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

Bu eŋu kpɔ, vevesese si nèsena le ɖokuiwò me ne èmlɔ anyi le zã me le ŋkeke ɖeka ƒe dɔ sesẽ wɔwɔ vɔ megbe eye mète ŋu dɔ alɔ̃ o, èle ʋuʋum hele tɔtrɔm... alo nèfɔ le ŋdi me eye mègate ŋu gadɔ alɔ̃ ake o, ne èbu eŋu... Esiae nye kuxi si le mía dometɔ geɖe ŋu le alɔ̃madɔmadɔ, alo le atikewɔwɔ me la, alɔ̃madɔmadɔ . Togbɔ be le ame aɖewo gome la, fuɖename sue aɖe koe esia nye hã la, le ame bubuwo gome la, alɔ̃madɔmadɔ ate ŋu anye kuxi gã aɖe si agblẽ nu le woƒe agbemeŋkekewo katã ŋu. Eyata nukatae esia dzɔna? Mina míaƒo nu tso esia ŋu bɔbɔe eye míaƒo nu tso eŋu tsitotsito.

Nuka tututue nye Alɔ̃madɔmadɔ?

Kpuie ko la, alɔ̃madɔmadɔ nye ne mète ŋu dɔ alɔ̃ nyuie o. Ema fia be màte ŋu adɔ alɔ̃ eteƒe nadidi o, màte ŋu adɔ alɔ̃ nyuie o, alo alɔ̃dɔdɔ alo alɔ̃dɔdɔ sesẽna na wò.

Alɔ̃dɔdɔ le vevie na míaƒe ŋutilã. Ele abe mɔ̃memi na ʋu ene. Míaƒe ŋutilã kple susu siwo ɖeɖi tea mía ŋu le dɔwɔwɔ ŋkeke bliboa ta la, gaxɔa dzo to alɔ̃dɔdɔ me. Eyata ne míedɔ alɔ̃ nyuie o la, míekpɔa alɔ̃madɔmadɔ . Esia wɔnɛ be míete ŋu wɔa míaƒe gbesiagbedɔwo nyuie o, eye míaƒe ŋutilã meɖea dzi ɖi kura o.

Ðe amesiame dɔa alɔ̃ ɖekaea?

Ao, amesiame ƒe alɔ̃dɔdɔ ƒe nɔnɔme kple nuhiahiãwo to vovo kura. Esia tae ɖɔktawo gɔ̃ hã bua alɔ̃dɔdɔ vovovowo be wonye “nusi sɔ.” Bu eŋu kpɔ ale...

• Xe siwo doa ŋgɔ: Ame aɖewo lɔ̃a mlɔ anyi kaba vie le zã me eye wofɔna ŋdi kanya.
• Zã me atsutsurɔewo: Ame bubuwo wɔa dɔ vaseɖe zãtiƒe, mlɔa anyi vaseɖe zãtiƒe, eye wofɔna le ŋdi me.
• Ame siwo dɔa alɔ̃ kpuie: Ame aɖewo medɔa alɔ̃ fũu o wu ame bubuwo. Numekuku aɖewo ɖee fia be ɖewohĩ domenyiŋusẽfianu aɖe gɔ̃ hã li si gbɔ esia tso.
• Alɔ̃dɔdɔ trɔna le numame ta: Ame aɖewo trɔa woƒe alɔ̃dɔdɔ le nuwo abe woƒe dɔ ene ta. Le kpɔɖeŋu me, amesiwo le asrafodɔ me la nyɔna ne gbeɖiɖi suetɔ kekeake ɖi. Nenema ke ezu numame na ame aɖewo be woadɔ alɔ̃ nyuie aleke kee wòɖasesẽe o.
• Alɔ̃dɔdɔ trɔna ne míetsi: Míaƒe alɔ̃dɔdɔ ƒe hiahiãwo trɔna le míaƒe agbemeŋkekewo katã me. Togbɔ be vidzĩ sue dɔa alɔ̃ abe gaƒoƒo 14-17 ene gbesiagbe hã la, zi geɖe la, gaƒoƒo 7-9 koe hiãna na ame tsitsi (ƒe 18+).

Alɔ̃madɔmadɔ ƒomevi vevi kawoe?

Ðɔktawo ma alɔ̃madɔmadɔ ɖe hatsotso vevi eve me. Aɖe vi na wò hã be nànya esia.

