Mfiase foforo ma A/L...

Ɛnnɛ mihyiaa abeawa bi. Ɔkaa sɛ ɔresiesie ne ho ama A/L... nanso ɔda nnɔnhwere mmienu pɛ da biara! Ɛyɛɛ me nwonwa na ɛyɛɛ me yaw ankasa sɛ metee saa. Ɛbɛyɛ dɛn na abofra atumi akyerɛw sɔhwɛ bere a wasua ade denneennen na wanna sɛnea ɛsɛ no?

Nanso ɛnyɛ onuawa yi nko ara, yɛn nuanom mmarima ne mmea pii a wɔreyɛ A/L na wɔrekɔ campus wɔ Sri Lanka no te sɛ wo. Wɔda kosi adekyee de siesie wɔn ho ma sɔhwɛ no, na wɔn werɛ fi nna. Yesusuw sɛ bere dodow a yɛda hɔ no, dodow no ara na yebetumi asua nneɛma pii. Nanso so ɛno ne nokware? Nyansahu a aba foforo no ka asɛm foforo koraa!

Wiɛ, nna a wobɛda no nyɛ papa mma wo nipadua nko, ɛho hia nso ma "locking in" nea woasua na woayɛ yiye wɔ sɔhwɛ ahorow mu! Sɛ́ anka wobɛhome kɛkɛ no, nna yɛ bere a w’amemene no yɛ adwuma yiye. Ɛyɛ bere a wode nsɛm a woasua da mũ no nyinaa ka bom na ntease wom.

Enti, saa asɛm yi yɛ ma wɔn a wɔda te sɛ saa A/L onuawa no nyinaa. Ma yɛnhwɛ sɛnea wubetumi de tumi kɛse a ɛwɔ nna mu no ama wo nkae ne sɔhwɛ mu aba no ayɛ kɛse. Abusuabɔ a ɛyɛ nwonwa yi a ɛda nna ne nkae ntam yi a wobɛte ase no ne ade a edi kan a wobɛfa so abue w’adesua tumi nyinaa.

Nkitahodi a Ɛda Dae ne Nkae ntam: Nyansahu a Ɛwɔ Amemene no Mu

Nea ɛbɛyɛ na yɛate nea enti a nna ho hia saa no ase no, ma yenni kan nhwɛ sɛnea yɛn amemene sua na yɛkae. Adesua nyɛ adeyɛ a ɛkɔ so pɛnkoro, na mmom adeyɛ a ɛfa anammɔn pii ho. Sɛnea nhwehwɛmufo a wɔwɔ Harvard kyerɛ no, akwan abiɛsa na ɛwɔ hɔ: nea wonya, nea wɔde hyɛ mu den, ne nea wɔkae. Nimdeɛ a wobenya no kyerɛ sɛ wobetie wɔ adesua mu, ahwɛ nhoma bi, na wɔasua. Nkae kyerɛ sɛ wobɛsan akyerɛw mmuae afi wo tirim, te sɛ sɔhwɛ mu. Nanso wɔ saa abien no ntam no, stage bi wɔ hɔ a obiara mfa n’adwene nsi so kɛse, nanso ɛho hia ma ɛyɛ nwonwa: consolidation! Ɛhɔ na nna bɛyɛ nsoromma kɛse.

