Ðe ƒewuivi aɖe le asiwò le aƒeme si xɔ wu ƒe wuietɔ̃a? Ne nenemae la, ke dzeɖoɖo sia le vevie na wò. Dzila geɖe tsi dzi fifia be yewo vi ƒewuiviwo mele alɔ̃ dɔm nyuie o. Esia nye nya vevi aɖe elabena alɔ̃dɔdɔ nyuie le vevie na ƒewuiviwo ƒe ŋutilã kple susu ƒe nyonyo.
Alɔ̃dɔdɔ agbɔsɔsɔme kae viwò ƒewuivi hiã ŋutɔŋutɔ?
Kpuie ko la, ƒewuivi—vevietɔ esi le sekɛndrisuku—hiã vevie be wòadɔ alɔ̃ gaƒoƒo 8 va ɖo 10 le zã ɖeka me . Ke hã, abe alesi nènyae ene la, ɖevi geɖe xɔa ga si mede ema kura o egbea. Ðewohĩ àsusu be, “Nuka gblẽ le gaƒoƒo ʋɛ aɖewo ƒe bublu ŋu?” Taflatse, mègasusui nenema o. Nu ɖedzesiwo dona tso alɔ̃madɔmadɔ me.
Bu alesi wòsesẽna na sukuvi be wòatsɔ eƒe susu aɖo klass ne ɖeɖi te wo ŋui ŋu kpɔ. Ðewohĩ asesẽ na wo be woase nusi me ɖem na nufiala la le gɔme, si ana woƒe sukudede ƒe ŋutete naɖiɖi. Gakpe ɖe eŋu la, alɔ̃madɔmadɔ nana ʋufɔkuwo ƒe afɔkua dzina ɖe edzi elabena esesẽna be woanɔ ŋudzɔ eye woƒe susu nanɔ nu ŋu ne ɖeɖi te ametia ŋu. Tsɔ kpe ɖe eŋu la, le sɔhɛ kamedefefewɔlawo gome la, alɔ̃madɔmadɔ ate ŋu aɖe woƒe dɔwɔwɔ dzi akpɔtɔ. Alɔ̃madɔmadɔ hã nye nu vevi aɖe si hea dzikudodo, seselelãme ƒe tɔtrɔ, kple susu ƒe lãmesẽkuxiwo abe dzimaɖitsitsi kple blanuiléle gɔ̃ hã vɛ . Eyata alɔ̃dɔdɔ menye nusi woabu nu tsɛe o.
Nu ka tae ƒewuiviwo wɔa avu kple alɔ̃dɔdɔ?
Na míalé ŋku ɖe nusita alɔ̃dɔdɔ ƒe kuxi siawo doa mo ɖa le ƒewuiwo me ŋu. Nu vevi geɖewo li siwo ŋu wòle be míadzro.
Sukudede ƒe nyaƒoɖeamenu kple agbenɔnɔ si me vovo mele o
"Nu gbãtɔ kple vevitɔe nye ɣeyiɣi si woadze suku gɔme kaba . Zi geɖe la, ele be mía viwo nadzo le afima ŋdi kanya ŋutɔ. Tsɔ kpe ɖe eŋu la, hehenana ƒe klasswo, kamedefefewɔnawo, kple nu vovovo siwo wowɔna kpe ɖe sukunusɔsrɔ̃ ŋu hã li. Nudidi siawo katã ɖea woƒe alɔ̃dɔdɔ ƒe ɣeyiɣi dzi kpɔtɔna ŋutɔ. Bu ɖevi si srɔ̃a nu vaseɖe zãtiƒe, dea klass bubuwo, eye ɖeɖi tea eŋu le aƒeme;aleke woate ŋu adɔ alɔ̃ gaƒoƒo 8 va ɖo 10 ŋutɔŋutɔ do ŋgɔ be wòagafɔ kaba ake?Enye kuxi ŋutɔŋutɔ.
Tɔtrɔ siwo va le woƒe nugbagbewo ƒe gaƒoɖokui me!
