Ðe nèdɔa alɔ̃ le zãtiƒea? Ðe wòsesẽna na wò be nàfɔ le ŋdi mea? Mina míasrɔ̃ nu tso Delayed Sleep Phase Syndrome (DSPS) ŋu.

Ðe nèmlɔa anyi hã le zã ga 10 lɔƒo eye nèfɔna le ŋdi ga 1 alo 2 mea? Ðe ɣlidodo aɖe le asiwò be wòanyɔ wò le ŋdi ga 6 mea, gake ɖe nètsinɛ hetrɔna mlɔa anyia? Ðe nètsia megbe le suku alo dɔme ɣesiaɣi le esia ta? Ðewohĩ màte ŋu awɔ dɔ aɖeke nyuie o le esi nèsena le ɖokuiwò me be alɔ̃ le ye wum eye ɖeɖi tea ŋuwò le ŋkekea me ta. Togbɔ be àsusu be esia nye ‘alɔ̃dɔdɔ le zã me ƒe numame gbegblẽ’ alo ‘kuviawɔwɔ’ ko hã la, ate ŋu anye atikewɔwɔ me nɔnɔme si de to wu. Emae nye nusi ŋu míele nu ƒom tsoe egbea.

Nukae Nye Alɔ̃dɔdɔ ƒe Akpa si Tsi Megbe (DSPS)?

Kpuie ko la, Delayed Sleep Phase Syndrome (DSPS) nye dɔléle si gblẽa wò alɔ̃dɔdɔ kple ŋudzɔnɔnɔ ƒe ɖoɖowɔɖi me. Esia wɔnɛ be wò alɔ̃dɔdɔ ƒe nɔnɔme trɔna gaƒoƒo eve alo esi wu nenema le ame mamã dedie tɔ gbɔ. Esia kpɔa ŋusẽ ɖe wò ŋutilã ƒe dzɔdzɔmegaƒoɖokui dzi tẽ.

Bu eŋu kpɔ, gaƒoɖokui si wɔa dɔ le dzɔdzɔme nu le mí katã ƒe ŋutilã me. Le atikewɔwɔ me la, míeyɔa esia be Circadian Rhythm . Gaƒoɖokui siae fiaa mí be míanɔ ŋudzɔ le ŋkeke me eye míadɔ alɔ̃ le zã me. Eyata, gaƒoɖokui si le ame si ŋu DSPS le me le abe glidzigaƒoɖokui si trɔ yi megbemegbe ene. Eyae nye be ne zi geɖe la, ame aɖe mlɔa anyi le zã ga 10 me eye wòfɔna le ŋdi ga 6:30 me la, ekema ne èzã DSPS la, èdɔa alɔ̃ le ŋdi ga 1 alo 2 me. Eyata fɔfɔ ɖe game dzi le ŋdi me va zua drɔ̃e.

Ame aɖewo ate ŋu asusu be, "Nye nye 'zã me akpɔkplɔ', eyata zã me koe mate ŋu awɔ dɔ." Gake esia to vovo. Ame aɖe si lɔ̃a dɔwɔwɔ le zã me ko la mesena le eɖokui me be ɖeɖi te ye ŋu akpa, alɔ̃ le ye wum, alo mete ŋu tsɔa susu ɖoa nu ŋu le ŋkeke me abe amesi ŋu DSPS le ene o. DSPS menye tiatia o, ke boŋ enye tɔtrɔ le alesi ŋutilã ƒe gaƒoɖokui wɔa dɔe ŋu.

Nukawoe nye nɔnɔme sia ƒe dzesi veviwo?

Ele bɔbɔe be woade dzesi DSPS ƒe dzesiwo, gake ŋusẽ si wòkpɔna ɖe gbesiagbegbenɔnɔ dzi la meɖi naneke o. Mina míalé ŋku ɖe dzesi siawo kple nusiwo dona tso wo me ŋu.

Ɣeaɖewoɣi la, woate ŋu atɔtɔ dzesi siawo kple alɔ̃dɔdɔ ƒe kuxi bubuwo, abe alɔ̃dɔdɔ (nɔnɔme si me nèdɔa alɔ̃ zi ɖeka le ŋkekea me) ene, eyata ele vevie be nàkpɔ ɖɔkta be woakpɔ dɔlélea nyuie.

Nukae hea DSPS vɛ? Nye vodadae nye esia?

Gbɛɖɛ. Menye wò vodadae o, eye menye kuviawɔwɔ hãe o. Numekukuwo ɖee fia be nusi koŋ gbɔ DSPS tsonae nye domenyiŋusẽfianu . Esia fia be ate ŋu anye nane si le du dzi le wò ƒomea me. Le tɔtrɔ sue aɖe si va wò DNA me ta la, wò ŋutilã ƒe dzɔdzɔme gaƒoɖokui ƒe tsatsam didi vie wu ame mamã dedie tɔ. Esia tae wò mlɔɣi va emegbe ɖo.

Ke hã, nu aɖewo ate ŋu ana nɔnɔme sia nagagblẽ ɖe edzi:

• Alɔ̃dɔdɔ ƒe ɖoɖowɔɖi si trɔna enuenu ƒe amesinɔnɔ: Numame siwo mebɔ o, abe alɔ̃dɔdɔ le 11 p.m. gbeɖeka eye mlɔ anyi le ŋdi ga 3 me le ŋufɔke.
• Kekeli si gbɔ eme hafi amlɔ anyi: vevietɔ kekeli blɔ si dona tso telefon, tablɛt, kple TV dzi.
• Kekeli si sɔ gbɔ manɔmee le ŋdi me.
• Nunono siwo me caffeine le abe kɔfi kple tii ene nono le ɣeyiɣi si gogo alɔ̃dɔdɔ.

Amekae ate ŋu axɔ nɔnɔme sia wu?

Togbɔ be nɔnɔme sia ate ŋu adzɔ le ƒe ɖesiaɖe me hã la, ƒewuiviwo kple ƒewuiviwo mee wòbɔ ɖo wu . Esia le alea elabena edzɔna le sɔhɛmenɔɣi .) Ne lãmetsiŋusẽ ƒe tɔtrɔ le ŋutilã me la, dzɔdzɔme gaƒoɖokui sia (`circadian rhythm`) tsi megbe vie le dzɔdzɔme nu. Gake le ɖevi si ŋu DSPS le gome la, eyia megbe sã wu alesi wòle dzɔdzɔmee.

Tsɔ kpe ɖe eŋu la, ne dɔléle sia le wò ƒomea me tɔ aɖe ŋu la, anɔ eme be wò hã nàxɔe.

Nukae adzɔ ne womewɔ atike na esia o?

DSPS menye dɔléle si ate ŋu ade wò agbe afɔku me o, gake ne womewɔ atike nɛ ɣeyiɣi didi o la, ate ŋu akpɔ ŋusẽ gã aɖe ɖe wò agbenɔnɔ ƒe nyonyome dzi.

• Blanuiléle: Ne míedɔa alɔ̃ nyuie gbesiagbe o la, ekpɔa ŋusẽ ɖe míaƒe susu ƒe lãmesẽ dzi tẽ. Numekukuwo ɖee fia be blanuiléle le amesiwo ŋu DSPS le ƒe 60% kple edzivɔ ŋu.
• Atikevɔ̃ɖizazã kple ahanono: Edzroa ame aɖewo be woazã nuwo abe kɔfi kple ŋusẽdonu ene fũu akpa be woanɔ ŋudzɔ le ŋkeke me, eye woatrɔ ɖe alɔ̃dɔtike alo aha sesẽ ŋu be woadɔ alɔ̃ le zã me.
• Sukudede kple dɔwɔwɔ ƒe dɔmawɔmawɔ nyuie: Ne wotsi megbe enuenu eye womete ŋu tsɔa susu ɖoa dɔ ŋu o la, ate ŋu ana ame ƒe sukudede kple dɔwɔwɔ ƒe ŋutete dzi naɖe akpɔtɔ.

Aleke ɖɔkta awɔ anya esia?

Ne èyi ɖɔkta gbɔ tso dzesi siawo ŋu la, abia ŋutinya blibo wò gbã. Le ema megbe la, ate ŋu awɔ nu siwo gbɔna atsɔ aɖo kpe dɔlélea dzi.

1. Alɔ̃dɔdɔ ƒe Ŋkekegbalẽ/Nuŋlɔɖi: Woabia tso asiwò be nàwɔ ‘alɔ̃dɔdɔ ƒe ŋkekenyuigbalẽ’ kwasiɖa ɖeka alo eve. Esia fia be nàŋlɔ nuwo abe ɣeyiɣi si nèmlɔ anyi, ɣeyiɣi si nèdɔ alɔ̃ (anɔ abe), zi nenie nèfɔ le zã me, kple ɣeyiɣi si nèfɔ le ŋdi me ene ɖi.

2. Actigraph mɔ̃: Woate ŋu ana mɔ̃ sue aɖe (`actigraph`) si nèdona ɖe wò asibidɛ dzi, abe gaƒoɖokui ene, hena ŋkeke 7-14 wò. Esia aŋlɔ wò alɔ̃dɔdɔ kple nyɔnyrɔ̃ɣiwo ɖi.

3. Dodokpɔ tɔxɛwo: Ne ehiã la, woate ŋu awɔ alɔ̃dɔdɔ dodokpɔ tɔxɛ aɖe ( Polysomnography alo Sleep Study ), eye woate ŋu awɔ dodokpɔ siwo adzidze lãmetsi si doa alɔ̃dɔdɔ ɖe ŋgɔ si nye melatonin .

