Ðe viwò suea dɔa alɔ̃ nyuiea? Mina míaƒo nu tso ɖeviwo ƒe alɔ̃dɔdɔ ŋu egbea!

Dadawo kple papawo, mi katã mienya alesi gbegbe alɔ̃dɔdɔ le vevie le ɖevi ƒe agbe me. Ɣeaɖewoɣi ne vidzĩ medɔ alɔ̃ nyuie o la, egblẽa nu le ƒome bliboa ŋu, alo? Menye ne ɖevi suewo koe o, ke ne wotsi hã, ne ɖevi medɔ alɔ̃ nyuie o la, ate ŋu akpɔ ŋusẽ gã aɖe ɖe eƒe nusɔsrɔ̃, nuwɔna, susu, kple eƒe seselelãme gɔ̃ hã dzi le ŋkekea me katã. Eyata, egbea míaƒo nu tso alɔ̃dɔdɔ ŋu tsitotsito vie.

Nuka tututue dzɔna le ahɔhɔ̃a me le alɔ̃dɔdɔ me?

Togbɔ be àsusu be ne míedɔ alɔ̃ la, ɖeko míaƒe ahɔhɔ̃ tsia alɔ̃ eye mewɔa naneke o hã la, menye nenemae wòle ŋutɔŋutɔ o. Míaƒe ahɔhɔ̃ nɔa dɔ dzi vevie ne míele alɔ̃ dɔm gɔ̃ hã. Etoa alɔ̃dɔdɔ ƒe afɔɖeɖe vovovowo me (ame aɖewo yɔa wo be `alɔ̃dɔdɔ ƒe afɔɖeɖewo`). Ele abe tsatsam ene. Woate ŋu ama alɔ̃dɔdɔ ƒe afɔɖeɖewo ɖe akpa vevi eve me.

1. `Non-REM` alɔ̃dɔdɔ (Non-ŋku ʋuʋu kabakaba alɔ̃dɔdɔ) .

2. `REM` alɔ̃dɔdɔ (kpukpui na `Ŋku ƒe Ʋuʋu Kaba`) .

`Non-REM` kple `REM` ƒe afɔɖeɖe siawo ƒoa ƒu wɔa `alɔ̃dɔdɔ ƒe tsatsam`. Nukutɔe la, vidzĩwo zãa ɣeyiɣi geɖe ɖe `REM` alɔ̃dɔdɔ me, eye woƒe alɔ̃dɔdɔ ƒe ɣeyiɣiwo nɔa kpuie wu ame tsitsiwo. Ne wole tsitsim la, ɣeyiɣi si wozãna ɖe `REM` alɔ̃dɔdɔ ŋu dzi ɖena kpɔtɔna, eye vivivi la, woƒe alɔ̃dɔdɔ ƒe ɣeyiɣiwo nɔa didim. Kaka ɖevi nadze suku gɔme la, zi geɖe la, alɔ̃dɔdɔ ƒe tsatsam blibo xɔa abe miniti 90 ene, si sɔ kple ame tsitsi ƒe alɔ̃dɔdɔ ƒe tsatsam.

Azɔ mina míalé ŋku ɖe alɔ̃dɔdɔ ƒe afɔɖeɖe siawo ŋu tsitotsito vie.

`Non-REM` alɔ̃dɔdɔ ƒe kekeli ƒe afɔɖeɖewo (afɔɖeɖe 1 kple 2) .

Esiae nye alɔ̃dɔdɔ ƒe akpa gbãtɔ. Ne míagblɔe tututu la, alɔ̃dɔdɔ ƒe akpa gbãtɔ kple evelia. Esiawo nye alɔ̃dɔdɔ ƒe akpa siwo me kɔ ŋutɔ.

• Le ɣeyiɣi sia me la, ne ame aɖe ƒo nu vie, alo ne èse toɣliɖeɖe sue aɖe , àte ŋu anyɔ wo bɔbɔe.
• Enye nusi sɔ be ŋkuwo naʋuʋu.
• Dzi ƒe tsotso kple gbɔgbɔ ƒe tsotso dzi ɖena kpɔtɔna vivivi.
• Ŋutilã ƒe dzoxɔxɔ hã dzi ɖena kpɔtɔna vie.