Nu vevi eveliae nye be, ne ɖeviwo ge ɖe woƒe ƒewuiwo me la, tɔtrɔ aɖe vaa woƒe gaƒoɖokui si wodzina le dzɔdzɔme nu me . Esia le vevie ŋutɔ. Kpuie ko la, míaƒe ŋutilã wɔa lãmetsi aɖe si kpena ɖe ame ŋu wòdɔa alɔ̃, si woyɔna be melatonin . Le ɖevi suewo kple ame tsitsiwo gome la, zi geɖe la, melatonin wɔwɔ dzea egɔme le fiẽ me, si wɔnɛ be wodɔa alɔ̃ le zã me. Gake enyo be míade dzesii be le ƒewuiviwo gome la, melatonin ƒe wɔwɔme tsia megbe le dzɔdzɔme nu. Esia fia be woƒe ŋutilã medzea dzadzraɖo ɖe alɔ̃dɔdɔ ŋu gɔme o vaseɖe esime anɔ abe ga 10:30 alo 11:00 PM ene. Eyata ne ele be woafɔ kaba ayi suku la, ɖeko womedɔa alɔ̃ nyuie o. Menye woƒe vodadae nye esia o; enye dzɔdzɔmeŋusẽ ƒe tɔtrɔ si dzɔna le agbe ƒe akpa sia.
Mɔ̃ɖaŋununya ƒe ŋusẽkpɔɖeamedzi – telefonwo, kɔmpiutawo, kple TV
Nu vevi etɔ̃liae nye asitelefon, kɔmpiuta, tablɛt, kple television siwo nye gbesiagbegbenɔnɔ ƒe akpa aɖe fifia. Ƒewuivi geɖe zãa mɔ̃ siawo hafi mlɔa anyi, eɖanye sukudɔdasiwo alo modzakaɖeɖe o. Susu ka kee ɖale eŋu o, kekeli si klẽna si screen siawo dona, vevietɔ kekeli blɔ , gahea melatonin lãmetsi si ŋu míeƒo nu tsoe va yi ƒe wɔwɔ ɖe megbe. Esia fia be ŋutilãa mexɔa dzɔdzɔmedzesi si woatsɔ adzra ɖo ɖe alɔ̃dɔdɔ ŋu o, si wɔnɛ be woʋuʋuna hetrɔna le aba dzi. Ɣeaɖewoɣi la, wobuna le dzeɖoɖo kple xɔlɔ̃wo alo tsatsa le hadomenyatakakadzraɖoƒewo me evɔ womenya alesi gbegbe wòtsi megbe o. Esia nye nu vevi aɖe si gbɔ alɔ̃dɔdɔ ƒe megbetsitsi tsona.
Eyata aleke nàte ŋu akpe ɖe viwò ƒewuivi ŋu wòadɔ alɔ̃ nyuie?
Fifia si nèse kuxiawo kple nusiwo gbɔ wotso gɔme la, mina míadzro nusi mí dzilawo míate ŋu awɔ me. Nu vevitɔ kekeakee nye be nàɖo dze faa kple viwòa xɔlɔ̃wɔwɔtɔe le mɔ si gɔme wòate ŋu ase nu. Ðe asixɔxɔ si le alɔ̃dɔdɔ nyui ŋu kple alesi wòle vevie na woƒe nusɔsrɔ̃ kple lãmesẽ me. Emegbe, àte ŋu ate afɔɖeɖe siawo wɔwɔ ɖe ɖoɖo nu kpɔ.
