Ðe viwò ƒewuivi le mlɔm eye wònyɔna tsi megbea? Mina míaƒo nu tso Delayed Sleep-Wake Phase Disorder ŋu!

Ðe viwò ƒewuivi tsia zãtiƒe akpaa? Ðe wòsesẽna ale gbegbe be woanyɔe le ŋdi mea? Ɣeaɖewoɣi la, esia dzɔna le sɔhɛmenɔɣi. Gake ne esia yi edzi wu ɣleti etɔ̃, eye mete ŋu wu eƒe gbesiagbedɔwo nu nyuie o la, ekema dɔléle aɖe si woyɔna be Delayed Sleep-Wake Phase Disorder (DSWPD) ate ŋu anɔ viwòa ŋu. Esia nye alɔ̃dɔdɔ ƒe kuxi si bɔ ɖe ƒewuiviwo dome. Esia ate ŋu ana ame nadɔ alɔ̃ o, susu nanɔ nu ŋu nasesẽ, dzikudodo, kple ɖeɖiteameŋu.

Nukatae nɔnɔme sia si woyɔna be (DSWPD) dzɔna? Nukawoe nye susu siwo tae wòle alea ɖo?

Esesẽ ŋutɔŋutɔ be míagblɔ nusi tututu ta koe nye esia. Gake nu geɖe li siwo ate ŋu anye nusi gbɔ esia tso. Na míakpɔ nusiwo wonye ɖa.

1. Tɔtrɔ si va le ŋutilã ƒe dzɔdzɔme gaƒoɖokui me!

Kpuie ko la, dzɔdzɔme gaƒoɖokui le mí katã ƒe ŋutilã me. Míeyɔa esia hã be míaƒe circadian rhythm . Esiae kpɔa ŋusẽ ɖe míaƒe alɔ̃dɔdɔ kple nyɔnyrɔ̃ɣiwo dzi. Ne míeɖo ƒewuiwo me la, ŋutilã ƒe gaƒoɖokui sia trɔna vie. Eyae nye be míaƒe ahɔhɔ̃ wɔa lãmetsi aɖe si woyɔna be melatonin, si kpena ɖe mía ŋu míedɔa alɔ̃, emegbe vie. Ƒewuivi dɔa alɔ̃ emegbe wu ɖevi alo ame tsitsi. Esia tae wolɔ̃a ŋudzɔnɔnɔ vaseɖe zãtiƒe. Gake le ɖevi si ŋu DSWPD le gome la, vovototo sia sɔ gbɔ vie wu. Esia wɔe be womedɔa alɔ̃ le ɣeyiɣi nyuitɔ dzi o, eye esesẽna ŋutɔ be woafɔ le ŋdi me.

2. Ðewohĩ domenyiŋusẽfianue nye esia.

Ẽ, ne dɔléle sia (DSWPD) dze ame aɖe dzi le ƒomea me la, ate ŋu adzɔ be ɖevia hã naxɔe. Ema fia be domenyiŋusẽfianu ate ŋu akpɔ ŋusẽ ɖe ame dzi. Ne kuxi sia nɔ vidadaa alo fofoa ŋu la, anɔ eme be nɔnɔme sia nadze ɖevia dzi.

3. Didi be yeawɔ ɖeka kple xɔlɔ̃wo

Ƒewuiwo nye ɣeyiɣi si me xɔlɔ̃wo le vevie ŋutɔ. Wodina be yewoaƒo nu kple yewo xɔlɔ̃wo ahanɔ anyi ɖekae. Gake le sukudɔdasiwo kple nusiwo wowɔna kpe ɖe sukunusɔsrɔ̃ ŋu megbe la, ɣeyiɣi si ko wòle be woaɖo dze kple wo xɔlɔ̃wo ahaɖo dze kple wo nɔewo koe nye zã me. Eyata ne wobia ɖevi geɖe be woadɔ alɔ̃ alo aƒo nu kple yewo xɔlɔ̃wo hã la, wotiae be yewoanɔ yewo xɔlɔ̃wo gbɔ vaseɖe zãtiƒe. Esia hã nye susu siwo ta wodɔa alɔ̃ tsi megbe la dometɔ ɖeka.

