Mɔ 10 siwo dzi nàto akpe ɖe viwò suea ŋu wòadɔ alɔ̃ nyuie! Srɔ̃ nu tso Alɔ̃dɔdɔ ƒe Dzadzɛnyenye ŋu

Ðe viwòa medɔa alɔ̃ nyuie le zã me oa? Enye nusi sɔ be ɖevi suewo kple tsitsiawo siaa nasesẽ na wo be woadɔ alɔ̃ le zã me. Gake ne esia le dzɔdzɔm gbesiagbe la, etsia dzi na wò abe vidada ene, alo? Alɔ̃dɔdɔ nyuie le vevie ŋutɔ na ɖevi ƒe tsitsi, nusɔsrɔ̃, kple dzidzɔkpɔkpɔ le ŋkekea me katã. Eyata ne ètsɔ ɖe le alɔ̃dɔdɔ ƒe nɔnɔme nyuiwo me vie, si nye alɔ̃dɔdɔ ƒe dzadzɛnyenye le lãmesẽ me , àte ŋu akpɔ kuxi sia gbɔ kpɔnu vaseɖe afi aɖe. Numame siawo kpena ɖe ɖevi siwo alɔ̃madɔmadɔ le ŋu vevietɔ . Na míakpɔ nusiwo nye esiawo ɖaa?

Aleke míakpe ɖe ɖeviwo ŋu woadɔ alɔ̃ nyuie?

Te numame siawo kpɔ be nàkpe ɖe viwòa ŋu wòadɔ alɔ̃ nyuie le zã me:

1. Wɔ ɖe ɖoɖo aɖe koŋ dzi hafi mlɔ anyi

Kpuie ko la, esia fia be nàwɔ ɖoɖo ma ke si naa ame ƒe dzi dzea eme zã sia zã hafi amlɔ anyi. Bu eŋu kpɔ, ne kasia nègblɔ na ɖevi aɖe si ɖeɖi te eŋu le fefe kple dɔwɔwɔ le suku ŋkeke bliboa me be, “Yi alɔ̃!” asesẽ na wo, alo? Ele abe agbagbadzedze be woatɔ te mɔ̃ si le dɔ wɔm kabakaba ene. Esia tae wòle vevie be nàwɔ dzadzraɖo vi aɖe hafi amlɔ anyi, si fia be nàwɔ ɖoɖowɔɖi. Esia ana ɖevia ƒe susu kple ŋutilã siaa nadzra ɖo ɖe alɔ̃dɔdɔ ŋu.

Eyata nukae esia ate ŋu awɔ?

• Àte ŋu atsɔ tsi fafɛ anɔ tsi alo aɖi tsi . Esia ana wò ŋutilã nase le eɖokui me be yeƒe lãme sẽ.
• Àte ŋu ase ha vivi siwo fa miamiamia .
• Anyo hã be nàna gbetike ƒe tii fafɛ (si me sukli mesɔ gbɔ ɖo o ) abe chamomile ene wo.
• Àte ŋu awɔ gbɔgbɔtsixe ƒe kamedede aɖewo . Gblɔ be, "Gbɔ ya sesĩe eye nàgbɔ ya blewuu" kple viwòa.
• Àte ŋu awɔ kamedede bɔbɔe aɖewo siwo ana wò ŋutilã nase le eɖokui me be yeƒe lãme nasẽ.

Nu vevitɔe nye be àte ŋu ade nusianu si ana viwòa nase le eɖokui me be yeƒe dzi dze eme eye yeƒe dzi dze eme. Mehiã be wòanye dɔ geɖe o, ɖeka alo eve koe awɔ dɔ. Nu vevitɔe nye be nàwɔe ɖe ɖoɖo ɖeka nu gbesiagbe.

2. Ðo seɖoƒe na akaɖi siwo klẽna kple elektrɔnikmɔ̃wo le zã me

Lãmetsiŋusẽ aɖe si naa alɔ̃dɔdɔ nyuie, si woyɔna be melatonin , le míaƒe ŋutilã me. Kekeli si klẽna, vevietɔ kekeli blɔ, me nɔnɔ ɖea lãmetsi sia ƒe wɔwɔ dzi kpɔtɔna, si fia be alɔ̃dɔdɔ tsia megbe.

• Dze agbagba nàɖe kekeli si le wò aƒeme dzi akpɔtɔ le fiẽ kple zã me. Ne anya wɔ la, zã akaɖi siwo woate ŋu aɖiɖi alo akaɖi siwo ƒe amadede nye dzoxɔxɔ.
• Seɖoƒe li na kekeli si klẽna kple kekeli blɔ si tso elektrɔnikmɔ̃wo abe TV, telefon, kple tablɛt ene gbɔ. “Zã ƒe ɖoɖo” le telefon geɖe ŋu, zãe.
• Eŋutinunyalawo gblɔ be ele be woatsɔ screenwo katã aɖo vovo gaƒoƒo ɖeka ya teti hafi amlɔ anyi . Ke boŋ xlẽ agbalẽ aɖe alo abe alesi míegblɔe va yi ene la, fia mɔ viwòa be wòawɔ nane si ana wò dzi nadze eme.

