Gɔmedzedze yeye aɖe na A/L...

Egbea medo go nyɔnuvi aɖe. Egblɔ be yele dzadzram ɖo ɖe A/L ŋu... gake gaƒoƒo eve koe yedɔa alɔ̃ gbesiagbe! Ewɔ nuku nam ŋutɔ eye wòte ɖe dzinye ŋutɔ esi mese nya ma. Aleke ɖevi awɔ aŋlɔ dodokpɔ ne esrɔ̃ nu vevie alea eye medɔ alɔ̃ nyuie o?

Gake menye nɔvinyɔnu sia koe o, mía nɔviŋutsu kple nɔvinyɔnu geɖe siwo le A/L wɔm eye wole sukuxɔ me yim le Sri Lanka la le abe wò ene. Wodɔa alɔ̃ vaseɖe ŋdi kanya tsɔ dzrana ɖo ɖe dodokpɔa ŋu, eye woŋlɔa alɔ̃dɔdɔ be. Míesusuna be zi alesi míenɔ ŋudzɔ ɣeyiɣi geɖe la, zi nenemae míate ŋu asrɔ̃ nu geɖe. Gake nyateƒeae nye ema? Dzɔdzɔmeŋutinunya yeyetɔ gblɔ ŋutinya bubu kura!

Enyo, menye ɖeko alɔ̃dɔdɔ nyuie nyo na wò ŋutilã ko o, ke ele vevie hã na nusiwo nèsrɔ̃ la "ƒoƒo ɖe eme" eye nàwɔ dɔ nyuie le dodokpɔwo me! Le esi teƒe be nàgbɔ ɖe eme ko la, alɔ̃dɔdɔ nye ɣeyiɣi si me wò ahɔhɔ̃ wɔa dɔ ŋutɔ. Enye ne ètsɔ nyatakaka siwo nèsrɔ̃ le ŋkekea me katã ƒo ƒu eye gɔmesese le wo ŋu.

Eyata, ŋutinya sia nye na amesiwo katã mlɔa anyi abe A/L nɔvinyɔnu ma ene. Na míakpɔ alesi nàte ŋu azã alɔ̃dɔdɔ ƒe ŋusẽ gã la atsɔ ado wò ŋkuɖoɖonudzi kple dodokpɔ me tsonu ɖe ​​ŋgɔe ɖa. Kadodo wɔnuku sia si le alɔ̃dɔdɔ kple ŋkuɖoɖonudzi dome gɔmesese nye afɔɖeɖe gbãtɔ si ana nàʋu wò nusɔsrɔ̃ ƒe ŋutete bliboa.

Kadodo Si Le Alɔ̃dɔdɔ Kple Ŋkuɖodzinyawo Dome: Dzɔdzɔmeŋutinunya si Le Ahɔhɔ̃a Me

Be míase nusita alɔ̃dɔdɔ le vevie nenema gbegbe gɔme la, mina míalé ŋku ɖe alesi míaƒe ahɔhɔ̃ srɔ̃a nui heɖoa ŋku nu dzii ŋu gbã. Nusɔsrɔ̃ menye nusi dzɔna zi ɖeka o, ke boŋ enye afɔɖeɖe geɖe ƒe ɖoɖo. Numekula siwo le Harvard gblɔ be afɔɖeɖe etɔ̃e li: nusiwo woaxɔ, wo ƒoƒo ƒu ɖekae, kple wo gbugbɔgaɖoanyi. Sidzedze xɔxɔ fia be woaɖo to le klass, alé ŋku ɖe agbalẽ aɖe ŋu, ahasrɔ̃e. Ŋkuɖodzi fia be woagbugbɔ ŋuɖoɖowo aŋlɔ tso susu me, abe dodokpɔ me ene. Gake le eve mawo dome la, afɔɖeɖe aɖe li si ŋu ame aɖeke meléa ŋku ɖo boo o, gake ele vevie ŋutɔ: nuwo ƒoƒo ƒu ɖekae! Afi mae alɔ̃dɔdɔ va zua ɣletivimefakala gã aɖe le.

