Màte ŋu adɔ alɔ̃ le zã me oa? Mina míaƒo nu tso alɔ̃madɔmadɔ ŋu.

Ðe nèsena le ɖokuiwò me be yemate ŋu ami ŋku gɔ̃ hã o ne èmlɔ anyi le zã me le ŋkeke ɖeka ƒe dɔ sesẽ wɔwɔ vɔ megbea? Èʋuʋuna hetrɔna, susuwo yɔa wò ta me fũ, gake edze abe màte ŋu adɔ alɔ̃ o ene. Ɣeaɖewoɣi la, èfɔna le zã titina eye mègate ŋu dɔa alɔ̃ o. Ne nuteƒekpɔkpɔ sia nye nusi nènya nyuie la, ekema egbea míele nu ƒom tso nyati aɖe si le vevie na wò ŋutɔ ŋu. Emae nye alɔ̃madɔmadɔ, alo nusi míeyɔna le atikewɔwɔ me be alɔ̃madɔmadɔ .

Nukae Nye Alɔ̃madɔmadɔ?

Kpuie ko la, alɔ̃madɔmadɔ nye alɔ̃madɔmadɔ si ate ŋu ana alɔ̃dɔdɔ nasesẽ na wò, alɔ̃dɔdɔ (si fia be èfɔna le zã titina), alo nyɔna kaba wu alesi wòle be nànɔ .

Nɔnɔme sia ate ŋu anɔ anyi ɣeyiɣi kpui aɖe (Acute Insomnia) alo ɣeyiɣi didi aɖe (Chronic Insomnia). Ɣeaɖewoɣi la, eva, dzona, eye wògatrɔna gbɔna. Ne enɔa anyi tso ŋkeke ʋɛ aɖewo va ɖo kwasiɖa ʋɛ aɖewo la, míebunɛ be enye dɔléle si anɔ anyi ɣeyiɣi kpui aɖe. Gake ne kuxi sia nɔa anyi wu ŋkeke etɔ̃ le kwasiɖa me alo wu ɣleti etɔ̃ la, ke enye nɔnɔme si nɔa anyi didi.

Ame tsitsi hiã be wòadɔ alɔ̃ gaƒoƒo 7-9 gbesiagbe. Menye ɖeko alɔ̃madɔmadɔ nyuie nana ɖeɖi tea ŋuwò ŋkeke bliboa o. Ne èyi edzi alea ɣeyiɣi didi aɖe la, ate ŋu anye afɔku gã aɖe na wò lãmesẽ. Le kpɔɖeŋu me, alɔ̃madɔmadɔ do ƒome tẽ kple lãmesẽkuxi sesẽwo abe ʋusɔgbɔdɔ , dzidɔ, kple blanuiléle ene.

Alɔ̃madɔmadɔ ƒomevi vevi kawoe?

Woate ŋu ama alɔ̃madɔmadɔ ɖe akpa vevi eve me. Wodae ɖe hatsotsowo me hã ɖe ɣeyiɣi si me alɔ̃dɔdɔ ƒe kuxia do mo ɖa nu. Mina míase esiawo gɔme nyuie.

Nukawoe hea alɔ̃madɔmadɔ vɛ?

Susu geɖewo ate ŋu anɔ anyi siwo tae alɔ̃madɔmadɔ ɖo. Wo dometɔ aɖewo nye nusiwo míate ŋu atrɔ, gake ɖewo ya míate ŋu aɖu o.

Nu Vevi Siwo Gbɔ Wòtso

• Nuteɖeamedzi : Nuteɖeamedzi nye nu vevi aɖe si hea agbemetɔtrɔ gãwo kple kuxiwo vɛ. Nuwo abe dɔ gege le asiwò, wò ame vevi aɖe ƒe ku, srɔ̃gbegbe, alo aƒe ʋuʋu ene ate ŋu ana nàse le ɖokuiwò me be nu te ɖe ye dzi.
• Mlɔƒe: Ne wò alɔ̃dɔƒea nye toɣliɖeɖe akpa, kekeli klẽ akpa, alo dzoxɔxɔ alo fafa akpa la, ate ŋu ado kplamatse alɔ̃dɔdɔ.
• Tɔtrɔ le alɔ̃dɔdɔ ƒe ɖoɖowɔɖi me: Jet lag ne wole mɔ zɔm yi duta, tɔtrɔ le dɔme le dɔme, kple nyɔnyrɔ̃ le zã me le vidzĩ si wodzi yeyee ta ate ŋu agblẽ ŋutilã ƒe dzɔdzɔme gaƒoɖokui me.
• Domenyiŋusẽfianu ƒe ŋusẽkpɔɖeamedzi : Le ƒome aɖewo me la, alɔ̃madɔmadɔ ƒe nɔnɔme ate ŋu atso domenyiŋusẽfianu gbɔ.
• Nuɖuɖu si te ɖe ame ŋu hafi mlɔ anyi: Nuɖuɖu fũu akpa si te ɖe mlɔƒe ŋu ate ŋu ana nàse le ɖokuiwò me be yemele dedie o ne èmlɔ aba dzi. Ate ŋu ana dzi nagbã hã.
• Caffeine, Nicotine, Kple Aha: Kɔfi, tii, kple sigaret nye nusiwo doa ŋusẽ ame. Esiawo ɖuɖu le zãtiƒe ate ŋu ana màdɔ alɔ̃ o. Ahanono ate ŋu ana nàse le ɖokuiwò me be yedɔ alɔ̃ vie, gake menye alɔ̃dɔdɔ sesẽe wònye o. Eyata àte ŋu anyɔ le zã titina.