3. Ðo Alɔ̃dɔdɔ ƒe Ðoɖowɔɖi Edziedzi

Esia le vevie ŋutɔ. Mlɔƒe yiyi kple nyɔnyrɔ̃ le ɣeyiɣi ɖeka me gbesiagbe kpena ɖe míaƒe ŋutilã ƒe dzɔdzɔme gaƒoɖokui (Circadian rhythm) ŋu wòwɔa dɔ nyuie. Emegbe le fiẽ ƒe ɣeyiɣi nyuitɔ dzi la, lãmetsi si nye Melatonin dona eye alɔ̃dɔdɔ dzea egɔme.

• Negbe ɖe viwòa dze dɔ alo eƒe alɔ̃dɔdɔ vɔ̃ɖi etɔxɛe ko hafi dze agbagba nànyɔ wo le ɣeyiɣi ɖeka me le kwasiɖanuwuwuwo kple ŋkekenyuiwo dzi . Enyo be nàmlɔ eme vaseɖe miniti 30 wu. Mlɔƒe didi wu ema ate ŋu agblẽ nu le woƒe alɔ̃dɔdɔ ŋu le kwasiɖaa me.

4. Na xɔdɔme la nafa, wòado viviti, eye wòanɔ anyi kpoo.

Mlɔƒe ƒe nɔnɔme hã kpɔa ŋusẽ gã aɖe ɖe alɔ̃dɔdɔ nyuie dzi.

• Na xɔa me nafa vie . Àte ŋu azã AC alo fesre. (Gake vidzĩ aɖewo lɔ̃a alɔ̃dɔdɔ le xɔ si me dzoxɔxɔ le me, eyata kpɔe ɖa be viwòa lɔ̃ hã).
• Na xɔa me nado viviti ŋutɔ. Anyo wu be kekeli aɖeke nanɔ asiwò kura o. Tsɔ xɔmetsovɔwo tsyɔ kekelitsoƒe ɖesiaɖe dzi.
• Ðe toɣliɖeɖe dzi kpɔtɔ. Ne gbeɖiɖi aɖewo li siwo womate ŋu aƒo asa na o la, àte ŋu ana tomeka kple alɔ̃dɔdɔ ƒe nutsyɔnu viwòa.

5. Wɔ ɖoɖo nàzã ɣeyiɣi si sɔ ɖe aba dzi

Alɔ̃dɔdɔ ƒe agbɔsɔsɔme si ɖeviwo hiã la toa vovo le woƒe ƒexɔxɔ nu.

• Zi geɖe la , ɖevi siwo xɔ ƒe 6-12) hiãa alɔ̃dɔdɔ gaƒoƒo 9-12 gbesiagbe.
• Ƒewuiviwo hiã be woadɔ alɔ̃ gaƒoƒo 8-10.

Ðo ŋku edzi be ɖewohĩ ɖevi aɖewo ahiã alɔ̃dɔdɔ geɖe wu bubuwo. Ne edze abe ɖeɖi tea viwòa ŋu ɣesiaɣi ene la, ate ŋu adzɔ be medɔa alɔ̃ nyuie o.

6. Na ɣe ƒe keklẽ aɖe nanɔ ŋuwò ne ènya nyɔ ko.

Ɣe dzena le ŋdi me(alo kekeli ɖesiaɖe si klẽna) ƒoa míaƒe ŋutilã, eye wòɖoa dzesi ɖe míaƒe ahɔhɔ̃ be “ŋkekee, ehiã be míaɖe melatonin ƒe wɔwɔme dzi akpɔtɔ.” Esia nana míaƒe ŋutilã dzrana ɖo be yeadze ŋkekea gɔme.

• Ne ɣe ƒe keklẽ sue aɖe koe le ŋdi me le afisi nèle la, àte ŋu atsɔ akaɖi si klẽna ɖe xɔa me be wòasi ne viwòa fɔ.

7. Ðe caffeine dzi kpɔtɔ.

Caffeine nye atike si doa ŋusẽ ame, si fia be exea mɔ na wò be màdɔ alɔ̃ o.

• Eŋutinunyalawo gblɔ be menyo be woana ɖevi suewo nusianu si me caffeine le (e.g. kɔfi, tii, tsokolet, aha fafɛ aɖewo).
• Enyo be ƒewuiviwo nano kɔfi sue aɖe (si mede kɔfi kplu 1 o gbesiagbe, si mede 100mg o). Gake anyo wu be amesiame naƒo asa na caffeine le ŋdɔ ga 3 megbe.

