Ðe alɔ̃dɔdɔ le zã me hã le sesẽm na wòa? Mina míaƒo nu tso alɔ̃madɔmadɔ ŋu!

Egbea míele nu ƒom tso kuxi aɖe si le ame geɖe ŋu. Eyae nye be màte ŋu adɔ alɔ̃ nyuie le zã me o. Ɣeaɖewoɣi la, màte ŋu adɔ alɔ̃ ne èmlɔ anyi gɔ̃ hã o. Alo àte ŋu anyɔ ake ne èdɔ alɔ̃ vie gɔ̃ hã. Esiae nye nusi míeyɔna ko be alɔ̃madɔmadɔ. Togbɔ be le ame aɖewo gome la, esia nye fuɖename sue aɖe ko hã la, le ame bubuwo gome la, ate ŋu akpɔ ŋusẽ gã aɖe ɖe woƒe agbenɔnɔ dzi. Eyata nukatae esia dzɔna? Mina míaƒo nu tso esia ŋu tsitotsito, alo?

Nuka tututue nye alɔ̃madɔmadɔ, alo alɔ̃madɔmadɔ?

Kpuie ko la, alɔ̃madɔmadɔ nye ne mèdɔ alɔ̃ abe alesi nèdi ene o. Esia ate ŋu afia be màte ŋu adɔ alɔ̃ eteƒe nadidi o, màte ŋu adɔ alɔ̃ nyuie o, alɔ̃dɔdɔ sesẽna na wò, alo ànyɔ le wò alɔ̃dɔdɔ titina.

Bu eŋu kpɔ, alɔ̃dɔdɔ le vevie ŋutɔ na míaƒe ŋutilã. Le nyateƒe me la, dzɔdzɔmeŋutinunyalawo gakpɔtɔ le alesi alɔ̃dɔdɔ le vevie na mí kple nusita míehiãe vevie la ŋu bum. Gake nu ɖeka si míenyae nye be alɔ̃madɔmadɔ nyuie ate ŋu ana ame nadɔ alɔ̃. Esia nye nuteƒekpɔkpɔ si medzɔa dzi na ame ŋutɔŋutɔ o. Azɔ hã, míate ŋu awɔ dɔ nyuie le ŋkekea me o.

Ðe amesiame ƒe alɔ̃dɔdɔ ƒe nɔnɔme sɔa?

Ao, mewɔe nenema o. Amesiame ƒe alɔ̃dɔdɔ ƒe nɔnɔme kple alɔ̃dɔdɔ agbɔsɔsɔme si wòhiã ate ŋu ato vovo ŋutɔ. Le vovototo siawo ta la, eŋutinunyalawo gblɔ be woate ŋu abu alɔ̃dɔdɔ ƒe nɔnɔme vovovowo be “wosɔ.” Kpɔɖeŋu aɖewoe nye esi:

• Xevi siwo fɔna kaba/ame siwo fɔna kaba: Ame aɖewo li siwo le dzɔdzɔme nu la, wolɔ̃a mlɔ anyi kaba eye wofɔna kaba.
• Zã me atsutsurɔewo/ame siwo fɔna megbe: Ame bubuwo lɔ̃a mlɔƒe tsi megbe eye wofɔna tsi megbe.
• Ame siwo dɔa alɔ̃ kpuie: Ame aɖewo mehiã alɔ̃dɔdɔ boo o wu ame bubuwo. Numekukuwo ɖee fia be ɖewohĩ domenyiŋusẽfianu aɖe gɔ̃ hã li si gbɔ esia tso.
• Alɔ̃dɔdɔ ƒe vovototo siwo wosrɔ̃: Ame aɖewo va zua alɔ̃dɔdɔ ƒe nɔnɔmewo le susu aɖewo koŋ ta, abe woƒe dɔwɔɖui ene. Le kpɔɖeŋu me, zi geɖe la, amesiwo si aʋawɔwɔ ŋuti nuteƒekpɔkpɔ le le asrafodɔ me srɔ̃a alɔ̃dɔdɔ bɔbɔe ŋutɔ le woƒe dɔa ƒe nudidiwo kple afɔku siwo le wo me ta. Nenema ke ezu numame na ame aɖewo be woadɔ alɔ̃ nyuie aleke kee toɣliɖeɖe le nuto siwo ƒo xlã wo me o.
• Dzɔdzɔme tɔtrɔ le alɔ̃dɔdɔ ƒe hiahiãwo me: Wò alɔ̃dɔdɔ ƒe hiahiãwo trɔna le wò agbemeŋkekewo katã me. Vidzĩ sue hiã be wòadɔ alɔ̃ abe gaƒoƒo 14-17 ene gbesiagbe. Gake ame tsitsiwo (siwo xɔ wu ƒe 18) hiã abe gaƒoƒo adre va ɖo enyi ene gbesiagbe.

Ðe alɔ̃madɔmadɔ ƒomevi aɖewo lia?