Consolidation yɛ adeyɛ a ɛfa nkae a wɔanya foforo, a wonnya nhyehyɛɛ no ​​koraa, na wɔdan no nkae a ɛtra hɔ daa na ɛtra hɔ daa. Fa no sɛ ɛte sɛ nea wode fael bi asie wo kɔmputa so. Sɛ woankora so a, ɛyera. Saa na ɛte. Dae ne bere a eye sen biara a wubetumi abɔ ‘save’ button no. Sɛ woada a, ɛnyɛ sɛ w’amemene no agyae kɛkɛ, na mmom ɛyɛ adwumaden de di nea woasua awiabere no ho dwuma! Nhwehwɛmu a wɔayɛ wɔ Nature Neuroscience mu kyerɛ sɛ nkae a wobɛma ayɛ den bere a woada no yɛ adeyɛ a ɛyɛ nnam a wode san di nea woasua no ho agoru na wohyehyɛ no. Ntini a na ɛyɛ adwuma bere a wɔresua ade no nhyehyɛe ahorow no san yɛ adwuma, titiriw bere a wɔada kɛse (slow-wave sleep - SWS). Saa adeyɛ yi fi ase wɔ hippocampus a ɛyɛ amemene no fã a ɛho hia sen biara ma nkae no mu. Saa agoru a wɔsan di yi hyɛ nkitahodi a ɛda nkae no ntam no mu den, na ɛde nkakrankakra kɔ neocortex, amemene no nhomakorabea a ɛtra hɔ kyɛ no mu.

Eyi nyɛ nkae a wɔde hyɛ mu den ara kwa. Amemene no paw saa bere no sɛ, "Okay, eyi ho hia, momma yɛmfa eyi nsie. Eyi ho nhia saa, momma yenyi bi mfi hɔ." Ɛne sɛ, ɛhyɛ nkitahodi ahorow a ɛho hia mu den na ɛma nea ɛho nhia no yɛ mmerɛw. Eyi hwehwɛ sɛ amemene no afã horow bom yɛ adwuma, na wɔde amemene mu asorɔkye soronko nso di dwuma. Dae a emu dɔ (SWS) ne REM nna a ɛyɛ bere a amemene no da dae na etu mmirika no nyinaa wɔ dwumadi ahorow. SWS ho hia ma nokwasɛm ne nsɛm a esisi a wɔhyɛ mu den (declarative memory), bere a REM boa ma wɔhyɛ nkae a ɛfa ahokokwaw (procedural memory) ne nkate ahorow mu den. Nhwehwɛmu kɛse bi a wotintimii wɔ Psychological Bulletin mu no si eyi so dua bio. Ɛka sɛ sɛ woda bere a woasua ade awie a, akyinnye biara nni ho sɛ wo nkae bɛsɛe. Enti, nna nyɛ ‘downtime’ kɛkɛ, ɛyɛ ɔhokafo a ɛho nhia, ɔyɛ nnam yiye ma adesua ne nsusuwii (adwene mu dwumadi)!

Dɛn nti na nna yɛ agoru a ɛsakra wo sɛ osuani?

Saa nyansahu a ɛda nna ne nkae ntam yi nyɛ nsusuwii hunu ara kwa; ɛwɔ nkɛntɛnso kɛse a mfaso wɔ so ma osuani biara a ohyia sɔhwɛ ne dwumadi ahorow. Sɛ wote sɛnea nna ka adesua ase a, wubehu sɛ nna pa nyɛ mmerɛwyɛ, na mmom ɛyɛ ɔkwan kɛse a wɔfa so yɛ acing sɔhwɛ ahorow. Nea ɛba bere a wunnya nna a ɛdɔɔso no ka wo ansa na woasua ade ne bere a woawie no.

Fa no sɛ wodaa anadwo mũ no nyinaa ansa na worebue nhoma anaa worekɔ adesua mpo. Nhwehwɛmu koro no ara a madi kan aka ho asɛm no hui sɛ ɔhaw kɛse bi wɔ nna a wɔda anadwo ansa na wɔasua ade no mu. Adɛn? Efisɛ amemene a abrɛ ntumi nwie adesua a edi kan a ɛne nimdeɛ a wobenya no yiye. Sɛnea Harvardfo ka no, sɛ wunnya nna a ɛdɔɔso a, w’adwene so tew kodu zero. Enti nea wɔka wɔ adesua mu no nkɔ wo tirim, nea ɛwɔ nhoma no mu no ntease nnim, na ɛyɛ den sɛ wobɛte biribi foforo ase. Ɛno kyerɛ sɛ ɛsɛ sɛ wobɔ w’amemene no charge ansa na woafi ase ayɛ adwuma yiye, anaasɛ sɛ woannye saa charge no a, wɔrenkora data foforo so!

