Ðe wò alɔ̃dɔdɔ nye kuxia? (Alɔ̃dɔdɔ ƒe Dɔlélewo) Mina míakpɔ nusi tututu esia nye ɖa!

Alɔ̃dɔdɔ nye míaƒe agbenɔnɔ ƒe akpa vevi aɖe. Abe nuɖuɖu kple nunono ene. Gake ɣeaɖewoɣi la, alɔ̃dɔdɔ sia va zua kuxi na mí. Ame aɖewo mete ŋu dɔa alɔ̃ kura o, evɔ ame bubuwo ya mete ŋu dɔa alɔ̃ o ne wodɔ alɔ̃ gɔ̃ hã. Eyata egbea míele nu ƒom tso kuxi siawo siwo do ƒome kple alɔ̃dɔdɔ, alo le atikewɔwɔ me la , alɔ̃dɔdɔ ƒe kuxiwo ŋu .

Nukawoe nye alɔ̃dɔdɔ ƒe kuxi siawo?

Kpuie ko la, alɔ̃madɔmadɔ nye nɔnɔme siwo xea mɔ na wò ŋutilã be megakpɔa gbɔɖeme si wòhiã eye wògakpɔa gbɔdzɔe le ŋkekea me o. Alɔ̃dɔdɔ ƒe kuxi ƒomevi siwo wu 80 ye li. Esiawo koŋue kpɔa ŋusẽ ɖe:

• Alesi nèdɔa alɔ̃ nyuie (alɔ̃dɔdɔ ƒe nyonyome) le vevie. Ɣeaɖewoɣi ne èdɔ alɔ̃ gaƒoƒo geɖe gɔ̃ hã la, wò ŋutilã mekpɔa gbɔdzɔe aɖeke o. Aleae wòle.
• Ne èdɔ alɔ̃ kple nenye be àte ŋu anɔ alɔ̃ dɔm (alɔ̃dɔdɔ ƒe didime kple alesi wònɔa anyi ɖaa). Ame aɖewo mete ŋu dɔa alɔ̃ gaƒoƒo geɖe le alɔ̃dɔdɔ vɔ megbe o. Ame bubuwo nyɔna le zã titina eye womegate ŋu dɔa alɔ̃ o.
• Alɔ̃dɔdɔ kple ŋudzɔnɔnɔ agbɔsɔsɔme si nèxɔna (agbɔsɔsɔme alo ɣeyiɣi didi si nèdɔa alɔ̃).

Enye nusi sɔ be alɔ̃dɔdɔ sesẽna na mí katã tso ɣeyiɣi yi ɣeyiɣi. Gake alɔ̃dɔdɔ ƒe kuxi aɖe ate ŋu anɔ ŋuwò ne èdo go nu siawo dometɔ aɖe:

• Ne alɔ̃dɔdɔ sesẽna na wò zi geɖe.
• Ne èse le ɖokuiwò me be ɖeɖi te ye ŋu le ŋkeke me togbɔ be èdɔa alɔ̃ gaƒoƒo adre ya teti le zã me hã.
• Ne alɔ̃dɔdɔ va zu kuxi ale gbegbe be wòsesẽna be woawɔ gbesiagbedɔ siwo sɔ.

Aleke woda alɔ̃dɔdɔ ƒe kuxiwo koŋ ɖe hatsotsowo me?

Alesi woda alɔ̃dɔdɔ ƒe kuxiwo ɖe hatsotsowo me la trɔ le ɣeyiɣi aɖe megbe. Nyitsɔ laa la, Dukɔwo Dome Alɔ̃dɔdɔ ƒe Dɔlélewo ƒe Ðoɖowɔha (ICSD) da alɔ̃dɔdɔ ƒe kuxiwo ɖe hatsotsowo me le dzesiawo, alesi wògblẽa nu le ame ŋui (dɔléleŋutinunya), kple ŋutilã ƒe ɖoɖo si dzi wògblẽa nu le nu. Le asitɔtrɔ yeyetɔ si nye `ICSD-3R` nu la, hatsotso vevi geɖewo li:

