Ðe alɔ̃dɔdɔ ƒe kuxiwo hã le fu ɖem na wò le dɔ si nèwɔna le ɣeyiɣi bubu me ta? (Shift Work Sleep Disorder - SWSD) Mina míaƒo nu tso esia ŋu!

Zãdɔwɔlae nènyea? Alo ɖe wòle be nàyi dɔme ŋdi kanyaa? Ðe wòhiãna ɣeaɖewoɣi be nàwɔ dɔ le ŋkekea ƒe ɣeyiɣi vovovowo mea? Alɔ̃dɔdɔ ƒe kuxi aɖewo ate ŋu anɔ ame mawo tɔgbe ŋu. Emae nye nɔnɔme si ŋu míele nu ƒom tsoe egbea, si woyɔna be ‘Shift Work Sleep Disorder’ (SWSD) . Na míakpɔ nusi wònye, nusita wòdzɔna, kple nusi woate ŋu awɔ tso eŋu ɖa.

Nukae nye dɔwɔwɔ ƒe alɔ̃dɔdɔ ƒe kuxi sia (SWSD)?

Kpuie ko la, esia nye alɔ̃madɔmadɔ si tso wò tɔtrɔ gbɔ. Dzɔdzɔme gaƒoɖokui aɖe le mí katã si le míaƒe ŋutilã me, si woyɔna be míaƒe circadian rhythm . Esia kpɔa ŋusẽ ɖe tɔtrɔ siwo vaa míaƒe ŋutilã, susu, kple nuwɔna me dzi le gaƒoƒo 24 ƒe ŋkekea katã me. Zi geɖe la, kekeli kple viviti ye ʋua gaƒoɖokui sia. Ne míewɔ dɔ le ɣeyiɣi si to vovo na esi míewɔna ɖaa tso ŋdi ga 9 vaseɖe fiẽ ga 5. dɔtrɔ—si fia be le zã me, le ŋdi kanya, alo le ɣeyiɣi bubu me—míaƒe dzɔdzɔmegaƒoɖokui la ƒua gbe le dadasɔ me.

Le SWSD ta la, àte ŋu:

• Àte ŋu adɔ alɔ̃ ɣesiaɣi.
• Ne èdɔ alɔ̃ gɔ̃ hã la, ɖewohĩ màte ŋu adɔ alɔ̃ nyuie o eye àte ŋu anɔ ŋudzɔ.
• Alɔ̃dɔdɔ fũ ate ŋu adzɔ le ɣeyiɣi siwo me mehiã o, vevietɔ ne wole dɔ wɔm.

Le United States ɖeɖe dzaa la, ɣeyiɣiawo katã ƒe dɔwɔlawo dometɔ siwo ade 20% wɔa dɔ le ɣeyiɣi vovovowo me abe esia ene. Ke hã, ele vevie be míaɖo ŋku edzi be menye amesiame si wɔa dɔ le ɣeyiɣi vovovowo me lae xɔa SWSD o.

Aleke gbegbee nɔnɔme sia bɔe?

Le nyateƒe me la, ebɔ wu alesi nàsusui. SWSD ateŋu akpɔ ŋusẽ ɖe ame siwo wɔa dɔ gaƒoƒo siwo mewɔa dɔ edziedzi o ƒe 10% va ɖo 40% dzi .

Nukae nye alɔ̃dɔdɔ ƒe dɔléle si nye shift work sleep disorder (SWSD) ƒe dzesiwo?

Dzesi vevi evee le nɔnɔme sia ŋu:

1. Alɔ̃madɔmadɔ: Esia fia be alɔ̃dɔdɔ kple/alo alɔ̃dɔdɔ sesẽna le alɔ̃dɔdɔ megbe gɔ̃ hã. Esia hã ate ŋu ato vovo le dɔwɔɖoɖoa nu. Le kpɔɖeŋu me, alɔ̃ ate ŋu asesẽ na ame si wɔa dɔ le ŋdi ga 4 va ɖo ga 7 dome. Nenema ke ate ŋu asesẽ na ame si wɔa dɔ le fiẽ me be wòanɔ alɔ̃ dɔm ne edɔ alɔ̃ gɔ̃ hã.