Kpuie ko la, ɣeyiɣi sia mee "míeɖoa anyi" hena alɔ̃dɔdɔ.

`Non-REM` alɔ̃dɔdɔ ƒe afɔɖeɖe gogloa (afɔɖeɖe 3) .

Esia nye alɔ̃dɔdɔ deto vavã. Alɔ̃dɔdɔ ƒe akpa etɔ̃lia.

• Esesẽ ŋutɔ be woanyɔ ame le ɣeyiɣi sia me.
• Ne ènyɔe kpata la, ate ŋu ase le eɖokui me be yeƒe lãme asẽ eye wòatɔtɔ hena ɣeyiɣi aɖe, abe ɖe wòmu aha ene. Ðe wòdzɔ ɖe dziwò ɣeaɖewoɣia?
• Alɔ̃dɔdɔ sesẽ sia mee ɖevi aɖewo te ŋu kpɔa nuwo abe zã me ŋɔdzidoname, alɔ̃dɔdɔ, alo aba dzi tsidzadza ene .
• Esiae nye alɔ̃dɔdɔ ƒe akpa si hea gbɔɖeme kple gbɔdzɔe geɖe wu vɛ na ŋutilã kple susu. Lãmetsiŋusẽ siwo hiã vevie na ŋutilã ƒe tsitsi, vevietɔ tsitsi ƒe lãmetsiwo, dona le alɔ̃dɔdɔ sesẽ sia me. Esia tae alɔ̃dɔdɔ deto sia le vevie ŋutɔ na ɖevi suewo ɖo.

Nukae dzɔna le `REM` alɔ̃dɔdɔ me? (Akpa mamlɛtɔ) .

Alɔ̃dɔdɔ ƒe akpa mamlɛtɔe nye `REM` alɔ̃dɔdɔ. Esia hã nye fefewɔƒe tɔxɛ aɖe ŋutɔ.

• Le esia me la, ŋkuawo ʋãna kabakaba ŋutɔ yia ŋgɔ kple megbe le ŋkumeʋuʋu te. Esia tae woyɔnɛ be `Ŋku ƒe Ʋuʋu Kaba`.
• Gbɔgbɔ kple dzi ƒe tsotso hã va nɔa kabakaba vie, abe ne míele ŋudzɔ ene.
• Nusi wɔ nuku enye be, le `REM` alɔ̃dɔdɔ sia me la, míete ŋu ʋãa míaƒe abɔwo o. Ɣeyiɣi kpui aɖe koe wònye. Ahɔhɔ̃a ɖoa dzesiwo ɖee.
• Ɣeyiɣi sia mee míekpɔa míaƒe drɔ̃e siwo me kɔ ŋutɔ, siwo míeŋlɔna be ɣeaɖewoɣi o, siwo me kɔ.
• Numekukuwo ɖee fia be REM alɔ̃dɔdɔ le vevie ŋutɔ na nusɔsrɔ̃ kple ŋkuɖoɖonudzi. Akpa sia kpena ɖe ahɔhɔ̃a ŋu wòléa nusiwo wosrɔ̃ la ɖe asi le ŋkekea me katã.

Eyata, èkpɔe, menye ŋku tutu koe alɔ̃dɔdɔ nye o, ke boŋ enye nusi sesẽ ŋutɔ eye wòle vevie.

Alɔ̃dɔdɔ agbɔsɔsɔme kae ɖevi siwo le zɔzɔm hiã gbesiagbe?