• Alɔ̃madɔmadɔ: Esesẽna na wò be nàdɔ alɔ̃, eye esesẽna na wò be nànɔ alɔ̃ dɔm.
• Yagbɔgbɔ ƒe kuxi siwo dona tso alɔ̃dɔdɔ gbɔ: Wò gbɔgbɔ ƒe ɖoɖo trɔna ne èle alɔ̃ dɔm. Kpɔɖeŋu aɖee nye hũɖeɖe kple gbɔgbɔtsixetsixe.
• Titina lãmekawo ƒe dɔléle siwo nana ame dɔa alɔ̃ fũu akpa le ŋkeke me (Central disorders of hypersomnolence): Esesẽna be woanɔ ŋudzɔ le ŋkekea me, alɔ̃dɔdɔ ɣesiaɣi.
• Circadian rhythm sleep-wake disorders: Kuxi si le wò ŋutilã ƒe dzɔdzɔme gaƒoɖokui (gaƒoɖokui ememetɔ) ŋu si nana mèdɔa alɔ̃ le ɣeyiɣi nyuitɔ dzi alo nyɔna le ŋdi me o. Bu eŋu kpɔ be ame aɖewo medɔa alɔ̃ o vaseɖe ŋdi kanya eye womete ŋu fɔna le ŋdi me o.
• Parasomnias ƒe dɔlélewo:Nuwo abe alɔ̃dɔdɔ, nuƒoƒo, kple nuɖuɖu ene dzɔna ne èle alɔ̃ dɔm.
• Ʋuʋu ƒe kuxi siwo do ƒome kple alɔ̃dɔdɔ: Ŋutilã ƒe ʋuʋu alo ʋuʋu ƒe didi vevie si nana wòsesẽna be woadɔ alɔ̃ kple/alo woanɔ alɔ̃ dɔm.

Wole ``(ICSD)`` ƒe hatsotso sia ɖɔlim ɣesiaɣi, be woatsɔ nyatakaka yeye siwo ku ɖe alɔ̃dɔdɔ ƒe kuxiwo kple woƒe hatsotso suewo ŋu ade eme.

Nukawoe nye alɔ̃dɔdɔ ƒe kuxi siwo bɔ wu?

Togbɔ be alɔ̃dɔdɔ ƒe kuxi ƒomevi siwo wu 80 ye li hã la, esiwo bɔ wu dometɔ aɖewoe nye:

• Alɔ̃madɔmadɔ si nɔa anyi didi: Alɔ̃dɔdɔ sesẽna na ame alo alɔ̃dɔdɔ zã akpa gãtɔ hena ɣleti etɔ̃ ya teti, si wɔnɛ be ɖeɖi tea eŋu le ŋkeke me eye wòdoa dziku.
• Abstructive Sleep Apnea: Aɖuɖɔtoe kple gbɔgbɔtsixe tsia anyi vie le alɔ̃dɔdɔ me, si gblẽa alɔ̃dɔdɔ me.
• Restless Legs Syndrome (RLS): Didi vevie be woaʋuʋu afɔwo alo aʋuʋu wo ne wole ɖiɖim ɖe eme.
• Alɔ̃dɔdɔ: Màte ŋu aɖu ɣeyiɣi si nèdɔ alɔ̃ alo ɣeyiɣi didi si nànɔ ŋudzɔ dzi o. Ðewohĩ àdɔ alɔ̃ kpata.
• Dɔwɔwɔ le Trɔtrɔɣi ƒe Alɔ̃dɔdɔ ƒe Dɔléle: Wò dɔ si nèwɔna le ɣeyiɣi ɖeka me (e.g., zã tɔtrɔ) nana wòsesẽna be nàdɔ alɔ̃ eye nànɔ alɔ̃ dɔm. Àte ŋu ase le ɖokuiwò me be yedɔ alɔ̃ le ɣeyiɣi siwo mesɔ o me.
• Delayed Sleep Phase Syndrome: Èdɔa alɔ̃ le gaƒoƒo eve ya teti megbe wu alesi wòle be nàdɔ alɔ̃. Ate ŋu asesẽ be woafɔ ɖe game dzi ayi suku alo dɔme.
• REM Alɔ̃dɔdɔ ƒe Nuwɔna ƒe Dɔléle: Le ``REM - Rapid Eye Movement`` ƒe alɔ̃dɔdɔ ƒe afɔɖeɖea me la, amewo wɔa woƒe drɔ̃ewo ƒe fefe ŋutɔŋutɔ. Woate ŋu ado ɣli alo aʋuʋu woƒe abɔwo.

