Ðe viwò ƒewuivi le alɔ̃ dɔm nyuiea? (Ƒewuiviwo ƒe Alɔ̃dɔdɔ) Mina míakpɔ esia gbɔ!

Ðe vi aɖe le asiwò le aƒeme si tsi vie fifia, si fia be ele suku dem, eye wògogo ƒewuiwoa? Nu geɖewo le edzi yim le woƒe agbe me le ɣeyiɣi sia me, alo? Sukudɔwo, dzeɖoɖo kple xɔlɔ̃wo, modzakaɖeɖe yeyewo... Le esiawo katã ta la, alɔ̃dɔdɔ nyuie, si me woaɖe dzi ɖi le ate ŋu anye kuxi gã aɖe ɣeaɖewoɣi. Gake ènyaa, alɔ̃dɔdɔ le vevie na ɖevi si xɔ ƒe sia ƒe ŋutilã kple susu ƒe tsitsi. Eyata, mina míaƒo nu egbea tso alesi nàkpe ɖe viwò ƒewuivi ŋu wòadɔ alɔ̃ nyuie ŋua?

Nukatae alɔ̃dɔdɔ le vevie na mía vi suewo nenema gbegbe ɖo?

Menye ŋku tutu koe alɔ̃dɔdɔ nye o. Enye ɣeyiɣi xɔasi aɖe be míagade dzo míaƒe ŋutilã kple susu me ahadzrae ɖo. Esia le vevie ŋutɔ le ƒewuiwo me.

Le ŋutilã ƒe tsitsi kple lãmesẽ ta

Ènya be míaƒe ŋutilãe wɔa ‘Tsitsi ƒe Lãmetsiŋusẽ’ wu ne míedɔ alɔ̃a? Lãmetsi sia kpena ɖe ɖevia ŋu wòkɔna, eƒe ŋutilã lolona, ​​eye wòdoa ŋusẽ lãmekawo. Menye ema ɖeɖeko o, ke ne míedɔ alɔ̃ nyuie la, míaƒe dɔlélenutsiŋutete hã gasẽna ɖe edzi. Ekema, míegadzea dɔ boo o. Ne míedɔ alɔ̃ nyuie o la, mía vi ate ŋu adze dɔ zi geɖe eye wòase le eɖokui me be kuvia le ye ŋu.

Na susu ƒe nyonyo kple ahɔhɔ̃ ƒe dɔwɔwɔ

Alɔ̃dɔdɔ hã le vevie ŋutɔ na míaƒe susu. Alɔ̃dɔdɔ kpena ɖe ame ŋu wòɖea ‘nuteɖeamedzi’ alo susu ƒe agba si ƒoa ƒu ɖe ŋkekea me katã dzi kpɔtɔna. Ne ɖevi dɔ alɔ̃ nyuie la, enɔa bɔbɔe na wo be woalé ŋku ɖe nuwo ŋu nyuie ahaɖu woƒe seselelãmewo dzi. Azɔ hã, ŋkuɖodzinuwo nɔa ahɔhɔ̃a me, eye wòkpena ɖe mía ŋu míesea nuwo gɔme nyuie wu eye míaƒe susu nɔa nu ŋu ne míele alɔ̃ dɔm. Lãmetsiŋusẽ si nye ‘Melatonin’ hã do ƒome kple alɔ̃dɔdɔ, elabena ekpɔa míaƒe alɔ̃dɔdɔ-nyɔnyrɔ̃ ƒe tsatsam dzi.

Na nusɔsrɔ̃ nakpɔ dzidzedze

Sukudɔwo, hehenana, dodokpɔwo... esiawo katã bia be ɖevi ƒe ahɔhɔ̃ nawɔ dɔ nyuie, alo? Ne ɖevi dɔ alɔ̃ nyuie la, ŋutete si le esi be wòaɖo ŋku nusiwo wòsrɔ̃ dzi, asrɔ̃ nu yeyewo, ahakpɔ kuxiwo gbɔ la dzina ɖe edzi. Aleke ɖevi ate ŋu ase nusɔsrɔ̃wo gɔme esime wòle alɔ̃ dɔm, alo?

Alɔ̃dɔdɔ agbɔsɔsɔme kae ƒewuivi hiã gbesiagbe?