Da a wobɛda bere a woasua ade awie no yɛ ade koro, ebia ɛyɛ bɔne sen saa mpo. Ebia wubesusuw sɛ, "Oh, misuaa ade kosii adekyee, afei ne nyinaa wɔ me tirim." Nanso nea woreyɛ ankasa ne sɛ woresɛe saa adeyɛ a ɛyɛ nwonwa a ɛma wokae ade denneennen no. Ntini mu nkwammoaa a ɛsɛ sɛ ɛsan di agoru ne nkitahodi a ɛsɛ sɛ wɔyɛ bere a wɔada no nsi. Ɔkwan foforo so no, ɛte sɛ nea woapopa nneɛma a woabɔ mmɔden kɛse sɛ wobɛkyere agu wo tirim no! Harvard ka sɛ nna a edi kan a wobɛda bere a woasua ade awie no ne bere a ɛho hia sen biara a wode bɛkae ade, na sɛ wopa saa hokwan no a, wuntumi nsan nyɛ no yiye bio. Enti, adesua a woda no te sɛ nea worekyerɛw asɛm bi na woato mu a woankora so, mmɔdenbɔ no nyinaa sɛe!

Ade foforo a ɛho hia ne nna a ɛkɔ so daa. Sɛ woda yiye anadwo a edi sɔhwɛ bi anim, sɛ woanna yiye dapɛn anaa ɔsram a edii ɛno anim no a, ɛnyɛ hwee. Nhwehwɛmu a wɔyɛe wɔ npj Science of Learning mu no hui sɛ ɔkwan a wofa so da dapɛn anaa ɔsram a edi sɔhwɛ bi anim no ne wo abasobɔde wɔ abusuabɔ tẽẽ sen anadwo a edii ɛno anim no. Eyi kyerɛ sɛ bere kɔ so no, mfaso a ɛwɔ nna pa a obi bɛda yiye so da biara da no ka bom. Mfomso a sukuufo taa di ne sɛ wɔda akyiri wɔ dapɛn no mu de sua ade na afei wɔda kosi awiabere wɔ dapɛn awiei. Wɔfrɛ eyi "asetra mu jetlag." Ɛte sɛ nea wokɔ amannɔne na wɔatow wo nipadua dɔn no agu. Saa nna a ɛyɛ roller coaster yi yɛ adwenem naayɛ kɛse ma amemene no na esiw nkae kwan. Nhwehwɛmu no daa no adi sɛ ɛkame ayɛ sɛ nna pa ka asuafo no abasobɔde nkyem anan mu biako (25%). Wo de susuw nkɛntɛnso a ebenya no ho hwɛ!

Nna dodow ahe na osuani hia ankasa?

Okay, sɛ nna ho hia saa a, nna dodow ahe na ɛsɛ sɛ wunya? Bere a nsonsonoe kakra wɔ ankorankoro ntam no, akwahosan ho ahyehyɛde atitiriw bi wɔ hɔ a wɔka sɛ eye sen biara. Sɛnea CDC (wɔ U.S.) kyerɛ no, mmofra a wɔadu sukuu mfe so, kyerɛ sɛ, wɔn a wɔadi fi mfe 13-18 no, hia sɛ wɔda nnɔnhwerew 8 kosi 10 da biara (wɔ nnɔnhwerew 24 mu) na ama wɔanya akwahosan pa. NSF (National Sleep Foundation) nso ka saa ara ( nnɔnhwerew 8-10 ma wɔn a wɔadi mfe 14-17).