4. Kekeli si tso telefon la gbɔ, tab la!

Wò telefon alo tablɛt zazã hafi amlɔ anyi va zu numame na ɖevi geɖe. Gake kekeli si klẽna tso mɔ̃ siawo me, vevietɔ kekeli blɔ, kpɔa ŋusẽ ɖe míaƒe ŋutilã ƒe gaƒoɖokui dzi. Etɔxɛe la, eɖea melatonin, si nye lãmetsi aɖe si kpena ɖe ŋuwò nèdɔa alɔ̃, ƒe wɔwɔ dzi kpɔtɔna. Kekeli sia ƒomevi dodo le ɣeɖoto megbe gɔ̃ hã ate ŋu ahe alɔ̃dɔdɔ ɖe megbe. Nenema ke ne ɣea meƒo wò ŋutilã nyuie le ŋdi me o la, ate ŋu akpɔ ŋusẽ ɖe wò ŋutilã ƒe gaƒoɖokui ƒe dɔwɔwɔ hã dzi.

Bu eŋu kpɔ ko, hafi míaƒe ŋutilã ƒe gaƒoɖokui nate ŋu awɔ dɔ nyuie la, ehiã be viviti nado le zã me eye kekeli nanɔ ŋdi me. Ne míaƒe telefon klẽ le zã me la, míaƒe ŋutilã ƒe gaƒoɖokui susuna be ŋkekee gakpɔtɔ nye!

Tsɔ kpe ɖe esiawo ŋu la, nuwo abe dɔwɔwɔ le zã me, mɔzɔzɔ to ɣeyiɣi ƒe didimewo dzi enuenu, kple caffeine nono fũ, abe kɔfi ene, hã ate ŋu ana nɔnɔme sia nadze ame dzi (DSWPD).

Aleke nàwɔ anya ne (DSWPD) le ŋuwò? Nukawoe nye dzesiawo?

Nu vevitɔ si ɖe dzesi le nɔnɔme sia ŋue nye be ame mate ŋu adɔ alɔ̃ le ɣeyiɣi nyuitɔ dzi na suku alo wɔna bubuwo o eye mete ŋu fɔna le ŋdi me o. Etɔxɛe la, ɖevia dina be yeanɔ ŋudzɔ le zãtiƒe eye yeanyɔ le ŋdi me. Esia wɔe be le ŋkekea me la,:

• Ðeɖi te ŋunye ŋutɔ eye alɔ̃ dɔm ɣesiaɣi.
• Esesẽna be wò susu nanɔ sukudɔ alo nu bubu aɖe ŋu.
• Ðewohĩ màse le ɖokuiwò me be dzi madzɔ wò o, ɖeko nàdo dziku ahanɔ dziku dom.
• Esia ate ŋu akpɔ ŋusẽ ɖe nusɔsrɔ̃dɔwo hã dzi.

Enye nusi sɔ be woakpɔ dzesi siawo ɣeaɖewoɣi le ƒewuiviwo me. Esia le alea elabena zi geɖe la, sekɛndrisuku ƒe klasswo dzea egɔme ŋdi kanya ŋutɔ. Ɣemaɣi la, ƒewuivi geɖe ƒe ŋutilã ƒe gaƒoɖokuiwo menɔa klalo be yewoanyɔ o. Gake ne dzesi siawo gakpɔtɔ li wu ɣleti etɔ̃ eye wokpɔ ŋusẽ ɖe ɖevia ƒe gbesiagbedɔwo dzi vevie la, ate ŋu anye (DSWPD). Ne wodɔa alɔ̃ fũ le kwasiɖanuwuwuwo alo ŋkekenyuiwo dzi eye wofɔna tsi megbe la, ema hã nye susu bubu si ta wòle be woabu nɔnɔme sia ŋu.

Aleke ɖɔktawo wɔa anya dɔléle sia (DSWPD)?

Atikewɔwɔ me dodokpɔ aɖeke koŋ meli na esia o. Gake wò ɖɔkta ate ŋu abia tso viwòa si be wòaŋlɔ alɔ̃dɔdɔ ŋuti nuŋlɔɖigbalẽ . Esia fia be ele be nàŋlɔ ɣeyiɣi si womlɔa anyi, ɣeyiɣi si wofɔna, kple alesi ɖeɖi tea wo ŋu le ŋdi kple fiẽ (eɖanye alɔ̃ dɔm alo nyɔ o) gbesiagbe hena kwasiɖa ɖeka ya teti. Ele vevie hã be woade dzesi alesi wodɔa alɔ̃e le kwasiɖanuwuwuwo kple ŋkekenyuiwo dzi, elabena woate ŋu amlɔ eme geɖe wu alo anɔ ŋu emegbe le ŋkeke mawo dzi.