Nya sia nye nya si dzila geɖe biana. Le nyateƒe me la, alɔ̃dɔdɔ ƒe agbɔsɔsɔme si ɖevi hiã ate ŋu ato vovo vie tso ɖevi ɖesiaɖe gbɔ. Gake zi geɖe la, ɖɔktawo kple eŋutinunyalawo kafu alɔ̃dɔdɔ ƒe agbɔsɔsɔme le ƒexɔxɔ nu. Mina míalé ŋku ɖe nusiwo nye emawo ŋu? (Ðe esia lɔ alɔ̃dɔdɔ le ŋkeke me ɖe emea?)

• Vidzĩ siwo wodzi yeyee (ɣleti 0-3): Anɔ abe gaƒoƒo 14-17 ene gbesiagbe.
• Vidzĩ siwo xɔ ɣleti 4-12: Anɔ abe gaƒoƒo 12-16 ene gbesiagbe.
• Ðevi siwo le zɔzɔm tso ƒe 1-2: Anɔ abe gaƒoƒo 11-14 ene gbesiagbe.
• Ðevi siwo mekpɔ de suku haɖe o siwo xɔ ƒe 3-5: Anɔ abe gaƒoƒo 10-13 ene gbesiagbe.
• Ðevi siwo xɔ ƒe 6-13 le suku: Anɔ abe gaƒoƒo 9-12 ene gbesiagbe.
• Ƒewuivi siwo xɔ tso ƒe 14-17: Anɔ abe gaƒoƒo 8-10 ene gbesiagbe.

Ðo ŋku edzi be kafukafunya siwo wogblɔna le mɔ gbadza nu koe esiawo nye. Ne viwòa le dzidzɔ kpɔm, le dɔ dzi, eye wòle lãmesẽ me le ŋkekea me katã la, ke anɔ eme be ele alɔ̃ dɔm si wòhiã. Gake ne edze abe ɖe wole alɔ̃ dɔm le agbɔsɔsɔ si wokafu siawo nu alo wu nenema ŋutɔ ene, alo ne ètsi dzi ɖe alɔ̃dɔdɔ ŋu la, anyo wu be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo.

Aleke mawɔ anya ne vinyea mele alɔ̃ dɔm nyuie o?

Ɣeaɖewoɣi la, ne ɖevi mele alɔ̃ dɔm nyuie o la, míate ŋu ase egɔme to woƒe nuwɔna kple gbesiagbedɔwo me. Dzesi aɖewo siwo nàtsɔ akpɔe ɖa be esiawo dometɔ aɖe le viwòa ŋu hãe nye esi:

• Alɔ̃dɔdɔ le ŋkeke me. Le kpɔɖeŋu me, alɔ̃dɔdɔ le suku, le klass, alo ne míele ʋu kum.
• Ɣeaɖewoɣi la, ɖevi suewo va zua fefewɔla siwo gbɔ eme eye wowɔa nu wògbɔa eme. Esia adze nusi wɔ nuku vie, gake ne ɖevi suewo medɔa alɔ̃ nyuie o la, le esi teƒe be woadɔ alɔ̃ la, woate ŋu azu fefewɔlawo ŋutɔ ɣeaɖewoɣi eye womate ŋu aɖi ɖe eme o.
• Kuxi le toɖoɖo me . Esesẽna be woalé to ɖe nu ŋu ne wole nu srɔ̃m alo le to ɖom nufiala la.
• Sukudɔdasiwo ƒe ɖekematsɔleme, dzesiwo ƒe ɖiɖi.
• Be woanye ame si ƒe dzi gbã, si le ɣli dom, si doa dziku, alo ame si ƒe seselelãmewo nu sẽ .
• Nuwɔna me kuxiwo ƒe dodo.

Bu eŋu kpɔ, ne viwòa dɔa alɔ̃ ɣeaɖewoɣi le suku vɔ megbe teti fefe alo agbalẽ xexlẽ manɔmee, alo ne edo dziku le susu aɖeke ta kura o la, ate ŋu atso alɔ̃madɔmadɔ gbɔ. Ne ède dzesi nusiawo enuenu la, ele vevie be nàlé ŋku ɖe wo ŋu.

Aleke woawɔ akpe ɖe ɖeviwo ŋu woadɔ alɔ̃ nyuie?

