Sɔntɛnde, yu kin si se yu de go slip tu let na nɛt? Yu kin si se yu nɔ ebul fɔ wek di rayt tɛm na mɔnin ɛn fil taya ɔl di de? Yu kin tink se, "A jɔs na nɛt ɔwl." Bɔt, nɔto so i kin bi ɔltɛm. Tide wi go tɔk bɔt wan kɔndishɔn we kin mek dis prɔblɛm, we di mɛrɛsin kɔl am `(Delayed Sleep Phase Syndrome - DSPS)`.
So wetin na dis dilayed slip onset syndrome (DSPS)?
Fɔ tɔk am simpul wan, `(Delayed Sleep Phase Syndrome)` na we yu bɔdi in natura klok (wi kɔl am `(Circadian rhythm)`) de wok smɔl let. Fɔ tɔk di kɔrɛkt tin, yu kin bigin fɔ slip
tu awa afta di tɛm we yu kin slip. Tink bɔt am dis we. If nɔmal pɔsin go slip arawnd 10 oklɔk na nɛt ɛn wek arawnd 6.30 oklɔk mɔnin, pɔsin we gɛt `(DSPS)` nɔ kin slip te afta 12 oklɔk mɔnin, sɔntɛm 1 ɔ 2 oklɔk mɔnin. So i kin rili at fɔ grap na mɔnin fɔ go skul ɔ wok di rayt tɛm. If dɛn kayn pipul ya kip `(Slip diary)` bɔt di tɛm we dɛn kin slip, i go sho se dɛn kin slip smɔl insay di wik (bɔt dɛn kin slip kɔntinyu we dɛn nɔ kin wek bɔku tɛm na nɛt) ɛn dɛn kin slip te midulnɛt, sɔntɛm 1 ɔ 2 oklɔk mɔnin na di wikɛnd. Yu kin tink se, "A jɔs na nɛt ɔwl." Bɔt DSPS difrɛn. If yu na jɔs "nayt ɔwl," yu nɔ go slip ɛn nɔ de pe atɛnshɔn pan di de lɛk pɔsin we gɛt DSPS. Pɔrsin wae gɛt DSPS nɔr kin ebul fɔ kɔntrol wae dɛn bɔdi tɛl dɛm fɔ go slip. Sɔntɛnde, dɔktɔ dɛn kin kɔl dis "Delayed Sleep Phase Syndrome" ɔ "Delayed Sleep-Wake Phase Disorder."
Us kayn slip disorder dis?
DSPS na wan sik wae de mɛk pɔrsin de slip wae de ɔnda di kategori wae de kɔl circadian rhythm slip disorder. Yu sirkadian ritm na di klok we de insay yu bɔdi we de rɔn 24 awa insay di de, we de ɛp yu fɔ wek insay di de ɛn slip na nɛt. Dis saykl de kɔntrol bɔku tin dɛn, lɛk aw yu bɔdi de wam ɛn aw yu de digest.
Men kayn DSPS de?
Yes, tu men kayn DSPS de. Dis kin bi bay di tɛm we di ɔmon we de mek yu slip we dɛn kɔl Melatonin de kɔmɔt na yu sirkadian ritm. Dis signal de tɛl yu bɔdi klok se na tɛm fɔ slip.
- Circadian aligned DSPS: Na ya, di ɔmon `( Melatonin )` de bigin fɔ wok less dan tu awa bifo yu go slip.
- Circadian misaligned DSPS: Na ya, di hכmon `` Melatonin' ' de aktibכt mכr dan tu awa bifo yu go slip, כ afta yu dכn slip.
Pan ɔl we dis klasification kin tan lɛk se i kɔmplikt smɔl, i kin impɔtant fɔ mek dɔktɔ plan fɔ trit am.
Wetin na di sayn dɛm fɔ (DSPS)?
Pɔsin wae gɛt ``(DSPS)`` kin gɛt sɔm kayn sik lɛk:
- Nɔr kin ebul fɔ slip wae yu want, ɔr na di tɛm we pipul dɛn kin gri wit na sosayti.
- I at fɔ wek na mɔnin di tɛm we yu want, ɔ di tɛm we di sosayti jɔs gri wit.
Dis kin mek wi gɛt ɔda prɔblɛm dɛn:
- Fɔ fil se yu de slip pasmak insay di de.
- I nɔ kin izi fɔ mɛmba, fɔ pe atɛnshɔn, ɛn fɔ pe atɛnshɔn pan sɔntin.