2. Alɔ̃dɔdɔ fũu akpa: Esia nye alɔ̃dɔdɔ fũu akpa si dzɔna le ɣeyiɣi siwo mesɔ o me, vevietɔ ne wole dɔ wɔm le zã me alo le ŋdi kanya. Esia ate ŋu anye afɔku gã aɖe, elabena ate ŋu akpɔ ŋusẽ ɖe dɔwɔwɔ nyuie kple dedienɔnɔ siaa dzi.

Tsɔ kpe ɖe dzesi vevi siawo ŋu la, dzesi bubu geɖewo ate ŋu anɔ anyi:

• Esesẽna be susu nanɔ nu ŋu. Abe alesi màte ŋu aɖo ŋku naneke dzi o ene.
• Taɖuame. Taɖuame enuenu.
• Sese le eɖokui me be agbe mele ye ŋu o eye ɖeɖi te ye ŋu.
• Esesẽna be woanɔ ŋudzɔ le dɔwɔƒe.
• Dzikudodo, dzikudodo kabakaba.

Ne ènye dɔwɔla si trɔa asi le dɔ ŋu eye dzesi siawo tɔgbe le ŋuwò la, ke yi ɖɔkta gbɔ godoo.

Nukatae SWSD sia dzɔna?

Kpuie ko la, wò ‘ŋutilã ƒe gaƒoɖokui ememetɔ’ kple nuto si me nèle ƒe masɔmasɔ gbɔe wòtso.Esia nana wò alɔ̃dɔdɔ ƒe ɖoɖowɔɖi kple ɣeyiɣi didi si nèxɔna la gblẽna.

Nusi dzɔna zi geɖe enye si: Le ŋkekea ƒe gaƒoƒo 24 me la, kekeli – vevietɔ ɣe ƒe keklẽ – ye nana míaƒe ŋutilã ƒe gaƒoɖokui nɔa zɔzɔm. Kekeli sia toa míaƒe ŋkuwo me heɖoa ‘dziɖuƒe’ aɖe le ahɔhɔ̃a me. Tso afima la, dɔwɔwɔ kple lãmetsiŋusẽ siwo le ŋutilãa me ƒe kɔsɔkɔsɔ aɖe dzea egɔme. Esiae nye nusi naa dzesi ŋutilãa be ‘ɣeyiɣia de be yeanyɔ, ɣeyiɣia de be wòadze ŋkekea gɔme.’

Nu vevi eve bubu siwo kpɔa ŋusẽ ɖe míaƒe ŋutilã ƒe gaƒoɖokui dzie nye:

• Melatonin: Esia nye dzɔdzɔmeŋusẽ si kpena ɖe ŋuwò nèdɔa alɔ̃. Pineal gland si le míaƒe ahɔhɔ̃ me ye wɔa esia. Melatonin dona wu le zã me (le viviti me), eye ʋɛ aɖewo koe dona le ŋkeke me (le kekeli me).
• Cortisol: Esia nye lãmetsi si míaƒe adrenal glandwo wɔna. Le nɔnɔme siwo sɔ me la, cortisol ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna le zã me ne míemlɔ anyi eye wòɖoa eƒe kɔkɔƒe le ŋdi me ne míele nyɔnyrɔ ge. (Tsɔ kpe ɖe circadian rhythm sia ŋu la, dɔ vevi bubuwo hã le cortisol ŋu.)

Gake dzesi siawo siwo dzena le amesiwo wɔa dɔ gaƒoƒo siwo mesɔ o me mesɔna kple woƒe ‘ŋkeke’, si nye ɣeyiɣi siwo me wofɔna kple ɣeyiɣi siwo me womlɔa anyi o. Esia kpɔa ŋusẽ gbegblẽ ɖe alɔ̃dɔdɔ kple ŋudzɔnɔnɔ siaa dzi.

Le kpɔɖeŋu me, zi geɖe la, ame siwo wɔa dɔ le zã me dɔa alɔ̃ le ŋkeke me. Eyae nye be le ɣeyiɣi ma ke si me woƒe ŋutilã le dzesi wɔm be ‘woanyɔ, minɔ ŋudzɔ.’ Esia wɔe be woƒe ŋkeke me alɔ̃dɔdɔ ate ŋu anɔ kpuie eye zi geɖe la, wotɔtɔna. Azɔ hã, alɔ̃ ate ŋu anɔ wo ŋu ne wole dɔ wɔm le zã me, elabena zi geɖe la, ɣemaɣie melatonin ƒe agbɔsɔsɔ nɔa wo me wu.