Dzɔgbenyuietɔe la, numame bɔbɔe aɖewo li gake wole vevie ŋutɔ siwo ate ŋu akpe ɖe ɖevi siwo xɔ ƒe vovovowo ŋu be woadɔ alɔ̃ nyuie. Te esiawo kpɔ kple viwòa:

• Na wòazu numame na wò be nàmlɔ anyi le ɣeyiɣi si nèɖo ɖi dzi gbesiagbe. Dze agbagba nàna ɣeyiɣi sia nanɔ ɖeka, le kwasiɖanuwuwuwo gɔ̃ hã, ne anya wɔ. Le ɖevi suewo gome la, ɖo ŋku edzi na wo be, "Ɣeyiɣia de be woadzra ɖo ɖe aba dzi," miniti 30 hafi amlɔ anyi eye miniti 10 hafi amlɔ anyi. Le ɖevi tsitsiwo gome la, ƒo nu tso ɣeyiɣi si woɖo be woamlɔ anyi ŋu na wo ale be woadɔ alɔ̃ agbɔsɔsɔme si wohiã le woƒe ƒexɔxɔ nu.
• Ðo ɖoɖo aɖe anyi do ŋgɔ na alɔ̃dɔdɔ. Esia le vevie ŋutɔ. Ne ɖoɖowɔɖi aɖe le asiwò si nèwɔna zã sia zã la, viwòa ƒe ŋutilã kple susu adzra ɖo ɖe alɔ̃dɔdɔ ŋu. Esia ate ŋu alɔ nusiwo le abe ŋutilãklɔ, aɖututu, awudodo nyuie, agbalẽ xexlẽ kpli wò, alo toɖoɖo ha aɖe si naa ame ƒe dzi dzea eme blewu ene ɖe eme. Anyo wu be nàlé ɖoɖowɔɖi sia me ɖe asi aɖabaƒoƒo 20-30.
• Na viwòa nate ɖa tso screenwo katã, abe TV, kɔmpiuta, telefon, tablɛt, kple videofefewo ene gbɔ gaƒoƒo ɖeka ya teti hafi amlɔ anyi. Kekeli blɔ si dona tso mɔ̃ siawo me xea mɔ na melatonin, si nye lãmetsi aɖe si kpena ɖe ŋuwò nèdɔa alɔ̃. Esia ate ŋu ana alɔ̃dɔdɔ nasesẽ na ame. Ne anya wɔ la, anyo be nàɖe elektrɔnikmɔ̃ siawo ƒomevi ɖa le viwòa ƒe xɔdɔme me.
• Na xɔdɔme la nanye teƒe si fa miamiamia eye tomefafa le. Kpɔ egbɔ be viwòa dɔ alɔ̃ le yame ƒe dzoxɔxɔ si do viviti, si me tomefafa le, eye wòfa.
• Na viwòa nanɔ dɔ dzi le ŋkekea me. Ðevi siwo ƒoa fefe hedea kame nyuie la dɔa alɔ̃ nyuie wu le zã me. Gake duƒuƒu kple titri le tsatsam si te ɖe ame ŋu akpa be wòamlɔ anyi menyo o.
• Ƒo fiẽnu gaƒoƒo 2-3 hafi nàmlɔ anyi. Mlɔƒe kaba akpa le nuɖuɖu blibo ɖuɖu vɔ megbe ate ŋu ana ame nase veve ɣeaɖewoɣi.

Ðo ŋku edzi be alɔ̃dɔdɔ nyuie le vevie ŋutɔ na ɖevi ƒe ŋutilã kple susu ƒe lãmesẽ, nusɔsrɔ̃, kple nuwɔna. Eyata ele vevie ŋutɔ be nàƒã numame siawo ɖe viwòa me vivivi. Wɔ nusiawo kple dzigbɔɖi kple lɔlɔ̃.