- Chenj na di bihayvya ɛn/ɔ di mud, fɔ ɛgzampul, fɔ vɛks.
Sɔntɛnde, di sayn dɛm fɔ ``DSPS'' kin at fɔ difrɛns frɔm ɔda haypasomnolence slip kɔndishɔn dɛm, lɛk ``narcolepsy'' (wan sik we kin mek pɔsin slip wantɛm wantɛm) ɛn ``idiopathic hypersomnia'' (we pɔsin kin slip pasmak we nɔ gɛt ɛni rizin).
Wetin mek dis (DSPS) kin apin?
`(DSPS)` na
di mεntal kכz fכ di jεnεtik fכktכ dεm . dis min se di kכndyushכn kin kכz fכ chenj na yu `(DNA)`. Pan ɔl we dɔktɔ dɛn nɔ kin ebul fɔ tɛst fɔ dɛn jin ya, bɔku pipul dɛn kin gɛt sɔm rilif we dɛn no se di tin we kin mek dɛn gɛt dis sik nɔto "lɛs", bɔt na chenj na dɛn jɛnɛtiks. rεsכch dεn sho se dis jεnεtik inflכεns de mek yu bכdi in nεchכral `(Circadian rhythm)` lכng sכmtεm pas nכmal. Dis na di rizin we mek di bɔdi nɔ want fɔ slip di rayt tɛm.
Wetin de mek di (DSPS) sityueshɔn wɔs?
Sɔm tin kin mek yu simptom dɛm fɔ ``(DSPS)'' wɔs:
- Jet lag (taym difrɛns) we yu de travul go ɔda kɔntri.
- Fɔ rɛst na bed fɔ lɔng tɛm.
- Fɔ gɛt schedule fɔ slip we nɔ de ɔltɛm.
- Bad slip abit (fɔ ɛgzampul, fɔ drink tin lɛk kɔfi bifo yu go slip).
- Fɔ put yu layt pasmak bifo yu go slip ɛn fɔ put smɔl layt insay di de.
Udat de pan ay risk fɔ gɛt (DSPS)?
DSPS
kin mɔs pan yɔŋ pipul dɛn ɛn yɔŋ pipul dɛn . Dis na bikɔs di bɔdi in natura l sirkadian ritm kin chenj we i de yɔŋ. I kin afɛkt big pipul dɛn bak, mɔ uman dɛn we ol bitwin 40 ɛn 60. Wan stɔdi dɔn sho se 90% pan di big pipul dɛn we dɛn no se gɛt DSPS bin gɛt dɛn sik ya we dɛn bin smɔl. If pɔsin na yu famili gɛt dis sik, yu go gɛt dis sik.
Wetin na di pɔsibul kɔmplikeshɔn dɛm fɔ (DSPS)?
`(DSPS)` kin mek prɔblɛm dɛn lɛk:
- Pwɛl hat : Aw yu de slip kin afɛkt yu maynd ɛn yu ɛnaji lɛvɛl. Mɔr pas 60% pan di pipul dɛm wae gɛt DSPS kin sɔfa wit pwɛl hat.
- Sɔbstans yuse disɔda : Bɔrku pipul dɛm wae gɛt sɔbstans yuse disɔda (DSPS) kin lɛk fɔ yuse kɔfi, slip pils, ɔr rɔm pasmak fɔ ɛp dɛn fɔ wek ɔr slip.
Apat frɔm dat, ``(DSPS)`` kin afɛkt skul wok ɛn wok pefɔmɛns. I kin mek bak yu let fɔ go ɔ yu nɔ kin ebul fɔ atɛnd impɔtant ivent dɛn.
Aw fɔ no (DSPS)?
Fɔ no if yu gɛt ``(DSPS)``, dɔktɔ ɔ spɛshal pɔsin go aks yu bɔt yu sik ɛn aks yu fɔ kip
``slip dayari`` ɔ ``slip lɔg`` . Slip dayari na di say we yu:
- Taim fo go fo bed.
- Di tɛm we yu go slip (aprɔksimat) .