Ðo alɔ̃dɔdɔ kple ŋudzɔnɔnɔ ƒe ɖoɖowɔɖi si mewɔa tɔtrɔ o
Gbã la, de dzesi ɣeyiɣi si tututu wòle be viwòa nyɔ ayi suku. Emegbe, xlẽ gaƒoƒo 8 ya teti (le nɔnɔme nyuitɔ me la, gaƒoƒo 9) be nànya ɣeyiɣi si nàmlɔ anyi . Le kpɔɖeŋu me, ne ehiã be woafɔ le ŋdi ga 6:00 me la, ele be woamlɔ aba dzi hafi zã ga 10:00 naɖo. Ele vevie be míalé ɖoɖowɔɖi sia me ɖe asi ɣesiaɣi le sukuŋkeke atɔ̃awo me. Le kwasiɖanuwuwuwo gɔ̃ hã (Memleɖa kple Kwasiɖagbe) , dze agbagba nànɔ tetem ɖe nyɔnyrɔ̃ kple alɔ̃dɔdɔ ƒe ɣeyiɣi siawo ŋu alesi nàte ŋui. Ne viwòa nɔa ŋu vaseɖe zãtiƒe ŋutɔ eye wòdɔa alɔ̃ vaseɖe ŋdɔ ga wuieve le kwasiɖanuwuwuwo nana wòsesẽna na viwòa ŋutɔ be wòatrɔ ɖe eƒe alɔ̃dɔdɔ ŋu le Memleɖagbe.
"Ðo ŋku edzi be womate ŋu atu numame siawo ɖo le zã ɖeka me o. Ne viwòa gbɔ dzi ɖi kple kutrikuku la, atrɔ ɖe nɔnɔmeawo ŋu. Mègazi wo dzi o, ke boŋ tsɔ lɔlɔ̃ kple nugɔmesese fia mɔe."
Numame bubu siwo doa alɔ alɔ̃dɔdɔ nyuie!
Asitɔtrɔ sue bubu geɖewo li siwo ate ŋu akpe ɖe mía viwo ŋu woadɔ alɔ̃ le zã me. Ðe míalé ŋku ɖe ame mawo ŋu ɖekaɖekaa?
De dzesii: Ne alɔ̃dɔdɔ ƒe kuxiwo gakpɔtɔ li alo he nuxaxa gã aɖe vɛ la, taflatse yi lãmesẽdɔwɔla aɖe gbɔ le kɔdzi si le mia gbɔ. Ne èdi atikewɔwɔ kpatawo la, te ɖe 911 alo dɔwɔƒe si kpɔa nudzɔdzɔ kpatawo gbɔ le mia gbɔ enumake ɣesiaɣi. Nirogi Lanka tsɔ eɖokui na wò ƒomea ƒe lãmesẽ kple agbe nyui nɔnɔ.
- Aleke viwòa ƒe alɔ̃dɔdɔ ƒe nɔnɔme le? Ele be woƒe xɔdɔme nado viviti, fafa nanɔ bɔbɔe, eye tomefafa nanɔ anyi . Anyo wu be nàɖe susuhenuwo abe TV alo videofefewɔƒewo ene ɖa le xɔdɔme me. Mɔ̃ siawo ate ŋu agblẽ ahɔhɔ̃a ƒe ŋutete be wòaɖiɖi eye wòatrɔ susu ɖa le alɔ̃dɔdɔ ŋu.
- Nukae dzɔna gaƒoƒo ɖeka hafi amlɔ anyi? Ðe eme na viwòa blewuu be gaƒoƒo ɖeka ya teti hafi wòamlɔ anyi la, ɣeyiɣia de be nàɖe sukudɔdasiwo ɖa, atsi TV la, eye nàdzudzɔ kɔmpiuta alo asitelefon zazã . Ne anya wɔ la, na woado woƒe telefonwo ƒe agba le xɔdɔme godo le zã me ale be nyatakakawo alo kaƒoƒo naganyɔ wo o.
- Lé fɔ ɖe nuwɔna siwo ana nàɖe dzi ɖi ŋu: De dzi ƒo na viwòa be wòawɔ nane si ana ame ƒe dzi nadze eme ahafa akɔ na ame hafi amlɔ anyi. Le kpɔɖeŋu me, tsilele dzodzoe alo agbalẽ si doa dzidzɔ na wo xexlẽ (le esi teƒe be woalé ŋku ɖe dijitaal screen ŋu) nye mɔ nyui aɖe si dzi woato adzra ŋutilãa ɖo hena ɖiɖiɖeme.