Alɔ̃dɔdɔ agbɔsɔsɔme kae míehiã ŋutɔŋutɔ?

Mí katã míehiã alɔ̃dɔdɔ. Ele vevie be míaƒe ŋutilã nawɔ dɔ nyuie. Ðewohĩ ahiã be nàdɔ alɔ̃ wu alo ahiã vie wu ame bubuwo. Gake eŋutinunyalawo gblɔ be ele be ame tsitsi nadɔ alɔ̃ gaƒoƒo adre va ɖo enyi gbesiagbe . Alɔ̃dɔdɔ ƒe nudidi sia toa vovo le ƒexɔxɔ nu. Le kpɔɖeŋu me, ɖewohĩ ahiã be ɖevi suewo kple ƒewuiviwo nadɔ alɔ̃ wu ame tsitsiwo.

Aleke gbegbee alɔ̃dɔdɔ ƒe kuxiwo bɔe?

Wobu akɔnta be alɔ̃madɔmadɔ ƒomevi aɖe le ame miliɔn 50 kple edzivɔ ŋu le United States. Tsɔ kpe ɖe eŋu la, woka nya ta be Amerikatɔ siwo wu miliɔn 100 siwo xɔ ƒe vovovowo medɔa alɔ̃ nyuie o. Woate ŋu akpɔ nɔnɔme sia vaseɖe afi aɖe le Sri Lanka hã.

Nukawoe nye alɔ̃madɔmadɔ ƒe dzesiwo?

Alɔ̃dɔdɔ ƒe kuxiwo ƒe dzesiwo toa vovo le woƒe ƒomevi nu, gake dzesi siwo bɔ dometɔ aɖewoe nye esi:

• Alɔ̃dɔdɔ sesẽna, alo zi geɖe la, exɔa aɖabaƒoƒo 30 kple edzivɔ hafi wòdɔa alɔ̃.
• Esesẽna be nànɔ alɔ̃ dɔm zã bliboa katã, alo nyɔnyrɔ enuenu le zã titina eye màgate ŋu adɔ alɔ̃ ake o.
• Èɖea hũ ne èle alɔ̃ dɔm, èsena le ɖokuiwò me be gbɔgbɔtsixe tsia ƒowò, alo gbɔgbɔ sesẽna na wò.
• Ne èle ɖiɖim ɖe eme la, èsena le ɖokuiwò me be yeaʋuʋu yeƒe afɔwo, eye esia wɔwɔ ɖea seselelãmea dzi kpɔtɔna (esia nye dzesi si wokpɔna zi geɖe le Restless Legs Syndrome me).
• Ne èfɔ le ŋdi me la, èsena le ɖokuiwò me be yemate ŋu aʋuʋu o (Sleep Paralysis).

Tsɔ kpe ɖe dzesi siawo ŋu la, alɔ̃madɔmadɔ ate ŋu ana kuxi bubuwo hã nado mo ɖa le ŋkekea me. Wo dometɔ aɖewoe nye:

• Alɔ̃dɔdɔ fũu akpa le ŋkeke me, alɔ̃dɔdɔ enuenu le ŋkeke me, alo alɔ̃dɔdɔ ne ele dɔ siwo sɔ gɔ̃ hã wɔm.
• Nuwɔna ƒe tɔtrɔ, abe susu tsɔtsɔ ɖo nu ŋu kple susu tsɔtsɔ ɖo nu ŋu sesẽna ene.
• Susu me tɔtrɔwo, abe dzikudodo bɔbɔe kple seselelãmewo dzi ɖuɖu sesẽna ene.
• Sukudɔ alo ɔfisdɔwo wɔwɔ nyuie ƒe ŋutete manɔamesi, dɔmawɔmawɔ nyuie abe alesi wokpɔ mɔe ene.
• Afɔku alo anyidzedze enuenu.