Aleke wowɔna dea dzesi SWSD ƒe nɔnɔme sia?

Alɔ̃dɔdɔ ŋuti nuŋlɔɖiwo wɔwɔ nye SWSD didi ƒe akpa vevi aɖe ŋutɔ. Anɔ eme be wò ɖɔkta abia tso asiwò be nàŋlɔ nya siwo gbɔna ɖi kwasiɖa eve ya teti:

• Ɣeyiɣi siwo me nèdɔ alɔ̃ eye nènyɔ.
• Zi nenie nènyɔ esime nènɔ alɔ̃ dɔm?
• Aleke gbegbe nèɖe dzi ɖie nye si.
• Nusiwo ate ŋu akpɔ ŋusẽ ɖe wò alɔ̃dɔdɔ alo alɔ̃dɔdɔ dzi, le kpɔɖeŋu me, caffeine zazã abe kɔfi ene, kple ɖiƒoƒo toɣliɖeɖe.

Zi geɖe la, ɖɔktawo kpɔa SWSD ne dzesi siawo dze ŋuwò ɣleti etɔ̃ ya teti. Woate ŋu awɔ alɔ̃dɔdɔ ŋuti numekuku alo dodokpɔ bubuwo hã atsɔ akpɔe ɖa be menye nɔnɔme bubu aɖe, abe alɔ̃dɔdɔ ƒe gbɔgbɔtsixetsixe , alo atike aɖe ƒe nugbegblẽ le ame ŋu gbɔe wò dzesiawo tso o.

Nukawoe nye atike siwo wozãna na esia?

Atike aɖeke meli na alɔ̃dɔdɔ ƒe dɔléle si nye shift work sleep disorder (SWSD) o. Ke hã, atikewɔwɔ geɖewo li siwo tɔa ŋku nɔnɔmea ƒe dzesi veviwo – siwo nye, ɣeyiɣi ƒe didime ƒe masɔmasɔ, alɔ̃dɔdɔ, kple alɔ̃dɔdɔ ƒe tɔtɔ.

Dɔdamɔnu vevitɔwoe nye:

• Tɔtrɔ siwo nàwɔ le wò ɖoɖowɔɖi alo dɔwɔwɔ ƒe ɖoɖowɔɖi ŋu (ne anya wɔ).
• Tɔtrɔ siwo va le wò alɔ̃dɔdɔ ƒe nɔnɔmewo me le aƒeme.
• Kekeli si klẽna ƒe atikewɔwɔ.
• Melatonin ƒe kpeɖeŋutɔ.
• Alɔ̃dɔdɔ ƒe atikewo.
• Nyɔ dodoɖeŋgɔ ƒe dɔwɔlawo.

Mina míalé ŋku ɖe esiawo dometɔ ɖesiaɖe ŋu tsitotsito vie.

Tɔtrɔ siwo nàwɔ le wò ɖoɖowɔɖi alo ɖoɖowɔɖi ŋu

Mɔ ɖeka si dzi nàto ada SWSD enye be nàwɔ tɔtrɔ le wò dɔwɔwɔ ƒe nɔnɔmewo kple ɖoɖowɔɖi ŋu. Ne anya wɔ la, ƒo nu kple wò dɔtɔ tso ɖoɖowɔɖi ƒe tɔtrɔwo alo tɔtrɔ siwo ku ɖe dɔwɔwɔ ŋu siwo ate ŋu akpe ɖe ŋuwò nàɖe SWSD ƒe ŋusẽkpɔɖeamedzi dzi akpɔtɔ ŋu. Wò ɖɔkta aɖo aɖaŋu tɔxɛ siwo nàzã le tɔtrɔ si nèwɔna kple wò dɔwɔƒe ƒe nɔnɔme nu.