Ẽ, eŋutinunyalawo ma alɔ̃madɔmadɔ ƒe nɔnɔme sia ɖe hatsotso vevi eve me:

• Ɣeyiɣi: Esia ate ŋu anye ɣeyiɣi kpui aɖe (si nu sẽ) alo ɣeyiɣi didi (si nɔa anyi didi) . Woyɔa alɔ̃madɔmadɔ ɣeyiɣi didi be alɔ̃madɔmadɔ ƒe dɔléle .
• Nusi gbɔ wòtso: Alɔ̃madɔmadɔ gbãtɔe nye alɔ̃madɔmadɔ le susu bubu aɖeke ta. Alɔ̃madɔmadɔ eveliae nye alɔ̃madɔmadɔ abe atikewɔwɔ ƒe nɔnɔme alo nudzɔdzɔ bubu aɖe ƒe dzesi ene.

Aleke gbegbee esia bɔe?

Le nyateƒe me la, alɔ̃madɔmadɔ ɣeyiɣi kpui aɖe kple ɣeyiɣi didi siaa bɔ ŋutɔ. Ne míagblɔe kpuie la, alɔ̃madɔmadɔ ƒe dzesiwo le ame tsitsi siwo ade ɖeka le etɔ̃ ɖesiaɖe me le xexeame katã. Azɔ hã, woate ŋu ade dzesi ame tsitsi siwo ade 10% be alɔ̃madɔmadɔ ƒe dɔléle le wo ŋu.

Nukawoe nye alɔ̃madɔmadɔ ƒe dzesiwo?

Dzesi vovovowo ate ŋu anɔ alɔ̃madɔmadɔ ŋu. Woate ŋu ama wo ɖe hatsotso vovovowo me:

• Nusiwo nèsena le ɖokuiwò me ne alɔ̃dɔdɔ sesẽ na wò.
• Nusiwo wògblẽna le ame ŋu le ŋkekea me.
• Alɔ̃madɔmadɔ si nɔa anyi didi ƒe dzesiwo.

Nusiwo nèsena le ɖokuiwò me ne mète ŋu dɔ alɔ̃ o

Alesi wòsesẽna na wò be nàdɔ alɔ̃e nye alɔ̃madɔmadɔ ƒe dzesi vevi aɖe. Esia ate ŋu adzɔ le mɔ vevi etɔ̃ nu, eye zi geɖe la, amewo ɖɔlia wo nɔewo:

• Alɔ̃dɔdɔ sesẽ (Alɔ̃madɔmadɔ gbãtɔ/alɔ̃dɔdɔ ƒe gɔmedzedze): Esia fia be esesẽna na wò be nàdɔ alɔ̃ ne èmlɔ anyi.
• Titina/beléle na alɔ̃madɔmadɔ: Esiae nye ne èfɔ le zã titina, gake emegbe nègadɔ alɔ̃ ake. Esiae nye ƒomevi si bɔ wu. Edzea amesiwo alɔ̃madɔmadɔ ƒe akpa eve le etɔ̃ me lɔƒo dzi.
• Alɔ̃madɔmadɔ le nyɔnyrɔ̃ megbe/kaba: Le esia me la, èfɔna ŋdi kanya eye màte ŋu adɔ alɔ̃ ake o.

Nusiwo wògblẽna le ame ŋu le ŋkekea me

Esi wònye be alɔ̃dɔdɔ le vevie na wò be nànɔ lãmesẽ me ta la, dɔlélewo abe alɔ̃madɔmadɔ ene ate ŋu ahe dzesi vovovowo vɛ ne èle ŋudzɔ gɔ̃ hã. Esiawo dometɔ aɖewoe nye:

• Sese le eɖokui me be ɖeɖi te ye ŋu, agbe mele ye si o, alo alɔ̃ dɔm.
• Nyaŋuɖoɖo blewu. Bu eŋu kpɔ, ne èle ʋu kum la, màte ŋu awɔ nu kaba o.
• Esesẽna be woaɖo ŋku nuwo dzi.
• Tamebubu blewu, tɔtɔ, alo susu tsɔtsɔ ɖo nu ŋu sesẽ.
• Seselelãme ƒe tɔtrɔ, vevietɔ dzimaɖitsitsi, blanuiléle, kple dzikudodo.
• Nudede wò dɔwɔɖui, hadomenuwɔnawo, modzakaɖeɖewo, alo gbesiagbenuwɔna bubuwo me.

Alɔ̃madɔmadɔ si Nɔa Anyi Didi ƒe Dzesiwo

Alesi wò dzesiawo le hã le vevie. Ne nɔnɔme aɖewo le wò dzesiwo ŋu la, ke alɔ̃madɔmadɔ si nɔa anyi didi ate ŋu anɔ ŋuwò. Nɔnɔme siawo dometɔ aɖewoe nye:

• Nɔnɔmeawo: Be woakpɔe be alɔ̃madɔmadɔ si nɔa anyi didi le ŋuwò la, ele be wòanɔ ŋuwò susu aɖeke koŋ manɔmee (abe tɔtrɔ le dɔwɔwɔ ƒe tɔtrɔ me, agbemenudzɔdzɔ tɔxɛwo ene) si gblẽa wò alɔ̃dɔdɔ me.Wokpɔa esia ne esesẽna na wò be nàdɔ alɔ̃ togbɔ be ɣeyiɣi kple nɔnɔme nyuitɔ le asiwò nàmlɔ hã.
• Enuenu: Le alɔ̃madɔmadɔ si nɔa anyi didi me la, ele be alɔ̃dɔdɔ nasesẽ na wò zi etɔ̃ ya teti le kwasiɖa me .
• Ɣeyiɣi Didime: Alɔ̃madɔmadɔ si nɔa anyi didi xɔa ɣleti etɔ̃ ya teti .
• Numeɖeɖe: Alɔ̃madɔmadɔ sia mate ŋu atso atikewo alo atikewo (atikewɔwɔ kple esiwo menye atikewɔwɔ o siaa) alo alɔ̃dɔdɔ ƒe kuxi bubuwo gbɔ o. Azɔ hã, womate ŋu atsɔ ŋutilã alo susu me nɔnɔme bubuwo aɖe alɔ̃madɔmadɔ sia me bliboe o.

Nukatae míedɔa alɔ̃ alea o? Nukawoe nye susu siwo tae?

Eŋutinunyalawo menya nusi tututu hea alɔ̃madɔmadɔ vɛ haɖe o. Gake le gɔmesese si li fifia nu la, nu geɖe ate ŋu ahe nɔnɔmea vɛ. Nu siawo dometɔ aɖewo ate ŋu anye nusi gbɔ wòtso, alo ate ŋu anye nusi gbɔ wòtso. Ehiã be woagawɔ numekuku geɖe wu be woase alesi tututu alɔ̃madɔmadɔ dzɔnae kple nusitae wòdzɔnae gɔme.

Nusiwo ate ŋu ahe esia vɛ alo awɔ akpa aɖee nye (gake menye woawo koe o):

• Ƒome ŋutinya (domenyiŋusẽfianuwo): Edze abe alɔ̃dɔdɔ ƒe nɔnɔmewo kple nɔnɔmewo, siwo dome alɔ̃madɔmadɔ hã le, ƒua du le ƒomewo me ene.
• Tɔtrɔ siwo vaa ahɔhɔ̃a ƒe dɔwɔwɔ me: Amesiwo ŋu alɔ̃madɔmadɔ le ƒe ahɔhɔ̃ ate ŋu awɔ dɔ wu, alo atikewo ƒe tɔtrɔ le ahɔhɔ̃a me ate ŋu akpɔ ŋusẽ ɖe alɔ̃dɔdɔ dzi.
• Ŋutilãme nɔnɔmewo: Wò ŋutilã ƒe lãmesẽ ate ŋu akpɔ ŋusẽ ɖe wò alɔ̃dɔdɔ dzi. Esia ate ŋu alɔ ɣeyiɣi kpui aɖe ƒe dɔlélewo abe dɔlékui suesuesuewo alo abixɔxɔ ene, alo dɔléle siwo nɔa anyi didi abe acid reflux alo Parkinson ƒe dɔléle ene ɖe eme . Nɔnɔme siwo gblẽa nu le wò ŋutilã ƒe dzɔdzɔme alɔ̃dɔdɔ/nyɔnyrɔ gaƒoɖokui si woyɔna be circadian rhythm hã ate ŋu ana alɔ̃dɔdɔ natɔtɔ.
• Tagbɔdɔléle: Tagbɔdɔléle bubu aɖe ya teti le amesiwo ŋu alɔ̃madɔmadɔ atraɖii le la dometɔ siwo ade afã ŋu, abe dzimaɖitsitsi alo blanuiléle ene.
• Agbenɔnɔ me nɔnɔmewo: Togbɔ be agbemenuteɖeamedzi kple nu sesẽwo menye nusi gbɔ alɔ̃madɔmadɔ tsona tẽ o hã la, woawoe nye nusiwo gbɔ wòtsona zi geɖe ŋutɔ.
• Agbenɔnɔ ƒe tɔtrɔ: Ɣeyiɣi kpui aɖe ƒe tɔtrɔwo abe jet lag , alɔ̃dɔdɔ le teƒe yeye si mènya o, kple dɔ yeye wɔwɔ (vevietɔ dɔ si wowɔna le ɣeyiɣi bubu me ) ƒe numame na ame ene kpɔa ŋusẽ ɖe ame dzi zi geɖe. Tɔtrɔ siwo anɔ anyi ɣeyiɣi didi abe ʋuʋu yi aƒe yeye me ene gɔ̃ hã ate ŋu akpɔ ŋusẽ ɖe alɔ̃dɔdɔ dzi.
• Wò numamewo kple nusiwo nèwɔna edziedzi: Wò alɔ̃dɔdɔ ƒe nɔnɔme (si woyɔna hã be alɔ̃dɔdɔ ƒe dzadzɛnyenye ) ate ŋu ana alɔ̃madɔmadɔ nadze ame dzi. Esia lɔ nuwo abe ne èdɔ alɔ̃ le ŋkekea me, gaƒoƒo si nèmlɔa anyi, kple ne ènoa nuwo abe kɔfi ene kple ɣeyiɣi si nènonɛ ɖe eme.