NSF kamfo kyerɛ sɛ mmerante ne mmabaa a wɔadu mpanyin afe so (mfe 18-25) a wɔwɔ sukuupɔn no mu no nna nnɔnhwerew 7 kosi 9 anadwo biara. Bere a saa dodow yi sua kakra sen wɔn a wɔwɔ sukuu no, ɛda so ara hia sɛ wudu saa botae yi ho da biara da na ama wo ti akɔ soro, wo nkate ayɛ den, na wo nipadua anya apɔwmuden bere a worehyia sukuupɔn no mu nsɛnnennen no. Eyinom nyɛ nyansahyɛ ahorow kɛkɛ, eyi yɛ nipadua mu ahwehwɛde na ama w’amemene no ayɛ adwuma yiye, titiriw sɛnea ɛbɛyɛ a wobɛkae nea wusuae no. Te sɛ nea wobɔ wo fon no charge no, ɛsɛ sɛ w’amemene no san nya ahoɔden da biara da denam nna so!

Nanso dɛn ne nokware no? Yɛn nuanom mmarima ne mmea pii nna pii sɛnea wɔka no. Harvard data kyerɛe sɛ Amerika kɔlegefo 11% pɛ na wɔda yiye da biara. Bɛyɛ 40% te nka sɛ wɔanya ahoɔden nna abien dapɛn biara! Ɛnsɛ sɛ ɛyɛ soronko koraa wɔ yɛn man yi mu, ɛnte saa? Ɛnyɛ sɛ nna a wontumi nna yi ma ɔbrɛ nko, na mmom ɛtew tumi a obi tumi sua ade na ɔkae ade no so. Enti yɛpɛ sɛ yesua ade pii, nanso ɔbrɛ nti yentumi nyɛ no yiye. Enti, nna dodow a yehia a yebehu na yɛate baabi a yɛmma nna a enni hɔ kodu no ase no ne ade a edi kan a ɛbɛma asi yiye wɔ sukuuni asetra mu.

Afotu a Mfaso: Momma yɛn nna ntu mpɔn na ama yɛakae ade yiye!

Okay, afei de wunim sɛnea nna ho hia. Nanso wobɛyɛ dɛn ama ayɛ adwuma wɔ adesua, dwumadi ahorow, ne wo nnamfo a wo ne wɔn bɔ fekuw mu? Asɛm kɛse biara nni hɔ. Sɛ woyɛ nsakrae nketenkete kakraa bi da biara a, wubetumi ama wo nna no atu mpɔn ne sɛnea woda no nyinaa. Afei wobɛkae nea wusua no yiye, na wo nipadua nso anya apɔwmuden. Afotu bi a ɛfata wo ni. Sɔ saa nneɛma yi hwɛ...