Le mama dedie nu la, ɖɔktawo gblɔ be ƒewuivi si xɔ tso ƒe 13 va ɖo ƒe 18 hiã alɔ̃dɔdɔ gaƒoƒo 8 va ɖo 10 gbesiagbe . Gake esia ate ŋu ato vovo vie tso ɖevi ɖesiaɖe gbɔ. Ðevi aɖewo ate ŋu ahiã gaƒoƒo 8, gake bubuwo ya ahiã abe gaƒoƒo 9 ene. Nu vevitɔe nye be nàkpɔe ɖa be gbɔdzɔe le viwòa ŋu eye ɖeɖi metea eŋu o ne wofɔ le ŋdi me hã.

Nukatae wòsesẽna na wo ɣeaɖewoɣi be woadɔ alɔ̃ nyuie?

Fifia ɖewohĩ ànɔ ɖokuiwò biam be, "Ne míehiã alɔ̃dɔdɔ alea gbegbe la, nukatae mía viwo medɔa alɔ̃ nyuie o?" Susu geɖe ate ŋu anɔ anyi si tae.

Ŋutilã ƒe tɔtrɔ

Ƒewuiwo nye ɣeyiɣi si me tɔtrɔ gãwo va le ŋutilã me. Le ɣeyiɣi sia me la, woƒe ‘Circadian Rhythm’ , si nye ŋutilãa ƒe dzɔdzɔme alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe tsatsam la tsia megbe vie. Kpuie ko la, ate ŋu asesẽ na wo be woadɔ alɔ̃ le zã me eye wòasesẽ na wo be woafɔ le ŋdi me. Esia menye woƒe vodada o, ke boŋ dzɔdzɔme nu.

Hehenana kple dɔwɔna siwo wowɔna kpe ɖe sukunusɔsrɔ̃ ŋu

Le suku ƒe sukudɔdasiwo, dɔwo, nusɔsrɔ̃ hena dodokpɔwo, hehenana ƒe klasswo, kamedefefewo, hadzidzi ƒe klasswo... esesẽna na ɖeviwo be woakpɔ ɣeyiɣi adɔ alɔ̃. Ŋkeke aɖewo la, woate ŋu anɔ nu srɔ̃m vaseɖe zãtiƒe.

Hadomegbenɔnɔ kple screen time

Le ƒe sia me la, nuƒoƒo kple xɔlɔ̃wo, hadomenyatakakadzraɖoƒewo dzi nɔnɔ, kple videofefewo ƒoƒo le vevie na wo ŋutɔ. Eyata, wò telefon alo kɔmpiuta dzi nɔnɔ vaseɖe zãtiƒe ate ŋu ahe wò alɔ̃dɔdɔ ɖe megbe. Kekeli blɔ si dona tso screen siawo me ɖea lãmetsi si nye ‘Melatonin’ , si kpena ɖe ŋuwò nèdɔa alɔ̃ la ƒe wɔwɔ dzi kpɔtɔna.

Nuteɖeamedzi

Dzimaɖitsitsi, si tso nuwo abe dodokpɔwo, kuxiwo kple xɔlɔ̃wo, kple dzimaɖitsitsi ɖe etsɔme ŋu, alo ɣeaɖewoɣi blanuiléle gɔ̃ hã gbɔ ate ŋu agblẽ alɔ̃dɔdɔ me. Aleke nàwɔ adɔ alɔ̃ nyuie ne kuxi aɖe le susu me na wò?

Aleke nàwɔ anya ne viwòa mele alɔ̃ dɔm nyuie o?

Dzesi aɖewo li siwo ate ŋu akpe ɖe ŋuwò nànya be viwòa mele alɔ̃ dɔm nyuie o:

• Esesẽna ŋutɔ be mafɔ le ŋdi me, eye mesena le ɖokuinye me be alɔ̃ le wuyem ne mefɔ gɔ̃ hã.
• Medɔa alɔ̃ ɣesiaɣi le ŋkekea me, eye medɔa alɔ̃ le klass gɔ̃ hã.
• Medoa dziku vevie, medoa dziku le nu suesuesuewo ta, eye nye seselelãme trɔna ɣesiaɣi.
• Esesẽna be maɖo ŋku nuwo dzi, eye nyemete ŋu tsɔa susu ɖoa nu ŋu o.
• Dɔléle suesuesuewo abe dzamezã ene dzea dzinye enuenu.
• Nuɖuɖu ʋɛ alo geɖe ɖuɖu wu tsã.
• Ðetsɔleme ɖe nusɔsrɔ̃dɔwo ŋu dzi ɖena kpɔtɔna, eye dzesiwo dzi ɖena kpɔtɔna.