Amekae le afɔku me wu le alɔ̃madɔmadɔ me?

Amesiwo ŋu dzesi alo nɔnɔme siwo gbɔna le la ate ŋu axɔ alɔ̃madɔmadɔ:

• Ame siwo dɔa alɔ̃ bɔbɔe.
• Ame siwo noa aha sesẽ.
• Ame siwo sena le wo ɖokui me be yewomele dedie le yewoƒe aƒeme o (le kpɔɖeŋu me, le ŋutasẽnuwɔwɔ alo ŋlɔmiwɔwɔ si yia edzi me).
• Ame siwo vɔvɔ̃ alo dzimaɖitsitsi le alɔ̃dɔdɔ ŋu, le kpɔɖeŋu me, amesiwo ŋu kuxi siwo gblẽa alɔ̃dɔdɔ me abe zã me vɔvɔ̃ alo drɔ̃e baɖawo ƒe dɔléle ene le .

Kuxi kawoe ate ŋu ado mo ɖa ne mèdɔ alɔ̃ o?

Ne alɔ̃madɔmadɔ nu sẽ alo enɔa anyi didi la, ate ŋu ana ame nadɔ alɔ̃ . Kuxi vevitɔ si le alɔ̃madɔmadɔ ŋue nye alɔ̃dɔdɔ le ŋkeke me. Esia nye afɔku gã aɖe ne èle ʋu kum alo le dɔ bubu siwo bia be nànɔ ŋudzɔ wɔm.

Alɔ̃madɔmadɔ hã ate ŋu ana afɔku si le nɔnɔme siawo xɔxɔ me nadzi ɖe edzi:

• Teteɖeanyi
• Dzitsitsi
• Ʋusɔgbɔdɔ (Hypertension) .
• Dzidɔ
• Gbagbãdᴐ
• Alɔ̃dɔdɔ ƒe gbɔgbɔtsixetsixe si xea mɔ na ame
• Suklidɔ ƒomevi 2 lia
• Amidada
• Dɔléle siwo do ƒome kple tagbɔdɔléle

Aleke ɖɔkta aɖe dea dzesi esia?

Ðɔkta ate ŋu anya alɔ̃madɔmadɔ ne ebia nya tso wò lãmesẽ ŋutinya, wò ŋutɔ wò nɔnɔmewo, alɔ̃dɔdɔ ƒe nɔnɔmewo, kple dzesiwo ŋu. Woate ŋu aɖo aɖaŋu hã be woawɔ dodokpɔ aɖewo atsɔ akpɔe ɖa be atikewɔwɔ me nɔnɔme bubu aɖewo li siwo ate ŋu ana ame nadɔ alɔ̃madɔmadɔ alo le ewɔm hã.

Dodokpɔ kawoe wowɔna?

Dodokpɔ aɖeke meli si ate ŋu ade dzesi alɔ̃madɔmadɔ tẽ o. Ke boŋ wozãa dodokpɔwo tsɔ ɖea nɔnɔme bubu siwo ƒe dzesiwo sɔ kple alɔ̃madɔmadɔ ƒe dzesiwo ɖa. Dodokpɔ siwo bɔ wu siwo woate ŋu awɔe nye:

• Dodokpɔ be alɔ̃dɔdɔ ƒe gbɔgbɔtsixe tsia ame ŋu . Woate ŋu azã zã bliboa ƒe alɔ̃dɔdɔ ŋuti numekuku (polysomnography) le alɔ̃dɔdɔ ŋuti nudokpɔƒe alo mɔ̃ si wotsɔ doa alɔ̃dɔdɔ ƒe gbɔgbɔtsixetsixe kpɔna le aƒeme .
• Actigraphy ƒe nuŋɔŋlɔ.
• Alɔ̃dɔdɔ ƒe ɣeyiɣi didi dodokpɔ (MSLT).

Woate ŋu awɔ dodokpɔ bubuwo le wò dzesiwo kple nu bubuwo nu. Wò ɖɔkta ate ŋu agblɔ dodokpɔ siwo wokafu na wò nyuie wu.

Ðe atike aɖe li na alɔ̃madɔmadɔa? Ðe woate ŋu adaea?

Mɔ geɖe li siwo dzi woato ada alɔ̃madɔmadɔ. Dɔdamɔnu siawo tso agbenɔnɔ bɔbɔe kple numame ƒe tɔtrɔ dzi va ɖo atike ƒomevi vovovowo zazã dzi. Mɔnu vevi siwo wozãna tsɔ daa alɔ̃madɔmadɔe nye:

• Alɔ̃dɔdɔ ƒe nɔnɔme nyuiwo ɖoɖo anyi kple wo wɔwɔ (alɔ̃dɔdɔ ƒe dzadzɛnyenye).
• Ekpena ɖe ŋuwò nèdɔa alɔ̃ alo nènɔa alɔ̃ dɔm.Atikewo (vevietɔ esiwo mezu numame na wò alo gblẽa nu le wò alɔ̃dɔdɔ ŋu le mɔ bubu nu o).
• Susu ƒe lãmesẽ ƒe atikewɔwɔ.

