a ɛfata, nanso sɛ wuhu nea ɛde ba ne ano aduru a, ɛbɛma woanya ahotɔ kɛse. Momma yɛnka ho asɛm.
Sɛ mpo wotaa da nnɔnhwerew 8 da biara a, ebia ebehia sɛ woda nnɔnhwerew 10 na ama woate nka sɛ woagye w’ahome yiye wɔ saa bere yi mu. Nanso ɛnyɛ nea mfaso wɔ so sɛ wo ne ofie nnwuma ne mmofra afoforo nyinaa bɛda bere tenten saa, ɛnte saa? Enti, akyinnye biara nni ho sɛ bɔ mmɔden sɛ anyɛ yiye koraa no wobɛda yiye nnɔnhwerew 8 anadwo. Nea ɛka ho no, sɛ wunya bere kakra awiabere a, da. Ɛno bɛtew wo brɛ so kɛse.
Dɛn nti na mintumi nna saa bere yi wɔ da no mu? Momma yɛnhwɛ nea enti a ɛte saa.
Nneɛma pii nti na nna sɛe bere a nyinsɛn rebɛn n’awiei no. Momma yɛnhwɛ emu biara na yɛnhwɛ nea wobetumi ayɛ wɔ ho.
1. Ɛyaw ne nipadua mu yaw
Akyi yaw ne ntini a ɛyɛ mmerɛw abu so kɛse wɔ saa bere yi mu. Fa no sɛ, wo nipadua resiesie ne ho sɛ ɛbɛwo akokoaa aba wiase. Wɔ saa adeyɛ no mu no, ntini a atwa wo hwene nnompe ho ahyia no sare, na wo nkwaa no mu yɛ hare kakra. Eyi nti na wote akyi yaw nka no. Nea ɛka ho no, nsakrae a ɛba wo gyinabea mu bere a wo mu duru kɔ soro no yɛ ade foforo a ɛde ɛyaw yi ba.
Ɛyɛ ade a ɛfata sɛ wobɛsɔre anadwo esiane ɛyaw ahorow yi nti, nanso wubetumi abɔ mmɔden sɛ wubedi saa nneɛma yi so kakra.
| Dɛn na wobetumi ayɛ? | Mfaso a ɛwɔ so |
|---|---|
| Gyina hɔ tẽẽ bere a wugyina hɔ na wote ase no. Kura gyinabea pa mu. | Ɛtew nhyɛso a ɛho nhia a ɛba akyi berɛmo ne ntini ahorow so no so. |
| Hyɛ mpaboa a ɛyɛ tratraa a ɛboa. | Ɛboa ma wɔkyekyɛ nipadua mu duru pɛpɛɛpɛ. |
| Sɛ worema ade a emu yɛ duru so a, kotow wo nkotodwe na ma so a worenkotow w’akyi. | Wobetumi asiw akyi berɛmo mu opira a ɛba ntɛm ara ano. |
| Da wo benkum so. Fa pillows gu w’akyi ase ne wo nan ntam. | Mogya a ɛkɔ akokoaa, awotwaa, ne asaabo mu no tu mpɔn, na ɛyaw no so tew. |
| Fa nsu a ɛyɛ hyew toa anaa nsukyenee gu w’akyi. Fa wo nsa twitwiw wo ho brɛoo. | Ɛma ntini ahorow dwo na ɛma ɛyaw no so tew. |
2. So ahurututu no akɔ soro?
Obi a wanfene da ansa na ɔrenyinsɛn mpo betumi afi ase abɔ ahurututu wɔ saa bere yi mu. Bere a wo yafunu nyin no, w’awotwaa no piapia wo yafunu no kɔ soro. Eyi yɛ ade biako nti a ɛma obi hwe ase. Afei nso, nkwaadɔm mu nsakrae a ɛba wo nyinsɛn mu no betumi ama mogya ntini a ɛwɔ wo hwene mu no ahohoro na asiw wo hwene ano. Eyi yɛ ade titiriw foforo a ɛde ahurututu ba.
Mma nnye ntom kɛkɛ sɛ ɛyɛ ahurututu. Ɛtɔ mmere bi a, ebetumi abata mogya mmoroso ho. Wɔ tebea horow a enye koraa mu no, ebetumi mpo ama obi anya tebea bi a wɔfrɛ no Sleep Apnea . Eyi kyerɛ sɛ wugyae home sikɔne kakraa bi bere a woada no. Eyi nyɛ papa mma wo ne wo ba no nyinaa. Enti sɛ wobɔ wo hwene a, akyinnye biara nni ho sɛ wo ne wo duruyɛfo nka ho asɛm. Afei obesi gyinae sɛ ɔbɛhwɛ wo mogya mmoroso ne protein dodow a ɛwɔ wo nsu mu.
