Alɔ̃dɔdɔ agbɔsɔsɔme kae ɖevi sue hiã ŋutɔŋutɔ?
Kpuie ko la, ɖevi sue, si fia be ɖevi si le sekɛndrisuku ƒe ƒe me, hiã alɔ̃dɔdɔ gaƒoƒo 8 va ɖo 10 gbesiagbe godoo . Gake ènya, egbea la, mía vi akpa gãtɔ medɔa alɔ̃ abe alesi nègblɔe ene o. Ame aɖewo ate ŋu asusu be, "Oo, nukae adzɔ ne medɔ alɔ̃ gaƒoƒo ʋɛ aɖewo wu?" Gake mègabu tame nenema o, xɔ̃nye. Nu geɖewo ate ŋu adzɔ ne mèdɔ alɔ̃ nyuie o. Bu eŋu kpɔ ko, aleke gbegbe wòsesẽna na ɖevi be eƒe susu nanɔ nu ŋu ne woyi suku hele nu srɔ̃m? Ðewohĩ woase le wo ɖokui me be yewomate ŋu aɖo ŋku nusi fiam nufiala la le dzi o. Emegbe la, mɔnukpɔkpɔ si li be woƒe dzesiwo naɖiɖi le dodokpɔwo me hã lolo wu. Menye ema ɖeɖeko o, ke ne womedɔ alɔ̃ nyuie o la, woate ŋu adze ʋufɔkuwo hã me. Elabena ne ɖeɖi te wò ŋutilã ŋu la, esesẽna be nàwɔ dɔ kple susu nyui kple susu nyuitɔ. Azɔ hã, ne ɖevi si ƒoa kamedefefee nènye la, alɔ̃madɔmadɔ sia hã ate ŋu akpɔ ŋusẽ ɖe woƒe aɖaŋu dzi. Alɔ̃madɔmadɔ ate ŋu anye susu vevi aɖe si tae ɖevi aɖewo doa dziku zi geɖe, woƒe seselelãmewo nu sẽna, alo susu me kuxiwo abe blanuiléle, dzimaɖitsitsi, kple blanuiléle gɔ̃ hã ene ɖea fu na wo ɖo . Eyata alɔ̃dɔdɔ menye nusi woabu nu tsɛe o.Nukatae alɔ̃dɔdɔ ƒe kuxiwo le mía vi suewo ŋu?
Enyo, azɔ mina míalé ŋku ɖe nusita alɔ̃dɔdɔ ƒe kuxi geɖe le ɖevi siwo le ƒe sue sia me ŋu. Susu geɖewo li, mina míaƒo nu tso wo ŋu ɖekaɖeka.Sukudɔwo kple agbe si me vovo mele o
"Nu gbãtɔ kple vevitɔe nye ɣeyiɣi si me suku dzea egɔme . Zi geɖe la, ele be mía viwo nayi suku ŋdi kanya. Tsɔ kpe ɖe eŋu la, sukufe ƒe klasswo, kamedefefewɔnawo, kple nu vovovo bubu siwo kpena ɖe sukunusɔsrɔ̃ ŋu nɔa anyi. Le esiawo katã ta la, ɣeyiɣi si wòle be ɖevi nadɔ alɔ̃ la se ɖe afi aɖe ŋutɔ. Bu eŋu kpɔ, le nusɔsrɔ̃ vɔ megbe vaseɖe zãtiƒe, eye ɖewohĩ le klass bubuwo wɔwɔ vɔ megbe, ne ègbɔ va aƒeme eye wòtsi megbe ŋutɔ, eye nèfɔ kaba le sukua me." ŋdi la, aleke nàwɔ adɔ alɔ̃ gaƒoƒo 8 alo 10?Tɔtrɔ si va le ŋutilã ƒe alɔ̃dɔdɔ ƒe gaƒoɖokui me!