- Lé ŋku ɖe caffeine ŋu : Ðe viwòa ƒe nuɖuɖu kple nunono siwo me caffeine sɔ gbɔ ɖo (abe kɔfi , tii sesẽ, ŋusẽdonu aɖewo , kple tsokolet ene ɖuɖu dzi kpɔtɔ, vevietɔ le fiẽ ga 4 megbe . Caffeine nye atike si doa ŋusẽ ame si nana ahɔhɔ̃a nɔa ŋudzɔ eye wòxea mɔ na alɔ̃dɔdɔ vevie.
- Mègazã alɔ̃dɔdɔ ƒe atikewo aɖaŋuɖoɖo manɔmee o: Mègana alɔ̃dɔdɔtike alo atike aɖeke si woŋlɔ ɖe edzi be ‘alɔ̃dɔdɔ ƒe atike’ viwòa mɔfiame tɔxɛ aɖeke kple ɖɔkta ƒe atikewɔmɔnu aɖeke manɔmee gbeɖe o. Esia wɔwɔ ate ŋu anye afɔku eye ate ŋu ahe lãmesẽkuxi siwo le ete vɛ.
- Ðe alɔ̃dɔdɔ ɖea via? Ne ɖeɖi te viwòa ŋu akpa la, zi geɖe la, alɔ̃ kpui aɖe si adɔ alɔ̃ kpuie aɖabaƒoƒo 20-30 hafi ŋdɔ ga 3 naɖo. Gake alɔ̃dɔdɔ didi alo alɔ̃dɔdɔ le ŋdɔkutsu dzatsɛ ate ŋu agblẽ woƒe alɔ̃dɔdɔ le zã me ƒe ŋutete me.
- Asixɔxɔ si le kamedede ŋu: Kamedede edziedzi kpena ɖe ame ŋu ŋutɔ le alɔ̃dɔdɔ si de to wu si me gbɔdzɔe le wu me. Dzidede ƒo na viwò be wòakpɔ gome le kamedefefewo, azɔlizɔzɔ, alo duƒuƒu me nyo ŋutɔ na alɔ̃dɔdɔ kple lãmesẽ bliboa siaa. Ðeko nàkpɔ egbɔ be yewoƒo asa na kamedede sesẽ hafi amlɔ anyi teti, elabena ate ŋu ana ŋusẽ nanɔ wo ŋu akpa be woadɔ alɔ̃.
Ke ne alɔ̃dɔdɔ ƒe kuxi sesẽ aɖe le vinye ŋu ɖe?
Ne ète asitɔtrɔ siawo kpɔ eye viwòa le agbagba dzem ɣesiaɣi be yeadɔ alɔ̃, nyɔna enuenu le zã me, eƒoa aɖuɖɔ sesĩe (alo edze abe gbɔgbɔtsixe tsia eme ene), alɔ̃dɔdɔ fũu akpa le eŋu le ŋkeke me (le klass gɔ̃ hã), alo wòsena le eɖokui me be ɖeɖi te ye ŋu eye yemeɖe dzi ɖi o togbɔ be edɔ alɔ̃ bliboe hã la , ke alɔ̃dɔdɔ ƒe kuxi aɖe ate ŋu anɔ eme. Mègaŋe aɖaba ƒu dzesi siawo dzi o.
Alɔ̃dɔdɔ ƒe kuxi aɖewo koŋ li siwo ate ŋu adze ƒewuiviwo dzi, siwo dometɔ aɖewoe nye:
- Alɔ̃madɔmadɔ: Alɔ̃dɔdɔ sesẽna atraɖii, alɔ̃madɔmadɔ, alo nyɔnyrɔ̃ kaba akpa eye megate ŋu gadɔa alɔ̃ o.
- Delayed Sleep-Wake Phase Disorder: Nɔnɔme si me ŋutilãa ƒe gaƒoɖokui ememetɔ trɔna, si wɔnɛ be esesẽna ŋutɔ na ƒewuivia be wòadɔ alɔ̃ le gaƒoƒo si sɔ me eye wòsesẽna nenema ke be wòafɔ le ŋdi me.
- Drɔ̃e baɖawo : Drɔ̃e dziŋɔwo kuku enuenu siwo nana ɖevia nyɔna le xaxa me.