Nuwɔwɔ ɖekae nye ŋkuɖodzinu yeye siwo woxɔ, siwo womeɖo bliboe haɖe o, xɔxɔ hetrɔ wo wozu ŋkuɖodzinu siwo nɔa anyi ɖaa, siwo nɔa anyi ɖaa. Bu eŋu abe alesi nèdzra faɛl aɖe ɖo ɖe wò kɔmpiuta dzi ene. Ne mèdzrae ɖo o la, edzo. Aleae wòle. Alɔ̃dɔdɔe nye ɣeyiɣi nyuitɔ si nàzi ‘save’ ƒe dzesi dzi. Ne èle alɔ̃ dɔm la, menye ɖeko wò ahɔhɔ̃a tsia dzodzodzoe o, ke ele dɔ wɔm sesĩe be yeawɔ dɔ tso nusiwo nèsrɔ̃ le ŋkekea me ŋu! Numekuku si wowɔ le Nature Neuroscience me ɖee fia be ŋkuɖoɖonudzi ƒe ŋusẽdodo le alɔ̃dɔdɔ me nye nusi doa vevie nu le nusiwo nèsrɔ̃ la gbugbɔgaƒo kple ɖoɖowɔwɔ ɖe wo ŋu me. Ahɔhɔ̃meka siwo wowɔ dɔ le nusɔsrɔ̃ me ƒe nɔnɔmewo gawɔa dɔ ake, vevietɔ le alɔ̃dɔdɔ deto me (slow-wave sleep - SWS). Dɔ sia dzea egɔme tso hippocampus, si nye ahɔhɔ̃a ƒe akpa vevitɔ kekeake hena ŋkuɖodzinyawo wɔwɔ. Gbugbɔgaƒoƒo sia doa ŋusẽ ŋkuɖodzinu ƒe kadodo, eye vivivi la, etsɔnɛ yia neocortex, si nye ahɔhɔ̃a ƒe agbalẽdzraɖoƒe si nɔa anyi didi.

Menye ŋkuɖodzinyawo ƒe ƒuƒoƒo koe esia nye o. Ahɔhɔ̃a tiae le ɣeyiɣi ma me be, "Enyo, esia le vevie, mina míalé esia ɖe te. Esia mele vevie nenema gbegbe o, mina míaɖe ɖewo ɖa." Eyae nye be edoa ŋusẽ kadodo veviwo eye wògblẽa kadodo siwo mehiã o me. Esia bia be ahɔhɔ̃a ƒe akpa vovovowo nawɔ dɔ ɖekae, eye wozãa ahɔhɔ̃ ƒe ƒutsotsoe tɔxɛwo hã. Dɔ vovovowo le alɔ̃dɔdɔ deto (SWS) kple REM alɔ̃dɔdɔ, si nye ɣeyiɣi si me ahɔhɔ̃a kua drɔ̃e heƒua du la siaa. SWS le vevie na nyateƒenyawo kple nudzɔdzɔwo ƒoƒo ƒu ɖekae (declarative memory), esime REM kpena ɖe ame ŋu be woaƒo ŋkuɖodzinya siwo ku ɖe aɖaŋuwo ŋu (procedural memory) kple seselelãmewo nu ƒu ɖekae. Numekuku gã aɖe si wota ɖe Psychological Bulletin me gaɖo kpe esia dzi. Egblɔ be ne èdɔ alɔ̃ le nusɔsrɔ̃ vɔ megbe la, wò ŋkuɖoɖonudzi agblẽ godoo. Eyata, alɔ̃dɔdɔ menye ‘ɣeyiɣi si me womewɔa dɔ le o’ ko o, ke boŋ enye zɔhɛ si hiã vevie, si doa vevie nu ŋutɔ na nusɔsrɔ̃ kple tamebubu (sidzedze ƒe dɔwɔwɔ)!

Nukatae alɔ̃dɔdɔ nye fefe si trɔa ame na wò abe sukuvi ene?

Dzɔdzɔmeŋutinunya sia si le alɔ̃dɔdɔ kple ŋkuɖoɖonudzi dome la menye nufiafia dzro aɖe ko o; ekpɔa ŋusẽ ŋutɔŋutɔ ɖe sukuvi ɖesiaɖe si dze ŋgɔ dodokpɔwo kple dɔdasiwo dzi. Ne èse alesi alɔ̃dɔdɔ kpɔa ŋusẽ ɖe nusɔsrɔ̃ dzii gɔme la, àkpɔe be alɔ̃dɔdɔ nyuie menye gbɔdzɔgbɔdzɔ o, ke boŋ enye aɖaŋu gã aɖe na acing dodokpɔwo. Nusi dzɔna ne mèdɔ alɔ̃ nyuie o la kpɔa ŋusẽ ɖe dziwò do ŋgɔ na nusɔsrɔ̃ kple emegbe siaa.

