Sɔhɛwo, ɖe zã me alɔ̃dɔdɔ hã sesẽna na mia? (Alɔ̃dɔdɔ ƒe Kuxi Siwo Bɔ) Mina míaƒo nu tso esia ŋu!

Ðe kuxi gã aɖe nɔa ŋuwò ɣeaɖewoɣi be màte ŋu adɔ alɔ̃ le zã me oa? Togbɔ be èdi be yeadɔ alɔ̃ nyuie hã la, ɣeyiɣi aɖewo li siwo me màte ŋu adɔ alɔ̃ ne èmiã ŋku o, alo? Le nyateƒe me la, esia nye nusi bɔ na mi sɔhɛ geɖe. Ke hã, alɔ̃madɔmadɔ sia menye nu nyui o. Elabena, ne mèdɔ alɔ̃ nyuie o la, ekpɔa ŋusẽ ɖe sukudɔdasiwo, fefewɔwɔ, kple nu bubu ɖesiaɖe dzi. Menye ema ɖeɖeko o, àte ŋu ase le ɖokuiwò me hã be yemele dzidzɔ kpɔm o, yeƒe dzi nadze eme ko, eye ɣeaɖewoɣi la, àlé blanui ahatsi dzimaɖi. Azɔ hã, ènya be sɔhɛ siwo kua ʋu evɔ womedɔa alɔ̃ nyuie o la te ŋu gena ɖe afɔkuwo me wua? Eyata, mina míaƒo nu tso alɔ̃dɔdɔ sia kple kuxi siwo do ƒome kplii egbea ŋu vie.

Nukatae alɔ̃dɔdɔ sesẽna na mi sɔhɛwo?

Kpuie ko la, alɔ̃dɔdɔ ƒe kuxi siawo do ƒome kple tɔtrɔ siwo vaa wò ŋutilã me ne èle tsitsim.

Zi geɖe la, ehiãna be sɔhɛ abe wò ene nadɔ alɔ̃ gaƒoƒo 8 va ɖo 10 gbesiagbe. Azɔ bu eŋu kpɔ, ne èfɔ le ŋdi ga 6 me yi suku la, ele be nàmlɔ aba dzi hafi zã ga 10 ya teti, alo? Gake nyateƒeae nye be sɔhɛ akpa gãtɔ medɔa alɔ̃ ɣemaɣi o. Susu vevitɔ si tae nye be alesi wò ahɔhɔ̃ wɔa dɔe trɔna vie le wò ƒexɔxɔ me.

Ne míagblɔe tututu la, wò ŋutilã ƒe alɔ̃dɔdɔ ƒe gaƒoɖokui si le eme la dzea dɔwɔwɔ gɔme emegbe vie. Ema fia be wò ahɔhɔ̃ dzea lãmetsi si nye melatonin , si kpena ɖe ŋuwò nèdɔa alɔ̃, wɔwɔ gɔme, le zã me, ne wotsɔe sɔ kple ɖevi suewo kple ame tsitsiwo. Melatonin sia nye dzɔdzɔmetike si naa míaƒe alɔ̃dɔdɔ nyuie eye wòkpena ɖe mía ŋu míedɔa alɔ̃. Eyata, esi wowɔe megbe tae wòsesẽna na wò be nàdɔ alɔ̃ kaba.

Ɣeaɖewoɣi la, alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe ɣeyiɣia ƒe megbetsitsi sia nu sẽna ale gbegbe be ekpɔa ŋusẽ ɖe ŋkeke me dɔwɔwɔ dzi vevie. Ne esia dzɔ la, míeyɔnɛ be ``Delayed Sleep Phase Syndrome'' alo, abe alesi ame aɖewo yɔnae ene la, ``night owl syndrome.''