Nu siwo bɔ siwo nàte ŋu awɔ dometɔ aɖewoe nye esi:

• Ne ehiã be nàdɔ alɔ̃ le ŋkeke me la, ƒo asa na ŋdɔkutsu dzatsɛ le ŋdi me. Do ɣe ƒe ŋkumewu ne èyi aƒeme, eye ne ehiã be nàdo go ko hafi.
• Ne anya wɔ la, ɖe zãdɔ siwo nèwɔna ɖe wo nɔewo yome dzi kpɔtɔ. Mele be amesiwo wɔa dɔ le zã me nawɔ dɔ wu zãdɔ atɔ̃ tsiã ɖe enu, eye woaxɔ mɔkeke le wo dome o. Mele be amesiwo wɔa dɔ gaƒoƒo 12 ɖe dɔ me nawɔ dɔ wu ŋkeke ene tsiã ɖe enu o.
• Ne èwɔ dɔ le zã me zi geɖe tsiã ɖe enu vɔ la, xɔ mɔkeke si wu gaƒoƒo 48 ne anya wɔ.
• Ƒo asa na dɔwɔwɔ gaƒoƒo geɖe kple dɔwɔwɔ gaƒoƒo geɖe akpa.
• Ne anya wɔ la, ƒo asa na dɔ siwo abia be nàzɔ mɔ didi ayi dɔme, elabena esia hã aɖe ɣeyiɣi si wòle be nàdɔ alɔ̃ la dzi akpɔtɔ.
• Ƒo asa na tɔtrɔ ɖe dɔ ŋu enuenu. Esesẽna be wòazu numame na wò be nàtrɔ asi le dɔ ŋu wu be nàwɔ dɔ le ɣeyiɣi ɖeka me ɣeyiɣi didi aɖe.
• Ne anya wɔ la, wɔ ɖoɖo nàdɔ alɔ̃ do ŋgɔ na zãdɔwɔwɔ alo le zãdɔa me. Alɔ̃dɔdɔ siawo ate ŋu ana dɔwɔla siwo wɔa dɔ le zã me ƒe ŋudzɔnɔnɔ nanyo ɖe edzi.
• Zã caffeine si sɔ (e.g., kɔfi) be wòakpe ɖe ŋuwò nànɔ ŋudzɔ ne èle dɔ wɔm. Gake dzudzɔ caffeine nono le wò dɔmeɣia ƒe nuwuwu lɔƒo. Ne menye nenema o la, ate ŋu ado kplamatse wò alɔ̃dɔdɔ hafi amlɔ anyi.
• Ƒo asa na ʋukuku esime nèle alɔ̃ dɔm. Ne alɔ̃ le wuwòm ale gbegbe be nàte ŋu ayi aƒeme le wò dɔtrɔɣi megbe la, ke tsɔ elektrikŋusẽdɔ alɔ̃ gbã, alo nàku ʋu kple ame bubu ayi aƒeme.

Tɔtrɔ siwo va le wò alɔ̃dɔdɔ ƒe nɔnɔmewo me le aƒeme

Wogblɔ be dɔwɔla siwo trɔa asi le dɔ ŋu dɔa alɔ̃ gaƒoƒo ɖeka va ɖo ene wu amesiwo mewɔa dɔ le ɣeyiɣi bubu me o. Ele vevie ŋutɔ be nàdɔ alɔ̃ gaƒoƒo adre va ɖo enyi ya teti gbesiagbe.

Ne ènye dɔwɔla si trɔa asi le dɔ ŋu la, ele be nàtsɔ alɔ̃dɔdɔ aɖo nɔƒe gbãtɔ. Aɖaŋuɖoɖo aɖewo siwo akpe ɖe ŋuwòe nye esi:

• Wɔ ɖe kɔnu siwo wowɔna do ŋgɔ na alɔ̃dɔdɔ dzi. Dze agbagba nàlé alɔ̃dɔdɔ ƒe ɖoɖowɔɖi ɖeka me ɖe asi alesi nàte ŋui, le kwasiɖanuwuwuwo kple ŋkekenyuiwo gɔ̃ hã me.
• Le aƒeme la, bia ƒometɔwo kple xɔlɔ̃wo be woakpe ɖe ŋuwò nàwɔ nɔnɔme si me tomefafa, viviti, kple ŋutifafa le na wò hafi nàmlɔ anyi.
• Gblɔ na wò ƒomea be menyo be nàse ha alo akpɔ TV kple tomeka ne èle alɔ̃ dɔm o.
• De dzi ƒo na wò ƒomea me tɔwo be woagawɔ dɔ siwo me toɣliɖeɖe le, abe yaƒoƒo alo agbawo kɔklɔ ene, esime nèle alɔ̃ dɔm o.
• Tsɔ dzesi si nye ‘Mègaɖe fu na ame o’ he ɖe wò ŋgɔgbe ʋɔtru ŋu. Esia ana be ame siwo tsɔa nuawo yina na amewo kple xɔlɔ̃ siwo aƒo wò ʋɔtru alo aƒo ʋɔtrua ƒe kaƒoƒo dzi akpɔtɔ.
• Dɔ alɔ̃ nyuie le ŋkekenyuiwo ɖuɣi.
• Wɔ alɔ̃dɔdɔ ŋuti dzadzɛnyenye nyuie. Ema fia be nàɖo alɔ̃dɔdɔ edziedzi eye nàƒo asa na caffeine, aha sesẽ, kple nicotine.