Ne èse le ɖokuiwò me be yemele alɔ̃ dɔm nyuie o, alo ne dzesi aɖewo le ye ŋu siwo le mɔ xem na wò gbesiagbedɔwo la, kpɔ egbɔ be yeyi ɖɔkta gbɔ.

Nukawoe hea alɔ̃dɔdɔ ƒe kuxiwo vɛ?

Alɔ̃dɔdɔ ƒe kuxiwo dzɔna ne wò ŋutilã ƒe alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe tsatsam gblẽ. Nusiwo koŋ gbɔ esia tso ate ŋu anɔ anyi, eye nusiwo gbɔ wòtso la ato vovo le alɔ̃madɔmadɔ ƒomevi si le ŋuwò nu. Nusiwo gbɔ wòtsona zi geɖe dometɔ aɖewoe nye:

• Be wòanye atikewɔwɔ ƒe nɔnɔme aɖe ƒe dzesi, abe dzidɔ, asrã, vevesese, alo ahɔhɔ̃mekawo ƒe dɔléle ene.
• Susu me dɔléle aɖe abe blanuiléle alo dzimaɖitsitsi ƒe dɔléle ene ƒe dzesi nyenye.
• Domenyiŋusẽfianu, si fia be tɔtrɔ si tso domenyiŋusẽfianu me.
• Atike aɖewo ƒe nugbegblẽ le ame ŋu nyenye.
• Dɔwɔwɔ le zã me dɔwɔwɔ me.
• Caffeine (tii, kɔfi) alo aha sesẽ nono hafi amlɔ anyi.
• Atike alo tomenu aɖewo ƒe agbɔsɔsɔ dzi ɖe kpɔtɔ le ahɔhɔ̃a me.
• Ɣeaɖewoɣi la, manya wɔ be míake ɖe susu aɖe ŋu o.

Amekawoe le afɔku gã me be woaxɔ alɔ̃dɔdɔ ƒe kuxiwo?

Ðewohĩ ànɔ afɔku me be alɔ̃dɔdɔ ƒe kuxiwo nadze dziwò ne è:

• Ne atikewɔwɔ me dɔléle bubu aɖe si nɔa anyi didi le ŋuwò.
• Ne nuteɖeamedzi sesẽ aɖe le fu ɖem na wò.
• Ne èwɔa dɔ le ɣeyiɣi siwo tsi megbe.
• Ne alɔ̃dɔdɔ ƒe kuxi aɖe nɔ wò ƒomea me (ƒome si me nètso) me.

Numekukuwo ɖee fia be nyɔnuwo te ŋu xɔa alɔ̃dɔdɔ ƒe kuxiwo wu ŋutsuwo . Wobu akɔnta hã be alɔ̃dɔdɔ ƒe kuxi aɖe le ame tsitsi siwo xɔ wu ƒe 65 dometɔ siwo ade afã ŋu .

Nukae dzɔna ne mèdɔ alɔ̃ nyuie o?

Ne wò ŋutilã medɔ alɔ̃ agbɔsɔsɔme alo eƒe nyonyome si wòhiã o la, ate ŋu akpɔ ŋusẽ ɖe ame dzi si yi ŋgɔ wu ɖeɖiteameŋu le ŋkekea me ko. Alɔ̃madɔmadɔ nyuie ate ŋu ahe nuwo abe:

• Nusɔsrɔ̃, ŋkuɖoɖo nuwo dzi, kple nyametsotsowo wɔwɔ sesẽ.
• Amenyenye trɔna, abe dzikudodo bɔbɔe ene.
• Ɣeyiɣi si woatsɔ awɔ nu ɖe ​​nu ŋu dzi ɖe kpɔtɔ (esia dzia afɔkuwo ƒe afɔkua ɖe edzi).