Aleke nàwɔ anya ne alɔ̃madɔmadɔ le ŋuwò? - Dɔléle dzesi

Woate ŋu ama alɔ̃madɔmadɔ ƒe dzesiwo ɖe hatsotso vevi geɖe me. Na míalé ŋku ɖe nusiwo wonye ŋu.

1. Alɔ̃dɔdɔ ƒe kuxiwo

Esia ma ɖe akpa etɔ̃ me, le alesi alɔ̃dɔdɔ ƒe kuxiwo le fu ɖem na wòe nu.

• Alɔ̃dɔdɔ sesẽ (Alɔ̃madɔmadɔ le gɔmedzedzea me): Màte ŋu adɔ alɔ̃ o eɖanye ɣeyiɣi didi ka kee nèɖanɔ aba dzi o.
• Titina alɔ̃madɔmadɔ: Nyɔnyrɔ le zã titina eye wògadɔa alɔ̃ ake. Esiae nye ƒomevi si le ame akpa gãtɔ si.
• Alɔ̃madɔmadɔ si tsi megbe: Nyɔnyrɔ kaba ŋutɔ wu alesi wokpɔ mɔe, le ŋdi me, eye màgate ŋu adɔ alɔ̃ ake o.

2. Ŋusẽkpɔɖeamedzi siwo wosena le wo ɖokui me le ŋkekea me

Ne mèdɔ alɔ̃ nyuie le zã me o la, wokpɔa eƒe ŋusẽkpɔɖeamedzi le ŋufɔke. Kpɔe ɖa be esia adzɔ ɖe dziwò hã.

• Ðeɖiteameŋu, kuviawɔwɔ, alo alɔ̃dɔdɔ le ŋkekea me katã.
• Exɔa ɣeyiɣi didi wu hafi wowɔa nu ɖe ​​eŋu. Le kpɔɖeŋu me, esesẽna be woawɔ nyametsotso kaba ne èle ʋu kum.
• Woŋlɔa nuwo be.
• Tamebubu ƒe duƒuƒu dzi ɖena kpɔtɔna, tɔtɔ dona, alo wòsesẽna be woatsɔ susu aɖo nu ŋu .
• Seselelãme ƒe tɔtrɔ, vevietɔ dzimaɖitsitsi, blanuiléle, kple dzikudodo .
• Esia doa kplamatse wò dɔwɔwɔ, hadomenuwɔnawo, modzakaɖeɖewo, alo gbesiagbenuwɔna bubuwo.

3. Alɔ̃madɔmadɔ si nɔa anyi didi ƒe nɔnɔme tɔxɛwo

Kpɔe ɖa be dzesi siawo dometɔ aɖe le wò alɔ̃madɔmadɔ ƒe kuxia ŋu hã. Ne nenemae la, ke alɔ̃madɔmadɔ si nɔa anyi didi ate ŋu anɔ ŋuwò.

• Nɔnɔme si me nèle fifia: Mète ŋu dɔa alɔ̃ o togbɔ be nɔnɔme nyui kple ɣeyiɣi nyui aɖe le asiwò nàdɔ alɔ̃ hã (e.g., gotagome susu aɖeke manɔmee abe tɔtrɔ si va le dɔme ƒe tɔtrɔ ene, si nye agbemenya vevi aɖe).
• Enuenu: Ne kuxi sia le ŋuwò ŋkeke etɔ̃ ya teti le kwasiɖa me.
• Ɣeyiɣi Didime: Ne kuxi sia gakpɔtɔ li ɣleti etɔ̃ ya teti .
• Nu bubu siwo gbɔ wòtso ƒe anyimanɔmanɔ: Ne menye atike vɔ̃ɖiwo, aha sesẽ, atikewo, alo alɔ̃dɔdɔ ƒe kuxi bubu gbɔe nɔnɔmea tso o, eye ne ŋutilã alo tagbɔdɔ bubu aɖe mate ŋu aɖe eme bliboe o.

Nukatae míexɔa alɔ̃madɔmadɔ? - Nukae nye nusiwo gbɔ wòtso?