Atike siwo kpena ɖe ŋuwò nèdɔa alɔ̃

Atike vovovo geɖewo li siwo ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ alo anɔ alɔ̃ dɔm. Esiawo dometɔ geɖe nye atike siwo naa ame ƒe dzi dzea eme alo atike siwo naa ame ƒe susu dzea akɔ anyi – atike siwo woŋlɔ na ame kple esiwo womeƒlena le atikedzraƒe o siaa. Tagbɔdɔtikewo hã li, kple gbetike aɖewo kple kpeɖeŋutɔtikewo.

• Atike siwo naa ame ƒe dzi dzea eme: Esiawo ɖea lãmekawo ƒe dɔwɔwɔ dzi kpɔtɔna.
• Atike siwo nana ame ƒe susu dzea akɔ anyi: Esiawo nana nèdɔa alɔ̃.

Le goawo katã me la, wò ɖɔkta ate ŋu agblɔ atike siwo nàte ŋu awɔ kple esiwo nyo na wò nyuie wu na wò. Woawoe nye nyatakakatsoƒe nyuitɔ kekeake hã tso dɔdamɔnu ƒe nugbegblẽ le ame ŋu alo kuxi siwo ate ŋu ado tso eme ŋu.

Vevietɔ: Atikewo ƒe kpɔɖeŋuwo koe esiawo nye, menye atikewɔmɔnuwo katãe li o. Ðo ŋku edzi be ɖewohĩ alɔ̃madɔmadɔ ƒe atikewo mawɔ dɔ na amesiame o. Atike aɖewo ate ŋu awɔ dɔ kple atike bubuwo, eye wò ƒexɔxɔ kple wò ŋutilã ƒe lãmesẽ hã ate ŋu awɔ akpa aɖe.

Azɔ hã, ele vevie be nàɖo ŋku edzi be togbɔ be atikewo ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ hã la, atike aɖewo ate ŋu akpɔ ŋusẽ gbegblẽ ɖe wò alɔ̃dɔdɔ dzi hã. Menye alɔ̃dɔdɔ ƒe agbɔsɔsɔ koe le vevie o, ke boŋ eƒe nyonyome hã le vevie. Ema fia be ele be nàzã atikewo – esiwo womeƒlena le atikedzraƒe o gɔ̃ hã – kple ŋuɖɔɖɔɖo gã aɖe.

Atike siwo woŋlɔ na amewo

Atike ƒomevi vovovowo li siwo woŋlɔ na amewo be woatsɔ ada alɔ̃madɔmadɔ. Le afisi nèle nu la, se ate ŋu axe mɔ ɖe atike aɖewo nu le alesi wowɔa dɔe alo woƒe nugbegblẽ le ame ŋu ta.

Atike siwo dzi wokpɔna:

• Benzodiazepines: Kpɔɖeŋu aɖewoe nye estazolam , quazepam (Doral®) , temazepam (Restoril®) , kple triazolam (Halcion®) .
• "Z-atikewo": Togbɔ be ŋkɔ vovovowo le wo si hã la, zi geɖe la, eŋutinunyalawo ƒoa wo nu ƒu ɖekae elabena woƒe nɔnɔmewo ɖi benzodiazepines ŋutɔ. Wo dometɔ siwo bɔ wue nye eszopiclone (Lunesta®) , zaleplon (Sonata®) , kple zolpidem (Ambien®) .
• Dual orexin receptor antagonists (DORAs): Orexin nye atike aɖe si le wò ahɔhɔ̃ me si kpena ɖe ŋuwò nènɔa ŋudzɔ. Orexin ƒe mɔxexe ɖe enu kpena ɖe ŋuwò nèsena le ɖokuiwò me be alɔ̃ le ye wum. Kpɔɖeŋu aɖewoe nye suvorexant (Belsomra®) , lemborexant (Dayvigo®) kpleDaridorexant (aɖuɖɔtoe - Quviviq®).
• Atike siwo wua alɔ̃madɔmadɔ: Esiawo dometɔ aɖewoe nye gabapentin (Neurontin®) kple pregabalin (Lyrica®) . Esiawo ate ŋu akpe ɖe ŋuwò le nɔnɔme siwo ate ŋu ana nànɔ ŋudzɔ, abe afɔ siwo meɖea dzi ɖi o ƒe dɔléle ene, me.

Atike siwo dzi womeɖu o:

• Blanuilélenutsitike siwo naa ame ƒe dzi dzea eme: Esiawo dometɔ aɖewoe nye blanuilélenutsitike siwo wozãna zi etɔ̃ (TCA) abe doxepin (Silenor®) kple amitriptyline (Elavil® ), kple trazodone .
• Melatonin kple atike siwo do ƒome kplii: Melatonin nye atike si wò ahɔhɔ̃ zãna tsɔ naa wò ne ɣeyiɣia de be nàdɔ alɔ̃. Woate ŋu akpɔe le agbɔsɔsɔ sesẽ siwo woŋlɔ na ame me, kpakple le atike siwo mesẽ boo o siwo womeƒlena le atikedzraƒe o hã me.* Atike siwo wowɔ siwo wɔa dɔ abe melatonin ene hã li, abe ramelteon (Rozerem®) ene .