Alɔ̃madɔmadɔ hã ate ŋu ahe lãmesẽkuxiwo abe:

• Teteɖeanyi
• Amidada
• Suklidɔ Ƒomevi 2 lia
• Dzidɔléle
• Tagbɔdɔléle

Togbɔ be mebɔ o hã la, alɔ̃dɔdɔ ƒe kuxi aɖewo ate ŋu ade ame ƒe agbe afɔku me, eyata esia menye nusi woabu nu tsɛe o.

Aleke woawɔ anya alɔ̃dɔdɔ ƒe kuxiwo?

Ðɔkta aɖe alɔ̃dɔdɔ ƒe kuxi aɖe le ŋuwò to wò dzesiwo me toto, ŋutilãmedɔdada, kple ɖewohĩ dodokpɔ bubuwo wɔwɔ me. Ʋudodokpɔ alo nɔnɔmetatawo dodokpɔ bubuwo ate ŋu akpe ɖe ŋuwò nànya nusi gbɔ wò dzesiawo tso.

Ðewohĩ wò ɖɔkta agblɔ na wò be nàwɔ alɔ̃dɔdɔ ŋuti nuŋlɔɖigbalẽ . Esia nye be nàŋlɔ wò alɔ̃dɔdɔ ƒe ɖoɖowo ɖi. Ele be nàŋlɔ ɣeyiɣi si nàmlɔ anyi, ɣeyiɣi si nèdɔ alɔ̃, kple ɣeyiɣi si nèfɔna gbe sia gbe la ɖi. Ne èdɔ alɔ̃ le ŋkekea me la, ele be nàŋlɔ ale si nèsena le ɖokuiwò me hafi amlɔ anyi kple ne èfɔ vɔ hã ɖi.

Anyo be nàtsɔ nuŋlɔti kple pepa aɖo wò aba gbɔ ale be màgaŋlɔ be o. Esesẽna be nànya ɣeyiɣi si tututu nèdɔ alɔ̃, eyata dze agbagba nàbu ɣeyiɣia ƒe akɔnta eye nàŋlɔe ɖi. Àteŋu azã ``smartwatch'' alo ``actigraph'' si ŋlɔa wò ɖiɖiɖeme kple dɔwɔna ƒe tsatsamwo hã.

Wò dɔnɔdzikpɔla gbãtɔ ate ŋu aɖo wò ɖe alɔ̃dɔdɔ ŋuti nunyala aɖe gbɔ, amesi ate ŋu awɔ dodokpɔ aɖe si woyɔna be polysomnogram . Esia bia be nàlé wò ŋutilã kple ahɔhɔ̃ ƒe dɔwɔna aɖewo ɖe mɔ̃ dzi ne èle alɔ̃ dɔm. Wodzroa nyatakaka siawo me be woakpɔe ɖa be alɔ̃dɔdɔ ƒe kuxi aɖe le ŋuwò hã.

Nya kawoe ɖɔkta aɖe abia wò?

Ðɔkta ate ŋu abia nya siawo tɔgbe be yeanya nu tso ale si nèdɔa alɔ̃e ŋu:

• Gaƒoƒo nenie nèdɔa alɔ̃ le zã me?
• Ðe nèʋuʋua nu hetrɔna le wò alɔ̃ mea?
• Ðe nèdɔa alɔ̃ le ŋkeke mea?
• Ɣeyiɣi didi kae wòxɔna hafi wòdɔa alɔ̃?
• Ðe nèfɔna le zã titinaa?
• Ðe nèwɔa dɔ le zã mea?
• Aleke gbegbee nèsena le ɖokuiwò me be yedɔ alɔ̃ le ŋkekea me?
• Ðe nèle hũ ɖem?

Aleke wodaa alɔ̃dɔdɔ ƒe kuxiwoe?