Tsɔe be èmlɔ anyi zã bliboa katã hafi nèʋu agbalẽ alo yi klass gɔ̃ hã. Kukuɖenuŋu ma ke si megblɔ va yi la ɖee fia be kuxi gã aɖe le alɔ̃dɔdɔ zã bliboa katã hafi srɔ̃a nu ŋu. Nu ka ta? Elabena ahɔhɔ̃ si ŋu ɖeɖi te la mate ŋu awu nusɔsrɔ̃ ƒe afɔɖeɖe gbãtɔ si nye sidzedze xɔxɔ nu nyuie o. Abe alesi Harvardtɔwo gblɔna ene la, ne mèdɔ alɔ̃ nyuie o la, wò susu ƒe dɔwɔwɔ dzi ɖena kpɔtɔna va ɖoa zero. Eyata nya siwo wogblɔna le klass megena ɖe ta me na wò o, gɔmesese aɖeke mele nusi le agbalẽa me ŋu o, eye esesẽna be nàse nu yeye aɖe gɔme. Ema fia be ele be nàdo agba na wò ahɔhɔ̃ hafi adze dɔwɔwɔ gɔme nyuie, alo ne mèdo agba ma o la, womadzra nyatakaka yeyewo ɖo o!

Alɔ̃dɔdɔ le nusɔsrɔ̃ vɔ megbe hã nye nu ma ke, ɖewohĩ esia gavloe wu. Àte ŋu asusu be, "Oo, mesrɔ̃ nu vaseɖe ŋufɔke, fifia nusianu le nye ta me." Gake nusi wɔm nèle ŋutɔŋutɔe nye be èle nu gblẽm le ŋkuɖodzinu ƒe ŋusẽdodo ƒe ɖoɖo wɔnuku ma ŋu. Lãmetsiŋusẽ ƒe lãmenugbagbevi siwo wòle be woagbugbɔ aƒo kple kadodo siwo wòle be woawɔ le alɔ̃dɔdɔ me medzɔna o. Ne míagblɔe bubui la, ɖeko wòle abe ɖe nètutu nu siwo nèku kutri vevie be yealé ɖe susu me ene! Harvard gblɔ be alɔ̃dɔdɔ gbãtɔ le nusɔsrɔ̃ megbee nye ɣeyiɣi vevitɔ kekeake si dzi nàto aɖo ŋku nu dzi, eye ne mɔnukpɔkpɔ ma to ŋuwò la, màgate ŋu awɔe nyuie ake o. Eyata, nusɔsrɔ̃ alɔ̃madɔmadɔ le abe nuŋɔŋlɔ aɖe ŋɔŋlɔ ɖe mɔ̃ dzi kple etutu evɔ màdzrae ɖo o ene, agbagbadzedzeawo katã gblẽna!

Nu vevi bubue nye alɔ̃dɔdɔ si mewɔa tɔtrɔ o. Mehiã be nàdɔ alɔ̃ nyuie le zã si do ŋgɔ na dodokpɔ aɖe me o, ne mèdɔ alɔ̃ nyuie le kwasiɖa alo ɣleti si do ŋgɔ me o. Numekuku si wowɔ le npj Science of Learning me ɖee fia be alesi nèdɔa alɔ̃ le kwasiɖa alo ɣleti si do ŋgɔ na dodokpɔ me la do ƒome kple wò dzesiwo tẽ wu zã si do ŋgɔ. Esia fia be viɖe siwo dona tso alɔ̃dɔdɔ nyuie gbesiagbe me la dzina ɖe edzi le ɣeyiɣi aɖe megbe. Vodada si sukuviwo wɔna zi geɖee nye be wodɔa alɔ̃ tsi megbe le kwasiɖaa me hafi srɔ̃a nu eye emegbe wodɔa alɔ̃ vaseɖe ŋdɔ ga wuieve le kwasiɖanuwuwu. Woyɔa esia be "hadomegbenɔnɔ ƒe jetlag." Ele abe dutadukɔ me yiyi eye wotsɔ wò ŋutilã ƒe gaƒoɖokui ƒu gbe ɖe dadasɔ me ene. Alɔ̃dɔdɔ ƒe ʋuʋudedi sia tɔtɔa ahɔhɔ̃a ŋutɔ eye wòdoa kplamatse ŋkuɖoɖonudzi. Numekukua ɖee fia be alɔ̃dɔdɔ ƒe nyonyome kpɔa ŋusẽ ɖe sukuviwo ƒe dzesiwo ƒe akpa enelia kloe (25%) dzi. Bu alesi wòakpɔ ŋusẽ ɖe amewo dzii ŋu kpɔ!