Menye esia ko tae mète ŋu dɔa alɔ̃ o. Nu bubue nye akaɖi si klẽna , vevietɔ akaɖi blɔ si dona tso elektrɔnikmɔ̃wo abe telefon, tablɛt, kple kɔmpiuta ene me. Kekeli blɔ sia hã hea lãmetsi si nye `(Melatonin)` ƒe wɔwɔ ɖe megbe. Emegbe egasesẽna ɖe edzi be ame nadɔ alɔ̃. Bu eŋu kpɔ, ne èzã wò telefon hafi mlɔ anyi la, gbedasi la yia wò ahɔhɔ̃ me be "menye zã haɖe o, nɔ ŋudzɔ."

Nukae nye alɔ̃madɔmadɔ?

Alɔ̃madɔmadɔ nye kuxi si le ame geɖe ŋu – efia be màte ŋu adɔ alɔ̃ alo anyɔ le alɔ̃ me o. Esia ate ŋu adzɔ le susu vovovowo ta. Le kpɔɖeŋu me:

• Ne ŋutilãmedɔ alo dɔléle aɖe le ŋuwò (bu eŋu kpɔ, dzamezã) .(Ate ŋu anye ŋɔti ƒe ʋuʋu, taɖuame, alo vevesese bubu aɖe).
• Ne alɔ̃dɔƒea menyo o (xɔa me xɔ dzo akpa alo vuvɔ le wɔwɔm akpa, kekeli sɔ gbɔ akpa, toɣliɖeɖe sɔ gbɔ akpa, kple bubuawo).
• Ne èle nuteɖeamedzi alo dzimaɖitsitsi (si le sukudɔdasiwo ŋu bum, kuxi siwo le xɔ̃wòwo dome, kuxi siwo le aƒeme, kple bubuawo ŋu bum).
• Le kpɔɖeŋu me, susu ƒe lãmesẽkuxiwo, nɔnɔmewo abe blanuiléle alo nuteɖeamedzi le afɔku megbe (PTSD) ene .
• Ŋutilãmedɔléle aɖewo.
• Atike aɖewo.
• Alɔ̃madɔmadɔ nyuie o (le kpɔɖeŋu me, telefon dzi nɔnɔ le zãtiƒe, alɔ̃dɔdɔ fũu akpa le ŋkeke me).

Enye nusi sɔ be alɔ̃madɔmadɔ nanɔ ame ŋu ŋkeke ɖeka alo eve ɣeaɖewoɣi. Gake ne alɔ̃madɔmadɔ sia ƒomevi le fu ɖem na wò ŋkeke geɖe le kwasiɖa me, ɣleti geɖe le ɣeyiɣi ɖeka me la, ele be nàƒo nu kple ɖɔkta godoo.

Alɔ̃dɔdɔ ƒe kuxi bubu kawoe ate ŋu anɔ mi sɔhɛwo ŋu?

To vovo na alɔ̃madɔmadɔ la, alɔ̃dɔdɔ ƒe kuxi bubu geɖewo hã li .

`(Afɔ kple afɔ ƒe ʋuʋu ƒe dɔléle si nɔa anyi ɣeaɖewoɣi)` kple `(Afɔ siwo meɖea dzi ɖi o ƒe dɔléle)`

Sɔhɛ aɖewo ƒe afɔwo kple abɔwo ʋuʋuna henɔa ʋuʋum enuenu ne wole alɔ̃ dɔm le zã me. Míeyɔa esia be `(Afɔ kple afɔ ƒe ʋuʋu ɣeaɖewoɣi)` . Ame bubuwo, vevietɔ le zã me, sena le wo ɖokui me abe ɖe yewole yewoƒe afɔwo ʋuʋum ene, eye wosena le wo ɖokui me be yewoƒe afɔwo le ʋuʋum, wole dzo dam, woƒe afɔwo le ʋuʋum, alo woƒe afɔwo le hehem. Woyɔa esia be `( Afɔ siwo meɖea dzi ɖi o ƒe dɔléle )` . Nɔnɔme siawo evea siaa wɔnɛ be womedɔa alɔ̃ nyuie le zã me o, eye woƒe alɔ̃dɔdɔ metɔna o. Eyata ɖeɖi tea wo ŋu ŋutɔ le ŋkekea me, wodoa dziku, eye wòsesẽna na wo be woƒe susu nanɔ nu ŋu. Ðewohĩ nɔnɔme siawo evea siaa anɔ sɔhɛ aɖewo ŋu ɖekae.