- Alɔ̃dɔdɔ : Tso tso aba dzi kple azɔlizɔzɔ alo dɔwɔnawo wɔwɔ esime nègakpɔtɔ le alɔ̃ dɔm.
- Obstructive Sleep Apnea (OSA) : Nɔnɔme si me gbɔgbɔ nu tsona ɣeaɖewoɣi le alɔ̃dɔdɔ me, eye zi geɖe la, hũɖeɖe sesẽ kple gbɔgbɔtsixe tsia yaƒoƒo kpena ɖe eŋu.
- Restless Legs Syndrome (RLS) kple Periodic Limb Movement Disorder (PLMD): Afɔwo ƒe seselelãme si meɖea dzi ɖi o, ʋuʋu, alo ‘ʋuʋudedi’ si naa didi si ŋu womate ŋu axe mɔ ɖo be woaʋuʋu wo o (RLS), alo abɔwo ƒe ʋuʋu le wo ɖokui si le alɔ̃dɔdɔ me (PLMD).
- Narcolepsy: Ahɔhɔ̃mekawo ƒe dɔléle si nana ame dɔa alɔ̃ kpata le ŋkekea me, si dzi womate ŋu aɖu o, ne ele teƒe ɖeka gɔ̃ hã.
Ne èsusu be viwòa le dzesi siawo ɖem fia alo nègatsi dzi ɖe nu bubuwo ŋu la, nu nyuitɔ si nàwɔe nye be nàwɔ ɖoɖo ɖe ɖɔkta gbɔ kaba ale si nàte ŋui. Atikewɔla ate ŋu ada dzesiawo kpɔ, awɔ dodokpɔ siwo hiã, eye wòakafu atikewɔwɔ ƒe ɖoɖo si awɔ dɔ nyuie wu na viwòa.
Nya mamlɛtɔ si dzi wòle be míaɖo ŋkui
Mele mɔ kpɔm vevie be gɔmesese siawo aɖe vi na wò. Alɔ̃dɔdɔ na ƒewuivi le vevie ŋutɔ na ahɔhɔ̃ ƒe tsitsi, sukudede, ŋutilã ƒe lãmesẽ, kple seselelãme ƒe nyonyo; enye gɔmeɖoanyi na woƒe agbemeŋkekewo katã. Taflatse migagbe nya siawo be wonye tsitsi ƒe akpa ‘si sɔ’ o.
“Ðo ŋku edzi be dzeɖoɖo si me veveseseɖeamenu le, si me dzrewɔwɔ mele o kple viwòae nye afɔɖeɖe gbãtɔ vevitɔ kekeake. Ele be woase le wo ɖokui me be ètsɔ ɖe le yewoƒe nyonyo me, yele klalo be yeado alɔ yewo, eye yease nusi me tom wole gɔme vavã.”
Kpe ɖe viwòa ŋu wòatsɔ numame sue siawo siwo naa lãmesẽ la ade woƒe gbesiagbedɔwo me. Ate ŋu axɔ ɣeyiɣi hafi nàkpɔ ŋgɔyiyi, gake taflatse gbɔ dzi ɖi eye nànɔ wɔwɔm ɣesiaɣi. Ne ɖikeke aɖe le mewò be nane gblẽ la, mègahe ɖe megbe gbeɖe le atikewɔla bibiwo ƒe aɖaŋuɖoɖo didi me o. Ðevi ɖesiaɖe dze na ɖiɖiɖeme, alɔ̃dɔdɔ nyuie—enye ga gãtɔ kekeake si nàte ŋu ade woƒe etsɔme nyui me!
Alɔ̃dɔdɔ, Ƒewuiviwo, Alɔ̃dɔdɔ ƒe Kuxiwo, Ƒewuiviwo ƒe Alɔ̃dɔdɔ, Melatonin, Alɔ̃dɔdɔ ƒe Nɔnɔme, Alɔ̃madɔmadɔ, Alɔ̃dɔdɔ ƒe Lãmesẽ, Nu gbagbewo ƒe Gaƒoɖokui, Blue Light