3. Anwonwade a ɛnyɛ dɛ wɔ nan no mu ne twetwe akorade no
So wunya ɔhaw bi a wontumi nkyerɛkyerɛ mu wɔ wo nan mu, titiriw w’asen ne wo nan, ne wo ho a ɛyɛ wo yaw a ɛma wopɛ sɛ wokanyan? Wɔfrɛ eyi Restless Legs Syndrome (RLS) . Saa tebea yi ka mmea a wɔyem bɛyɛ 15%. Eyi betumi ama woanyane mpɛn pii anadwo. Ebia dade a enni nipadua mu no yɛ nea ɛde eyi ba no mu biako.
Nan a ɛyɛ mmerɛw nso abu so kɛse wɔ saa bere yi mu. Nnuruyɛfo binom gye di sɛ phosphorus dodow a ɛkɔ soro wɔ mogya mu ne calcium dodow a ɛso tew na ɛde eyi ba.
- Twe wo ho fi anonne a ɛyɛ hyew ho. Wɔahu sɛ ɛne akorade a ɛyɛ fitaa wɔ abusuabɔ.
- Sɛ woretwe hama a, ma wo nan no nkɔ tẽẽ na wo nan no nkɔ fam nkyerɛ wo. Bɔ mmɔden sɛ wobɛyɛ eyi ansa na woada.
- Sɛ wowɔ RLS a, bisa wo duruyɛfo sɛ ɛsɛ sɛ wɔhwɛ wo dade dodow mu anaa.
Nneɛma afoforo a ɛtaa de ba ne ano aduru
So ɛyɛ den sɛ wobɛda bere a wo yafunu yɛ kɛse no?
Wɔ asram abiɛsa a atwam no mu no, wo yafunu bɛyɛ nea ɛsõ sen biara. Eyi betumi ama ayɛ den sɛ wubenya baabi a ɛfata a wobɛda. Sɛnea yɛadi kan aka no, sɛ wobɛda wo benkum so a, eye sen biara. Eyi ma mogya kɔ akokoaa no mu kɛse. Sɛ pillow a wɔde di dwuma daa no ntumi nyɛ adwuma a, bɔ mmɔden sɛ wode nyinsɛn pillow a wɔayɛ ama mmea a wɔyem titiriw bedi dwuma. Ɛbɛma wo yafunu, w’akyi, ne wo nan aboa wo yiye, na woatumi ada yiye.
So wunya komayare?
Ɛtaa ba nso sɛ wobɛte wo koko mu yaw wɔ saa bere yi mu, titiriw anwummere ne anadwo. Sɔ nneɛma yi hwɛ na asiw eyi ano:
- Sɛ́ anka wubedi aduan kɛse prɛko pɛ no, di nnuan nketenkete pii.
- Chem w’aduan yiye na di nkakrankakra.
- Twe wo ho fi soda, nnuan a srade wom, nnuan a ɛyɛ nnuhwam ne nea ɛyɛ akisikuru ho. Eyinom ne nneɛma atitiriw a ɛde komayare ba.
So ɛsɛ sɛ wotaa kɔ tiafi anadwo?
Akokoaa a ɔrenyin no de nhyɛso kɛse ba wo akisikuru so, na ɛno nti na ɛsɛ sɛ wotaa tow wo ho anadwo no. Eyi betumi ayɛ ahometew kɛse.
- Tew nsu a wonom so anwummere ne anadwo. Nom nsu a wonom da biara da awiabere.
- Wɔ tiafi so no, fa wo ho to w’anim kakra na ama wo akisikuru no mu ada mpan koraa.
Ɛyɛ den sɛ wubedi eyinom nyinaa ho dwuma, nanso kae sɛ wo ba no bɛba wo nsa so wɔ nna kakraa bi akyi. Enti fa saa bere yi yɛ komm na wo ho yɛ den sɛnea wubetumi. Nsuro sɛ wo ne wo duruyɛfo bɛkasa afa biribiara a ɛhaw wo ho.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛyɛ ade a ɛfata sɛ wubenya nna ho haw wɔ nyinsɛn no asram abiɛsa a etwa to no mu. Mma ɛnhaw wo wɔ ho.
- Nea ɛbɛyɛ na ɛyaw no so atew no, da wo benkum so, titiriw fa pillows na ama wo nipadua no ho atɔ wo.
- Sɛ woafi ase rebɔ akisikuru nkyɛe a, ebetumi ayɛ mogya mmoroso anaa nna mu ahomegye ho sɛnkyerɛnne. Hwɛ hu sɛ wobɛka akyerɛ wo duruyɛfo.
- Sɛ wowɔ restless legs syndrome (RLS) a, wo ne wo duruyɛfo nkasa mfa nhwɛ sɛnea wo dade dodow te.
- Sesa w’aduan ne nsu a wonom na ama woatumi asiw komayare a ɛba anadwo ne nea wotaa tow gu no so.
- Sɛ wo ne wo duruyɛfo bɛkasa pefee afa ɔhaw biara ho a, ɛyɛ ade a eye sen biara a wubetumi ayɛ ama wo ne wo ba no nyinaa.
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