Nyatakaka bubuwo tso alɔ̃dɔdɔ ŋu le ƒe si woxɔ nu

Abe alesi míedzro eme va yi ene la, alɔ̃dɔdɔ ƒe ɖoɖo kple nuhiahiãwo trɔna ne ɖevi le tsitsim. Vidzĩ yeye ƒe alɔ̃dɔdɔ to vovo kura tso ɖevi si le suku dem ƒe alɔ̃dɔdɔ gbɔ, alo? Le kpɔɖeŋu me, vidzĩ yeyewo dɔa alɔ̃ gaƒoƒo ʋɛ aɖewo le ŋkeke me eye gaƒoƒo ʋɛ aɖewo le zã me, gake ne wole tsitsim la, woƒe ŋkeke me alɔ̃dɔdɔ dzi ɖena kpɔtɔna eye woƒe zãdɔa dzina ɖe edzi. Esia tae aɖaŋuɖoɖo siwo ku ɖe ƒe si woxɔ koŋ ŋu li ɖo. Anyo be nàbia wò ƒomea ƒe ɖɔkta alo ɖeviwo ƒe dɔdala tso alesi nàwɔ akpɔ alɔ̃dɔdɔ dzi le viwò ƒe ƒexɔxɔ nu ŋu. Woate ŋu aɖo aɖaŋu si asɔ na wò kple viwòa wò.

Eyata nukae nye nu vevitɔ kekeake si wòle be míatsɔ ayi aƒemee tso ŋutinya sia me?

Enyo, eyata nu aɖewo siwo wòle be wòanɔ susu me na wò tso nusiwo ŋu míeƒo nu tsoe egbea me lae nye esi:

• Alɔ̃dɔdɔ nyuie le vevie na ɖeviwo ƒe ŋutilã kple susu ƒe tsitsi, nusɔsrɔ̃, kple nuwɔna nyui. Ele vevie abe nuɖuɖu kple nunono nyuiwo ene.
• Alɔ̃dɔdɔ menye nusi yia edzi ɖaa o. Afɔɖeɖe vovovowo le esi woyɔna be `Non-REM` kple `REM`, siwo dometɔ ɖesiaɖe le vevie na míaƒe ŋutilã kple susu.
• Kpɔ egbɔ be viwòa dɔ alɔ̃ nyuie le eƒe ƒexɔxɔ nu. Ðo ŋku gaƒoƒo siwo ŋu míeƒo nu tsoe dzi.
• Ne edze abe viwòa medɔa alɔ̃ o ene la, lé ŋku ɖe dzesiawo ŋu (abe alɔ̃dɔdɔ le ŋkeke me, dzikudodo, kple susumanɔamesi ene).
• Numame bɔbɔe aɖewo li siwo ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie. Vevietɔ wue nye be nàmlɔ anyi le ɣeyiɣi si woɖo ɖi dzi, mlɔ anyi ƒe ɖoɖo aɖe anyi, eye nànɔ adzɔge tso screenwo abe telefon kple TV ene gbɔ hafi amlɔ anyi.
• Ne togbɔ be esiawo katã li hã la, kuxiwo gakpɔtɔ le viwòa ƒe alɔ̃dɔdɔ ŋu la, mègavɔ̃ gbeɖe be yeadi atikewɔlawo ƒe aɖaŋuɖoɖo o. Ɣeaɖewoɣi la, nu bubu aɖe ate ŋu anɔ anyi si gbɔ wòtso si medzena gaglãa o.

Eyata, míele mɔ kpɔm be aɖaŋuɖoɖo siawo akpe ɖe ŋuwò nàna viwòa nadɔ alɔ̃ nyuie, aɖi ɖe eme, eye wòanɔ nyuie!

Alɔ̃dɔdɔ, ɖeviwo ƒe alɔ̃dɔdɔ, vidzĩ ƒe alɔ̃dɔdɔ, alɔ̃dɔdɔ ƒe afɔɖeɖewo, REM alɔ̃dɔdɔ, Non-REM alɔ̃dɔdɔ, alɔ̃dɔdɔ ƒe kuxiwo, alɔ̃dɔdɔ nyuie