Alɔ̃dɔdɔ agbɔsɔsɔme kae nusrɔ̃vi hiã ŋutɔŋutɔ?

Enyo, ne alɔ̃dɔdɔ le vevie nenema gbegbe la, alɔ̃ agbɔsɔsɔme kae wòle be nàdɔ? Togbɔ be vovototo sue aɖewo le ame ɖekaɖekawo dome hã la, lãmesẽhabɔbɔ gã aɖewo li siwo gblɔna be enyo wu. Le CDC (le U.S.) ƒe nya nu la, ɖevi siwo ɖo suku, si fia be amesiwo xɔ tso ƒe 13-18, hiã alɔ̃dɔdɔ gaƒoƒo 8 va ɖo 10 gbesiagbe (le gaƒoƒo 24 me) hafi woate ŋu anɔ lãmesẽ me. NSF (National Sleep Foundation) hã gblɔ nya ma ke (gaƒoƒo 8-10 na amesiwo xɔ tso ƒe 14-17).

NSF ɖo aɖaŋu be sɔhɛ tsitsiwo (ƒe 18-25) siwo le sukuxɔa me nadɔ alɔ̃ gaƒoƒo 7 va ɖo 9 le zã ɖeka me. Togbɔ be xexlẽme sia le ʋɛ vie wu esiwo le suku hã la, egahiã kokoko be nàɖo taɖodzinu sia gbɔ gbesiagbe be wò ta nanɔ dzi, wò seselelãme nanɔ te, eye wò ŋutilã nanɔ lãmesẽ me esime nèle sukuxɔa me kuxiwo me tom. Esiawo menye aɖaŋuɖoɖowo ko o, esia nye ŋutilã ƒe nudidi hafi wò ahɔhɔ̃ nawɔ dɔ nyuie, vevietɔ be nàɖo ŋku nusi nèsrɔ̃ dzi. Abe alesi nèdoa agba na wò fon ene la, ele be nàgbugbɔ axɔ wò ahɔhɔ̃ gbesiagbe to alɔ̃dɔdɔ me!

Gake nukae nye nyateƒea? Mía nɔviŋutsu kple nɔvinyɔnu geɖe medɔa alɔ̃ abe alesi wogblɔnɛ ene o. Harvard ƒe nyatakakawo ɖee fia be Amerika kɔledziviwo ƒe 11% koe dɔa alɔ̃ nyuie gbesiagbe. Anɔ abe 40% ene sena le wo ɖokui me be yewogbɔ agbe ŋkeke eve le kwasiɖa me! Mele be wòato vovo boo le míaƒe dukɔa me o, alo? Menye ɖeko alɔ̃madɔmadɔ sia nana ɖeɖi tea ame ŋu ko o, ke eɖea nusɔsrɔ̃ kple ŋkuɖoɖonudzi ƒe ŋutete hã dzi kpɔtɔna. Eyata míedi be míasrɔ̃ nu geɖe wu, gake míate ŋu awɔe nyuie o le ɖeɖiteameŋu ta. Eyata alɔ̃dɔdɔ agbɔsɔsɔme si míehiã kple alesi gbegbe míedɔa alɔ̃e gɔmesesee nye afɔɖeɖe gbãtɔ si ana míakpɔ dzidzedze le sukuviwo ƒe agbenɔnɔ me.

Aɖaŋuɖoɖo Nyuiwo: Mina míana míaƒe alɔ̃dɔdɔ nanyo ɖe edzi be míaƒe ŋkuɖoɖonudzi nanyo ɖe edzi!