*De dzesii: Mègano melatonin si wu alesi wokafui ne mèƒo nu kple wò ɖɔkta o. Agbɔsɔsɔme si wu miligram 10 ate ŋu agblẽ nu le ame ŋu.*

Atike siwo womeŋlɔ na ame o

Atike siwo wozãna tsɔ daa nulɔdɔwo hã ate ŋu ana nàdɔ alɔ̃. Kpɔɖeŋu aɖewoe nye diphenhydramine (nusi wɔa dɔ le atikewo abe Benadryl® ene me) kple doxylamine (si woyɔna zi geɖe kple ŋkɔ Unisom®).

Gbetikewo kple kpeɖeŋutɔtikewo

Gbe kple kpeɖeŋutɔ geɖe li siwo ate ŋu akpe ɖe ame ŋu wòada alɔ̃madɔmadɔ. Togbɔ be esiawo dometɔ geɖe bɔ hã la, manyo be nàsusui be gbetike alo kpeɖeŋutɔ ɖesiaɖe le dedie na wò o. Ele be nàƒo nu kple ɖɔkta godoo hafi ano nusiawo dometɔ aɖe. Esia akpe ɖe ŋuwò nàƒo asa na nugbegblẽ alo kadodo ɖesiaɖe si ate ŋu ado tso eme, vevietɔ ne atikewɔwɔ me dɔléle bubuwo le ŋuwò alo nèle atike bubuwo zãm.

Susu ƒe lãmesẽ ƒe kpekpeɖeŋu

Esi wònye be wò susu ƒe lãmesẽ ate ŋu akpɔ ŋusẽ gã aɖe ɖe wò alɔ̃dɔdɔ dzi ta la, susumedɔdada nye mɔ nyui aɖe ŋutɔ si dzi nàto ana wò alɔ̃dɔdɔ nanyo ɖe edzi, tẽ alo le mɔ si mele tẽ o nu. Ðɔktae nye ame nyuitɔ si agblɔ nu geɖe tso wò tiatiawɔblɔɖe kple nunɔamesi siwo nàtsɔ axɔ beléle ma tɔgbe ŋu na wò.

Ðe woate ŋu axe mɔ ɖe alɔ̃madɔmadɔ nu eye woaɖe afɔkua dzi akpɔtɔa?

Woate ŋu axe mɔ ɖe nusiwo hea alɔ̃madɔmadɔ vɛ la dometɔ aɖewo nu. Gake ɖewohĩ susu siwo gɔme womese bliboe o gbɔe wo dometɔ aɖewo tso. Togbɔ be womate ŋu axe mɔ ɖe alɔ̃madɔmadɔ nu keŋkeŋ o hã la, àte ŋu axe mɔ ɖe enuNu geɖewo li nàte ŋu awɔ atsɔ akpe ɖe ɖokuiwò ŋu be nàdɔ alɔ̃ nyuie (kpɔ nu geɖe tso esia ŋu le akpa si nye "Aleke mawɔ akpɔ ɖokuinye dzi?").

Nukae dzɔna ne nyemete ŋu dɔ alɔ̃ o? Nukae nye nɔnɔme sia ƒe mɔkpɔkpɔ?

Zi geɖe la, alɔ̃madɔmadɔ menyea kuxi gã aɖeke o. Ame geɖe siwo ŋu alɔ̃madɔmadɔ le ate ŋu ase le wo ɖokui me be ɖeɖi te yewo ŋu vie alo be yewomanɔ yewoƒe ŋutete katã me le ŋufɔke o. Gake , zi geɖe la, alɔ̃dɔdɔ nyuie, si nyo nana seselelãme ma nyona ɖe edzi. Gake alɔ̃madɔmadɔ ɣeyiɣi didi nye nɔnɔme si dea ame ƒe agbe afɔku me. Togbɔ be zi geɖe la, afɔku mele eme o hã la, ate ŋu akpɔ ŋusẽ gbegblẽ ɖe wò agbe dzi le mɔ geɖe nu.

Ne ède dzesii be yele alɔ̃madɔmadɔ ƒe dzesiwo kpɔm la, anyo be nàƒo nu kple ɖɔkta. Woate ŋu akpe ɖe ŋuwò nànya nusi gbɔ wò alɔ̃dɔdɔ ƒe kuxiwo tso. Woate ŋu ana mɔfiame kple atikewɔwɔ hã wò be wòakpe ɖe ŋuwò nàdɔ alɔ̃ nyuie.