Nu evelia si le vevie wue nye be ne ɖeviwo ɖo woƒe ɖevime la, tɔtrɔ aɖe vaa dzɔdzɔme alɔ̃dɔdɔ ƒe gaƒoɖokui me, si nye `(Nu gbagbewo ƒe Gaƒoɖokui)` le woƒe ŋutilã me . Esia nye nu vevi aɖe ŋutɔ. Kpuie ko la, míaƒe ŋutilã wɔa lãmetsi aɖe si kpena ɖe mía ŋu míedɔa alɔ̃, si míeyɔna be `(Melatonin)` . `(Melatonin)` lãmetsi sia le ɖevi suewo kple ame tsitsiwo me dzea wɔwɔ gɔme le fiẽ me eye wodɔa alɔ̃ le zã me. Gake nusi wɔ nuku enye be `(Melatonin)` lãmetsi sia le ɖevi suewo me dzea wɔwɔ gɔme emegbe vie wu woƒe ŋutilã. Eyae nye be le dzɔdzɔme nu la, wodzea alɔ̃dɔdɔ gɔme le zã ga 10.30, 11.00 lɔƒo. Eyata ne ele be woafɔ ŋdi kanya hafi ayi suku la, womedɔa alɔ̃ nyuie o.Menye woƒe vodadae nye esia o, ke boŋ dzɔdzɔmeŋutete ƒe tɔtrɔ si dzɔna le ƒe sia me ye.Mɔ̃ɖaŋununya ƒe ŋusẽkpɔɖeamedzi - telefonwo, kɔmpiutawo kple TV
Nya vevi etɔ̃liae nye elektrɔnikmɔ̃wo abe asitelefon, kɔmpiuta, tablɛt, kple television siwo va zu amesiame ƒe agbenɔnɔ ƒe akpa aɖe le ŋkeke siawo me. Ðevi sue geɖe zãa mɔ̃ siawo hafi mlɔa anyi le zã me. Ɣeaɖewoɣi hena nusɔsrɔ̃, ɣeaɖewoɣi hena modzakaɖeɖe. Ke hã, kekeli si klẽna si dona tso elektrɔnikmɔ̃ siawo ƒe screenwo me, vevietɔ kekeli blɔ si le wo me , hea lãmetsi si nye ``Melatonin'' si megblɔ va yi, si kpena ɖe alɔ̃dɔdɔ ŋu la wɔwɔ ɖe megbe. Ema fia be ŋutilãa mexɔa dzɔdzɔmedzesi si ana wòadzra ɖo ɖe alɔ̃dɔdɔ ŋu o. Eyata ne èmlɔ anyi gɔ̃ hã la, èʋuʋuna hetrɔna evɔ mèdɔa alɔ̃ o. Ɣeaɖewoɣi la, èɖoa dze kple xɔ̃wòwo henɔa Internet dzi nyatakakadzraɖoƒewo eye mèkpɔnɛ gɔ̃ hã be ɣeyiɣia va yi o. Esia hã nye susu gã aɖe si tae alɔ̃dɔdɔ tsi megbe ɖo.Eyata aleke mate ŋu akpe ɖe vinye suea ŋu wòadɔ alɔ̃ nyuie?
Enyo, fifia èse kuxiawo kple susu siwo tae wotso la gɔme vaseɖe afi aɖe. Azɔ na míakpɔ nusi míate ŋu awɔ abe dzilawo ene le nɔnɔme sia ŋu. Nu vevitɔ kekeakee nye be nàƒo nu tso nya sia ŋu na viwòa tufafatɔe ŋutɔ, le mɔ si gɔme wòase nu . Na wòase asixɔxɔ si le alɔ̃dɔdɔ nyui ŋu gɔme, alesi wòle vevie na eƒe nusɔsrɔ̃ kple lãmesẽ. Emegbe àte ŋu ate nu siawo kpɔ ɖe ɖoɖo nu.Mina míaɖo ɣeyiɣi si míamlɔ anyi edziedzi eye míanyɔ.
Gbã la, kpɔ ɣeyiɣi si tututu wòle be viwòa nafɔ ayi suku le ŋdi me. Emegbe , xlẽ gaƒoƒo 8 ya teti (eye ne anya wɔ la, gaƒoƒo 9) tso afima eye nàɖo ɣeyiɣi si nàmlɔ anyi . Le kpɔɖeŋu me, ne viwòa fɔ le ŋdi ga 6 me la, ele be wòamlɔ anyi le zã ga 10 megbe hafi. Ele vevie be nàsrɔ̃ esia le ɣeyiɣi ɖeka me gbesiagbe, ŋkeke atɔ̃ le kwasiɖa me. Dze agbagba nàlé alɔ̃dɔdɔ kple nyɔnyrɔ̃ɣi siawo me ɖe asi nyuie alesi nàte ŋui, vevietɔ le kwasiɖanuwuwuwo kple Memleɖagbe kple Kwasiɖagbewo . Ne viwòa nɔa ŋu vaseɖe zãtiƒe eye wòdɔa alɔ̃ vaseɖe ŋdɔ ga wuieve le kwasiɖanuwuwuwo la, ate ŋu asesẽ na wo be woagatrɔ ayi alɔ̃dɔdɔ ƒe ɖoɖo si wowɔna edziedzi me le Memleɖagbe."Ðo ŋku edzi be esesẽna be woatu numame siawo ɖo le zã ɖeka me. Le ɣeyiɣi aɖe megbe la, ne ègbɔ dzi ɖi la, ɖevia azu numame na esia. Mègazi wo dzi o, ke boŋ ɖe wo me kple lɔlɔ̃."
Numame siawo akpe ɖe ŋuwò ŋutɔ hã be nàdɔ alɔ̃ nyuie!