"Ðo ŋku edzi be menyo be nànɔ zã ɖeka alo eve o. Gake ne dzesi siawo gakpɔtɔ li la, ele be nàtsi dzi."

Aleke míate ŋu akpe asi ɖe eŋu abe dzilawo ene?

Enyo, azɔ na míakpɔ alesi míate ŋu akpe ɖe nɔnɔme sia ŋui ɖa. Ne míewɔ dɔ ɖekae kple ɖevia hewɔ ɖoɖo aɖe la, kuxi sia ate ŋu akpe ɖe eŋu ŋutɔ.

1. Mina míaƒo nu faa.

Nu gbãtɔ si nàwɔe nye be nàƒo nu tso esia ŋu na viwòa le dziɖeɖi kple lɔlɔ̃ me . Bia wo nukatae womate ŋu adɔ alɔ̃ o kple nukawoe nye woƒe kuxiwo hã. Le esi teƒe be nàhe to na wo la, na woanya be yele afima be yeakpe ɖe yewo ŋu.

2. Wɔ nɔnɔme si me alɔ̃dɔdɔ le

Ele be ɖevia ƒe xɔdɔme nanye teƒe si sɔ na alɔ̃dɔdɔ.

• Ele be xɔa me nado viviti, tomefafa, eye wòafa vie .
• Ele be aba, mattress, kple akɔtaɖonu nanɔ bɔbɔe.
• De dzi ƒo na viwòa be wòate ɖa tso screenwo abe telefon, tablɛt, kple TV ene gbɔ gaƒoƒo ɖeka ya teti hafi amlɔ anyi. Anyo wu ne woate ŋu atsɔ esiawo ade xɔdɔme godo.

3. Alɔ̃dɔdɔ ƒe ɖoɖowɔɖi si mewɔa tɔtrɔ o

Ele vevie ŋutɔ be wòazu numame na wò be nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe. Le kwasiɖanuwuwuwo gɔ̃ hã la, dze agbagba be màgatrɔ ɣeyiɣi siawo ɖedzesi o. (Le kpɔɖeŋu me, mewu gaƒoƒo ɖeka megbe o). Woyɔa esia be ‘alɔ̃dɔdɔ ƒe dzadzɛnyenye’ nyui me léle ɖe asi .

4. Ðiɖiɖeme ƒe nɔnɔmewo hafi amlɔ anyi

De dzi ƒo na viwòa be wòawɔ nane si ana eƒe susu nadze akɔ anyi eye wòana eƒe ŋutilã naɖe dzi ɖi hafi amlɔ anyi.

• Tsi dzodzoe tsilele.
• Agbalẽ si me kɔ xexlẽ (menye le screen dzi o!).
• Hadzidzi si me dziɖeɖi le sese.
• Nane abe gbɔgbɔ ƒe kamedede ene wɔwɔ.

5. Caffeine kple sukli dzi ɖuɖu

Ƒo asa na tii, kɔfi, kple aha fafɛ aɖewo siwo me caffeine le nana le fiẽ kple zã me. Azɔ hã, ƒo asa na nuɖuɖu kple nunono siwo me sukli sɔ gbɔ ɖo le zã me. Esiawo ate ŋu agblẽ alɔ̃dɔdɔ me.

6. Kamedede ƒe vevienyenye

Kamedede le ŋkeke me ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie le zã me. Gake menyo be nàde kame sesĩe hafi amlɔ anyi tututu o, elabena ate ŋu aʋã wò ŋutilã wòagbɔ eme. Fefe alo azɔlizɔzɔ le fiẽ me nyo.