Atike vovovowo li na alɔ̃dɔdɔ ƒe kuxi vovovowo. Wo dometɔ aɖewoe nye:

• Trɔ wò alɔ̃dɔdɔ ƒe ɖoɖowo be nàɖo alɔ̃dɔdɔ ƒe ɖoɖowɔɖi edziedzi kple alɔ̃dɔdɔ ƒe dzadzɛnyenye nyui.
• Tagbɔdɔdadamɔnu abe Cognitive Behavioral Therapy (CBT) ene.
• Atikewo (alɔ̃dɔtikewo alo atike siwo naa ŋudzɔnɔnɔ dzina ɖe edzi) alo kpeɖeŋutɔ (e.g., melatonin) nono.
• Atike siwo naa alɔ̃dɔdɔ wògbɔa eme ƒe agbɔsɔsɔme tɔtrɔ alo tɔtrɔ (mègadzudzɔ atike aɖeke zazã wò ɖɔkta ƒe mɔɖeɖe manɔmee o).
• CPAP (Continuous Positive Airway Pressure) mɔ̃ zazã alo amekoko ƒe ahɔhɔ̃mekawo dede ame me hena alɔ̃dɔdɔ ƒe gbɔgbɔtsixetsixe.
• Kekeli ƒe atikewɔwɔ zazã.

Wò ɖɔkta aɖo atike si sɔ na wò nɔnɔmea na wò. Wò ɖɔkta adzro nugbegblẽ siwo ate ŋu ado tso eme hã me kpli wò hafi adze atikewɔwɔ gɔme.

Atike aɖewo na alɔ̃dɔdɔ ƒe kuxiwo

Ðɔktaa ate ŋu akafu atikewo alo kpeɖeŋutɔtikewo abe:

• Le alɔ̃madɔmadɔ gome la: Alɔ̃dɔdɔ ƒe kpekpeɖeŋunuwo abe `(Melatonin)`, `(Zolpidem)`, `(Zaleplon)`, `(Eszopiclone)`, `(Ramelteon)`, `(Suvorexant)`, `(Lemborexant)` alo `(Doxepin)`.
• Afɔ siwo meɖea dzi ɖi o ƒe dɔléle: Atikewo abe `(Gabapentin)`, `(Gabapentin enacarbil)` alo `(Pregabalin)`.
• Alɔ̃dɔdɔ ƒe kuxi (Narcolepsy): Atike siwo doa ŋusẽ ame alo atike siwo dzia ŋudzɔnɔnɔ ɖe edzi abe `(Modafinil)`, `(Armodafinil)`, `(Pitolisant)`, `(Solriamfetol)`.

Atikewɔlawo ƒe aɖaŋuɖoɖo koe wòle be woano atike siawo katã.

Nukae míate ŋu awɔ be míadɔ alɔ̃ nyuie? (Alɔ̃dɔdɔ ƒe Dzadzɛnyenye) .

Wò ɖɔkta ate ŋu aɖo aɖaŋu na wò be nàwɔ alɔ̃dɔdɔ nyuie . Esia fia be nàtrɔ wò alɔ̃dɔdɔ ƒe nɔnɔmewo be wòana nɔnɔme nyui nanɔ anyi na alɔ̃dɔdɔ nyuie. Àte ŋu adɔ alɔ̃ nyuie hã ne èwɔ nusiawo:

• Na alɔ̃dɔdɔ ƒe nɔnɔme nanɔ anyi: Na wò xɔdɔme nafa, tomefafa, eye viviti nado. Ne toɣliɖeɖe na nènɔ ŋudzɔ la, zã megbetoɣliɖeɖe, abe ``toɣliɖeɖe ɣi,'' alo do ``tomeka.'' Ne kekeli gblẽ wò alɔ̃dɔdɔ me la, zã ``alɔ̃dɔdɔ ƒe nutsyɔnu'' alo ``xɔmetsovɔ siwo do viviti.''
• Ðe nuteɖeamedzi dzi kpɔtɔ: Dze agbagba nàɖe nuteɖeamedzi si nèsena le ɖokuiwò me hafi amlɔ anyi dzi akpɔtɔ. Àteŋu awɔ nane abe ``nu siwo nàwɔ ƒe xexlẽdzesi`` wɔwɔ na fiẽa ene. Esia kpena ɖe amesiwo kpɔnɛ be yewole tame bum le aba dzi le zã me. Yi aba dzi kple nɔnɔme nyui, susu gbegblẽwo abe, "Ne nyemedɔ alɔ̃ nyuie le zã sia me o la, aleke mawɔ ato etsɔ me?"
• Zã aba la na alɔ̃dɔdɔ kple gbɔdɔdɔ ko: Mègakpɔ television, akpɔ video le wò telefon dzi, aɖu nu, alo awɔ dɔ le xɔdɔme me o.
• Ðo ɖoɖo si nàwɔ edziedzi hafi amlɔ anyi:Tu numamewo abe tsilele dzodzoe, haƒoƒo fadzinamewo sese, alo agbalẽ xexlẽ hafi mlɔ anyi zã sia zã ene ɖo. Srɔ̃ ɖiɖiɖeme ƒe kamededewo alo ŋugbledede. Nyɔna le ɣeyiɣi ɖeka me gbesiagbe, kwasiɖanuwuwuwo hã le eme.
• Mèganɔ gaƒoɖokui kpɔm dũu o: Trɔ wò gaƒoɖokui ɖe anyigba, alo trɔ wò telefon ƒe screen ɖe anyi. Zã alarm la ko nàtsɔ anyɔ wò. Ne màte ŋu dɔ alɔ̃ le miniti 20 megbe o la, do le xɔdɔme me. Yi xɔ bubu me nàxlẽ agbalẽ alo awɔ nane si ana nàɖe dzi ɖi si mehiã be nàzã ɣeyiɣi le screen dzi o.
• De kame edziedzi: Kamedede ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie. Gake ne alɔ̃dɔdɔ sesẽ na wò la, ƒo asa na kamedede le gaƒoƒo ene me tso esime nèmlɔ anyi. Azɔ hã, ƒo asa na kamedede sesẽ si gogo be nàmlɔ anyi.

Nukae wòle be míaƒo asa na wɔwɔ be míadɔ alɔ̃ nyuie?

Ne èdi be yeƒe alɔ̃dɔdɔ nanyo ɖe edzi la, ƒo asa na nu siawo gaƒoƒo etɔ̃ va ɖo ene hafi amlɔ anyi :

• Nunono siwo me caffeine le (abe soda, tii, kɔfi ene).
• Atama (abe sigaret ene).
• Ahasesẽ.
• Alɔ̃dɔdɔ le ŋdɔ ga 3 megbe.
• Tsokolɛti.
• Nuɖuɖu kpekpewo.

Nukae nàte ŋu akpɔ mɔ na ne alɔ̃dɔdɔ ƒe kuxi aɖe le ŋuwò?

Alɔ̃dɔdɔ ƒe kuxiwo ate ŋu agblẽ nu le wò lãmesẽ bliboa ŋu. Ðewohĩ ŋusẽ manɔ ŋuwò be nàwɔ nu siwo nèdi be yeawɔ, alo awu wò gbesiagbedɔ aɖewo gɔ̃ hã nu o. Àte ŋu ato wɔna tɔxɛwo hã me le wò alɔ̃madɔmadɔ ta. What’s more, ne èku ʋu alo le mɔ̃ sesẽwo zãm la, àte ŋu anɔ ɖokuiwò kple ame bubuwo dem afɔku me le esi mèle ɖiɖim ɖe eme nyuie o ta.

Ne alɔ̃dɔdɔ nyuie le kuxi me tom na wò ale be nàte ŋu anyɔ kple gbɔdzɔe la, ƒo nu kple wò ɖɔkta. Atikewɔwɔ aɖewo li siwo ate ŋu akpe ɖe ŋuwò nàkpɔ alɔ̃dɔdɔ ƒe kuxi geɖe gbɔ eye wòana nàgadze mɔ nyuitɔ dzi.

