Ðe nèkpɔnɛ zi geɖe be yemlɔ anyi le zã me, eye màte ŋu adzo oa? Ne èdi be yeadɔ alɔ̃ gɔ̃ hã la, ɖe nèkpɔnɛ be yele ŋku lém ɖe dzisasrãa ŋu gaƒoƒo geɖea? Kakaɖedzitɔe la, menye wò ɖeka koe o—esia nye kuxi si bɔ ŋutɔ na ƒewuivi geɖe. Ke hã, alɔ̃madɔmadɔ menye fuɖename ko o. Ne mègbɔ ɖe eme nyuie o la, ekpɔa ŋusẽ ɖe wò suku ƒe dɔwɔwɔ, kamedefefewo, kple nusiwo katã nèʋãna dzi. Nusi gavloe wue nye be ate ŋu ana nàse le ɖokuiwò me be yeƒe dzi nadze eme, atsi dzimaɖi, alo alé blanui. Ènya be ƒewuivi siwo medɔa alɔ̃ o hã le afɔku gã aɖe me be woadze afɔkuwo, eye ne wole ʋu kum hã? Na míaƒo nu tso nusitae esia dzɔna kple nusi nàte ŋu awɔ be nàgbɔ ɖe eme nyuie wu ŋu.
Nukatae wòsesẽna na ƒewuiviwo be woadɔ alɔ̃?
Kpuie ko la, zi geɖe la, alɔ̃dɔdɔ ƒe kuxi siawo do ƒome kple dzɔdzɔmetɔtrɔ siwo me tom wò ŋutilã le .
Esi nènye ƒewuivi la, zi geɖe la, ehiãna be nàdɔ alɔ̃ gaƒoƒo 8 va ɖo 10 zã sia zã. Ne ele be nàfɔ ŋdi ga 6:00 hafi ayi suku la, ke ele be nàdɔ alɔ̃ ŋutɔŋutɔ hafi zã ga 10:00 naɖo. Ke hã le ƒewuivi geɖe gome la, alɔ̃dɔdɔ ɣemaɣi sena le wo ɖokui me be manya wɔ o. Susu vevitɔe nye be wò ahɔhɔ̃ ƒe dɔwɔwɔ le tɔtrɔm.
Le dzɔdzɔme nu la, wò ŋutilã ƒe alɔ̃dɔdɔ ƒe gaƒoɖokui ememetɔ trɔna emegbe le ƒewuiwo me. Wò ahɔhɔ̃ mewɔa ‘melatonin’ ( Melatonin )—si nye lãmetsi si naa dzesi wò ŋutilã be ɣeyiɣia de be nàgbɔ ɖe eme—la mesɔ gbɔ o vaseɖe esime wòtsi megbe ŋutɔ le zã me ne wotsɔe sɔ kple ɖeviwo alo ame tsitsiwo. Esi lãmetsi sia dzea egɔme emegbe ta la, èsena le ɖokuiwò me be yefɔ le fiẽ me eye esesẽna na wò be nàdɔ alɔ̃ kaba.
Ɣeaɖewoɣi la, alɔ̃dɔdɔ–nyɔnyrɔ̃ ƒe heheɖemegbe sia ɖe dzesi ale gbegbe be wògblẽa wò gbesiagbegbenɔnɔ me. Míeyɔa esia be (Delayed Sleep Phase Syndrome) , si woyɔna zi geɖe be ‘zã me akpɔkplɔ ƒe dɔléle.’
Menye esia koe nye fɔɖila o. Kekeli si klẽna , vevietɔ kekeli blɔ (kekeli blɔ) si telefon, tablɛt, kple kɔmpiutawo dona la tea melatonin ɖe to ɖe edzi. Ne èzã wò telefon hafi mlɔ anyi teti la, ke èle gbɔgblɔm na wò ahɔhɔ̃ nyuie be, "Menye zã me haɖe o—nɔ ŋudzɔ!"
Nukae nye (Alɔ̃madɔmadɔ)?
Nya si bɔ enye (Alɔ̃madɔmadɔ) , si fia alɔ̃dɔdɔ alo alɔ̃dɔdɔ zã bliboa ƒe sesẽ. Nu geɖe ate ŋu atso esia gbɔ, abe:
- Ŋutilã me vevesese (le kpɔɖeŋu me, vuvɔ , ŋɔti ƒe ʋuʋu, taɖuame, alo ŋutilã ƒe vevesese bubuwo).
- Mlɔƒe si me dzidzeme mele o (le kpɔɖeŋu me, xɔ si me dzoxɔxɔ le akpa, fafa akpa, keklẽ akpa, alo toɣliɖeɖe akpa).
- Nuteɖeamedzi alo dzimaɖitsitsi (dzimaɖitsitsi ɖe suku, xɔlɔ̃wo, alo ƒomenyawo ŋu).