8. Ðe alɔ̃dɔdɔ le ŋkeke me dzi kpɔtɔ

Ƒo asa na viwòa ƒe alɔ̃dɔdɔ le ŋkeke me negbe ɖe wòdɔ alɔ̃ ŋutɔŋutɔ (e.g., ne ele hayahayam tso dɔléle aɖe me). Alɔ̃dɔdɔ le ŋkeke me ate ŋu ana wòasesẽ nɛ be wòadɔ alɔ̃ le zã me, elabena ɖeɖi mate eŋu o.

9. Kamedede le ŋkekea me

Wokpɔe be kamedede le ŋkeke me ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie le zã me. Gake ele be woawɔ kamedede sia hafi fiẽ naɖo. (Kamedede le fiẽ me ate ŋu agblẽ alɔ̃dɔdɔ me ɣeaɖewoɣi.)

• Nuwɔna ɖesiaɖe si ana ɖevi ƒe dzi ƒe tsotso nadzi ɖe edzi abe miniti 30-60 ene (fefe, duƒuƒu, titri) akpe ɖe eŋu wòadɔ alɔ̃ nyuie le zã me.

10. Ne mète ŋu dɔa alɔ̃ o togbɔ be èle nu bubu ɖesiaɖe wɔm hã la, fɔ tso aba dzi.

Ɣeaɖewoɣi la, ɖeviwo nɔa ŋudzɔ vaseɖe aɖabaƒoƒo 30 le alɔ̃dɔdɔ vɔ megbe, alo wotsia dzi hetsia dzimaɖi be yewomate ŋu adɔ alɔ̃ o. Ɣemaɣi la, le nyateƒe me la, anyo be nàfɔ tso aba dzi. Abati nye teƒe si woamlɔ eye woase le wo ɖokui me be yevo, ke menye teƒe si woaʋuʋu wo ɖokui ahatrɔ ahakpe fu le o.

• Tso tso aba dzi eye nàgblɔ na viwòa be wòawɔ nane si ana wòaɖe dzi ɖi eye wòate ɖeɖi ame ŋu vie (e.g., lé ŋku ɖe nɔnɔmetata siwo le agbalẽ me ŋu, wɔ aɖaŋunu bɔbɔe aɖe). Woagadze alɔ̃dɔdɔ gɔme ake le ɣeyiɣi aɖe megbe.

Ne èle numame yeye siawo gɔme dzem la, mègadze agbagba be yeawɔ nusianu zi ɖeka o. Ne èwɔe alea la, ate ŋu azu nu sesẽ na viwòa eye ɖewohĩ malé ɖe wo ŋu o. Dze egɔme kple ɖeka alo eve, eye ne wova zu numame na wò la, tsɔ bubu kpee. Ðo dze kple viwòa, biae be nukae wòate ŋu awɔ fifia, eye nàwɔ tɔtrɔ siawo ɖekaɖeka.

Nu bubu kawoe wòle be manya?

Ne èwɔ nusiawo katã eye viwòa megale alɔ̃ dɔm nyuie o la, ke yi ɖɔkta gbɔ godoo.Alɔ̃dɔdɔ ƒe kuxi aɖewo li, abe alɔ̃dɔdɔ ƒe gbɔgbɔtsixetsixe si xea mɔ na ame ene, siwo hiã be woawɔ atike na wo koŋ hafi woahaya.

Azɔ hã, mègana melatonin-tike, gbetikewo, alo alɔ̃dɔdɔ ƒe atike bubuwo viwòa ɖɔkta ƒe aɖaŋuɖoɖo manɔmee o. Esiawo ate ŋu agblẽ nu le ɖeviwo kple ƒewuiviwo ŋu. Ðo ŋku edzi be ele be atike ɖesiaɖe si woana ɖevi nanɔ ɖɔkta ƒe dzikpɔkpɔ te.

Mlɔeba la, nu vevitɔ kekeake siwo dzi wòle be woaɖo ŋkui

Eyata, ɖewohĩ èse alesi alɔ̃dɔdɔ nyuie le vevie na ɖevi, kple alesi míate ŋu akpe asi ɖe ema ŋui gɔme.

• Ru numame siawo ɖe viwòa me kple dzigbɔɖi kple nuwɔwɔ ɖe ɖoɖo nu . Mègakpɔ mɔ be nusiwo ado tso eme le zã ɖeka me o.
• Na viwòa hã nakpɔ gome le esia me. Bia eƒe susu hã.
• Ðevi ɖesiaɖe to vovo. Ðewohĩ nusi wɔa dɔ na ɖevi ɖeka mawɔ dɔ na ɖevi bubu o. Eyata te kpɔ vie be nàkpɔ nusi awɔ dɔ nyuie na viwòa.

Ne èwɔ ɖe nu sue siawo dzi la, akpe ɖe viwòa ŋu wòadɔ alɔ̃ nyuie. Ekema, ate ŋu anɔ dzidzɔ kpɔm ahanɔ lãmesẽ me ŋkeke bliboa katã!