Kekeli si klẽna ƒe atikewɔwɔ

Kekeli si klẽna ƒe atikewɔwɔ bia be nàna wò ŋutilã nakpɔ kekeli ƒomevi aɖe koŋ be wòakpe ɖe eŋu wòatrɔ ɖe wò ɖoɖowɔɖi yeyea ŋu. Èzãa akaɖi sia le ɣeyiɣi aɖe koŋ me, zi geɖe ne èdze wò dɔtrɔɣi gɔme. Wò ɖɔkta agblɔ ɣeyiɣi si nàzã kekeli ƒe atike sia kple ɣeyiɣi didi si nàzã.

Woate ŋu aƒle akaɖi sia abe akaɖiɖaka, kplɔ̃dzikaɖi, alo akaɖi ƒe ŋkumeɖonu ene. Esiawo sɔ kple akaɖi siwo wozãna tsɔ daa Seasonal Affective Disorder (SAD) . Kekeli ƒe atikewɔwɔ sia ɖea vi na amesiwo wɔa dɔ le zã me koŋ.

Melatonin ƒe kpeɖeŋutɔ

Melatonin ƒe kpeɖeŋutɔ ate ŋu akpe ɖe ŋuwò nàtrɔ ɖe dɔ si nèwɔna le ɣeyiɣi ɖeka me ŋu nyuie wu. Gake ele be nàƒo nu kple wò ɖɔkta godoo hafi ano melatonin-tike.

Alɔ̃dɔdɔ ƒe atikewo

Ðewohĩ wò ɖɔkta aŋlɔ alɔ̃dɔtike aɖe na wò be wòakpe ɖe ŋuwò nàdɔ alɔ̃ le ɣeyiɣi nyuitɔ dzi. Alɔ̃dɔdɔ ƒe atikewo ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie le ɣeyiɣi kpui aɖe me, gake ate ŋu ava zu numame na wò ne wozãe ɣeyiɣi didi. Alɔ̃dɔtikewo hã ate ŋu agblẽ nu le ame ŋu si medzea ame ŋu o alo esiwo me afɔku le.

Nusiwo doa nyɔnyrɔ̃ ɖe ŋgɔ

Atike siwo doa ŋusẽ ame be nànyɔ nye atike ƒomevi aɖe si kpena ɖe ŋuwò nènɔa ŋudzɔ eye wòdzia ​​wò ŋutete be nànɔ ŋudzɔ ɖe edzi. Atike ƒomevi eve siwo dzi woda asi ɖo na SWSD le United States ƒe Nuɖuɖu Kple Atike Ŋuti Dɔwɔƒe (FDA) si fifia:

• Modafinil (Modafinil - Provagil®) si wotsɔna ƒoa ʋu.
• Armodafinil (Armodafinil - Nuvigil®) si wotsɔna ƒoa ƒui.

Togbɔ be atike siawo ate ŋu akpe ɖe ame ŋu be woaɖe dɔwɔwɔ ƒe kuxi siwo alɔ̃dɔdɔ hena vɛ dzi akpɔtɔ hã la, womenye atike si woatsɔ aɖɔli alɔ̃dɔdɔ nyuie o.Atike siawo hã gblẽa nu le ame ŋu eye woate ŋu azu numame na ame. Ðo dze kple wò ɖɔkta be nànya ne atike sia ƒomevi sɔ na wò.

Ðe woate ŋu axe mɔ ɖe alɔ̃dɔdɔ ƒe kuxi si nɔa dɔ wɔm le ɣeyiɣi vovovowo me nua?