`(Alɔ̃dɔdɔ ƒe Gbɔgbɔtsixe si xea mɔ na ame)`

Ènya be ame aɖewo dzudzɔa gbɔgbɔ hena ɣeyiɣi aɖe ne wole alɔ̃ dɔma? Woyɔa esia be `(Alɔ̃dɔdɔ ƒe Mɔxexeɖedɔléle si xea mɔ na ame)` . Ame sia tɔgbi ƒoa aɖuɖɔ geɖe le zã me, egbɔa ya sesĩe, tsɔa nu ƒua gbe hetrɔna le aba dzi, eye wòfiãna. Esi womedɔa alɔ̃ nyuie o ta la, wodɔa alɔ̃ ŋutɔ le ŋkeke me, wote ŋu dɔa alɔ̃ le klass, eye zi geɖe la, wodɔa alɔ̃ le ŋkeke me.

Esia tsoa nane si xea yaƒoƒomɔ̃a gbɔ (le kpɔɖeŋu me, tonsils alo adenoids siwo lolo). Azɔ hã, amesiwo lolo akpa la ate ŋu axɔ nɔnɔme sia. Ne womeda esia nyuie o la, ate ŋu ahe nusɔsrɔ̃, susu tsɔtsɔ ɖe nu ŋu, nuwɔna me kuxiwo, kple dzidɔ gɔ̃ hã vɛ , eyata ele vevie ŋutɔ be woakpɔ esia gbɔ.

Drɔ̃e baɖawo

Sɔhɛ geɖe kua drɔ̃e baɖawo ɣeaɖewoɣi, alo? Esia ate ŋu ana wòasesẽ be nàfɔ le zã me ahagbugbɔ adɔ alɔ̃. Susu vevi siwo tae esia dzɔna enuenue nye nuteɖeamedzi alo dzimaɖitsitsi.Tsɔ kpe ɖe eŋu la, dɔléle, atike aɖewo zazã, atike muamewo zazã alo aha sesẽ nono, kple alɔ̃madɔmadɔ hã ate ŋu ana ame naku drɔ̃e baɖawo.

Alɔ̃dɔdɔ

Wokpɔa alɔ̃dɔdɔ zi geɖe le ɖevi suewo gome, gake sɔhɛ tsitsi aɖewo kple ame tsitsi aɖewo hã wɔa esia. Zi geɖe la, alɔ̃dɔdɔ dzɔna ne ame le dɔ lém, asrã le eŋu, medɔa alɔ̃ o, alo le nuteɖeamedzi me.

Zi geɖe la, alɔ̃dɔdɔ menye kuxi gã aɖeke o. Ame siwo ŋu alɔ̃dɔdɔ le la trɔna yia aba dzi eye womeɖoa ŋku edzi o. Mègadze agbagba be yeanyɔ ame aɖe si le alɔ̃ dɔm kpata o , elabena ema ate ŋu ado vɔvɔ̃ na wo. Gbugbɔ kplɔ wo yi aba dzi blewuu alesi nàte ŋui.

Alɔ̃dɔdɔ ƒe dɔléle

Esia nye nɔnɔme si mebɔ o, gake zi geɖe la, dzesiawo dzea egɔme tso ɖevime alo ƒewuiwo me. Ame siwo ŋu alɔ̃dɔdɔ ƒe dɔléle le la sena le wo ɖokui me be yewodɔa alɔ̃ akpa le ŋkekea me. Woate ŋu adɔ alɔ̃ kpata, nuxlɔ̃ame aɖeke manɔmee. Ðewohĩ womate ŋu aɖu woƒe lãmekawo dzi o ɣeaɖewoɣi, alo woate ŋu aku drɔ̃e siwo me kɔ, siwo me kɔ ne wole alɔ̃ dɔm alo nyɔ. Ðewohĩ womate ŋu adɔ alɔ̃ nyuie le zã me o, eye woate ŋu anyɔ enuenu. Ne wodɔ alɔ̃ kpata esime wole nane wɔm, abe ʋukuku ene la, alɔ̃madɔmadɔ ate ŋu anye afɔku.