Ɣeaɖewoɣi la, viwòa abia tso viwòa si be wòado mɔ̃ sue aɖe (si woyɔna be actigraph ) si ŋlɔa ɣeyiɣi si ŋutilãa le ɖiɖim ɖe eme kple ɣeyiɣi si wòle dɔ wɔm. Esia ate ŋu akpe ɖe ŋuwò nàɖo kpe nusi nèŋlɔ ɖe wò alɔ̃dɔdɔ ŋuti nuŋlɔɖigbalẽ me dzi.

Aleke wokpɔa dɔlélea (DSWPD) gbɔe?

Viwòa ƒe ɖɔkta aɖo aɖaŋu geɖe siwo dzi nàto akpe asi ɖe nɔnɔme sia ŋu.

1. Ðo alɔ̃dɔdɔ ŋuti dzadzɛnyenye ƒe nɔnɔme nyuiwo anyi

Esiae nye afɔɖeɖe gbãtɔ kple vevitɔ kekeake si nàte ŋu awɔ le dɔlélea dada me (DSWPD). Ema nye:

• Na wòazu numame na wò be nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe (dze agbagba nàlé esia me ɖe asi alesi nàte ŋui le kwasiɖanuwuwuwo).
• Na wò xɔdɔme nafa, wòado viviti, eye wòanɔ anyi kpoo .
• Ƒo asa na nuɖuɖu siwo me caffeine le abe kɔfi, tii, kple tsokolet ene nono gaƒoƒo ɖeka alo eve hafi amlɔ anyi.
• Mègaɖu nu kpekpewo hafi amlɔ anyi o.
• Ƒo asa na wò telefon, tablɛt, alo TV zazã hafi amlɔ anyi. Ke boŋ àte ŋu awɔ nane si ana nàɖe dzi ɖi abe agbalẽ xexlẽ alo haƒoƒo sese ene.
• Kamedede le ŋkeke me ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie, gake ƒo asa na kamedede sesẽ si te ɖe ɣeyiɣi si me nàmlɔ anyi ŋu.

2. Wò ŋutilã ƒe gaƒoɖokui nana wòazu numame na wò be wòawɔ dɔ do ŋgɔ vie

(DSWPD) Mɔnu sia ate ŋu akpe ɖe ame ŋu ne dzesiawo mesẽ akpa o. Nusi nèwɔnae nye be nàʋu viwòa ƒe mlɔƒe aɖabaƒoƒo 15-30 do ŋgɔ gbesiagbe . Le kwasiɖa ɖeka alo eve megbe la, ele be viwòa nate ŋu amlɔ anyi le ɣeyiɣi nyuitɔ dzi. Esia bia dzigbɔɖi vi aɖe.

3. Melatonin ƒe kpeɖeŋutɔ nono

Esiawo zazã ate ŋu akpe ɖe viwòa ŋu wòadɔ alɔ̃ kaba vie le fiẽ me. Ke hã, mègana esiawo viwòa ne mèƒo nu kple wò ɖɔkta o. Bia wò ɖɔkta ne wosɔ na viwòa kple agbɔsɔsɔme si nàna wo. Melatonin kpeɖeŋutɔ menye atike si ŋu wowɔ ɖoɖo ɖo o. Eyata anyo be nàbia wò ɖɔkta tso atike siwo dzi nèka ɖo ŋu.

4. Kekeli ƒe atikewɔwɔ

Kekeli si klẽna le ŋdi me ate ŋu axe mɔ ɖe melatonin ƒe wɔwɔ nu eye wòanyɔ ahɔhɔ̃a. Esia fia be anyo wu be nàtsi tre ɖe fesre aɖe gbɔ ne èfɔ le ŋdi me eye nèdo go hena ɣeyiɣi aɖe. Azɔ hã, ƒo asa na akaɖi siwo le keklẽm le fiẽ kple zã me, vevietɔ akaɖi blɔ si tso elektrɔnikmɔ̃wo gbɔ.

5. Ɣeyiɣi ƒe Dɔdamɔnu

Esia nye mɔnu si wozãna le dɔléle siwo nu sẽ wu me. Nusi nèwɔna le go sia mee nye be nàhe ɖevia ƒe alɔ̃dɔdɔ ɖe megbe gaƒoƒo 2-3 gbesiagbe. Le kwasiɖa ɖeka alo eve megbe la, ɖevia ate ŋu ayi anyimlɔɣi si wòdi. Gake hafi ɖevia nate ŋu awɔ esia la, ele be wòate ŋu adɔ alɔ̃ le ŋkekea me kwasiɖa ɖeka alo eve. Eyata anyo wu be nàwɔ esia le suku ƒe mɔkeke didiwo me. Ele be woawɔ mɔnu sia le atikewɔlawo ƒe aɖaŋuɖoɖo nu godoo.