Ɣeyiɣi didi kae nɔnɔme siawo anɔ anyi?

Ɣeyiɣi aɖeke meli si woɖo ɖi na ɣeyiɣi si me alɔ̃dɔdɔ ƒe kuxi aɖe adzudzɔ wò kpɔkpɔ o. Àte ŋu akpɔe be yeƒe lãme sẽ le kwasiɖa alo ɣleti ʋɛ aɖewo megbe. Ðewohĩ ahiã be ame bubuwo nakpɔ nɔnɔmea gbɔ le woƒe agbemeŋkekewo katã me. Ðo dze kple wò ɖɔkta tso wò nɔnɔme tɔxɛa ŋu.

Ɣekaɣie wòle be nàkpɔ ɖɔkta?

Ne alɔ̃dɔdɔ sesẽ na wò, alɔ̃dɔdɔ, ŋudzɔnɔnɔ, alɔ̃dɔdɔ nyuie, alo alɔ̃dɔdɔ alo ɖeɖiteameŋu le ŋkeke me si womate ŋu aɖe o la, ƒo nu kple ɖɔkta. Mègahee ɖe megbe o.

Nya vevi kawoe wòle be míabia ɖɔktaa?

• Alɔ̃dɔdɔ ƒe kuxi ka ƒomevie le ŋunye?
• Aleke gbegbee nye alɔ̃dɔdɔ ƒe kuxia nu sẽe?
• Atikewɔwɔ ka ƒomevie nèkafu?
• Ðe atikewɔwɔa ƒe nugbegblẽ aɖewo lia?
• Aleke mawɔ ana nye alɔ̃dɔdɔ ƒe nɔnɔmewo (alɔ̃dɔdɔ ƒe dzadzɛnyenye) nanyo ɖe edzi?
• Ðe wòle be makpɔ alɔ̃dɔdɔ ŋuti nunyala aɖea?
• Ðe mehiã ``(referral)`` be makpɔ eŋutinunyala bibi aɖea?
• Ðe atike aɖewo li siwo nàkafu atsɔ akpe ɖe nye alɔ̃dɔdɔ ƒe kuxia ŋua?
• Zi nenie wòhiã be makpɔ wò?
• Ðe atike aɖewo li siwo wòle be madzudzɔ nonoa?

Mlɔeba la, ele nam be magblɔe na wò... (Take-Home Message)

Alɔ̃dɔdɔ ƒe kuxiwo ate ŋu akpɔ ŋusẽ gã aɖe ɖe wò agbenɔnɔ ƒe nyonyome dzi. Woate ŋu ado kplamatse wò tamebubu ŋutete, wò dɔwɔwɔ le suku alo dɔwɔƒe, wò susu ƒe lãmesẽ, kple wò ŋutilã ƒe lãmesẽ. Alɔ̃dɔdɔ ƒe kuxi siwo bɔ ate ŋu ana màgadɔ alɔ̃ si me gbɔɖeme le, si me goglo si nèhiã be nàwɔ dɔ nyuie wu o.

Ne alɔ̃dɔdɔ sesẽ na wò la, mègahe ɖe megbe le ɖɔkta gbɔ yiyi o. Wò lãmesẽ, kple wò dzidzɔkpɔkpɔ le agbe me gɔ̃ hã nɔ te ɖe alɔ̃dɔdɔ nyuie dzi.

Wɔ alɔ̃dɔdɔ ƒe dzadzɛnyenye nyuie eye nàwɔ ɖe wò ɖɔkta ƒe mɔfiamewo dzi. Eteƒe madidi o, wò lãme asẽ.

` Alɔ̃dɔdɔ, alɔ̃dɔdɔ ƒe kuxiwo, alɔ̃madɔmadɔ, aɖuɖɔtoe, alɔ̃dɔdɔ nyuie, susu ƒe lãmesẽ, atikewɔwɔ ŋuti aɖaŋuɖoɖo