Enyo, fifia ènya alesi gbegbe alɔ̃dɔdɔ le vevie. Gake aleke nèwɔna wòwɔa dɔ le nusɔsrɔ̃, dɔdasiwo, kple hadede kple xɔ̃wòwo dome? Nya gã aɖeke meli o. Ne èwɔa asitɔtrɔ suesuesue ʋɛ aɖewo gbesiagbe la, àte ŋu ana wò alɔ̃dɔdɔ ƒe nyonyome kple agbɔsɔsɔ siaa nanyo ɖe edzi. Ekema àɖo ŋku nusiwo nèsrɔ̃ dzi nyuie wu, eye wò ŋutilã anɔ lãmesẽ me. Aɖaŋuɖoɖo aɖewo siwo sɔ na wòe nye esi. Te nu siawo kpɔ...

• Mina míaɖo ɣeyiɣi ƒe ɖoɖowɔɖi: Esiae nye nu vevitɔ kekeake! Na wòazu numame na wò be nàmlɔ anyi le ɣeyiɣi ɖeka me gbesiagbe eye nàfɔ le ɣeyiɣi ɖeka me. Mègawɔ tɔtrɔ gãwo le kwasiɖanuwuwu gɔ̃ hã o. Ekema "hadomegbenɔnɔ ƒe jetlag" kuxi ma mado mo ɖa o. Ŋutilã ƒe dzɔdzɔme gaƒoɖokui (circadian rhythm) awɔ dɔ nyuie, eye anɔ bɔbɔe be nàmlɔ anyi ahanyɔ.
• Na wò xɔdɔme nanye bebeƒe na alɔ̃dɔdɔ: Ele be wò xɔdɔme nanye bebeƒe na alɔ̃dɔdɔ. Na wòanye viviti, ɖoɖoezizi, eye wòafa vie. Zã xɔmetsovɔ siwo tsia viviti, tomeka , kple toɣliɖeɖe ɣi ƒe mɔ̃ ne ehiã. Kpɔ egbɔ be mattress kple pillows la le bɔbɔe. Emegbe wò ahɔhɔ̃ nya be, "Ɣeyiɣia de be nàdɔ alɔ̃."
• Dze Mlɔƒe ƒe Ðoɖo aɖe Gɔme : Wɔ nane si ana nàɖe dzi ɖi aɖabaƒoƒo 30-60 hafi nàmlɔ anyi. Esia ate ŋu alɔ agbalẽ ŋutɔŋutɔ xexlẽ (menye le wò telefon dzi o!), tsilele dzodzoe, alo kekeɖenudɔ aɖewo wɔwɔ ɖe eme.Wɔ nane, se ha si naa ame ƒe dzi dzea eme, alo nàsrɔ̃ susuŋudɔwɔwɔ/ŋugbledede. Mègasrɔ̃ nu alo adzro kuxi siwo te ɖe anyimlɔɣi ŋu akpa o!
• Afɔku le screen la ŋu: Ðe keklẽ blɔ ƒe lã wɔadã ma ɖa... Kekeli blɔ si tso telefonwo, tablɛtwo, kɔmpiutawo, kple TVwo me gblẽa lãmetsi si nana ame ƒe alɔ̃dɔdɔ si nye melatonin . Eyata, tsɔ wo da ɖe vovo gaƒoƒo ɖeka ya teti hafi nàmlɔ anyi. Ne màte ŋu aɖe asi le wo ŋu o la, ke ʋu zã ƒe nɔnɔme ma ya teti.
• Kpɔ nyuie le nusi nèɖuna kple nusi nènona ŋu: Ƒo asa na aha siwo me caffeine le abe kɔfi, tii, ŋusẽdonu, kple cola ene nono le fiẽ/zã me. Nicotine (sigaret) hã nye nusi doa ŋusẽ ame. Woʋãa ŋutilãa. Nuɖuɖu vaseɖe wò dɔgbo me le ɣeyiɣi si gogo mlɔ anyi kple tsi kplu afã nono hã menyo o. Woate ŋu ana nàse veve eye wonyɔ wò le zã me.
• Midɔ alɔ̃ nyuie: Ne miadɔ alɔ̃ le ŋkekea ƒe nuwuwu alo ɣeyiɣi didi aɖe la, ate ŋu ana wòasesẽ be miadɔ alɔ̃ le zã me. Gake alɔ̃dɔdɔ kpui aɖe (anɔ abe miniti 20-30 ene) le ŋkeke me ate ŋu akpe ɖe ŋuwò nàgbɔ agbe wò susu eye wòana wò dɔwɔwɔ nanyo ɖe edzi evɔ makpɔ ŋusẽ ɖe wò alɔ̃dɔdɔ dzi le zã me o. Tee kpɔ be ewɔa dɔ na wò hã.
• Mina míaɖu nuteɖeamedzi dzi: Dodokpɔ ƒe nyaƒoɖeamenu, kuxiwo kple xɔlɔ̃wo, zitɔtɔ le aƒeme... Ne nu siawo katã le du dzi le wò susu me la, màte ŋu adɔ alɔ̃ o. Eyata, srɔ̃ mɔ aɖe si dzi nàto aɖe nuteɖeamedzi dzi akpɔtɔ gbesiagbe. Mɔ aɖe si dzi nàto akɔ wò susu me... Ŋlɔ ŋkekenyuigbalẽ, wɔ gbɔgbɔ deto ƒe kamededewo, wɔ yoga, alo ƒo nu kple ame si dzi nèka ɖo. Ne èkɔ wò susu me le ŋkeke me la, mado kplamatse wò alɔ̃dɔdɔ le zã me o.
• De kame, gake lé ŋku ɖe wò ɣeyiɣi ŋu: Kamedede gbesiagbe megblẽa nu le alɔ̃dɔdɔ ƒe nyonyome ŋu o. Gake mègawɔ kamedede sesẽwo le gaƒoƒo ʋɛ aɖewo me tso esime nèmlɔ anyi o. Ate ŋu aʋã wò ŋutilã eye wòahe wò alɔ̃dɔdɔ ɖe megbe. Te kamedede kpɔ le ŋdi alo fiẽ me.

