Màte ŋu adɔ alɔ̃ ne èmlɔ anyi oa? Mina míaƒo nu tso alɔ̃madɔmadɔ ŋu tsitotsito!

Ðe nèkpɔnɛ hã be yele ʋuʋum hele tɔtrɔm le aba dzi, hele gaƒoɖokui kpɔm hele eŋu bum be, ‘Nukatae nyemate ŋu adɔ alɔ̃ oa? Togbɔ be esia sɔ ŋkeke aɖewo hã la, alɔ̃madɔmadɔ atraɖii menye nusi wòle be míaɖe asi le ko o. Esiae míeyɔna be alɔ̃madɔmadɔ le atikewɔwɔ ŋuti dzɔdzɔmeŋutinunya me. Alɔ̃dɔdɔ nyuie menye nusi míewɔna tsɔ ɖea ɖeɖiteameŋu dzi kpɔtɔna ko o, ke ele vevie na míaƒe ŋutilã kple susu ƒe lãmesẽ. Eyata mina míaƒo nu tso esia ŋu wòade to vie egbea.

Nukae Nye Alɔ̃madɔmadɔ?

Kpuie ko la, alɔ̃madɔmadɔ nye kuxi si do ƒome kple alɔ̃dɔdɔ, abe alɔ̃dɔdɔ sesẽ, fɔfɔ kaba, alo fɔfɔ kaba wu alesi wokpɔ mɔe ene. Ate ŋu ava le nɔnɔme vevi eve me.

• Alɔ̃madɔmadɔ Sesẽ: Esia ate ŋu anɔ anyi tso ŋkeke ʋɛ aɖewo va ɖo kwasiɖa ʋɛ aɖewo. Zi geɖe la, agbenɔnɔ ƒe tɔtrɔ gã aɖe abe nuteɖeamedzi ene gbɔe wòtsona, eye ne wonya ɖe nusi gbɔ wòtso la ɖa le eɖokui si.
• Alɔ̃madɔmadɔ si nɔa anyi didi: Ne alɔ̃madɔmadɔ ƒe kuxi sia le ŋuwò ŋkeke etɔ̃ alo esi wu nenema le kwasiɖa me, hena ɣleti etɔ̃ kple edzivɔ la, míeyɔnɛ be alɔ̃madɔmadɔ si nɔa anyi didi. Le esia ta la, ele vevie ŋutɔ be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo godoo .

Alɔ̃madɔmadɔ ƒomevi vevi kawoe?

Míema alɔ̃madɔmadɔ ɖe hatsotso vevi eve me le alesi wòdzɔnae nu. Enyo be nànya nya siawo elabena wò ɖɔkta ate ŋu azã wo ɣeaɖewoɣi.

Tsɔ kpe ɖe eŋu la, hatsotso aɖe hã li si wotu ɖe ɣeyiɣi si me alɔ̃dɔdɔ ƒe kuxia do mo ɖa dzi:

• Alɔ̃madɔmadɔ si dzea egɔme tso alɔ̃dɔdɔ me : Ɣeyiɣi didi aɖe ƒe alɔ̃dɔdɔ le alɔ̃dɔdɔ megbe.
• Alɔ̃madɔmadɔ: Alɔ̃dɔdɔ enuenu le zã titina.
• Alɔ̃madɔmadɔ si tsaka: Alɔ̃dɔdɔ kple nyɔnyrɔ̃ le zã me hã sesẽna.

Nukawoe hea alɔ̃madɔmadɔ vɛ?

Susu ɖeka aɖeke meli si tae alɔ̃madɔmadɔ ɖo o . Nu geɖewo ate ŋu anɔ anyi siwo gbɔ wòtsona.

Nu Vevi Siwo Gbɔ Wòtso

• Nuteɖeamedzi: Nuteɖeamedzi si dona tso ame ƒe agbenɔnɔ ƒe tɔtrɔ gã aɖe me, abe dɔ gege le ame si, ame vevi aɖe ƒe ku, srɔ̃gbegbe, alo aƒe ʋuʋu ene.
• Mlɔƒe: Nuwo abe toɣliɖeɖe si gbɔ eme, kekeli, alo xɔ si me nèmlɔna (si xɔ dzo akpa alo vuvɔ akpa) ƒe dzoxɔxɔ ene.
• Tɔtrɔ le alɔ̃dɔdɔ me: Jet lag ne wole mɔ zɔm yi duta, tɔtrɔ le dɔme le dɔme, nyɔnyrɔ le zã me kple vidzĩ si wodzi yeyee .
• Nuɖuɖu ƒe nɔnɔmewo: Nuɖuɖu fũu akpa si gogo alɔ̃dɔdɔ ate ŋu ana akɔta nase veve.
• Atike siwo doa ŋusẽ ame zazã: Nuwo abe caffeine alo nicotine ene zazã le ɣeyiɣi si gogo alɔ̃dɔdɔ.
• Ahanono : Togbɔ be ahanono ate ŋu ana nàse le ɖokuiwò me be yedɔ alɔ̃ hã la, menaa alɔ̃dɔdɔ deto o. Àte ŋu anyɔ le zã titina hã.
• Kamedede ƒe anyimanɔmanɔ: Ŋutilã medea kame aɖeke le ŋkekea me o.

Alɔ̃dɔdɔ ƒe Dzadzɛnyenye Masɔmasɔ

• Mlɔƒe yiyi kple nyɔnyrɔ̃ le ɣeyiɣi ɖeka me gbesiagbe o.
• Ŋkeke me alɔ̃dɔdɔ.
• Dɔwɔwɔ, nuɖuɖu, alo TV kpɔkpɔ esime nèbɔbɔ nɔ aba dzi.
• Kpɔkpɔ ŋkuléle ɖe screenwo abe telefon, TV, kple kɔmpiuta ene ŋu hafi amlɔ anyi.

Dɔléle bubuwo alo nusiwo gbɔ wòtsona (Secondary Causes) .

• Susu ƒe lãmesẽkuxiwo: Nɔnɔme siwo woyɔna be blanuiléle kple dzimaɖitsitsi.
• Atike aɖewo: Wonoa atike aɖewo na dɔlélewo abe dzamezã, nulɔdɔ, ʋusɔgbɔdɔ, kple asrã ene.
• Ŋutilã ƒe vevesese: Akɔtave, vevesese si le abe ƒunukpeƒetetedɔ ene si nu sẽna ɖe edzi le zã me.
• Alɔ̃dɔdɔ ƒe kuxi bubuwo:Nɔnɔmewo abe Sleep Apnea (gbɔgbɔtsixe ne wole alɔ̃ dɔm) alo Restless Legs Syndrome (afɔwo ƒe vevesese).
• Lãmetsiŋusẽ ƒe tɔtrɔ: Lãmetsiŋusẽ ƒe tɔtrɔ siwo dzɔna ne dzinukpɔkpɔ, fufɔfɔ, kple dzinukpɔkpɔ nu tso.
• Dɔléle siwo nɔa anyi didi abe suklidɔ, dzidɔ, kple ʋumenugbagbeviɣidɔ ene.

Nukawoe nye alɔ̃madɔmadɔ ƒe dzesiwo?

Menye zã me koe wosea alɔ̃madɔmadɔ ƒe nugbegblẽ le ame ŋu o, ke le ŋufɔke hã.

Aleke nèwɔ kpɔ esia, Ðɔkta?

Ne èyi ɖɔkta si ŋu kuxi sia le gbɔ la, awɔ afɔɖeɖe geɖe be wòase nɔnɔmea gɔme nyuie.

1. Biabia wò tso wò dzesiwo ŋu: Gbã la, ɖɔktaa abia wò tso alesi nèdɔa alɔ̃e, ɣeyiɣi didi si kuxi sia le ŋuwò, ŋusẽ si nèsena le ɖokuiwò me le ŋkekea me, wò agbenɔnɔ, atike siwo nènona, kple wò susu ƒe nɔnɔme ŋu.

2. Alɔ̃dɔdɔ ƒe Ŋkekegbalẽ:Woate ŋu abia tso asiwò be nàŋlɔ alɔ̃dɔdɔ ƒe ŋkekenyuigbalẽ ɖi kwasiɖa ɖeka alo eve. Ŋlɔ nyawo abe ɣeyiɣi si nèmlɔ anyi, ɣeyiɣi si nèdɔ alɔ̃, zi nenie nèfɔ le zã me, kple ɣeyiɣi si nèfɔ le ŋdi me ene ɖi.

3. Atikewɔwɔ me dodokpɔwo: Ɣeaɖewoɣi la, woate ŋu awɔ ʋudodokpɔ atsɔ akpɔe ɖa be nɔnɔme bubu aɖee le kuxia hem vɛ hã. Le kpɔɖeŋu me, ʋudodokpɔ be woatsɔ akpɔ thyroid hormone ƒe agbɔsɔsɔ.

4. Alɔ̃dɔdɔ ŋuti numekuku (Polysomnography): Ne kuxia nu sẽ alo wosusu be nɔnɔme bubu aɖe abe alɔ̃dɔdɔ ƒe gbɔgbɔtsixetsixe ene le ŋuwò la, woate ŋu aɖo wò ɖe alɔ̃dɔƒe be nàtsi afima zã bliboa. Afi siae woléa ŋku ɖe wò ahɔhɔ̃ ƒe dɔwɔwɔ, gbɔgbɔ, kple dzi ƒe tsotso ŋu le ne èle alɔ̃ dɔm.

Nukawoe nye alɔ̃madɔmadɔ ƒe atikewo?

Akpa nyuitɔ kekeakee nye be alɔ̃madɔmadɔ nye dɔléle si woate ŋu ada. Atikewɔwɔmɔnu vovovowo li.

1. Alɔ̃dɔdɔ ƒe Dzadzɛnyenye

Esiawoe nye numame nyui siwo wòle be míatu hafi adɔ alɔ̃ nyuie. Esiawoe nye afɔɖeɖe gbãtɔ kple vevitɔ kekeake le atikewɔwɔ me.

• Mlɔ anyi le ɣeyiɣi ɖeka me gbesiagbe eye nànyɔ le ɣeyiɣi ɖeka me.
• Na wò xɔdɔme nado viviti, wòanɔ anyi kpoo, eye wòanɔ dzoxɔxɔ si sɔ me.
• Ƒo asa na kɔfi, tii, aha sesẽ, kple sigaret nono gaƒoƒo ʋɛ aɖewo hafi nàmlɔ anyi.
• Ƒo asa na alɔ̃dɔdɔ le ŋkeke me.
• Ðe wò aba dzi seɖoƒe na alɔ̃dɔdɔ kple gbɔdɔdɔ ɖeɖeko. Mègawɔ dɔ tso aba dzi alo anɔ TV kpɔm o.
• Wɔ nane si ana nàɖe dzi ɖi hafi amlɔ anyi. Abe agbalẽ xexlẽ, haƒoƒo sese, alo tsilele dzodzoe ene.

2. Sidzedze ƒe Nuwɔna Ŋuti Dɔdamɔnu (CBT) .

Esia nye atikewɔwɔ si wɔa dɔ ŋutɔ atike manɔmee. Tagbɔdɔdala alo susuŋutinunyala si xɔ hehee wɔa dɔ sia. Ekpena ɖe ŋuwò nèdea dzesi wò nɔnɔme gbegblẽwo, vɔvɔ̃wo, kple susu siwo ɖea fu na wò le alɔ̃dɔdɔ ŋu hekpɔa wo dzi. Ekpena ɖe ŋuwò hã be nàtu alɔ̃dɔdɔ ƒe nɔnɔme nyuiwo ɖo.

3. Atikewo zazã

Ne wò alɔ̃madɔmadɔ le dɔ wɔm sesẽ na wò la, wò ɖɔkta ate ŋu aŋlɔ alɔ̃dɔtike si nàzã ɣeyiɣi kpui aɖe na wò. Togbɔ be esiawo ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ hã la, woate ŋu azu numame na wò hã eye wòahe nugbegblẽ le ame ŋu abe ŋkeke me alɔ̃dɔdɔ kple taɖuame ene vɛ. Ele vevie be nàdzro nusiawo me kple wò ɖɔkta .