Le nyateƒe me la, mɔ aɖeke meli si dzi woato axe mɔ ɖe dɔwɔɖui ƒe alɔ̃dɔdɔ ƒe kuxi (SWSD) nu keŋkeŋ o negbe dɔwɔwɔ ƒe gaƒoƒo siwo wozãna tsã la dzi yiyi ko. Gake àte ŋu atu numame aɖewo ɖo siwo akpe ɖe ŋuwò nàkpɔ wò dzesiwo gbɔ eye nàdɔ alɔ̃ nyuie wu eye nànɔ ŋudzɔ le wò ŋudzɔɣiwo . Ema fia be míawɔ ɖe aɖaŋu siwo ŋu míeƒo nu tsoe va yi dzi.

Kuxi kawoe ate ŋu ado mo ɖa le SWSD ta?

Ne womeda dɔ na o la, alɔ̃dɔdɔ ƒe kuxi si nye shift work sleep (SWSD) ate ŋu ahe kuxi vovovowo vɛ. Wo dometɔ aɖewoe nye esi:

• Dɔwɔwɔ nyuie dzi ɖeɖe kpɔtɔ: Zi geɖe la, esesẽna na amesiwo ŋu SWSD le be woƒe susu nanɔ nuwo ŋu ahaɖo ŋku wo dzi ne wole ŋudzɔ hele dɔ wɔm. Esia ate ŋu ana dɔa ƒe dɔwɔwɔ nyuie dzi naɖe akpɔtɔ. Bu nusi adzɔ ne èŋlɔ nu sue aɖe be esime nèle dɔ vevi aɖe wɔm la ŋu kpɔ.
• Afɔku ƒe afɔku si dzina ɖe edzi: SWSD ɖea ŋudzɔnɔnɔ kple ɣeyiɣi si woatsɔ awɔ nui dzi kpɔtɔna. Esia dzia vodadawo wɔwɔ alo afɔku me nɔnɔ ƒe afɔkua ɖe edzi ne wole dɔ wɔm. Azɔ hã, afɔku si le afɔku me ne èle ʋu kum le alɔ̃dɔdɔ ta dzina ɖe edzi.
• Susu me kuxiwo: SWSD ate ŋu ana nàdo dziku eye wòasesẽ na wò be nàkpɔ masɔmasɔwo gbɔ. Amesiwo ŋu SWSD le la ate ŋu axɔ blanuiléle wu amesiwo ŋu dɔlélea mele o.
• Ahanono kple atike muamewo zazã: Ame geɖe siwo ŋu alɔ̃dɔdɔ ƒe kuxiwo le, siwo dome SWSD hã le, dzea agbagba be ‘yewoado atike’ yewo ɖokui to aha alo atike muamewo zazã me. Esia ate ŋu ade wo afɔku me be woaxɔ atike muamewo alo ahanono ƒe kuxi.

Alɔ̃dɔdɔ nyuie le vevie na lãmesẽ nyui. SWSD kple alɔ̃madɔmadɔ ate ŋu ana lãmesẽkuxi siwo li fifia nagblẽ ɖe edzi alo ahe kuxi yeyewo vɛ.

Lãmesẽ ƒe afɔku siwo ate ŋu ado tso SWSD me ɣeyiɣi didi lae nye esi:

• Dɔléle enuenu, abe dzamezã kple asrã ene.
• Ʋumemi ƒe agbɔsɔsɔ si le ʋu me ƒe dzidziɖedzi.
• Dzidɔ.
• Amidada.
• Dɔgbo kple dɔgbo ƒe nyawo.
• Vidzidzi ƒe kuxiwo kple/alo testosterone ƒe agbɔsɔsɔ si bɔbɔ.
• Kansa ƒomevi geɖe.

Ɣeyiɣi didi kae SWSD ƒe nɔnɔme sia anɔ anyi?

Zi geɖe la, alɔ̃madɔmadɔ ƒe dɔléle si nye shift work ƒe dzesiwo nɔa anyi ɣeyiɣi didi si nèwɔa dɔ gaƒoƒo siwo mewɔa dɔ edziedzi o. Nɔnɔmea nu yina ne ègadze mlɔƒe yiyi kple nyɔnyrɔxɔxɔ gɔme le ɣeyiɣi siwo sɔ me ake. Gake alɔ̃dɔdɔ ƒe kuxiwo ate ŋu anɔ ŋuwò kokoko ne wò dɔwɔɖoɖo si nèwɔna le ɣeyiɣi ɖeka me wu enu.