- Susu ƒe lãmesẽnyawo, abe blanuiléle ( Blanuiléle) alo Nuteɖeamedzi Le Nuteɖeamedzi Megbe (PTSD) ene .
- Atikewɔwɔ ƒe nɔnɔme aɖewo.
- Atikewo zazã ƒe nugbegblẽ le ame ŋu.
- Alɔ̃madɔmadɔ nyuie o (le kpɔɖeŋu me, ɣeyiɣi zazã ɖe wò telefon ŋu le zãtiƒe alo alɔ̃dɔdɔ fũu akpa le ŋkeke me).
Alɔ̃madɔmadɔ zi ɖeka le ɣeyiɣi aɖewo me nye nusi sɔ. Gake ne èle agbagba dzem be yeadɔ alɔ̃ zã geɖe le kwasiɖa me ɣleti geɖe la, ɣeyiɣia de be nàyi ɖɔkta gbɔ.
Alɔ̃dɔdɔ ƒe kuxi bubu kawoe ƒewuiviwo ate ŋu ado goe?
Le (Alɔ̃madɔmadɔ) godo la, alɔ̃dɔdɔ ƒe kuxi bubuwo li siwo ŋu wòle be nànya.
(Afɔwo ƒe Ʋuʋu Ɣesiaɣi) kple (Afɔ Siwo Meɖea Gbɔdzɔe o ƒe Dɔléle) .
Ƒewuivi aɖewo kpɔa woƒe afɔwo kple abɔwo ʋuʋuna alo ƒoa afɔkpodzi le wo ɖokui si ne wole alɔ̃ dɔm, si woyɔna be (Periodic Limb Movement Disorder) .. Ame bubuwo ate ŋu ase le wo ɖokui me be yewoƒe afɔwo ʋuʋuna si ŋu womate ŋu axe mɔ ɖo o, eye zi geɖe la, woƒe afɔwo ƒe ʋuʋu, ʋuʋu, alo dzobibi, si woyɔna be ( Restless Legs Syndrome ) kpena ɖe eŋu. Nɔnɔme evea siaa xea mɔ na alɔ̃dɔdɔ deto si nana ame ƒe lãme sẽna, si wɔnɛ be ɖeɖi tea eŋu le ŋkeke me, dzikudodo, eye wòsesẽna be eƒe susu nanɔ nu ŋu.
(Alɔ̃dɔdɔ ƒe Gbɔgbɔtsixe si xea mɔ na ame) .
Ènya be ame aɖewo dzudzɔa gbɔgbɔ ɣeyiɣi kpui aɖe ne wole alɔ̃ dɔma? Woyɔa esia be (Obstructive Sleep Apnea) . Dzesiwo dometɔ aɖewoe nye aɖuɖɔtoe sesẽ , yaƒoƒo, ʋuʋu kple tɔtrɔ, kple fifia le zã me. Le alɔ̃dɔdɔ ƒe akpa vovovowo ta la, zi geɖe la, ɖeɖi tea ame siawo ŋu le ŋkekea me eye woate ŋu adɔ alɔ̃ le klass gɔ̃ hã. Zi geɖe la, yaƒoƒomɔ̃a ƒe xexe, abe tonsils alo adenoids siwo lolo ene gbɔe esia tsona, alo ebɔ ɖe amesiwo lolo akpa gome wu. Ne womewɔ atike nɛ o la, ate ŋu ahe sukudede ƒe avuwɔwɔ, nuwɔna ƒe nyawo, kple dzi ƒe lãmesẽnyawo gɔ̃ hã vɛ .
(Drɔ̃e baɖawo) .
Ƒewuivi geɖe kua drɔ̃e baɖawo ɣeaɖewoɣi. Ne wodzɔna enuenu la, zi geɖe la, wodo ƒome kple nuteɖeamedzi alo dzimaɖitsitsi . Nu bubu siwo hea dɔlélea vɛ dometɔ aɖewoe nye dɔléle, atike aɖewo zazã, atike muamewo zazã, alo alɔ̃madɔmadɔ atraɖii.
(Alɔ̃dɔdɔ) .
Togbɔ be edoa ƒome kple ɖevimenɔɣi zi geɖe hã la, ƒewuivi kple ame tsitsi aɖewo kpɔa alɔ̃dɔdɔ. Zi geɖe la, ɖeɖiteameŋu, dɔléle (asrã), nuteɖeamedzi, alo alɔ̃madɔmadɔ gbɔe wòtsona.
Zi geɖe la, alɔ̃dɔdɔ ŋutɔ menye atikewɔwɔ kpata gã aɖeke o. Ne èkpɔ ame aɖe wòle alɔ̃ dɔm la, mèganyɔe kpata o , elabena ate ŋu ana vɔvɔ̃ natsi wo alo woƒe susu natɔtɔ. Fia mɔ wo blewuu woatrɔ ayi aba dzi.