Alɔ̃madɔmadɔ ɣeyiɣi kpui aɖe fia be mexɔa ɣleti etɔ̃ o. Alɔ̃madɔmadɔ si nɔa anyi didi xɔa wu ɣleti etɔ̃. Esi alɔ̃madɔmadɔ ate ŋu atso nu geɖe gbɔ ta la, ɣeyiɣi agbɔsɔsɔme si alɔ̃madɔmadɔ le ŋuwò ate ŋu ato vovo tso ɣeyiɣi yi ɣeyiɣi. Wò ɖɔkta ate ŋu agblɔ nu geɖe tso wò alɔ̃madɔmadɔ kple nusi nàte ŋu awɔ be nàɖe alesi wògblẽa nu le ŋuwòe dzi na wò.

Aleke malé be na ɖokuinye? (Alɔ̃dɔdɔ ƒe Dzadzɛnyenye) .

Nu vevi aɖewo siwo nàte ŋu awɔ atsɔ akpe ɖe wò alɔ̃madɔmadɔ ŋu – kple wò alɔ̃dɔdɔ le goawo katã me – ku ɖe alɔ̃dɔdɔ ƒe dzadzɛnyenye ŋu . Esiawo dometɔ aɖewoe nye (gake menye woawo koe o):

• Ðo alɔ̃dɔdɔ ƒe ɖoɖowɔɖi anyi eye nàlé eme ɖe asi: Le ame akpa gãtɔ gome la, nu nyuitɔ si woate ŋu awɔ na woƒe ŋutilã kple woƒe alɔ̃dɔdɔ ƒe nuhiahiãwoe nye be ɖoɖowɔɖi si mewɔa tɔtrɔ o nanɔ wo si. Ðo ɣeyiɣi si nàmlɔ anyi eye nàlé eme ɖe asi alesi nàte ŋui, kwasiɖanuwuwuwo kple ŋkekenyuiwo hã le eme. Mègaɖo ŋu ɖe alɔ̃dɔdɔ ŋu le ŋkeke me o, eye nàƒo asa na alɔ̃dɔdɔ le ŋdɔ alo fiẽsi me, elabena esiawo ate ŋu agblẽ wò alɔ̃dɔdɔ ƒe tsatsam.
• Na ɣeyiɣi ɖokuiwò be nàɖe dzi ɖi: Ðe ŋkekea me dzimaɖitsitsi geɖe ɖe vovo alesi nàte ŋui hafi nàmlɔ anyi. Wɔ ɣeyiɣi si woatsɔ axe mɔ ɖe ɣeyiɣi si nàwu wò dɔ nu na ŋkekea kple ɣeyiɣi si nàmlɔ anyi dome. Esia akpe ɖe ŋuwò nànɔ alɔ̃dɔdɔ ƒe nɔnɔme nyui me. Ne màte ŋu adɔ alɔ̃ o la, dze agbagba nàwɔ nane si me dziɖeɖi le eye nàɖe dzi ɖi le esi teƒe be nàmlɔ aba dzi.
• Na wò dzi nadze eme: Akɔfafa le vevie hafi nàte ŋu adɔ alɔ̃ nyuie. Eyata wɔ wò alɔ̃dɔƒe ɖe edzi – si me akaɖi, toɣliɖeɖe, kple dzoxɔxɔ hã le. Ame aɖewo lɔ̃a alɔ̃dɔdɔ kple gbeɖiɖimɔ̃ si ƒoa gbeɖiɖi ƒe didime aɖe koŋ, eye àte ŋu ate esia hã kpɔ.
• Tsɔ telefon kple tab ma da ɖe vovo:Zi geɖe la, elektrɔnikmɔ̃wo zãa kekeli tsɔ blea wò ahɔhɔ̃ wòsusuna be menye zã mee o. Esia ate ŋu ado kplamatse atike siwo gblɔna na wò ahɔhɔ̃ kple ŋutilã be ɣeyiɣia de be nàdɔ alɔ̃ la ƒe dodo.
• Bu nusi nèɖuna kple nusi nènona ŋu kpɔ: Nuɖuɖu/nono geɖe le fiẽ me, alo nuɖuɖu/nonono le zãtiƒe ate ŋu akpɔ ŋusẽ ɖe wò alɔ̃dɔdɔ dzi. Nu aɖewo ɖuɖu/nono hã ateŋu akpɔ ŋusẽ ɖe wò alɔ̃dɔdɔ dzi – vevietɔ nusiwo me nicotine le, alo nusiwo me caffeine alo aha le.
• Nɔ dɔ dzi: Kamedede, azɔlizɔzɔ ko gɔ̃ hã, ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie wu.
• Ne alɔ̃dɔdɔ sesẽ na wò la, ƒo nu kple wò ɖɔkta: Wò ƒomea ƒe ɖɔkta nye dɔwɔnu nyui aɖe si akpe ɖe ŋuwò nàse nusitae alɔ̃dɔdɔ sesẽ na wò gɔme eye wòakpe ɖe ŋuwò nàdɔ alɔ̃ nyuie wu. Woate ŋu akpe ɖe ŋuwò hã be nànya ne lãmesẽkuxi bubu aɖewo li siwo ate ŋu agblẽ nu le wò alɔ̃dɔdɔ ŋu.

Ɣekaɣie wòle be makpɔ ɖɔkta?