Ɣekaɣie wòle be makpɔ ɖɔkta tso SWSD ŋu?

Ne alɔ̃dɔdɔ ƒe kuxi si le dɔ wɔm le ɣeyiɣi vovovowo me ƒe dzesiwo le ŋuwò la, anyo wu be nàƒo nu kple ɖɔkta be wòadi egbɔkpɔnu si awɔ dɔ na wò.

Ne wokpɔ SWSD le ŋuwò eye wò atikewɔwɔ ƒe ɖoɖoa mele dɔ wɔm le kwasiɖa ʋee aɖewo megbe o la, ke yi wò ɖɔkta gbɔ ake.

Ðo ŋku edzi be menye amesiame si wɔa dɔ le ɣeyiɣi vovovowo me ye xɔa alɔ̃dɔdɔ ƒe dɔléle si nye shift work sleep disorder (SWSD) o. Esesẽna na ame geɖe be woatrɔ ɖe tɔtrɔ yeye aɖe ŋu le gɔmedzedzea me. Gake ne egasesẽna na wò kokoko be nànɔ alɔ̃ dɔm alo anɔ alɔ̃ dɔm le kwasiɖa ʋɛ aɖewo megbe, alo ne ɖeɖi te ŋuwò kokoko le alɔ̃dɔdɔ gaƒoƒo adre va ɖo enyi megbe la, ke SWSD ate ŋu anɔ ŋuwò. Nya nyuiae nye be mɔ geɖe li siwo dzi woato akpe ɖe ame ŋu be woaɖe SWSD ƒe dzesiwo dzi akpɔtɔ. Ðɔkta ate ŋu akpɔe eye wòana atikewɔwɔ ƒe ɖoɖo wò be nàtsɔ akpɔ SWSD gbɔ.

Gbedasi Mamlɛtɔ si Wotsɔ Yi Aƒeme

Enyo, eyata fifia èse nusi ŋu míeƒo nu tsoe egbea gɔme nyuie wu, si nye Shift Work Sleep Disorder (SWSD). Ne ènye dɔwɔla si trɔa asi le dɔ ŋu la, ke nusiawo nenɔ susu me na wò:

• Tsɔ wò alɔ̃dɔdɔ ɖo nɔƒe gbãtɔ. Ele vevie abe wò dɔa ene.
• Ne SWSD ƒe dzesiwo le ŋuwò (alɔ̃madɔmadɔ, alɔ̃madɔmadɔ fũ, susu ƒe dɔwɔwɔ dzi ɖeɖe kpɔtɔ) la, mègaŋe aɖaba ƒu wo dzi o. Di atikewɔlawo ƒe aɖaŋuɖoɖo.
• Àte ŋu aɖu nɔnɔme sia dzi vaseɖe afi aɖe ne èwɔ tɔtrɔ suesuesuewo le wò dɔwɔƒe, aƒeme nɔnɔme, kple wò gbesiagbedɔwo ŋu.
• Nuwo abe kekeli si klẽna ƒe atikewɔwɔ, melatonin, kple ne ehiã la, atike siwo woŋlɔ na amewo ate ŋu akpe ɖe ŋuwò.
• Mègaku ʋu gbeɖe esime alɔ̃ le wuwòm o. Afɔku le eme na wò kple ame bubuwo.
• Menye wò ɖeka koe o. Ame geɖe li siwo ŋu kuxi siawo le, eye kpekpeɖeŋu hã li.

Eyata, lé be na wò alɔ̃dɔdɔ. Elabena alɔ̃dɔdɔ nyuie le vevie hafi anɔ agbe si me lãmesẽ le, si me dzidzɔ le!

` Dɔwɔwɔ ƒe Alɔ̃dɔdɔ ƒe Dɔléle, SWSD, Alɔ̃madɔmadɔ, Alɔ̃dɔdɔ fũu akpa, Circadian Rhythm, Melatonin, Dɔwɔwɔ ƒe Alɔ̃dɔdɔ le Tɔtrɔ me