- Wek op tɛm
Fɔ rikodɔ tin dɛn lɛk dis. Kip notbuk ɛn pen nia yu bed so dat yu nɔ go fɔgɛt fɔ rayt di tɛm. Bikɔs yu nɔ ebul fɔ rayt di rayt tɛm we yu slip, rayt am na mɔnin as rɔf mɛmba. Yu dɔktɔ go tɛl yu aw lɔng yu fɔ kip dis dayari. Fɔ kɔnfirm di diagnosis, yu dɔktɔ kin aks yu fɔ wɛr wan divays we dɛn kɔl
` Actigraph`. Dis de rikodɔ di saykl dɛm we yu de rɛst ɛn du tin. Dis kin ɛp yu fɔ no ustɛm yu go slip ɛn wek. Yu go nid fɔ wɛr dis divays fɔ lɛk 7 to 14 dez. Apat frɔm dat, yu dɔktɔ kin du
tɛst dɛn bak lɛk `Dim Light Melatonin Onset (DLMO)` ,
`Polysomnography - PSG` ɔ `slip stɔdi`, ɛn
`Multiple Sleep Latency Test (MSLT`) . Dɛn tɛst ya kin ɛp fɔ no difrɛns bitwin DSPS frɔm ɔda prɔblɛm dɛn we kin mek pɔsin slip, lɛk Narcolepsy. Di prɔblɛm dɛn we kin apin we pɔsin kin slip, lɛk Obstructive Sleep Apnea (OSA), kin mek DSPS wɔs. Yu dɔktɔ go no bak ɛn trit dɛn sik dɛn de.
Aw dɛn kin trit (DSPS)?
Fɔ trit DSPS, dɔktɔ kin tɛl yu fɔ du dɛn tin ya:
Fɔ chenj di we aw yu de slip
Yu dɔktɔ kin tɛl yu fɔ chenj di we aw yu de slip, lɛk:
- Kip yu bedrum ɔ ples fɔ slip kol. Fɔ ɛgzampul, nɔ yuz ebi ebi blankit insay di sɔmma, ɔ yuz kwayɛt fan na di rum.
- Klos di winda kɔtin ɔ blaynd fɔ mek layt nɔ kam. Yu kin yuz ay mask bak.
- Rilaks bifo yu go slip. Fɔ ɛgzampul, yu fɔ was wit ɔt.
- Ɔf ilɛktronik tin dɛn lɛk mobayl fon , tɛlivishɔn, ɛn vidio gem dɛn wan awa bifo yu go slip. Di blu layt we sɔm tin dɛn kin mek kin ambɔg di we aw yu bɔdi de mek di ɔmon we dɛn kɔl melatonin.
- Yu fɔ gɛt di abit fɔ fala di sem slip schedule insay wikde lɛk aw yu kin du insay wikɛnd. Dis kin apin bak to ɔlide dɛn.
- Nɔ it tin dɛn we gɛt kafinɛ, lɛk kɔfi, chɔklɛt, ɛn ti, ivintɛm ɛn mɔ bifo yu go slip.
- Nɔ it tin dɛn we de mek yu fil fayn lɛk rɔm, nikotin, ɛn ɛksesaiz we yu kin du bɔku bɔku wan awa bifo yu go slip.
I kin tranga fɔ chenj di abit dɛn we pɔsin kin gɛt na nɛt we dɔn de fɔ lɔng lɔng tɛm. Fɔ mek di chenj izi, pik wan ɔ tu nyu abit dɛn ɛn put dɛn insay yu rutin te dɛn fil se na yu yon. Dɔn ad wan ɔ tu ɔda wan dɛn. I go ɛp yu fɔ yus to di chenj dɛn smɔl smɔl pas fɔ tray fɔ chenj ɔltin wan tɛm.
Fɔ sɛt di tɛm fɔ slip
Fɔ sɛt di tɛm fɔ slip min fɔ sɛt di tɛm we yu de wek ɔltɛm. If yu bɔdi yus to wan patikyula schedule, i go tek tɛm fɔ ajɔst to nyu wan.
Di men tin we de ya na fɔ sɛt yu wek tɛm bifo tɛm. Dɔn di tɛm we yu go slip go kam bifo tɛm. Tu we dɛn de fɔ chenj di we aw yu de slip:
- `Advancing your internal clock` : Yu kin go slip sɔm minit bifo ɛvri nɛt te yu rich di tɛm we yu lɛk fɔ slip. Fɔ ɛgzampul, if yu go slip 12 oklɔk wan nɛt, go slip 11: 45 di nɛks nɛt, dɔn 11: 30 di nɛks nɛt, ɛn so de go.
- Delay yu intanɛnt klok (Chronotherapy): Yu kin go slip wan to tri awa ɔ mɔ leta ɛvri nɛt te yu want fɔ slip. Fɔ ɛgzampul, yu kin chenj yu bed tɛm frɔm 12 oklɔk to 8 oklɔk, frɔm 3 oklɔk to 11 oklɔk, frɔm 6 oklɔk to 2 oklɔk, ɛn so te yu rich di say we yu want fɔ go (sɔntɛm 11 oklɔk to 7 oklɔk). Dis go tek sɔm dez fɔ lɛf fɔ du soshal aktiviti ɔ kɔmitmɛnt. Yu kin tray dis we yu de go ɔlide ɔ we yu de tek tɛm fɔ lɛf skul ɔ wok. Di aidia bihayn dis we na dat i izi fɔ yu bɔdi fɔ yus fɔ go slip leta pas fɔ go slip bifo tɛm.
I impɔtant fɔ de pe atɛnshɔn ɛn wok fɔ du wetin yu dɔn plan fɔ du we yu de du dɛn tin ya. I izi fɔ fɔgɛt yu bed tɛm insay wikɛnd ɛn ɔlide. Bɔt yu bɔdi klok de wok fayn nɔmɔ if yu yus to am. Wae yu kin rεgul yu bכdi klok
bay we yu stik to strikt tεm we yu de slip εn wek , i nכ go "kכl" di tεndens fכ gεt dilay slip-wek saykl. Afta sɔm mɔnt we yu dɔn wok fɔ di tɛm we yu de du tin ɔltɛm, yu kin mek sɔm chenj dɛn pan spɛshal tɛm dɛn.
Layt tɛrapi
Sɔm dɔktɔ dɛn kin se fɔ yuz layt tɛrapi as tritmɛnt fɔ DSPS. Dis min se yu fɔ bay wan spɛshal layt bɔks. Yu fɔ wɛr am fɔ lɛk af awa so na mɔnin. Dis kin ɛp fɔ riset yu bɔdi klok. Yu dɔktɔ go advays yu bɔt us kayn layt bɔks fɔ bay ɛn aw fɔ yuz am. Wan ɔda tin we yu dɔktɔ go se na
fɔ spɛn 30 minit na do na di san afta yu wek na mɔnin. I kin ɛp bak fɔ mek yu nɔ gɛt layt frɔm ilɛktronik tin dɛn na ivintɛm.
Mɛrɛsin fɔ (DSPS) .
Yu dɔktɔ kin tɛl yu fɔ tek wan mɛrɛsin we dɛn kɔl melatonin fɔ ɛp yu fɔ ajɔst yu sirkadian ritm. Yu bɔdi de mek melatonin bay insɛf fɔ ɛp fɔ mek yu slip ɛn wek saykl. di pineal gland na yu bren de sekret mכst melatonin na nɛt. Yu kin nid smɔl ɛkstra melatonin fɔ ɛp yu fɔ go bak pan yu slip schedule. Yu dɔktɔ go tɛl yu di rayt doz fɔ melatonin. fכ egzampl, lכw dכz (0.5 to 1 mg) kin bi di stat doz.
Dis nɔto mɛrɛsin fɔ tek bifo yu go slip; i fɔ tek lɛk 4 awa so bifo yu tink se yu go slip. Chek wit yu dɔktɔ ɔltɛm bifo yu ad ɛni mɛrɛsin to yu rutin. Ɔltɛm fala yu dɔktɔ in instrɔkshɔn fɔ yuz dis mɛrɛsin sef wan.
Aw lɔng (DSPS) kin las?
DSPS nɔ go go ɔlsay. I nid fɔ kɔntinyu fɔ trit am fɔ mek i ebul fɔ kɔntrol am. I kin tek sɔm wik to mɔnt fɔ mek yu slip ɛn wek saykl kam bak. Fɔ mek yu go ebul fɔ du wetin yu dɔn plan fɔ du, yu nid fɔ kɔntinyu fɔ wok pan yu tritmɛnt plan.
Yu tink se mɛrɛsin de fɔ (DSPS) we go de sote go?
Nɔ, no mɛrɛsin nɔ de fɔ ɔltɛm fɔ DSPS. Bɔt, tritmɛnt kin ɛp fɔ ridyus yu sik ɛn yu kin slip fayn.
Wetin na di lukin-grɔn fɔ di (DSPS) sityueshɔn?
Bɔrku pipul kin gɛt bɛtɛ rizulyt if dɛn fala wan tritmɛnt plan wae de ɛp dɛn fɔ ajɔst dɛn slip schedule. If dɛn nɔ trit yu, DSPS kin afɛkt yu ɛvride layf. Yu kin fil taya ɔltɛm, dat kin mek i nɔ izi fɔ du tin, ɔ du tin dɛn we yu lɛk. Bɔrku pipul dɛm wae gɛt DSPS kin gɛt pwɛl hat sik bak. If yu de fil bad bikɔs yu nɔ de slip fayn, tɔk to yu dɔktɔ. I kin tɛl yu fɔ du ɔda tritmɛnt dɛn lɛk Kɔgnitiv Biɛvhɔral Tɛrapi (CBT).
Ustɛm a fɔ go to dɔktɔ?
If yu gɛt prɔblɛm fɔ slip na nɛt ɛn yu gɛt prɔblɛm fɔ wek na mɔnin, go to dɔktɔ. If dɛn dɔn no se yu gɛt DSPS ɛn chenj na yu slip nɔ de ɛp yu fɔ gɛt di sik, tɛl yu dɔktɔ. I kin ɛp yu fɔ chenj yu tritmɛnt plan.
Us kwɛstyɔn dɛn a fɔ aks mi dɔktɔ?
- A fɔ bay layt bɔks? Aw a go yuz am?
- Aw a go chenj di we aw a de slip?
- A fɔ tek melatonin sɔpɔtmɛnt dɛn? If na so, ɔmɔs ɛn ustɛm a fɔ tek am?
- Ɛni sayd ɛfɛkt de we pɔsin kin gɛt we i tek Melatonin supliment?
- A kin gɛt ɔda sik we de mek a slip, lɛk Narkɔlepsi ɔ OSA?
(DSPS) na pat pan (ADHD)?
We yu chenj yu slip saykl kin afɛkt yu atɛnshɔn ɛn aw yu de du tin insay di de. Stɔdi dɔn sho se te to 75% pan di pipul dɛm wae dɛn no se gɛt
Atɛnshɔn-Dɛfisit/Hyperactivity Disorder (ADHD) gɛt wan sik wae de afɛkt dɛn sirkadian ritm. We yu nɔ ebul fɔ slip ɛn nɔ ebul fɔ grap na mɔnin, yu nɔ kin fil fɔ tek pat pan tin dɛn we yu kin du na de. I kin mek yu at pwɛl we yu bɔdi nɔ rɛdi fɔ slip, ivin we yu taya pan yu bɔdi ɛn yu maynd.
Di impɔtant tin na fɔ ɔndastand se Delayed Sleep Phase Syndrome (DSPS) nɔto fɔ biev bay wilful. Dɔktɔ kin ɛp yu fɔ ajɔst yu slip schedule fɔ fit yu ɛn ɛp yu fɔ bigin di de wit fil se yu dɔn fil fayn.
Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .
Okay, so a op se yu dɔn ɔndastand mɔ bɔt di ``Delayed Sleep Phase Syndrome - DSPS'' we wi bin tɔk bɔt.
Di impɔtant tin na dat, di prɔblɛm we yu kin gɛt fɔ slip na nɛt ɛn gɛt prɔblɛm fɔ wek na mɔnin nɔ kin jɔs bi "lɛs" ɔ "bad abit." I kin bi prɔblɛm wit di klok we de insay yu bɔdi, we kin kɔmɔt frɔm di tin dɛn we de mek yu gɛt bɔdi.
- If yu gɛt dɛn sik ya, go to dɔktɔ. Dɛn kin no di rayt prɔblɛm ɛn gi yu di rayt tritmɛnt.
- Dɛn kin ebul fɔ mɛn dis sik fayn fayn wan wit tin dɛm lɛk aw yu de slip, chenj aw yu de du yu wok, aw yu de trit yu wit layt, ɛn if nid de, yu go gɛt mɛlatonin.
- Dis nɔto sɔntin we go wɛl wan nɛt. I impɔtant fɔ peshɛnt, fala dɔktɔ dɛn advays, ɛn kɔntinyu fɔ tray.
- Nɔto yu wan de. Bɔku pipul dɛn de we gɛt dis kayn prɔblɛm. So nɔ fred fɔ aks fɔ ɛp.
If yu no di rayt we aw yu de slip ɛn yu yuz di rayt we fɔ sɔlv di prɔblɛm, yusɛf kin slip fayn ɛn spɛn di de wit trɛnk.
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