Enyo, eyata nukawoe nye atike siwo woawɔ na esia?

Atikewɔwɔ nyui geɖe li woatsɔ akpɔ DSPS gbɔe. Àte ŋu azã esiawo dometɔ ɖeka alo esi wu nenema ɖekae atsɔ ana wò alɔ̃dɔdɔ nanyo ɖe edzi.

1. Alɔ̃dɔdɔ ƒe nɔnɔmewo tɔtrɔ (Alɔ̃dɔdɔ ƒe Dzadzɛnyenye) .

Esia fia be woatu numame nyui siwo hiã be woadɔ alɔ̃ nyuie ɖo.

• Na wò xɔdɔme nafa, do viviti, eye tomefafa nanɔ anyi.
• Dzudzɔ mɔ̃wo abe telefon, tablɛt, kple TV ene zazã gaƒoƒo ɖeka ya teti hafi amlɔ anyi. Woƒe keklẽ blɔtɔa xea mɔ na lãmetsi si nana ame ƒe alɔ̃dɔdɔ melatonin ƒe wɔwɔ.
• Na wòazu numame na wò be nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe, eɖanye kwasiɖanuwuwu alo ŋkekenyui ka kee o.
• Mègano kɔfi, tii, alo tsokolet le fiẽ ga 4 megbe o.
• Ƒo asa na kamedede fũu akpa kple ahanono le ɣeyiɣi si gogo mlɔ anyi.

2. Alɔ̃dɔdɔ ƒe ɖoɖowɔɖi ɖoɖo

Nusi nèwɔnae nye be vivivi la, wò ŋutilã ƒe gaƒoɖokui trɔna ɖe ɣeyiɣi nyuitɔ dzi. Mɔ eve li siwo dzi míato awɔ esia.

• Vivivi la, wò mlɔƒe ʋuʋu do ŋgɔ: Esia bia be nàmlɔ anyi aɖabaƒoƒo 15-20 do ŋgɔ zã sia zã. Le kpɔɖeŋu me, ne èmlɔ anyi le zã ga 12 me la, tsɔ wò mlɔɣi yi ŋgɔ vivivi, va ɖo ga 11:45 etsɔ, kple ga 11:30 le etsɔ si kplɔe ɖo dzi.
• Ɣeyiɣi ƒe Dɔdamɔnu: Esia nye mɔnu si wɔ nuku vie. Nusi nèwɔna le afisia enye be nàtrɔ wò alɔ̃dɔdɔ gaƒoƒo 1-3 gbesiagbe. Le kpɔɖeŋu me, amesi mlɔ anyi le zãtitina la amlɔ anyi le ŋdi ga 3 me le ŋufɔke, emegbe wòamlɔ anyi vaseɖe ŋdi ga 6, eye emegbe wòato gaƒoƒo 24 ƒe tsatsam blibo aɖe me vaseɖe esime wòafɔ le ɣeyiɣi si wòdi me (e.g. zã ga 11). Esia bia mɔkeke ŋkeke ʋɛ aɖewo.

3. Kekeli ƒe Atikewɔwɔ

Kekeli nye nu vevi aɖe si kpɔa míaƒe ŋutilã ƒe gaƒoɖokui dzi.

• Dɔdamɔnu sia bia be woatsi tre ɖe akaɖiɖaka ŋgɔ abe miniti 30 ene ne wofɔ le ŋdi me . Kekeli sia naa dzesi míaƒe ahɔhɔ̃ be ŋkeke kple ɣeyiɣie nye ema be míanyɔ.
• Ne menye nenema o la, anyo ŋutɔ hã be nànɔ gota anɔ abe miniti 30 ene le ŋdɔ me ne èfɔ ŋdi ko .
• Ele vevie hã be nàɖe akaɖi siwo le wò aƒeme la dzi akpɔtɔ gaƒoƒo ʋɛ aɖewo hafi nàmlɔ anyi eye nàna viviti nado .

4. Atike vɔ̃ɖiwo zazã

Atikewɔlawo ƒe aɖaŋuɖoɖo koe wòle be woawɔ esia.

Ðewohĩ wò ɖɔkta aɖo aɖaŋu na wò be nàno atike si nye melatonin . Melatonin nye lãmetsi aɖe si míaƒe ŋutilã wɔna le dzɔdzɔme nu be wòakpe ɖe mía ŋu míadɔ alɔ̃. Menye alɔ̃dɔtike wònye o. Ele be nànoe gaƒoƒo ʋɛ aɖewo hafi nàɖoe be yeamlɔ anyi. Ke hã, mègazã esia gbeɖe ne mèbia ɖɔkta o. Ele vevie be nànya agbɔsɔsɔme si tututu nànoe kple ɣeyiɣi si nànoe.