Míaƒe Nɔnɔme gbegblẽwo (Alɔ̃dɔdɔ ƒe Dzadzɛnyenye Manyomakpɔmakpɔ) .

Nu aɖewo siwo míewɔna evɔ míenya o kpɔa ŋusẽ gã aɖe ɖe míaƒe alɔ̃dɔdɔ dzi. Míeyɔa esia be " alɔ̃dɔdɔ ƒe dzadzɛnyenye ".

• Mlɔƒe kple nyɔnyrɔ̃ɣi tɔtrɔ le ŋkekea me katã.
• Ŋkeke me alɔ̃dɔdɔ.
• Dɔ sesẽ wɔwɔ hafi amlɔ anyi alo ɣeyiɣi makpɔmakpɔ atsɔ aɖe dzi ɖi.
• Ne èzãa wò aba hena nu geɖe wu alɔ̃dɔdɔ ko: ne èwɔa dɔ, ɖua nu, alo kpɔa TV tso aba dzi la, asesẽ na wò ahɔhɔ̃ be wòase egɔme be aba nye teƒe si nàmlɔ.
• Kekeli blɔ si tso nuwo abe telefon , kɔmpiuta, kple TV ene gbɔ hafi amlɔ anyi.

Nu Evelia Siwo Gbɔ Wòtso

Ɣeaɖewoɣi la, alɔ̃madɔmadɔ ate ŋu anye dɔléle sesẽ bubu ƒe dzesi.

• Susu ƒe lãmesẽkuxiwo: Blanuiléle kple dzimaɖitsitsi nye nu vevi eve siwo gbɔ wòtsona.
• Atike aɖewo: Atike aɖewo siwo wozãna na nɔnɔmewo abe dzamezã, nulɔdɔ, ʋusɔgbɔdɔ, kple asrã ene ate ŋu agblẽ alɔ̃dɔdɔ me.
• Ŋutilãmeve: Vevesese atraɖii, abe akɔtave kple ƒunukpeƒetetedɔ ene, ate ŋu ana wòasesẽ be woadɔ alɔ̃ nyuie le zã me.
• Alɔ̃dɔdɔ ƒe kuxi bubuwo: Nɔnɔmewo abe alɔ̃dɔdɔ ƒe gbɔgbɔtsixetsixe alo afɔ siwo meɖea dzi ɖi o ƒe dɔléle ene.
• Dɔléle siwo nɔa anyi didi abe suklidɔ, dzidɔ, kple ʋumenugbagbeviɣidɔ ene.

Ðɔkta, aleke nèwɔna dea dzesi esia?

Ne èyi ɖɔkta gbɔ la, awɔ ɖe afɔɖeɖe geɖe dzi atsɔ aku nu me le nɔnɔme sia ŋu.

1. Dodokpɔ gbãtɔ: Gbã la, wò ɖɔkta ado wò kpɔ le ŋutilã me eye wòabia wò atikewɔwɔ ŋutinya, alɔ̃dɔdɔ ƒe ɖoɖo, kple dzesiwo. Woabia nya tso ɣeyiɣi didi si kuxia le ŋuwò, alesi wòkpɔa ŋusẽ ɖe wò ŋkekea dzii, ne èzãa atike vɔ̃ɖiwo abe aha sesẽ ene, kple nenye be tɔtrɔ gã aɖewo va le wò agbe me.

2. Alɔ̃dɔdɔ ƒe Ŋkekegbalẽ: Woate ŋu abia tso asiwò be nàwɔ alɔ̃dɔdɔ ƒe ŋkekenyuigbalẽ kwasiɖa eve. Ele be nàŋlɔ ɖe eme be:

• Ɣeyiɣi si woatsɔ amlɔ anyi
• Ɣeyiɣi si woatsɔ amlɔ anyi
• Zi nenie nèfɔ le zã me?
• Ɣeyiɣia de be nàfɔ le ŋdi me.
• Ne èle nuwo abe kɔfi kple aha ene nom