(Aɖuɖɔtoemedɔléle) .
Esia nye nɔnɔme si mebɔ o si dzea egɔme zi geɖe le ɖevime alo ƒewuiwo me. Ame siwo ŋu (Narcolepsy) le la tsia alɔ̃ fũu akpa le ŋkeke me eye woate ŋu adɔ alɔ̃ zi ɖeka nuxlɔ̃ame manɔmee. Woate ŋu akpɔ lãmekawo ƒe gbɔdzɔgbɔdzɔ alo susumesusu siwo me kɔ, siwo le abe drɔ̃e ene hã ne wole alɔ̃ dɔm alo nyɔ. Esi wònye be ate ŋu anye afɔku—vevietɔ ne èle ʋu kum ta la, ele vevie be nàdi atikewɔlawo ƒe dodokpɔ ne èsusu be nɔnɔme sia le ye ŋu.
Aleke nàwɔ adɔ alɔ̃ nyuie wu?
Ne mèle alɔ̃ dɔm nyuie o la, mègatsi dzodzodzoe o. Àte ŋu ana wò alɔ̃dɔdɔ ƒe dzadzɛnyenye nanyo ɖe edzi. Afɔɖeɖe vevitɔ kekeakee nye be nàlé alɔ̃dɔdɔ kple ŋudzɔnɔnɔ ƒe ɖoɖowɔɖi si mewɔa tɔtrɔ o me ɖe asi gbesiagbe . Ne ènya nya gaƒoƒo si wòle be nànyɔ ko la, xlẽ gaƒoƒo 8 ɖe megbe be nàɖo wò mlɔƒe—eye nàdze agbagba alé esia me ɖe asi le kwasiɖanuwuwuwo hã. Exɔa ɣeyiɣi, gake yi edzi nànɔ kame dem.
Aɖaŋuɖoɖo bubu siwo ana nàɖi ɖe eme nyuie wu le zã me lae nye esi:
- Na wò xɔdɔme nado viviti, fafa, eye ɖoɖoezizi nanɔ anyi.
- Ƒo asa na TV alo fefewɔƒewo dada ɖe wò xɔ me.
- Tsi screenwo katã—telefonwo, kɔmpiutawo, kple tablɛtwo—gaƒoƒo ɖeka ya teti hafi nàmlɔ anyi. Anyo wu be nàna wò telefon nanɔ xɔa godo alo nàdo agba nɛ le adzɔge tso wò aba gbɔ.
- Wɔ ɖoɖo si me nàɖe dzi ɖi le do ŋgɔ na alɔ̃dɔdɔ. Te tsilele dzodzoe, agbalẽ xexlẽ, toɖoɖo haƒoƒo fafɛ, alo ŋugbledede ƒe hehe kpɔ .
- Ƒo asa na caffeine (kɔfi, tii, soda, tsokolet) le fiẽwo me.
- De kame edziedzi (gake ƒo asa na kamedede sesẽwo hafi nàmlɔ anyi teti).
- Ne èse le ɖokuiwò me be ɖeɖi te ye ŋu le ŋkekea me la, se alɔ̃dɔdɔ si mede gaƒoƒo ɖeka o eye nànoe kaba le ŋkekea me. Ŋdɔ me alɔ̃dɔdɔ didi nana be alɔ̃dɔdɔ le zã me sesẽna.
Gbedasi si Wotsɔ Yi Aƒeme
Míele mɔ kpɔm be aɖaŋuɖoɖo siawo akpe ɖe ŋuwò nàkpɔ gbɔɖeme si nèhiã. Ðo ŋku edzi be alɔ̃dɔdɔ le vevie na wò ŋutilã kple wò susu siaa.
Ne alɔ̃dɔdɔ yi edzi le kuxi me tom na wò, nyɔna enuenu, nèle hũ ɖem vevie, alo nèsena le ɖokuiwò me be ɖeɖi te ye ŋu togbɔ be yedɔ alɔ̃ hã la, taflatse ƒo nu kple wò ɖɔkta. Ðewohĩ nane si gbɔ wòtso si woate ŋu ada nyuie, si ana nàgatrɔ ayi ɖoɖowɔɖi si me lãmesẽ le dzi.
Lé be na wò alɔ̃dɔdɔ—gbɔɖi ɖe eme nyuie le zã me le vevie hafi nànɔ agbe le lãmesẽ me!
Alɔ̃dɔdɔ, Alɔ̃dɔdɔ ƒe kuxiwo, Ƒewuiviwo ƒe Alɔ̃dɔdɔ, Alɔ̃madɔmadɔ, Alɔ̃dɔdɔ ƒe Gbɔgbɔtsixe, Alɔ̃dɔdɔ ƒe dzadzɛnyenye, Aɖaŋuɖoɖowo na alɔ̃dɔdɔ nyuie