Ne èsrɔ̃a aɖaŋuɖoɖo siawo dometɔ ʋɛ aɖewo gɔ̃ hã gbesiagbe la, àde dzesi vovototo gã aɖe le wò alɔ̃dɔdɔ me. Wò ahɔhɔ̃ awɔ dɔ nyuie wu, àɖo ŋku nu siwo nèsrɔ̃na dzi, eye àte ŋu anɔ te ɖe dodokpɔwo nu nyuie wu. Eyata, alɔ̃dɔdɔ menye nusi woate ŋu atso o, ke boŋ ele vevie na wò nusɔsrɔ̃ kple wò agbemeŋkekewo katã.

Mlᴐeba

Ŋutinya la me kɔ, alo? Menye ɖeko alɔ̃dɔdɔ nye ɖiɖiɖeme ƒe dzesi le nusrɔ̃via ƒe agbe me o, ke enye nusi me wowɔa dɔ le ŋutɔ, si mehiã vevie o, si bla ɖe nusɔsrɔ̃ kple ŋkuɖoɖonudzi ŋu. Tso alɔ̃dɔdɔ deto, REM alɔ̃dɔdɔ, ƒe akunyawɔwɔ si tua ŋkuɖoɖonudzi ɖo dzi va ɖo alesi alɔ̃dɔdɔ kpɔa ŋusẽ ɖe dodokpɔ me tsonu dzi abe alesi numekukuwo ɖee fia ene dzi la, nu ɖeka me kɔ: alɔ̃dɔdɔ tsɔtsɔ ɖo nɔƒe gbãtɔ nye aɖaŋu vevi aɖe na acing dodokpɔwo! Alɔ̃dɔdɔ le susu me be yehiã ɣeyiɣi geɖe wu be yeasrɔ̃ nu nye mɔ si dzi nàto aɖo taɖodzinu ma gbɔ la ɖeɖeɖa ko. Elabena exɔa ŋutete le wò ahɔhɔ̃ me be wòaxɔ nu yeyewo, alé nusiwo nèsrɔ̃ la ɖe asi, eye wòaɖo ŋku wo dzi ne ehiã.