Aleke mate ŋu akpe ɖe vinye ŋu le (DSWPD) me?

Abe dzila ene la, àte ŋu akpe ɖe viwòa ŋu wòakpɔ nɔnɔme sia gbɔ.

• Ƒo nu tso alɔ̃dɔdɔ ƒe dzadzɛnyenye nyui ŋu na viwòa . Fia wo alesi wòle vevie be woana woƒe xɔdɔme nafa, viviti, eye tomefafa nanɔ anyi. Le esi teƒe be nàdze agbagba awɔ tɔtrɔ gãwo zi ɖeka la, dze egɔme kple tɔtrɔ sue ɖeka alo eve siwo viwòa ate ŋu awɔ. Kafu viwòa ne tɔtrɔ sue mawo kpɔ dzidzedze.
• Ƒo nu kple viwòa ƒe nufialawo alo sukua ƒe mɔfiala aɖe be nàkpɔe ɖa be viwòa ate ŋu adzo le ŋdi me nusɔsrɔ̃wo me hã.
• Ne anya wɔ la, wɔ viwòa ƒe ŋdɔ me dɔwɔnawo do ŋgɔ vie.Kpɔe ɖa be àte ŋui hã. Ne vovoɣi geɖe li le ŋdɔ kple fiẽ me la, mahiã be ɖevia nanɔ ŋu vaseɖe zãtiƒe hafi awɔ sukudɔdasiwo alo aƒo nu kple exɔlɔ̃wo o.

Ðo ŋku edzi be menye ɖevia ƒe vodadae nye esia o. Menye nusi wowɔna le kuviawɔwɔ tae o. Enye nɔnɔme si tso tɔtrɔ siwo vaa woƒe ŋutilã me gbɔ. Eya ta, wɔ nu ɖe ​​ɖevia ŋu le nugɔmesese, dzigbɔɖi, kple lɔlɔ̃ me.

Nu bubu kae wòle be nànya?

Togbɔ be atike aɖeke meli na DSWPD o hã la, ƒewuivi geɖe tsina wu dɔlélea ne wole tsitsim. Ne woge ɖe sɔhɛmenɔɣi la, zi geɖe la, woƒe alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe nɔnɔme dzea tɔtrɔ gɔme do ŋgɔ vie.

Hafi ɣemaɣi naɖo la, àte ŋu akpe ɖe viwòa ŋu wòawɔ ɖe aɖaŋuɖoɖo siawo dzi eye nàkpɔ egbɔ be yekplɔ viwòa yi ɖadoe kpɔ le atikewɔƒe edziedzi. Ele vevie be nàƒo nu kple wò ɖɔkta edziedzi eye nàna kpekpeɖeŋu si viwòa hiã.

Gbedasi si Wotsɔ Yi Aƒeme

• Ne viwò ƒewuivi yi edzi le zãtiƒe eye wòsesẽna nɛ be wòafɔ le ŋdi me la, ate ŋu anye Delayed Sleep-Wake Phase Disorder (DSWPD) .
• Susu geɖewo li siwo tae wòle alea ɖo, eye wo dometɔ vevitɔe nye tɔtrɔ siwo vaa ŋutilã ƒe gaƒoɖokui si dzɔna le ƒewuiwo me.
• Nuwo abe alɔ̃dɔdɔ nyuie, atikewɔwɔ si me kɔ, kple ne ehiã la, melatonin kpeɖeŋutɔ (le atikewɔlawo ƒe aɖaŋuɖoɖo te) ate ŋu akpe ɖe ame ŋu wòaɖu nɔnɔme sia dzi.
• Dzigbɔɖi, nugɔmesese, kple atikewɔwɔ ƒe kpekpeɖeŋu le vevie ŋutɔ le mɔzɔzɔ sia me. Ðevi akpa gãtɔ tsina wu nɔnɔme sia ne wole tsitsim.

Ne èsusu be kuxi aɖe le viwòa ŋu abe esia ene la, anyo wu be màgatsi dzodzodzoe ahayi ɖɔkta gbɔ aɖaɖo aɖaŋu na wò o.

Alɔ̃dɔdɔ, ƒewuiwo, DSWPD, Delayed Sleep-Wake Phase Disorder, melatonin, alɔ̃dɔdɔ ƒe kuxiwo, ŋutilã ƒe gaƒoɖokui