Ne ède dzesii be alɔ̃madɔmadɔ le ye ŋu wu ŋkeke ʋɛ aɖewo eye wòle ŋusẽ kpɔm ɖe wò gbesiagbedɔwo dzi la, ele be nàƒo nu kple ɖɔkta (vevietɔ ƒomea ƒe ɖɔkta). Azɔ hã, ƒo nu kpli wo ne ède dzesi nu siwo gbɔna la dometɔ aɖe:

• Ne èkpɔ alɔ̃dɔdɔ si dzi màte ŋu aɖu o esime nèle ŋudzɔ.
• Ne alɔ̃dɔdɔ kpata (si woyɔna be microsleeps) le wò ŋudzɔɣiwo, vevietɔ ne edzɔ esime nèle dɔ wɔm alo le ʋu kum.
• Ne atikewɔwɔ me dɔléle bubuwo, susu ƒe lãmesẽkuxiwo, alo kuxi siwo gblẽa nu le wò alɔ̃dɔdɔ ƒe agbɔsɔsɔ alo eƒe nyonyome ŋu le ŋuwò.

Nya kawoe wòle be nàbia ɖɔktaa?

• Ðe nye ŋutilã ƒe lãmesẽ kpɔa ŋusẽ ɖe nye alɔ̃dɔdɔ dzia? Ðe dzesiwo alo atikewɔwɔ ƒe nɔnɔme bubu aɖewo ate ŋu anɔ ŋunye si le mɔ xem nam be nyemate ŋu adɔ alɔ̃ oa?
• Aleke atike siwo menona (ne èno ɖewo) kpɔa ŋusẽ ɖe nye alɔ̃dɔdɔ dzii?
• Nukae mate ŋu awɔ ne mese le ɖokuinye me be nye susu ƒe lãmesẽ le ŋusẽ kpɔm ɖe nye alɔ̃dɔdɔ dzi?

Ðe alɔ̃dɔdɔ kpɔa ŋusẽ ɖe fufɔfɔ dzia?

Ẽ, fufɔfɔ (kple atikewɔwɔ me nɔnɔme siwo me nèle esime nèfɔ fu) ate ŋu akpɔ ŋusẽ gã aɖe ɖe wò alɔ̃dɔdɔ dzi. Le fufɔɣi la, wò ŋutilã toa tɔtrɔ geɖe me – siwo dometɔ aɖewoe nye ŋutilã, lãmetsiŋusẽ, kple susu me tɔtrɔ. Esiawo ate ŋu akpɔ ŋusẽ ɖe wò alɔ̃dɔdɔ ƒe ɖoɖowɔɖi dzi eye wòana wòasesẽ be nàdɔ alɔ̃ nyuie. Ne alɔ̃dɔdɔ sesẽ na wò esime nèfɔ fu la, ele vevie be nàƒo nu kple wò ɖɔkta. Zi geɖe la, woate ŋu akpe ɖe ŋuwò nàse nusita alɔ̃dɔdɔ sesẽ na wò kple nusi nàte ŋu awɔ atsɔ akpe ɖe ŋuwò la gɔme nyuie wu.

Ðe COVID-19 ate ŋu ahe alɔ̃madɔmadɔ vɛa?

Ẽ, COVID-19Ate ŋu akpɔ ŋusẽ ɖe ale si nèdɔa alɔ̃e dzi. Gake eŋutinunyalawo menya alesi tututu wowɔe alo nusitae o. Numekulawo le ŋku lém ɖe alesi tututu COVID-19 gblẽa nu le wò ahɔhɔ̃ kple ŋutilã ŋui ŋu. Wosusu be nuteɖeamedzi si le xexeame katã si do ƒome kple COVID-19 dɔvɔ̃a hã ate ŋu anɔ ewɔm.

Mlɔeba la, nu siwo dzi wòle be woaɖo ŋkui

Alɔ̃dɔdɔ nye nusi dzi amewo ŋea aɖaba ƒuna zi geɖe vaseɖe esime womele eɖum o. Gake alɔ̃dɔdɔ nye wò lãmesẽ ƒe akpa vevi aɖe. Alɔ̃madɔmadɔ nyui makpɔmakpɔ ate ŋu akpɔ ŋusẽ gã aɖe ɖe wò lãmesẽ bliboa dzi.

Ne alɔ̃dɔdɔ sesẽ na wò la, anyo be nàƒo nu kple wò ɖɔkta. Zi geɖe la, woate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie wu, alo woaɖo wò ɖe ɖɔkta alo dɔnyala bubu si ate ŋu akpe ɖe ŋuwò gbɔ. To mɔ sia dzi la, àte ŋu atsɔ wò dzimaɖitsitsi siwo do ƒome kple alɔ̃dɔdɔ la aƒu gbe eye nànyɔ kple gbɔdzɔe eye nànɔ klalo be yeayi.

` Alɔ̃madɔmadɔ, alɔ̃dɔdɔ ƒe kuxiwo, alɔ̃dɔdɔ ƒe nɔnɔme, alɔ̃dɔdɔ ƒe nɔnɔme, susu ƒe lãmesẽ, alɔ̃dɔdɔ ƒe atike