Esesẽna be woade dzesi nu ɖeka aɖe si gbɔ alɔ̃madɔmadɔ tsona. Nu geɖewo li siwo ate ŋu ana esia nadzɔ. Ɣeaɖewoɣi la, nu siawo dometɔ ɖeka alo esi wu nenema va ƒoa ƒu hea nɔnɔme sia vɛ.

• Ƒome ŋutinya (Domenyiŋusẽfianu): Alɔ̃dɔdɔ ƒe kuxiwo ate ŋu aƒu du le ƒomewo me. Ne alɔ̃madɔmadɔ le wò ƒomea me la, anɔ eme be wò hã àxɔe.
• Tɔtrɔ siwo vaa ahɔhɔ̃a ƒe dɔwɔwɔ me: Amesiwo ŋu alɔ̃madɔmadɔ le ƒe ahɔhɔ̃ ate ŋu awɔ dɔ vie wu ame bubuwo. Tɔtrɔ siwo va le ahɔhɔ̃mekawo me hã ate ŋu agblẽ alɔ̃dɔdɔ me.
• Ŋutilãmedɔléle bubuwo: Wò ŋutilã ƒe lãmesẽ ate ŋu akpɔ ŋusẽ ɖe wò alɔ̃dɔdɔ dzi tẽ. Nusiwo nɔa anyi ɣeyiɣi kpui aɖe abe dɔlékui sue aɖe alo abixɔxɔ ene, kpakple dɔléle siwo nɔa anyi didi abe dɔgbo ƒe dɔléle (acid reflux) alo Parkinson ƒe dɔléle ene ate ŋu agblẽ nu le alɔ̃dɔdɔ ŋu. Nɔnɔme sia ate ŋu atso tɔtrɔ siwo vaa ŋkeke ƒe ɣeyiɣi ƒe didime si kpɔa míaƒe ŋutilã ƒe alɔ̃dɔdɔ/nyɔnyrɔ̃ ƒe dzɔdzɔmeŋusẽ dzi hã gbɔ.
• Susu ƒe lãmesẽnyawo: Tagbɔdɔ bubu aɖe abe dzimaɖitsitsi alo blanuiléle ene le amesiwo ŋu alɔ̃madɔmadɔ atraɖii le la dometɔ siwo ade afã ŋu .
• Nuteɖeamedzi ƒe nɔnɔmewo le agbe me: Nuwo abe nuteɖeamedzi si gbɔ eme, kuxiwo le dɔwɔƒe, kple ƒometɔwo ƒe masɔmasɔwo ate ŋu ana ame nadɔ alɔ̃.
• Agbenɔnɔ ƒe tɔtrɔwo: Ɣeyiɣi kpui aɖe ƒe tɔtrɔwo, abe ʋuʋu yi dukɔ yeye me (jet lag), ahiã be woamlɔ teƒe yeye, alo tɔtrɔ ɖe dɔ ŋu le ɣeyiɣi bubu me hã ate ŋu agblẽ alɔ̃dɔdɔ me.
• Wò gbesiagbenuwɔnawo: Alɔ̃madɔmadɔ hã ate ŋu atso alɔ̃madɔmadɔ nyuie gbɔ (míeyɔa esia be alɔ̃dɔdɔ ƒe dzadzɛnyenye ). Nuwo abe alɔ̃dɔdɔ le ŋkeke me, nuwo nono abe kɔfi ene le zã me, kple ɣeyiɣi si woɖo ɖi be woamlɔ anyi o ate ŋu awɔ akpa aɖe le esia me.

Kuxi siwo ate ŋu ado mo ɖa ne alɔ̃madɔmadɔ gakpɔtɔ li

Ne alɔ̃madɔmadɔ nɔa anyi ɣeyiɣi didi la, ate ŋu ana ame nadɔ alɔ̃.Afɔku gãtɔ kekeake si le afisiae nye alɔ̃dɔdɔ le ŋkeke me. Esia nye afɔku gã aɖe ne èle ʋu kum alo le nu sia nu wɔm si abia be nànɔ ŋudzɔ.

Tsɔ kpe ɖe eŋu la, alɔ̃madɔmadɔ ɣeyiɣi didi nana dɔléle bubu geɖewo ƒe afɔkua dzina ɖe edzi.