Aleke mawɔ adɔ alɔ̃ nyuie?

Ne mète ŋu dɔa alɔ̃ nyuie le zã me o la, mègatsi dzi o. Àte ŋu ate kpɔ atrɔ wò alɔ̃dɔdɔ ƒe nɔnɔmewo vie. Nu vevitɔe nye be wòazu numame na wò be nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe . Ne ènya gaƒoƒo si wòle be nàfɔ le ŋdi me la, xlẽ gaƒoƒo 8 ya teti tso ɣeyiɣi ma dzi eye nàɖo ɣeyiɣi si nàmlɔ anyi. Dze agbagba nàwɔ dɔ le ɣeyiɣi siawo me alesi nàte ŋui, kwasiɖanuwuwuwo hã le eme. Ne màte ŋu awɔe enumake o hã la, ezu numame na wò vivivi.

Nu aɖewo siwo nàte ŋu awɔ be nàdɔ alɔ̃ nyuie wue nye esi:

• Na wò xɔdɔme nado viviti, wòafa vie, eye wòanɔ anyi kpoo.
• Mègatsɔ TV alo videofefe ƒe mɔ̃ aɖe ɖo xɔa me o.
• Dzudzɔ sukudɔdasiwo wɔwɔ abe gaƒoƒo ɖeka ene hafi amlɔ anyi eye nàtsi screenwo katã, abe telefon, kɔmpiuta, kple tablɛt ene. Da wò telefon la ɖe ɖoɖoezizi me, eye ne anya wɔ la, gblẽe ɖe xɔa godo be wòaxɔ dzo.
• Wɔ nane si ana nàɖe dzi ɖi hafi amlɔ anyi. Le kpɔɖeŋu me, tsi tsi dzodzoe, xlẽ agbalẽ, se ha aɖe si fa akɔ na ame, alo de ŋugble .
• Ƒo asa na caffeine (kɔfi, tii, aha aɖewo, tsokolet) nono le ŋdɔ kple fiẽ me.
• De kame gbesiagbe (gake mègagogo alɔ̃dɔdɔ o).
• Ne èse le ɖokuiwò me be ɖeɖi te ye ŋu ŋutɔ le ŋkekea me la, dɔ alɔ̃ vie (si mede gaƒoƒo ɖeka o) le ŋkekea ƒe gɔmedzedze. Ne èdɔ alɔ̃ didi akpa le ŋkeke me la, asesẽ wu be nàdɔ alɔ̃ le zã me.

Nu vevitɔ kekeake siwo dzi wòle be woaɖo ŋkui (Take-Home Message) .

Enyo, eyata mele mɔ kpɔm be esia akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie. Ðo ŋku edzi be alɔ̃dɔdɔ le vevie ŋutɔ na míaƒe ŋutilã kple susu.

Ne alɔ̃dɔdɔ sesẽna na wò ɣesiaɣi, nyɔnyrɔna enuenu le zã me, nèle hũ ɖem gbesiagbe kloe, alo ne èse le ɖokuiwò me be yedɔ alɔ̃ nyuie le zã me gake ɖeɖi te ye ŋu ŋutɔ le ŋkeke me gɔ̃ hã la, ele be nàkpɔ ɖɔkta godoo. Ðewohĩ nane si gbɔ wòtso si màte ŋu akpɔ o, eye ne wodae nyuie la, ate ŋu akpɔ kuxia gbɔ.

Lé be na wò alɔ̃dɔdɔ, alɔ̃dɔdɔ nyuie le vevie na agbe nyui nɔnɔ!

Alɔ̃dɔdɔ, alɔ̃dɔdɔ ƒe kuxiwo, alɔ̃dɔdɔ le sɔhɛwo me, alɔ̃madɔmadɔ, alɔ̃madɔmadɔ, alɔ̃madɔmadɔ, aɖaŋuɖoɖowo na alɔ̃dɔdɔ nyuie