Nu suesuesue bubuwo hã li siwo ate ŋu akpe ɖe mía viwo ŋu woadɔ alɔ̃ nyuie eye woagbɔ ɖe eme. Ðe míalé ŋku ɖe ame mawo ŋu ɖekaɖekaa?- Aleke xɔdɔme ƒe nɔnɔme le? Ele be xɔ si me viwò mlɔna la nado viviti, wòafa vie (ale be woagase le wo ɖokui me be yewole ʋuʋum o ), eye ɖoɖoezizi nanɔ anyi . Ne nuwo abe TV alo videofefewɔƒe ene le xɔa me la, anyo wu be nàɖe wo ɖa le xɔdɔme me. Elabena ne wole afima la, womase le wo ɖokui me be yewoadɔ alɔ̃ o, eye woƒe susu ayi mɔ ma dzi.
- Nukae wòle be nàwɔ gaƒoƒo ɖeka hafi amlɔ anyi? Ðe eme na viwò lɔlɔ̃tɔe be ne mede ɖeke o la, gaƒoƒo ɖeka hafi nàmlɔ anyi la, wu sukudɔdasiwo nu, srɔ̃ nu, eye nàdzudzɔ television kpɔkpɔ, kɔmpiuta zazã, kple wò asitelefon zazã.Ne anya wɔ la, do agba na wò telefon le xɔa godo le zã me. To mɔ sia dzi la, nyatakakawo kple kaƒoƒo le zã me maɖe fu na wò o.
- Ðe wòle be míawɔ nane atsɔ aɖe dzi ɖia? De dzi ƒo na viwòa be wòawɔ nane si ana woƒe susu kple ŋutilã naɖe dzi ɖi hafi amlɔ anyi. Le kpɔɖeŋu me, tsi dzodzoe tsilele kpuie alo agbalẽ si me ŋutinya aɖe si nèlɔ̃na wu xexlẽ (le esi teƒe be nànɔ ŋku lém ɖe screen ŋu) nye susu nyui aɖe.
- Kpɔ nyuie le caffeine ŋu : Ðe nuɖuɖu kple nunono siwo me caffeine le ( kɔfi , tii sesẽ, soda aɖewo, ŋusẽdonu , tsokolet ) si viwòa nona, vevietɔ le 4 p.m. kple le zã me. Caffeine nye atike si doa ŋusẽ ame si ate ŋu ana nàdɔ alɔ̃ eye wòanyɔ wò.
- Alɔ̃dɔdɔ ƒe atikewo nye ao-ao! Mègana alɔ̃dɔdɔtike alo atike bubu aɖeke viwò si gblɔna be ena wòdɔa alɔ̃ ɖɔkta ƒe aɖaŋuɖoɖo kple kafukafu tɔxɛ aɖeke manɔmee gbeɖe o. Woate ŋu anye afɔku eye woate ŋu ahe lãmesẽkuxi bubuwo vɛ.
- Ðe alɔ̃dɔdɔ nyo na viwòa? Ne ɖeɖi te viwòa ŋu ŋutɔ eye wòdɔ alɔ̃ le ŋkekea me la, menyo be nàdɔ alɔ̃ kpuie abe miniti 20-30 ene hafi 3 p.m. Gake ne wodɔ alɔ̃ didi wu ema, alo le ŋdɔ me la, ate ŋu asesẽ na wo be woadɔ alɔ̃ le zã me.
- Asixɔxɔ si le kamedede ŋu: Kamedede edziedzi ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie. Viwòa ƒe gomekpɔkpɔ le kamedefefe aɖe si doa dzidzɔ nɛ me, alo kamedede ƒomevi bubuwo abe azɔlizɔzɔ alo duƒuƒu ene me nyo ŋutɔ na eƒe alɔ̃dɔdɔ kple lãmesẽ bliboa. Gake kamedede sesẽ si te ɖe alɔ̃dɔdɔ ŋu hã ate ŋu agblẽ alɔ̃dɔdɔ me, eyata kpɔ nyuie le ema hã ŋu.
Nukae wòle be mawɔ ne alɔ̃dɔdɔ ƒe kuxi sesẽ aɖe le vinye ŋu?