Eyata nɔviŋutsuwo/nɔvinyɔnuwo, ne miedi be yewoasrɔ̃ nu nyuie, aɖo ŋku edzi, eye yewoato dodokpɔwo me la, ele be miatsɔ nusɔsrɔ̃ ƒe nɔnɔme nyuiwo kple alɔ̃dɔdɔ aɖo nɔƒe gbãtɔ le miaƒe nu vevitɔwo dome. Ne èse egɔme be esime nèle alɔ̃ dɔm la, wò ahɔhɔ̃ doa ŋusẽ ŋkuɖodzinyawo, kpɔa kuxiwo gbɔ, eye wòdzraa wò ɖo ɖe ŋkeke si kplɔe ɖo ŋu la, àkpɔe be alɔ̃dɔdɔ menye agba o, ke boŋ enye gadede asi gã aɖe. Ne èwɔ aɖaŋuɖoɖo siwo míeyɔ ɖe etame ŋudɔ eye nèdɔ alɔ̃ nyuie wu la, àte ŋu azã wò ahɔhɔ̃ ƒe ŋusẽ si gbɔ eme, wò ŋkuɖoɖonudzi asẽ, wò nusɔsrɔ̃ anɔ bɔbɔe, eye menye wò dodokpɔwo koe nàte ŋu ana o ke boŋ wò agbenɔnɔ hã nanyo ɖe edzi. Eyata dzudzɔ alɔ̃dɔdɔ eye nàna alɔ̃dɔdɔ nanye xɔ̃wò vevitɔ. Wò ahɔhɔ̃ ada akpe na wò!

Nusiwo ŋu woke ɖo

Okano, K., Kaczmarzyk, J. R., Dave, N., Gabrieli, J. D. E., kple Grossman, J. C. (ƒe 2019). Alɔ̃dɔdɔ ƒe nyonyome, ɣeyiɣi didi si wòxɔna, kple alesi wowɔa nu ɖekae do ƒome kple sukudede nyuie wu le kɔledziviwo me. npj Nusɔsrɔ̃ ƒe Dzɔdzɔmeŋutinunya , 4 (1), Nyati 16. https://doi.org/10.1038/s41539-019-0055-z

Dɔlélenutsitsi Kple Mɔxexe Ðe Enu Dɔwɔƒe (CDC). (n.d.) ƒe nya. Mlɔƒe le Titina kple Sekɛndrisukuviwo me . Woɖee tso CDC ƒe axa siwo sɔ dzi (le kpɔɖeŋu me, https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Harvard Atikewɔwɔ Suku, Alɔ̃dɔdɔ Ŋuti Atikewɔwɔ ƒe Dɔwɔƒe. (n.d.) ƒe nya. Alɔ̃dɔdɔ Kple Ŋkuɖodzinyawo . Woxɔe tso https://sleep.hms.harvard.edu/education-training/public-hehenana/alɔ̃dɔdɔ-kple-lãmesẽ-hehenana-ɖoɖo/alɔ̃dɔdɔ-lãmesẽ-hehenana-88

Klinzing, J. G., Niethard, N., & Dzigbe, J. (ƒe 2019). Mɔnuwo ƒe ɖoɖowo ƒe ŋkuɖodzinu ƒe ŋusẽdodo le alɔ̃dɔdɔ me. Dzɔdzɔme ƒe ahɔhɔ̃ŋutinunya , 22 (10), 1598-1610. 10.1038/s41593-019-0467-3

Dukɔa ƒe Alɔ̃dɔdɔ Ŋuti Dɔwɔƒe (NSF). (ƒe 2020, October 1). Gaƒoƒo Nenie Nàdɔ Alɔ̃ Vavãe? Woɖee tso https://www.thensf.org/how-how-hour-de-sleep-do-you-really-need/

Newbury, C. R., Crowley, R., Rastle, K., kple Tamminen, J. (ƒe 2021). Alɔ̃madɔmadɔ Kple Ŋkuɖodzinyawo: Meta-Analytic Reviews of Studies on Alɔ̃madɔmadɔ Do Ŋgɔ Na Nusɔsrɔ̃ Kple Le Nusɔsrɔ̃ Megbe. Susuŋutinunya ƒe Nyatakaka , 147 (11), 1215-1240. 10.1037/bul0000348 (Wokpɔe to PMC dzi: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )