Yu kin gɛt prɔblɛm bak fɔ slip na nɛt? Lɛ wi tɔk bɔt inshɔmnia!

Tide wi go tɔk bɔt wan prɔblɛm we bɔku pipul dɛn gɛt. Dat min se fɔ nɔ ebul fɔ slip fayn na nɛt. Sɔntɛnde, yu nɔ kin ebul fɔ slip ivin afta yu dɔn go slip. Ɔ yu kin wek bak ivin afta yu dɔn slip fɔ sɔm tɛm. Dis na wetin wi jɔs kɔl inshɔmnia. Pan ɔl we fɔ sɔm pipul dɛn dis na jɔs smɔl tin we kin mek dɛn vɛks, fɔ ɔda pipul dɛn i kin gɛt big impak pan dɛn layf. So, wetin mek dis kin apin? Lɛ wi tɔk mɔ bɔt dis, nɔto so?

Wetin rili na inshɔm, ɔ slip?

Fɔ tɔk am simpul wan, inshɔmnia na we yu nɔ gɛt di slip we yu want. Dis kin min se yu nɔr kin ebul fɔ slip fɔ lɔng tɛm, yu nɔr kin ebul fɔ slip fayn, yu kin gɛt prɔblɛm fɔ slip, ɔr yu kin wek na di midul pan yu slip.

Tink bɔt am, slip rili impɔtant fɔ wi bɔdi. Infakt, sayɛnsman dɛn stil de tink bɔt aw slip impɔtant to wi ɛn wetin mek wi nid am bad bad wan. Bɔt wan tin we wi no na dat, if wi nɔ slip fayn, dat kin mek wi nɔ ebul fɔ slip fayn. Dis na ɛkspiriɛns we nɔ rili fayn. Dɔn bak, wi nɔ kin ebul fɔ wok fayn ɔlsay na di de.

Di we aw ɔlman kin slip na di sem?

Nɔ, i nɔ de du dat. Di we aw ɔlman kin slip ɛn di kayn slip we i nid kin difrɛn bad bad wan. Bikɔs ɔf dɛn difrɛns ya, masta sabi pipul dɛn se dɛn kin tek bɔku bɔku tin dɛn we kin mek pɔsin slip as “nɔmal.” Na sɔm ɛgzampul dɛn ya:

• Early birds/early risers: Sɔm pipul dɛn de we naturally lɛk fɔ go slip ali ɛn wek ali.
• Nayt ɔwl/let rayz: Ɔda pipul dɛn lɛk fɔ go slip let ɛn wek let.
• Pipul dɛn we de slip shɔt: Sɔm pipul dɛn nɔ nid fɔ slip bɛtɛ pas ɔda pipul dɛn. Risach dɔn sho se i kin ivin gɛt sɔntin we de mek pɔsin gɛt dis sik.
• Difrɛns pan slip we dɛn dɔn lan: Sɔm pipul dɛn kin gɛt abit fɔ slip fɔ patikyula rizin dɛn, lɛk di wok we dɛn de du. Fɔ ɛgzampul, di wan dɛn we gɛt ɛkspiriɛns pan fɛt-fɛt na di sojaman dɛn kin lan fɔ slip rili layt bikɔs ɔf di tin dɛn we dɛn kin aks fɔ ɛn di denja dɛn we dɛn kin gɛt na dɛn wok. Semweso, sɔm pipul dɛn kin yus fɔ slip fayn ilɛksɛf na di say we dɛn de mek nɔys.
• Natural chenj wae de kam pan slip nid: Yu slip nid fɔ chenj ɔlsay na yu layf. sכm sכm pikin nid fכ slip lεk 14-17 awa insay wan de. Bɔt big pipul dɛn (we dɔn pas 18 ia) nid lɛk sɛvin to et awa so ɛvride.

Ɛni kayn tin de we kin mek pɔsin nɔ ebul fɔ slip?

Yɛs, masta sabi bukman dɛn kin sheb dis sik we de mek pɔsin nɔ ebul fɔ slip to tu men kayn:

• Tɛm: Dis kin bi fɔ shɔt tɛm (akyu) ɔ fɔ lɔng tɛm (krɔnik) . Dɛn kɔl am we pɔsin nɔ ebul fɔ slip fɔ lɔng tɛm .
• Bay Kɔz: Praymari inshɔmnia na wae pɔrsin nɔr kin ebul fɔ slip fɔ no ɔda rizin. Sɛkɔndari inshɔmnia na wae pɔrsin nɔr kin ebul fɔ slip as sayn fɔ ɔda mɛrɛsin ɔr tin wae apin.

Aw kɔmɔn tin dis?

Infakt, fɔ nɔ slip fɔ shɔt tɛm ɛn fɔ lɔng tɛm, kin rili kɔmɔn. Fɔ tɔk roughly, lɛk wan pan ɛvri tri big pipul dɛn ɔlsay na di wɔl gɛt sayn dɛn we de sho se dɛn nɔ ebul fɔ slip. Dɔn bak, dɛn kin no se lɛk 10% pan di big pipul dɛn gɛt wan sik we dɛn kɔl inshɔmnia disɔda.

Wetin na di sayn dɛm wae de sho se pɔrsin nɔr de slip fayn?

We pɔsin nɔ ebul fɔ slip, i kin gɛt difrɛn sayn dɛn. Dɛn kin sheb dɛn to difrɛn difrɛn kategori dɛn:

• Tin dɛn we yu kin fil we yu gɛt prɔblɛm fɔ slip.
• Ifɛkt dɛn we i kin gɛt insay di de.
• Di sayn dɛm we de sho se pɔsin nɔ de slip fayn fɔ lɔng tɛm.

Tin dɛn we yu kin fil we yu nɔ ebul fɔ slip

Di we aw yu kin si am se i nɔ izi fɔ slip na di men sayn we de sho se yu nɔ ebul fɔ slip. Dis kin apin tri men we dɛn, ɛn bɔku tɛm pipul dɛn kin chenj chenj bitwin dɛn:

• I nɔ kin izi fɔ slip (Initial/sleep onset insomnia): Dis min se i nɔ kin izi fɔ yu fɔ slip we yu de go slip.
• Midul/maintenance insomnia: Dis na we yu wek na midul nɛt, bɔt afta dat yu kin slip bak. Dis na di kayn we we pipul dɛn kin gɛt mɔ. I kin afɛkt lɛk tu-tɛd pan di pipul dɛn we nɔ kin ebul fɔ slip.
• Let/ali wek inshɔmnia: Insay dis, yu kin wek ali mɔnin ɛn nɔ kin ebul fɔ slip bak.

Ifɛkt dɛn we i kin gɛt insay di de

Bikɔs slip impɔtant fɔ mek yu gɛt wɛlbɔdi, prɔblɛm lɛk we yu nɔ de slip kin mek yu gɛt difrɛn sayn dɛn ivin we yu wek. Dɛn tin ya na:

• Fɔ fil se yu taya, yu nɔ gɛt layf, ɔ yu de slip.
• Slow rispɔns. Imajin, we yu de drayv motoka, yu nɔ go ebul fɔ du sɔntin kwik kwik wan.
• I nɔ izi fɔ mɛmba tin dɛn.
• I kin slo fɔ tink, kɔnfyus, ɔ i nɔ kin izi fɔ pe atɛnshɔn pan sɔntin.
• Di we aw yu de fil kin chenj, mɔ we yu de wɔri, pwɛl at, ɛn we yu kin vɛks.
• Fɔ ambɔg yu wok, soshal tin dɛn, tin dɛn we yu lɛk fɔ du, ɔ ɔda tin dɛn we yu kin du ɛvride.

Simptom dɛm fɔ Krɛse Inshɔmnia

Di kayn sik wae yu de fil impɔtant bak. If yu sayn dɛm gɛt sɔm kayn tin dɛm, yu kin gɛt krɛse sik. Dɛn kwaliti dɛn ya na:

• Di tin dɛn we kin apin: Fɔ mek dɛn no se yu nɔ de slip fayn, yu fɔ gɛt am witout ɛni patikyula rizin (lɛk we yu chenj yu wok shift, spɛshal tin dɛn we kin apin na yu layf) we kin mek yu nɔ slip fayn.Dɛn kin no dis wae i nɔr kin izi fɔ yu fɔ slip pan ɔl we yu gɛt inof tɛm ɛn di rayt say fɔ slip.
• Frɛkuɛns: We yu nɔ de slip fayn, yu fɔ gɛt prɔblɛm fɔ slip at le tri tɛm insay di wik .
• Aw fɔ tek am: Nɔr kin slip fɔ lɔng tɛm fɔ lɛk tri mɔnt .
• Ɛksplen: Dis inshɔm nɔr kin kam bikɔs ɔf drɔgs ɔr mɛrɛsin (ɔl tu mɛrɛsin ɛn nɔr mɛdikal) ɔr ɔda prɔblɛm wae de mek pɔrsin nɔr de slip. Dɔn bak, dis nɔr kin ebul fɔ ɛksplen dis sik wae de mɛk pɔrsin nɔr de slip fayn fayn wan bay ɔda kayn bɔdi ɔr maynd prɔblɛm.

Wetin mek wi nɔ de slip lɛk dis? Wetin na di rizin dɛn?

Masta sabi bukman dɛn stil nɔ no bɛtɛ bɛtɛ wan wetin kin mek pɔsin nɔ ebul fɔ slip. Bɔt bay di ɔndastandin we wi de ɔndastand naw, bɔku tin dɛn kin mek di sik kam. Sɔm pan dɛn tin ya kin bi di tin we kin mek i apin, ɔ kin mek i apin. Dɛn nid fɔ du mɔ risach fɔ ɔndastand gud gud wan aw ɛn wetin mek pɔsin nɔ kin ebul fɔ slip.

Di tin dɛn we kin mek ɔ mek dis apin na (bɔt nɔto jɔs):

• Famili histri (jin): I tan lɛk se di kayn we aw pɔsin kin slip ɛn di tin dɛn we kin apin to pɔsin, lɛk we i nɔ kin slip, kin rɔn na famili.
• Di chenj we de apin na di bren we de wok: Di bren fɔ pipul dɛn we nɔ de slip kin de wok mɔ, ɔ we di kemikal chenj na di bren kin afɛkt di slip.
• Di tin dɛn we de apin to yu bɔdi: Yu bɔdi kin afɛkt yu slip. Dis kin inklud sik wae de kam fɔ sɔm tɛm lɛk smɔl smɔl infεkshɔn ɔr injury, ɔr sik wae kin kam fɔ lɔng tɛm lɛk asid riflɔks ɔr Pakinsin sik . Kכndishכn dεm we de afekt yu bכdi in nכmal slip/wek klok, we dεn kכl circadian rhythm, kin mek yu slip disturbans bak.
• Mental wɛl bɔdi prɔblɛm: Na lɛk af pan pipul dɛm wae gɛt pwɛl hat sik kin gɛt at le wan ɔda mɛntɛl hεlth sik, lɛk wae dɛn kin wɔri ɔr pwɛl hat.
• Laif situeshɔn: Pan ɔl wae strɛs ɛn tranga layf nɔr kin mek pɔrsin nɔr kin slip fayn, na dɛn kin mek pɔrsin nɔr kin slip fayn.
• Layf chenj: Fɔ shɔt tɛm chenj lɛk jet lag , fɔ slip na nyu ples we yu nɔ sabi, ɛn fɔ yus to nyu wok (especially shift work ) kin afɛkt bɔku tɛm. Ivin chenj dɛn we kin apin fɔ lɔng tɛm lɛk fɔ muf go na nyu os kin afɛkt slip.
• Yu abit ɛn di tin dɛn we yu de du ɔltɛm: Di we aw yu de slip (we dɛn kin kɔl bak slip hygiene ) kin mek yu nɔ ebul fɔ slip. Dis kin inklud tin dɛn lɛk if yu de slip na di de, us tɛm yu go slip, ɛn if yu de drink tin dɛn lɛk kɔfi ɛn ustɛm yu de drink.

Udat dɛn kin gɛt mɔ prɔblɛm fɔ mek dɛn nɔ ebul fɔ slip?

Pipul wae gɛt dis sik ɔr kɔndishɔn kin gɛt dis sik:

• Layt slip pipul dɛn.
• Pipul dɛn we de yuz rɔm.
• Pipul dɛn we fil se dɛn nɔ sef na dɛn os (fɔ ɛgzampul, if dɛn de kɔntinyu fɔ fɛt ɔ du bad tin to dɛn).
• Pipul wae gɛt frayd ɔr wɔri bɔt slip, fɔ ɛgzampul, pipul dɛm wae gɛt prɔblɛm wae de ambɔg slip lɛk wae pɔrsin kin fred na nɛt ɔr kin drim bad bad drim .

Us kɔmplikɛshɔn kin apin if yu nɔr de slip?

If pɔsin nɔ ebul fɔ slip fayn ɔ i kin te fɔ lɔng tɛm, i kin mek i nɔ ebul fɔ slip fayn . Di men prɔblɛm wae de wit wae pɔrsin nɔr de slip fayn na wae pɔrsin kin slip na de. Dis kin rili denja we yu de drayv motoka ɔ du ɔda tin dɛn we go mek yu de wach.

If yu nɔ slip fayn, dat kin mek yu gɛt dɛn kayn tin ya bak:

• Pwɛl at
• Wɔri
• Ay blɔd prɛshɔn (Hypertension) .
• At atak
• Strok
• Obstruktiv slip apnɛa
• Tayp 2 dayabitis
• Fat
• Sik dɛm wae gɛt fɔ du wit saykosis

Aw dɔktɔ kin no dis?

Dɔktɔ kin no if yu nɔr de slip fayn bay we i aks yu kwɛstyɔn bɔt yu wɛl bɔdi istri, aw yu de fil, aw yu de slip, ɛn aw yu de fil. Dɛn kin se bak fɔ du sɔm tɛst fɔ si if ɔda tin dɛn de we kin mek pɔsin nɔ ebul fɔ slip ɔ we kin mek i nɔ ebul fɔ slip.

Us tɛst dɛn dɛn kin du?

No tɛst nɔ de we go ebul fɔ no if pɔsin nɔ ebul fɔ slip dairekt wan. Bifo dat, dɛn kin yuz tɛst fɔ no ɔda tin dɛn we gɛt di sem sayn dɛn lɛk we pɔsin nɔ ebul fɔ slip. Di tɛst dɛn we dɛn kin du mɔ na:

• Test fɔ si if pɔsin nɔ ebul fɔ blo fayn we yu de slip . Dɛn kin du dis bay we dɛn yuz wan stɔdi we dɛn kin du fɔ slip na nɛt (polysomnography) na slip lab ɔ wan tin we dɛn kin yuz fɔ chɛk aw pɔsin kin slip we pɔsin nɔ ebul fɔ slip na os .
• Aktigrafi we de sho aw pɔsin de du tin.
• Mכltipכl slip latεns tεst (MSLT).

Dɛn kin du ɔda tɛst dɛn dipen pan yu sik ɛn ɔda tin dɛn. Yu dɔktɔ go ebul fɔ tɛl yu us tɛst dɛn we dɛn kin du fɔ yu.

Yu tink se tritmɛnt de fɔ mek pɔsin nɔ ebul fɔ slip? Yu tink se dɛn kin mɛn am?

Bɔku we dɛn de fɔ mɛn pɔsin we nɔ de slip. Dɛn tritmɛnt ya kin kɔmɔt frɔm simpul layf ɛn chenj dɛn abit to difrɛn kayn mɛrɛsin dɛn. Di men we dɛn fɔ mɛn pɔsin we nɔ de slip na:

• Fɔ mek ɛn praktis gud abit fɔ slip (slip hajɛns).
• I de ɛp yu fɔ slip ɔ fɔ de slip.Mεdikeshכn dεm (especially dεn wan dεm wae nכ de adiktiv כ כda we de afekt yu slip).
• Tritmɛnt fɔ mental wɛlbɔdi.

Mɛrɛsin dɛn we de ɛp yu fɔ slip

Bɔrku difrɛn kayn mɛrɛsin de wae kin ɛp yu fɔ slip ɔr de slip. Bɔku pan dɛn na mɛrɛsin dɛn we de mek pɔsin fil fayn ɔ we de mek pɔsin hipnotik – ɔl tu di mɛrɛsin dɛn we dɛn kin gi pɔsin ɛn we dɛn kin bay na kɔt. Dɛn gɛt bak mɛrɛsin fɔ mɛn yu maynd, ɛn sɔm ɔyl ɛn sɔpɔtmɛnt dɛn.

• Drug dɛm wae de mek pɔrsin fil fayn: Dɛn wan ya kin ridyus di wok we di nervɔs sistɛm de du.
• Hypnotic drugs: Dɛn tin ya kin mek yu slip.

Jɛnɛral wan, yu dɔktɔ kin tɛl yu fayn fayn wan bɔt di tritmɛnt we yu go gɛt ɛn wetin bɛtɛ fɔ yu. Dɛn kin bi bak di bɛst sɔs fɔ infɔmeshɔn bɔt di sayd ɛfɛkt ɔ kɔmplikeshɔn dɛn we kin apin wit tritmɛnt.

Impɔtant: Dɛn tin ya na jɔs ɛgzampul fɔ mɛrɛsin, nɔto ɔl di tritmɛnt dɛn de. Mɛmba se, mɛrɛsin fɔ inshɔm nɔ kin wok fɔ ɔlman. Sɔm mɛrɛsin kin miks wit ɔda mɛrɛsin, ɛn yu ej ɛn yu bɔdi wɛl bɔdi kin ɛp bak.

Dɔn bak, i impɔtant fɔ mɛmba se pan ɔl we mɛrɛsin kin ɛp yu fɔ slip, sɔm mɛrɛsin kin afɛkt yu slip saykl bak bad bad wan. Nɔto jɔs di kwantiti fɔ slip impɔtant, bɔt di kwaliti bak impɔtant. Dat min se yu fɔ yuz mɛrɛsin – ivin di wan dɛn we yu kin bay na kɔt – wit big kɔt.

Drug dɛn we dɛn kin gi pɔsin

Bɔku kayn mɛrɛsin dɛn de we pɔsin kin gi fɔ mɛn pɔsin we nɔ de slip. Dipen pan usay yu de, sɔm mɛrɛsin dɛn kin gɛt lɔ we de stɔp dɛn bikɔs ɔf di we aw dɛn de wok ɔ di sayd ɛfɛkt dɛn we dɛn kin gɛt.

Drug dɛn we dɛn kin kɔntrol:

• Bɛnzodiazepin: Sɔm ɛgzampul dɛn na ɛstazolam , kwazepam (Doral®) , temazepam (Restoril®) , ɛn triazolam (Halcion®) .
• "Z-drugs": Pan ɔl we dɛn gɛt difrɛn nem, masta sabi pipul dɛn kin grup dɛn togɛda bikɔs dɛn gɛt prɔpati dɛn we rili fiba di benzodiazepines. Di wan dɛn we kin bɔku pas ɔl na ɛszopiklɔn (Lunesta®) , zaleplon (Sonata®) , ɛn zɔlpidɛm (Ambien®) .
• Dual orexin receptor antagonists (DORAs): Orexin na wan kemikal we de na yu bren we de ɛp yu fɔ wek. We yu blok orexin, i de ɛp yu fɔ fil slip. Sɔm ɛgzampul dɛn na suvorexant (Belsomra®) , lemborexant (Dayvigo®) ɛnDaridorɛksant (daridorɛksant - Quviviq®) we de mek pɔsin gɛt di sik.
• Di mɛrɛsin dɛn we de mek pɔsin nɔ gɛt sik: Dɛn wan ya na gabapentin (Neurontin®) ɛn pregabalin (Lyrica®) . Dɛn tin ya kin ɛp fɔ gɛt prɔblɛm dɛn we kin mek yu kɔntinyu fɔ wek, lɛk restless leg syndrome .

Drug dɛn we dɛn nɔ kin kɔntrol:

• Di mɛrɛsin dɛn we de mek pɔsin fil bad we de mek pɔsin fil bad: Dɛn tin ya na trisayklik antidipreshɔn (TCA) lɛk dɔksɛpin (Silenor®) ɛn amitriptyline (Elavil® ), ɛn trazodone .
• Melatonin ɛn ɔda mɛrɛsin dɛn we gɛt fɔ du wit am: Melatonin na kemikal we yu bren de yuz fɔ tɛl yu we na tɛm fɔ slip. I de insay strɔng prɛskrishɔn dos, ɛn bak insay lɔw trɛnk ɔva-di-kɔnta mɛrɛsin.* Sintetik drɔgs de bak we de wok lɛk melatonin, lɛk ramelteon (Rozerem®) .

*Notis: Nɔ tek mɔ pas di melatonin we dɛn se yu fɔ tek we yu nɔ tɔk to yu dɔktɔ. If yu tek am pas 10 miligram, i kin ambɔg yu.*

Mɛrɛsin dɛn we nɔ gɛt prɛskrishɔn

Antihistamine wae yu kin yuse fɔ trit alɛji kin mek yu slip bak. Sɔm ɛgzampul dɛn na diphenhydramine (di aktiv ingridiɛnt insay mɛrɛsin dɛn lɛk Benadryl®) ɛn doxylamine (bɔku tɛm dɛn kin kɔl am di brand nem Unisom®).

Ɛrb ɛn sɔpɔtmɛnt dɛn

Bɔku ɔyl ɛn sɔpɔtmɛnt dɛn de we kin ɛp fɔ mɛn pɔsin we nɔ de slip. Pan ɔl we bɔku pan dɛn tin ya kin apin, i nɔ fayn fɔ tink se ɛni ɔyl ɔ sɔpɔtmɛnt nɔ bad fɔ yu. Yu fɔ rili tɔk to dɔktɔ bifo yu tek ɛni wan pan dɛn tin ya. Dis go ɛp yu fɔ avɔyd ɛni sayd ɛfɛkt ɔ intarakshɔn we yu kin gɛt, mɔ if yu gɛt ɔda mɛrɛsin ɔ yu de tek ɔda mɛrɛsin.

Mental wɛlbɔdi ɛp

Bikɔs yu maynd wɛl bɔdi kin gɛt big impak pan yu slip, mɛntɛl hεlth tritmɛnt na rili fayn we fɔ mek yu slip fayn, ilɛksɛf na dairekt ɔ indayrɛkt. Dɔktɔ na di bɛst pɔsin fɔ tɛl yu mɔ bɔt di tin dɛn we yu go ebul fɔ du ɛn di tin dɛn we yu go ebul fɔ du fɔ gɛt dis kayn kia.

Yu tink se dɛn kin ebul fɔ avɔyd fɔ nɔ slip ɛn fɔ ridyus di prɔblɛm?

Sɔm pan de tin wae kin mek pɔrsin nɔr kin slip fayn, yu kin avɔyd. Bɔt sɔm pan dɛn kin bi bikɔs ɔf rizin dɛn we wi nɔ ɔndastand gud gud wan. Pan ɔl we dɛn nɔ go ebul fɔ stɔp pɔsin we nɔ de slip kpatakpata, yu kin ebul fɔ avɔyd amBɔrku tin de wae yu kin du fɔ ɛp yusɛf fɔ slip fayn (luk mɔ bɔt dis na di say we se "Aw a kin tek kia ɔf misɛf?"

Wetin kin apin if a nɔ ebul fɔ slip? Wetin na de lukin-grɔn fɔ dis sik?

Bɔku tɛm, we pɔsin nɔ kin ebul fɔ slip, nɔto big prɔblɛm. Bɔrku pipul wae kin gɛt dis maynia sik kin fil fɔ taya smɔl ɔr nɔr kin fil fayn di nɛks de. Bɔt , bɔku tɛm we pɔsin de slip fayn, dat kin mek i fil fayn. Bɔt we pɔsin nɔ ebul fɔ slip fɔ lɔng tɛm, dat kin mek i day. Pan ɔl we i nɔ kin denja, i kin afɛkt yu layf bad bad wan pan bɔku we dɛn.

If yu notis se yu de gɛt sayn dɛn we de sho se yu nɔ de slip fayn, i go fayn fɔ mek yu tɔk to dɔktɔ. Dɛn kin ɛp yu fɔ no wetin de mek yu gɛt prɔblɛm wit yu slip. Dɛn kin gi yu bak gayd ɛn tritmɛnt fɔ ɛp yu fɔ slip fayn.

Fɔ shɔt tɛm we pɔsin nɔ de slip, dat min se i nɔ kin te fɔ tri mɔnt. Wae pɔrsin nɔr kin slip fayn fɔ lɔng tɛm kin pas tri mɔnt. Bikɔs wae yu nɔr de slip kin gɛt bɔrku tin wae kin mek yu nɔr slip, de tɛm wae yu nɔr kin ebul fɔ slip kin difrɛn wan wan tɛm. Yu dɔktɔ kin tɛl yu mɔ bɔt aw yu nɔr kin slip fayn ɛn wetin yu kin du fɔ stɔp aw i kin afɛkt yu.

Aw a kin kia fɔ misɛf? (Slip Hajin)

Sɔm pan de impɔtant tin dɛm wae yu kin du fɔ ɛp yu inshɔmnia – ɛn yu slip in jɛnɛral – de arawnd slip hajɛns . Dɛn tin ya na (bɔt nɔto jɔs):

• Mek yu slip schedule ɛn stik to am: Fɔ bɔku pipul dɛn, di bɛst tin we dɛn kin du fɔ dɛn bɔdi ɛn di tin dɛn we dɛn nid fɔ slip na fɔ gɛt di rutin we dɛn kin du ɔltɛm. Sɛt tɛm fɔ slip ɛn stik to am as yu ebul, ivin wikɛnd ɛn ɔlide. Nɔ abop pan fɔ slip insay di de, ɛn nɔ fɔ slip let aftanun ɔ ivintɛm, bikɔs dɛn tin ya kin ambɔg yu slip saykl.
• Gi yusɛf tɛm fɔ mek yu at kol: Put bɔku pan di tin dɛn we yu go wɔri bɔt di de bifo yu go slip. Krio bafa tɛm bitwin we yu dɔn yu wok fɔ di de ɛn we yu go slip. Dis go ɛp yu fɔ gɛt gud maynd fɔ slip. If yu nɔ ebul fɔ slip, tray fɔ du sɔntin we kol ɛn rilaks instead fɔ ledɔm na bed.
• Gɛt kɔmfyut: Kɔmfɔt impɔtant fɔ mek yu slip fayn. So mek yu slip ɛnvayrɔmɛnt akɔdin to dat – inklud layt, nɔys, ɛn tɛmpracha. Sɔm pipul dɛn lɛk fɔ slip wit sawnd jenɛra we de ple wan patikyula sawnd spɛktrum, ɛn yu kin tray dis bak.
• Put da fon ɛn tab de na sayd:Bɔku tɛm, ilɛktronik tin dɛn kin yuz layt fɔ ful yu bren fɔ tink se nɔto nɛt. Dis kin ambɔg di kεmεkal dεm we de tεl yu bren εn bכdi se na tεm fכ slip.
• Tink bɔt wetin yu de it ɛn drink: If yu it/drin bɔku na ivintɛm, ɔ it/drin let na nɛt, kin afɛkt yu slip. If yu it/drin sɔm tin dɛn kin afɛkt yu slip bak – mɔ di tin dɛn we gɛt nikotin, ɔ tin dɛn we gɛt kafinɛ ɔ rɔm.
• Stay active: If yu de du bɔdi wok, ivin we yu jɔs de waka, dat kin ɛp yu fɔ slip fayn.
• If yu gɛt prɔblɛm fɔ slip, tɔk to yu dɔktɔ: Yu famili dɔktɔ na fayn tin fɔ ɛp yu fɔ ɔndastand wetin mek yu gɛt prɔblɛm fɔ slip ɛn fɔ ɛp yu fɔ slip fayn. Dɛn kin ɛp yu bak fɔ no if ɔda prɔblɛm dɛn de we kin ambɔg yu slip.

Ustɛm a fɔ go to dɔktɔ?

If yu notis se yu nɔ de slip fɔ pas sɔm dez ɛn i dɔn bigin fɔ afɛkt di tin dɛn we yu de du ɛvride, yu fɔ tɔk to dɔktɔ (especially famili dɔktɔ). Dɔn bak, tɔk to dɛn if yu notis ɛni wan pan dɛn tin ya:

• If yu gɛt slip we yu nɔ ebul fɔ kɔntrol we yu de wek.
• If yu gɛt sɔm tɛm dɛn we yu kin slip wantɛm wantɛm (we dɛn kɔl maykroslip) we yu de wek, mɔ if i apin we yu de wok ɔ we yu de drayv.
• If yu gɛt ɔda mɛrɛsin, yu maynd wɛl bɔdi, ɔr prɔblɛm wae de afɛkt aw yu de slip ɔr aw yu de slip.

Us kwɛstyɔn dɛn yu fɔ aks di dɔktɔ?

• Yu tink se mi bɔdi kin afɛkt mi slip? A kin gɛt sɔm sayn dɛn ɔ ɔda tin dɛn we de mek a nɔ ebul fɔ slip?
• Aw di mɛrɛsin dɛm we a de tek (if yu tek ɛni wan) kin afɛkt mi slip?
• Wetin a go du if a fil se mi maynd de afɛkt mi slip?

Slip kin afɛkt di uman we gɛt bɛlɛ?

Yɛs, we yu gɛt bɛlɛ (ɛn di mɛrɛsin we yu kin gɛt we yu gɛt bɛlɛ) kin gɛt bɔku impak pan yu slip. we yu bεlε, yu bכdi de go tru bכku chenj dεm – inklud di fכshal, כmon, εn saykilojik chenj dεm. Dɛn tin ya kin afɛkt di we aw yu de slip ɛn mek i nɔ izi fɔ gɛt inof kwaliti slip. If yu gɛt prɔblɛm fɔ slip we yu gɛt bɛlɛ, i impɔtant fɔ tɔk to yu dɔktɔ. Bɔku tɛm dɛn kin ɛp yu fɔ ɔndastand mɔ bɔt wetin mek yu gɛt prɔblɛm fɔ slip ɛn wetin yu kin du fɔ ɛp.

Yu tink se COVID-19 kin mek pɔsin nɔ ebul fɔ slip?

Yɛs, na COVID-19I kin afɛkt di we aw yu de slip. Bɔt masta sabi bukman dɛn stil nɔ no di rayt we ɔ wetin mek. Risach pipul dɛn de luk fɔ ɛksaktɔli aw COVID-19 de afɛkt yu bren ɛn bɔdi. Dɛn tink se di jenɛral strɛs we gɛt fɔ du wit di COVID-19 pandemik kin de kɔntribyut bak.

Fɔ dɔn, tin dɛn we wi fɔ mɛmba

Slip na sɔntin we pipul dɛn kin fɔgɛt bɔt te dɛn nɔr de gɛt inof pan am. Bɔt, slip na impɔtant tin fɔ yu wɛlbɔdi. Nɔr fɔ gɛt kwaliti slip kin gɛt big impak pan yu ɔl wɛl bɔdi.

If yu gɛt prɔblɛm fɔ slip, i go fayn fɔ mek yu tɔk to yu dɔktɔ. Bɔrku tɛm dɛn kin ɛp yu fɔ slip fayn, ɔr kin sɛn yu to ɔda dɔktɔ ɔr pɔrsin wae sabi du yu woke wae go ɛp yu. Da we de, yu kin put di tin dɛn we de mɔna yu we gɛt fɔ du wit slip na sayd ɛn wek wit trɛnk ɛn rɛdi fɔ go.

` Inshɔmnia, slip prɔblɛm, slip patɛn, slip abit, mental wɛlbɔdi, slip mɛrɛsin