• Momma yɛnhyehyɛ bere nhyehyɛe: Eyi ne ade a ɛho hia sen biara! Fa yɛ wo su sɛ wobɛda bere koro mu da biara na woasɔre bere koro mu. Mma wonyɛ nsakrae akɛse wɔ dapɛn awiei mpo. Afei saa "social jetlag" haw no rensɔre. Nipadua no abɔde mu dɔn (circadian rhythm) bɛyɛ adwuma yiye, na ɛbɛyɛ mmerɛw sɛ wobɛda na woanyane.
• Ma wo mpa nyɛ baabi a wobɛda: Ɛsɛ sɛ wo mpa no yɛ baabi a wobɛda. Ma ɛnyɛ sum, ɛnyɛ komm, na ɛnnwo kakra. Fa ntama a ɛma anyinam ahoɔden, aso a wɔde hyɛ mu , ne afiri a ɛma dede fitaa di dwuma sɛ ɛho hia a. Hwɛ hu sɛ mattress ne pillows no yɛ comfy. Afei w'amemene nim sɛ, "Ɛyɛ bere a ɛsɛ sɛ woda."
• Fi ase Daa Daa : Yɛ biribi a ɛbɛma w’ahome simma 30-60 ansa na woada. Nea ebetumi aka eyi ho ne nhoma ankasa a wobɛkenkan (ɛnyɛ wo fon so!), aguare a ɛyɛ hyew, anaasɛ wobɛtrɛw wo ho kakra.Yɛ biribi, tie dwom a ɛma obi dwo, anaa fa adwene/nsusuwii sua. Mma nnsua ade anaa nsusuw ɔhaw ahorow a ɛbɛn da dodo!
• Screen no yɛ asiane: Yi saa hann bruu aboa kɛse no fi hɔ... Hann bruu a efi telefon, tablɛt, kɔmputa, ne TV mu no sɛe hormone a ɛma obi da a wɔfrɛ no melatonin . Enti, anyɛ yiye koraa no, fa to nkyɛn dɔnhwerew biako ansa na woada. Sɛ wuntumi nnyae wɔn a, anyɛ yiye koraa no, dan saa anadwo mode no.
• Hwɛ yiye wɔ nea wudi ne nea wonom ho: Kwati sɛ wobɛnom anonne a caffeine wom te sɛ kɔfe, tii, ahoɔdennuru, ne cola anwummere/anadwo. Nicotine (sigaret) nso yɛ ade a ɛkanyan obi. Wɔkanyan nipadua no. Adidi a wubedi ma wo yafunu ayɛ ma bere a ɛbɛn sɛ wobɛda ne nsu kuruwa fã a wobɛnom nso nyɛ papa. Wobetumi ama wo ho atɔ wo na wɔanyan wo anadwo.
• Dae nyansam: Sɛ woda awiabere anaa bere tenten a, ebetumi ama ayɛ den sɛ wobɛda anadwo. Nanso nna tiawa a wobɛda (bɛyɛ simma 20-30) awiabere betumi aboa ma w’adwene ayɛ foforo na ama w’adwuma ayɛ yiye a ɛrenka wo nna anadwo. Sɔ hwɛ sɛ ɛyɛ adwuma ma wo anaa.
• Momma yenni adwennwen so: Sɔhwɛ mu nhyɛso, ɔhaw ahorow a ɛwɔ nnamfo ntam, basabasayɛ wɔ fie... Sɛ saa nneɛma yi nyinaa retu mmirika wɔ w’adwene mu a, wuntumi nna. Enti, fa ɔkwan bi a wobɛfa so atew adwennwen so da biara da. Ɔkwan a wobɛfa so ama w’adwene mu atew... Kyerɛw da biara da nsɛm, yɛ ahomegye a emu dɔ, yɛ yoga, anaa wo ne obi a wugye no di kasa. Sɛ woma w’adwene mu tew awia a, ɛrensiw wo nna ano anadwo.
• Apɔw-mu-teɛteɛ, nanso hwɛ wo bere: Apɔw-mu-teɛteɛ da biara da nyɛ papa mma nna pa. Nanso nnyɛ apɔw-mu-teɛteɛ a emu yɛ den wɔ nnɔnhwerew kakraa bi akyi bere a woada no. Ebetumi akanyan wo nipadua na ama wo nna akyɛ. Bɔ mmɔden sɛ wobɛteɛteɛ w’apɔw mu anɔpa anaa anwummere.

Sɛ wode afotu yi mu kakraa bi mpo di dwuma da biara a, wubehu nsonsonoe kɛse wɔ wo nna mu. W’amemene bɛyɛ adwuma yiye, wobɛkae nea wusua, na wubetumi agyina sɔhwɛ ahorow ano yiye. Enti, nna nyɛ biribi a wobetumi atwitwa, nanso ɛho hia ma w’adesua ne w’asetra nyinaa.

Ne korakora

Asɛm no mu da hɔ, ɛnte saa? Dae nyɛ biribi a wɔde gyina hɔ kɛkɛ wɔ osuani no asetra mu, ɛyɛ adeyɛ a ɛyɛ nnam yiye, a ɛho nhia a ɛbata adesua ne nkae ho. Efi nna a emu dɔ, REM nna, nkonyaayi a ɛma obi kae ade so kosi ɔkwan a nna ka sɔhwɛ mu aba so sɛnea nhwehwɛmu ada no adi no so no, ade biako da adi pefee: nna a wɔbɛma ayɛ ade titiriw no yɛ ɔkwan titiriw a wɔfa so yɛ acing sɔhwɛ ahorow! Dae a wubesusuw sɛ wuhia bere pii de asua ade no yɛ sɛ wobɛtwa ɔkwan a wobɛfa so akɔ saa botae no ho ara kwa. Efisɛ ɛma w’amemene no ntumi nnye nneɛma foforo, kura nea woasua no mu, na ɛkae bere a ɛho hia no.