3. Dodokpɔ tɔxɛwo: Ɣeaɖewoɣi la, woate ŋu awɔ dodokpɔ tɔxɛwo atsɔ akpɔe ɖa be atikewɔwɔ me nɔnɔme bubuwo hã le wo ŋu hã.

• Polysomnography alo Alɔ̃dɔdɔ Ŋuti Nusɔsrɔ̃: Le esia me la, wotsɔa wò dea alɔ̃dɔƒe tɔxɛ aɖe zã bliboa, eye ne èle alɔ̃ dɔm la, wotsɔa mɔ̃wo léa ŋku ɖe wò ahɔhɔ̃ ƒe dɔwɔwɔ, gbɔgbɔ, kple dzi ƒe tsotso ŋu. Esia ateŋu anya nyuie nenye be alɔ̃dɔdɔ ƒe kuxi bubuwo le ŋuwò, abe ``Alɔ̃madɔmadɔ'' ene.
• Nuwɔna ƒe nɔnɔmetata:Èdoa mɔ̃ sue aɖe, abe gaƒoɖokui ene, ɖe wò alɔnu alo afɔ ŋu. Ele be nàdoe kwasiɖa ɖeka alo eve. Eŋlɔa wò ʋuʋu ɖi ne èle alɔ̃ dɔm kple ne èle ŋudzɔ.

Nukawoe nye alɔ̃madɔmadɔ ƒe atikewo?

Nu nyuitɔ kekeakee nye be, alɔ̃madɔmadɔ nye dɔléle si woate ŋu ada.

1. Gbã la, ele be nàtu alɔ̃dɔdɔ ƒe nɔnɔme nyuiwo ɖo (Better Sleep Hygiene).

Esiae nye afɔɖeɖe gbãtɔ kple vevitɔ kekeake.

• Yi mlɔ anyi eye nànyɔ le ɣeyiɣi ɖeka me gbesiagbe . Mègaɖe asi le numame sia ŋu le kwasiɖanuwuwuwo gɔ̃ hã o.
• Na wò xɔdɔme nado viviti, wòanɔ anyi kpoo, eye wòanɔ dzoxɔxɔ si sɔ me .
• Ƒo asa na nuwo abe kɔfi, tii, aha sesẽ, kple sigaret ene gaƒoƒo ʋɛ aɖewo hafi nàmlɔ anyi le zã me.
• De kame le ŋkekea me, gake mègagogo alɔ̃dɔdɔ akpa o. Wu kamedede nu gaƒoƒo 5 ya teti hafi nàmlɔ anyi.
• Mègadɔ alɔ̃ le ŋkeke me o.
• Zã aba la na alɔ̃dɔdɔ kple gbɔdɔdɔ ko. Wɔ dɔ tso aba dzi, mègakpɔ TV o.
• Ne màte ŋu dɔ alɔ̃ le miniti 20 me tso esime nèmlɔ anyi o la, fɔ tso aba dzi, yi xɔ bubu me, eye nàwɔ nane si ana nàɖe dzi ɖi, abe agbalẽ xexlẽ ene. Ne èse le ɖokuiwò me be alɔ̃ le ye wum ko hafi nàtrɔ ayi aba dzi.

2. Sidzedze ƒe Nuwɔna Ŋuti Dɔdamɔnu (CBT) .

Esia nye atikewɔwɔ si wɔa dɔ ŋutɔ si mehiã be woazã atike o. Àte ŋu akpɔ atike sia ne èƒo nu kple tagbɔdɔdala alo aɖaŋuɖola. Ewɔa dɔ to alɔ̃dɔdɔ ŋuti susu gbegblẽwo, abe vɔvɔ̃ kple dzimaɖitsitsi ene, tɔtrɔ kple hehenana ɖokuiwò be nàdɔ alɔ̃ nyuie me.

3. Alɔ̃madɔmadɔ ƒe Atike

Esia nye nusi wòle be woano le ɖɔkta ƒe aɖaŋuɖoɖo nu ko. Zi geɖe la, ɣeyiɣi kpui aɖe koe ɖɔkta aŋlɔ atike siawo na amewo. Esiawo menye alɔ̃madɔmadɔ gbɔ kpɔnu o, ke boŋ ɣeyiɣi kpui aɖe ƒe kpekpeɖeŋu koe wonye.

Nukae dzɔna ne woŋe aɖaba ƒu alɔ̃madɔmadɔ dzi?

Alɔ̃dɔdɔe nye gbɔɖeme si nana míaƒe ŋutilã kple ahɔhɔ̃ te ŋu dzraa ŋkuɖodzinuwo ɖo hedzraa wo ɖo. Ne ebu la, kuxi sesẽwo ate ŋu ado mo ɖa.

• Afɔku si le dɔlélewo abe ʋusɔgbɔdɔ, lolo akpa, suklidɔ, kple dzidɔ ene xɔxɔ me dzina ɖe edzi.
• Blanuiléle kple dzimaɖitsitsi ƒe afɔkua dzina ɖe edzi.
• Mɔnukpɔkpɔ siwo li be woadze afɔkuwo, vevietɔ ʋufɔkuwo, le dzidzim ɖe edzi.
• Ŋutilã ƒe dɔlélenutsiŋutete gbɔdzɔna eye dɔlélewo doa mo ɖa bɔbɔe.
• Nu ƒe susu kple ŋkuɖoɖonudzi me gblẽna.
• Ele be manɔ dziku dom ahanɔ dziɖeleameƒo me ŋkeke bliboa.