• Teteɖeanyi
• Dzitsitsi
• Ʋusɔgbɔdɔ/Ʋusɔgbɔdɔ
• Dzidɔ
• Gbagbãdᴐ
• Alɔ̃dɔdɔ ƒe gbɔgbɔtsixetsixe si xea mɔ na ame
• Suklidɔ ƒomevi 2 lia
• Amidada

Aleke ɖɔkta ate ŋu aɖo kpe esia dzi?

Ne èyi ɖɔkta gbɔ la, abia nya wò tsitotsito tso wò lãmesẽ ŋutinya, wò nyatakakawo, alɔ̃dɔdɔ ƒe nɔnɔmewo, kple dzesiwo ŋu. Dodokpɔ aɖeke meli si koŋ woatsɔ anya alɔ̃madɔmadɔ o. Gake woate ŋu aɖo aɖaŋu be nàwɔ dodokpɔ aɖewo atsɔ akpɔe ɖa be atikewɔwɔ me nɔnɔme bubu siwo le mɔ xem na wò alɔ̃dɔdɔ hã.

Esia ƒe kpɔɖeŋu aɖewoe nye:

• Alɔ̃dɔdɔ ƒe gbɔgbɔtsixe dodokpɔ: Woate ŋu azã alɔ̃dɔdɔ ŋuti numekuku (polysomnography) si wowɔ le kɔdzi alo mɔ̃ aɖe si woate ŋu awɔ le aƒeme atsɔ awɔ esia.
• Actigraphy: Mɔ̃ si wodona ɖe asibidɛ dzi si léa ŋku ɖe wò alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe nɔnɔme ŋu ŋkeke geɖe.
• Multiple sleep latency test (MSLT): Dodokpɔ si dzidzea alesi nèdɔa alɔ̃ kabakaba le ŋkekea me.

Nukawoe nye alɔ̃madɔmadɔ ƒe atikewo?

Atike geɖe li na alɔ̃madɔmadɔ. Wotso agbenɔnɔ ƒe tɔtrɔ bɔbɔewo dzi va ɖo atikewo zazã dzi. Dɔdamɔnu vevitɔwoe nye:

1. Ðo alɔ̃dɔdɔ ƒe nɔnɔme nyuiwo anyi eye nàlé eme ɖe asi (Alɔ̃dɔdɔ ƒe dzadzɛnyenye).

2. Atike siwo kpena ɖe ŋuwò nèdɔa alɔ̃ alo nɔa alɔ̃ dɔm.

3. Susu ƒe lãmesẽ ƒe atikewɔwɔ.

Atike siwo kpena ɖe ŋuwò nèdɔa alɔ̃

Atike ƒomevi geɖewo li siwo ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃. Esiawo dometɔ aɖewo hiã ɖɔkta ƒe atikewɔmɔnu, evɔ woate ŋu aƒle bubuwo le atikedzraƒewo.

• Atike siwo woŋlɔ na ame:
• Benzodiazepines kple Z-atikewo: Esiawo nye atike sẽŋu siwo ɖea ahɔhɔ̃a ƒe dɔwɔwɔ dzi kpɔtɔna eye wonaa alɔ̃dɔdɔ. Le kpɔɖeŋu me: `(temazepam)`, `(zolpidem - Ambien®)`.
• Dɔlékui eve siwo tsi tre ɖe orexin xɔla ŋu (DORAs):Esiawo xea mɔ na atike aɖe si le ahɔhɔ̃a me si kpena ɖe ŋuwò nènyɔa hedɔa alɔ̃.
• Blanuilélenutsitike siwo naa ame ƒe dzi dzea eme: Wozãa atike aɖewo siwo wozãna na blanuiléle (e.g. amitriptyline) hã na alɔ̃madɔmadɔ elabena wonaa alɔ̃dɔdɔ.
• Melatonin kple atike siwo do ƒome kplii: Melatonin nye atike si míaƒe ahɔhɔ̃ wɔna le dzɔdzɔme nu si naa dzesi ne ɣeyiɣia de be míadɔ alɔ̃. Woate ŋu anoe hã abe atike ene.

• Atike siwo womeŋlɔ na ame o:
• Antihistamine aɖewo siwo wozãna na nulɔdɔwo (e.g. diphenhydramine - si wokpɔna le Piriton me) ateŋu ana ame nadɔ alɔ̃. Gake womekafu esiawo na zazã ɣeyiɣi didi o.