7. Screen ɣeyiɣi zazã nyuie

Esia nye kuxi gãtɔ kekeake siwo míedoa goe egbea la dometɔ ɖeka. Ƒo nu kple viwòa eye nàɖo seɖoƒe na ɣeyiɣi si nàzã le screen dzi . Àte ŋu ato nane abe "digital curfew" si dzudzɔ mɔ̃wo abe telefon kple tablɛt ene zazã gaƒoƒo ɖeka ya teti hafi amlɔ anyi la vɛ.

8. Kpe asi ɖe ɣeyiɣi zazã nyuie ŋu

Kpe ɖe viwòa ŋu wòada asɔ le sukudɔwo, modzakaɖeɖewo, kple modzakaɖeɖewo me. Na wòazu numame na wo be woawɔ ɖoɖo ɖe woƒe ŋkekea ŋu ahawɔ ɖoɖo ɖe woƒe dɔwɔnawo ŋu. To mɔ sia dzi la, dɔ geɖe manɔ wo ŋu woaƒo ƒu o vaseɖe zãtiƒe.

9. Mina míanye kpɔɖeŋu nyui hã.

Ne míetsia anyi vaseɖe zãtiƒe nɔa television kpɔm henɔa míaƒe telefonwo dzi la, aleke míate ŋu afia numame nyuiwo mía viwo? Enye kpɔɖeŋu nyui aɖe na mía viwo be woadze alɔ̃dɔdɔ ƒe nɔnɔme nyuiwo yome alesi woate ŋui.

Ɣekaɣie wòle be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo?

Ne ète nusiawo katã kpɔ, gake alɔ̃dɔdɔ ƒe kuxiwo gakpɔtɔ le viwòa ŋu, alo ne edɔ alɔ̃ akpa alo tsi dzimaɖi la, anyo wu be nàyi ɖɔkta gbɔ aɖaɖo aɖaŋu na wò . Ðewohĩ atikewɔwɔ me susu bubu aɖe hã li si tae alɔ̃madɔmadɔa alo alɔ̃madɔmadɔ ƒe kuxia tso . Azɔ hã, susu ƒe lãmesẽnyawo abe dzimaɖitsitsi alo blanuiléle ene hã ate ŋu akpɔ ŋusẽ ɖe alɔ̃dɔdɔ dzi.

Nya kpui siwo dzi wòle be míaɖo ŋkui

Alɔ̃dɔdɔ nyuie nana ɖevi sue nye ga gã aɖe si woatsɔ ade woƒe lãmesẽ me le etsɔme.

• Alɔ̃dɔdɔ nyuie le vevie na ŋutilã kple susu ƒe tsitsi.
• Ƒewuiviwo hiã alɔ̃dɔdɔ gaƒoƒo 8-10 gbesiagbe.
• Se nusiwo gbɔ alɔ̃madɔmadɔ tsona gɔme eye nàdi egbɔkpɔnuwo ɖekae kple viwòa .
• Alɔ̃dɔdɔ ƒe ɖoɖowɔɖi si mewɔa tɔtrɔ o, nɔnɔme si me alɔ̃dɔdɔ le , kple ɣeyiɣi si wozãna le screen dzi dzi kpɔkpɔ le vevie ŋutɔ.
• Na lɔlɔ̃, nugɔmesese, kple kpekpeɖeŋu nana viwòa.
• Ne kuxia gakpɔtɔ li la, mègahe ɖe megbe le atikewɔlawo ƒe aɖaŋuɖoɖo didi me o .

Ðo ŋku edzi be menye wò ɖeka koe le mɔzɔzɔ sia me o. Ne ègbɔ dzi ɖi vie hesea nu gɔme na wò la, àte ŋu akpe ɖe viwòa ŋu godoo be wòadɔ alɔ̃ nyuie, eye wòasɔ.

Ƒewuiviwo ƒe Alɔ̃dɔdɔ, Ðeviwo ƒe Alɔ̃dɔdɔ, Alɔ̃dɔdɔ ƒe Kuxiwo, Alɔ̃madɔmadɔ, Dzilanyenye ƒe Aɖaŋuɖoɖowo, Ƒewuiviwo ƒe Alɔ̃dɔdɔ Sri Lanka, Alɔ̃dɔdɔ ƒe Dzadzɛnyenye