Ne, togbɔ be te nu siwo katã me míedzro la kpɔ hã la, alɔ̃dɔdɔ sesẽna na viwòa kokoko, efɔna enuenu le zã me ne edɔ alɔ̃ gɔ̃ hã, enɔa hũ ɖem sesĩe (vevietɔ abe ɖe wòle ʋuʋum ene), alɔ̃ dɔm wògbɔa eme le ŋkeke me (edɔa alɔ̃ le suku alo le klass gɔ̃ hã), alo wòsena le eɖokui me be yeƒe dzi gbãna eye ɖeɖi tea eŋu le ŋdi me le alɔ̃ dɔm nyuie vɔ megbe gɔ̃ hã la, ., alɔ̃dɔdɔ ƒe kuxi aɖe ate ŋu anɔ anyi si sɔ gbɔ wu alesi wòle dzɔdzɔmee. Mègaŋe aɖaba ƒu edzi o. Alɔ̃dɔdɔ ƒe kuxi aɖewo koŋ li siwo ate ŋu adzɔ le ɖevi suewo hã me. Kpɔɖeŋu ʋɛ aɖewoe nye esi:- Alɔ̃madɔmadɔ: Esia fia nɔnɔmewo abe alɔ̃madɔmadɔ atraɖii, alɔ̃dɔdɔ sesẽ, nyɔnyrɔ le alɔ̃dɔdɔ megbe kpuie, kple alɔ̃madɔmadɔ ake.
- Delayed Sleep-Wake Phase Disorder: Esiae nye nusi megblɔ va yi, afisi ŋutilã ƒe gaƒoɖokui le dɔ wɔm vaseɖe zãtiƒe, si wɔnɛ be nènɔa ŋu vaseɖe zãtiƒe eye wòsesẽna na wò be nàfɔ le ŋdi me.
- Drɔ̃e baɖawo : Drɔ̃e dziŋɔ siwo nèku enuenu, siwo nyɔa wò tso alɔ̃ me.
- Alɔ̃dɔdɔ : Tso tso aba dzi kple tsatsam esime nèle alɔ̃ dɔm, ɖewohĩ nu bubuwo wɔwɔ.
- Obstructive Sleep Apnea (OSA): Nɔnɔme si me gbɔgbɔ nu tsona ɣeyiɣi kpui aɖe ne wole alɔ̃ dɔm eye kasia wògadzea egɔme ake kple gbɔgbɔ sesẽ. Zi geɖe la, hũɖeɖe sesẽ aɖe kpena ɖe esia ŋu.
- Restless Legs Syndrome (RLS) kple Periodic Limb Movement Disorder (PLMD): Afɔwo ƒe vevesese alo vevesese si womate ŋu aɖe o si nana nèdina be yeaʋuʋu wo esime nèle agbagba dzem be yeadɔ alɔ̃ (RLS), alo afɔwo ƒe ʋuʋu ɣeaɖewoɣi (PLMD).
- Alɔ̃dɔdɔ: Alɔ̃dɔdɔ kpata , si dzi womate ŋu aɖu o le ŋkeke me, vevietɔ ne mlɔ anyi kpoo.
Mlɔeba la, nu ʋɛ aɖewo siwo dzi wòle be woaɖo ŋkui
Eyata, mele mɔ kpɔm vevie be nusiwo ŋu míeƒo nu tsoe egbea aɖe vi na wò ŋutɔ. Ðevi sue ƒe alɔ̃dɔdɔ nye nusi kpɔa ŋusẽ ɖe woƒe ahɔhɔ̃ ƒe tsitsi, nusɔsrɔ̃, ŋutilã ƒe lãmesẽ, susu ƒe nyonyo, kple woƒe agbemeŋkekewo katã dzi tẽ. Eyata mègabu esia nu tsɛe o, agblɔ be, "Alea tututue wòle.""Ðo ŋku edzi be afɔɖeɖe gbãtɔ kple vevitɔe nye be nàƒo nu tso nya sia ŋu na viwòa dziku manɔmee, le nɔnɔme nyui me, eye wòase egɔme. Ele be woase le wo ɖokui me be ètsɔ ɖe le eme na yewo, yele klalo be yeakpe ɖe yewo ŋu, eye yease woƒe kuxiwo gɔme."Kpe ɖe viwòa ŋu wòatsɔ numame sue siawo ade woƒe gbesiagbegbenɔnɔ me. Ðewohĩ axɔ ɣeyiɣi aɖe hafi nàkpɔ emetsonuwo, gake mègana ta o. Ne ɖikeke suetɔ kekeake le ŋuwò be kuxi aɖe li la, mègahe ɖe megbe gbeɖe le atikewɔlawo ƒe aɖaŋuɖoɖo didi me o. Gome le ɖevi ɖesiaɖe si be wòadɔ alɔ̃ nyuie. Enye ga gãtɔ kekeake si nàte ŋu ade woƒe etsɔme nyui me!
Alɔ̃dɔdɔ, Ðevi Suewo, Alɔ̃dɔdɔ ƒe Kuxiwo, `(Ƒewuiviwo ƒe Alɔ̃dɔdɔ)`, `(Melatonin)`, Alɔ̃dɔdɔ ƒe Nɔnɔme, Alɔ̃madɔmadɔ, `(Alɔ̃madɔmadɔ)`, Alɔ̃dɔdɔ ƒe Lãmesẽ, `(Nu gbagbewo ƒe Gaƒoɖokui)`, `(Blue Light)`
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