Nusiwo míate ŋu awɔ na mía ɖokui ne míele agbe kple alɔ̃madɔmadɔ (Alɔ̃dɔdɔ ƒe Dzadzɛnyenye) .

Tsɔ kpe ɖe atikewɔwɔwo ŋu la, nu geɖe li wò ŋutɔ nàte ŋu awɔ be wò alɔ̃dɔdɔ nanyo ɖe edzi. Esiae nye nusi míeyɔna be Alɔ̃dɔdɔ ƒe Dzadzɛnyenye alo "alɔ̃dɔdɔ ƒe nɔnɔme nyuiwo."

• Ðo alɔ̃dɔdɔ ƒe ɖoɖowɔɖi: Nazu numame na wò be nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe. Dze agbagba nàna ɖoɖowɔɖi sia nanɔ ɖeka, le kwasiɖanuwuwuwo kple ŋkekenyuiwo gɔ̃ hã me. Ƒo asa na alɔ̃dɔdɔ le ŋkeke me.
• Di ɣeyiɣi nàɖe dzi ɖi: Hafi nàmlɔ anyi la, kɔ ŋkekea me kuxiwo le susu me . Ðo "buffer time" vi aɖe ɖi le ne èwu dɔ nu kple ne èmlɔ anyi dome. Wɔ nane le ɣeyiɣi ma me, abe agbalẽ xexlẽ alo haƒoƒo si naa ame ƒe dzi dzea eme sese ene. Ne màte ŋu adɔ alɔ̃ le mlɔƒe vɔ megbe o la, le esi teƒe be nànɔ ʋuʋum ahanɔ tɔtrɔm le aba dzi la, tso nàwɔ nane si ana wò dzi nadze eme hafi nàtrɔ ayi aba dzi.
• Na nɔnɔme si me dzidzeme le nanɔ anyi: Akɔfafa hiã hafi woate ŋu adɔ alɔ̃ nyuie. Trɔ asi le xɔa ƒe akaɖi, gbeɖiɖi, kple dzoxɔxɔ ŋu be wòasɔ na wò.
• Te ɖa le telefon, tablɛt, kple TV ŋu: Dzudzɔ mɔ̃ siawo zazã gaƒoƒo ɖeka ya teti hafi amlɔ anyi. Kekeli blɔ si woɖena ɖe go la ɖea dzesi na ahɔhɔ̃a be ŋkeke mee, si wɔnɛ be atike siwo naa alɔ̃dɔdɔ ƒe wɔwɔme hea megbe.
• Kpɔ nyuie le nu siwo nèɖuna kple nunono ŋu: Ƒo asa na nuɖuɖu gãwo ɖuɖu le zã me kple nuɖuɖu le zãtiƒe. Nicotine, caffeine (kɔfi, tii, aha fafɛ aɖewo), kple aha sesẽ koŋ gblẽa alɔ̃dɔdɔ.
• Nɔ dɔ dzi: Kamedede vi aɖe le ŋkeke me, azɔlizɔzɔ ko gɔ̃ hã, ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie le zã me.
• Ne kuxia gakpɔtɔ li la, yi ɖɔkta gbɔ: Ne wò alɔ̃dɔdɔ ƒe kuxia gakpɔtɔ li togbɔ be èwɔ ɖe numame siawo dzi hã la, kpɔ egbɔ be yeyi wò ƒomea ƒe ɖɔkta gbɔ.

Ɣekaɣie wòle be míayi ɖɔkta gbɔ?

Ne alɔ̃madɔmadɔ nɔa anyi wu ŋkeke ʋɛ aɖewo eye wòle ŋusẽ kpɔm ɖe wò gbesiagbedɔwo dzi la, ele vevie be nàyi ɖɔkta gbɔ. Vevietɔ ne dzesi siwo gbɔna le ŋuwò la, kpɔ egbɔ be yedi atikewɔlawo ƒe aɖaŋuɖoɖo.

• Ne èse le ɖokuiwò me be yele alɔ̃ dɔm le ŋkekea me si dzi màte ŋu aɖu o.
• Ne èdɔ alɔ̃ kabakaba le ŋkeke me, vevietɔ ne èle dɔ wɔm alo le ʋu kum (woyɔa esia be `microsleeps`).
• Ne susu alo ŋutilã me nɔnɔme bubu siwo gblẽa nu le alɔ̃dɔdɔ ŋu le ŋuwò.