Enti, anuanom, sɛ mopɛ sɛ musua ade yiye, kae, na motwa sɔhwɛ mu a, ɛsɛ sɛ mode adesua su pa ne nna di kan wɔ nneɛma a ɛho hia mo kan no mu. Sɛ wote ase sɛ bere a woda no, w’amemene no hyɛ nkae mu den, di ɔhaw ahorow ho dwuma, na esiesie wo ma da a edi hɔ no a, wubehu sɛ nna nyɛ adesoa, na mmom sika kɛse a wode bɛto mu. Sɛ wode afotu a yɛaka ho asɛm wɔ atifi hɔ no di dwuma na wo nna tu mpɔn a, wubetumi de w’amemene no tumi a ɛboro so no adi dwuma, wo nkae bɛyɛ nnam, w’adesua bɛyɛ mmerɛw, na ɛnyɛ wo sɔhwɛ nko na wubetumi ama woatu mpɔn na mmom w’asetra nso. Enti, gyae nna a wobɛda na ma nna yɛ w’adamfo paa. W’amemene bɛda wo ase!

Nsɛm a wɔde gyinaa so

Okano, K., Kaczmarzyk, J. R., Dave, N., Gabrieli, J. D. E., ne Grossman, J. C. (2019). Dae pa, bere tenten a wɔde di, ne nea ɛkɔ so daa no ne kɔlegefo adesua mu mmɔdenbɔ pa wɔ abusuabɔ. npj Nyansahu a ɛfa Adesua ho , 4 (1), Ahyɛde 16. https://doi.org/10.1038/s41539-019-0055-z

Asoɛe a Ɛhwɛ Nyarewa So na Wosiw Ano (CDC). (n.d.) (n.d.) no. Da wɔ Mfinimfini ne Ntoaso Sukuufo Mu . Wɔfaa no fii CDC nkratafa a ɛfa ho (sɛ nhwɛso no, https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Harvard Aduruyɛ Sukuu, Dae Ho Nnuruyɛ Dwumadibea. (n.d.) (n.d.) no. Dae ne Nkae a Wɔkae . Wɔfaa fii https://sleep.hms.harvard.edu/nkyerɛkyerɛ-ntetee/ɔmanfo-nkyerɛkyerɛ/da-ne-akwahosan-nkyerɛkyerɛ-nhyehyɛe/da-akwahosan-nkyerɛkyerɛ-88

Klinzing, J. G., Niethard, N., & Wɔwoo no, J. (2019). Akwan a nhyehyɛe ahorow fa so kae ade bere a wɔada. Abɔde mu Ntini Ho Nyansahu , 22 (10), 1598–1610. 10. 1038/s41593-019-0467-3

Ɔman Dae Fapem (NSF). (2020, Ɔkɔtɔberɛ 1). Nnɔnhwerew Ahe na Wuhia Ankasa? Wɔfaa fii https://www.thensf.org/nɔnhwerew-dodow-dodow-a-wo-hia-ankasa/

Newbury, C. R., Crowley, R., Rastle, K., ne Tamminen, J. (2021) ne wɔn a wɔka wɔn ho no. Dae a Ɛnyɛ Den ne Nkae: Meta-Analytic Nhwehwɛmu a Wɔyɛe wɔ Nhwehwɛmu a Wɔyɛe wɔ Dae a Wonnya Ho Ansa na Wɔresua Ade ne Bere a Wɔasua Akyi. Adwene ne Nkate Ho Nsɛmma Nhoma , 147 (11), 1215–1240. https://doi.org/10.1037/bul0000348 (Wɔnam PMC so nyaa bi: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )