Sɔntɛnde, yu jɔs nɔ kin ebul fɔ slip na nɛt, nɔto so? Afta yu dɔn go slip, ɔlkayn tin kin kam na yu maynd, ɛn apat frɔm we yu de tos ɛn tɔn, slip nɔ de nia yu. Dis na prɔblɛm we rili de mek bɔku pipul dɛn vɛks. Yu go tink se na yu nɔmɔ de sɔfa wit dis, bɔt di tru tin na dat, nɔto so i sɔfa. Ivin wan siŋ we bɔku pipul dɛn sabi na di wɔl, we nem Alanis Mɔrisɛt, dɔn sɔfa bɔku pan dis prɔblɛm. So tide, lɛ wi tɔk bɔt dis prɔblɛm we wi nɔ kin ebul fɔ slip, we di dɔktɔ dɛn kin kɔl inshɔmnia , ɛn wetin wi kin du fɔ mek wi slip fayn.
Wetin mek wi nɔ de slip fayn?
No wan rizin nɔ de fɔ mek pɔsin nɔ ebul fɔ slip. Bɔku tin dɛn kin de we kin mek i apin. Sɔntɛnde, wan ɔ mɔ pan dɛn tin ya kin kam togɛda fɔ ambɔg wi slip. Imajin aw i nɔ kin izi fɔ slip wantɛm wantɛm afta yu dɔn siŋ na stej na ples we ful-ɔp wit fans. Di gladi gladi ɛn adrenaline we de na yu bɔdi de mek i nɔ pɔsibul fɔ slip. Dis na kɔmɔn tin fɔ wan atis lɛk Alanis Mɔrisɛt.
Dɔn bak, di prɔblɛm we pɔsin kin gɛt we i nɔ ebul fɔ slip kin bɔku we i gɛt bɛlɛ, mɔ insay di las mɔnt dɛn, bikɔs di bɔdi nɔ kin fil fayn. Bɔt in jɔnal, sɔm men rizin dɛn de we kin mek wi nɔ slip fayn na wi layf.
| Rizin | Fɔ tɔk am simpul wan... |
|---|---|
| Stress ɛn Wɔri Wɔri | We yu de tink bɔt tin dɛn lɛk ɔfis prɔblɛm, os prɔblɛm, pikin dɛn ɛgzam, ɛn mɔni prɔblɛm, yu bren nɔ de rɛst. So yu nɔ ebul fɔ slip. |
| Di abit dɛn we pɔsin kin slip ɔltɛm | Chenj yu slip ɛn wek tɛm frɔm de to de. Ɛspɛshali if yu de slip let na wikɛnd ɛn slip te midulnɛt di nɛks de, dat kin ambɔg yu bɔdi klok. |
| Lɛ yu bɔdi kam dɔŋ | Tin dɛn lɛk fɔ it big it nia di tɛm we yu go slip, fɔ drink tin dɛn we gɛt kafin lɛk kɔfi na nɛt, ɛn fɔ drink rɔm kin afɛkt yu slip dairekt wan. |
| Ilɛktronik Divays dɛn | Di blu layt we fon, TV, kɔmpyuta, ɛn tablɛt dɛn kin pul kin mek wi bren wok ɛn i kin mek wi no se wi fɔ wek. |
| Ɔda tin dɛn we kin apin to pɔsin we sik | Slip kin ambɔg bak bay tin dɛm lɛk pen we de kɔntinyu fɔ de na di bɔdi (lɛk pen na di jɔyn dɛm), i nɔ kin izi fɔ blo, ɛn i nɔ kin fil fayn we i gɛt bɛlɛ. |
Aw fɔ mek nyu abit dɛn fɔ slip fayn?
Okay, naw wi get rough idea of wetin bi di problem. Yu kin de tink se, "Dis na sɔntin we dɛn nɔ go ɛva ebul fɔ fiks?" Nɔ tink so. Di gud nyus na dat, wi go ebul fɔ kɔntrol dis tin we de apin to wi if wi chenj wi abit dɛn smɔl. I nɔ nid fɔ bi big tin. Lɛ wi tray fɔ du sɔm smɔl smɔl tin dɛn wit zil.
Mɛmba se, i kin tek tɛm fɔ mek yu gɛt nyu abit, so nɔ ɛkspɛkt fɔ gɛt rizɔlt wan nɛt, jɔs fala dɛn step ya wit peshɛnt.
1. Mek wan rutin bifo yu go slip
Dis na di tin we impɔtant pas ɔl. Tray fɔ go slip ɛn wek di sem tɛm ɛvride as yu ebul. I rili impɔtant fɔ fala dis as mɔ as yu ebul insay wikɛnd. Dɔn yu bɔdi klok go bigin fɔ wok insay wan ritm.
2. Mek di bedrum bi ples we dɛn dɔn kip fɔ slip nɔmɔ.
Yu bedrum fɔ tan lɛk tɛmpul usay yu go rilaks.
- Wan ples we kol: Kip di rum dak, kwayɛt, ɛn kol as yu ebul.
- Yuz yu bed fɔ slip ɛn mami ɛn dadi biznɛs nɔmɔ: Stɔp fɔ wok, wach TV, it, ɛn ɔda tin dɛn na bed. Dɔn yu bren go no insɛf se ‘di bed na ples fɔ slip.’
- Kɔlɔ dɛn we kɔmfyut: Yuz kɔlɔ dɛn we de mek pɔsin fil fayn ɛn we de mek pɔsin kol na di rum we izi fɔ yu yay.
3. Stay away frɔm skrin wan awa bifo yu go slip.
Dis kin bi di tin we at fɔ du dɛn tɛm ya, bɔt i rili impɔtant.Stɔp fɔ yuz yu fon, kɔmpyuta, ɔ TV fɔ lɛk wan awa so bifo yu go slip. Bifo dat, rid buk, lisin to myuzik we go mek yu fil fayn, ɔ tɔk smɔl wit yu famili.
4. Tek tɛm wit wetin yu de it ɛn drink bifo yu go slip.
- Nɔ it ful it klos to di tɛm we yu go slip. We yu du dat, i go mek yu bɔdi wok tranga wan fɔ dayjɛst it, ɛn dis go mek yu nɔ slip fayn.
- Bɔt i at bak fɔ slip pan ɛmti bɛlɛ. So , lɛk wan awa so bifo yu go slip, it sɔntin we layt lɛk smɔl prɔtin ɛn wan frut . Fɔ ɛgzampul, wan glas milk, yogɔt, ɔ banana fayn.
- Nɔ drink tin dɛn we gɛt kafinɛ lɛk kɔfi, ti, ɛn kola afta 6 oklɔk na nɛt.
5. No tos and ton fo bed.
If yu nɔ ebul fɔ slip afta 20-30 minit na bed, nɔ tray fɔ fos yusɛf fɔ slip bay we yu de tos ɛn tɔn. Dis go jɔs mek di strɛs mɔ. Da tɛm de, grap, go na ɔda rum, ɛn du sɔntin we go mek yu at kol. Fɔ ɛgzampul, rid buk ɔ lisin to siŋ we go mek yu fil fayn. Go bak na bed nɔmɔ we yu fil se yu de slip bak.
Ustɛm wi fɔ go to dɔktɔ?
Bɔrku tɛm, fɔ mek simpul chenj na dɛn layf lɛk dis kin ɛp bɔrku pipul fɔ kɔntrol dɛn nɔr kin slip. Bɔt,
- If yu nɔ ebul fɔ slip fɔ sɔm wiks, .
- If yu fil taya pasmak, yu kin vɛks, ɔ yu nɔ kin ebul fɔ pe atɛnshɔn pan di de bikɔs yu nɔ de slip, .
- If dis prɔblɛm de rili afɛkt yu wok, yu famili layf, ɛn di tin dɛn we yu de du ɛvride, .
Yu fɔ rili go to yu dɔktɔ ɛn tɔk bɔt dis. I pɔsibul se yu nɔr de slip na bikɔs ɔf wan ɔndalayn mɛdikal kɔndishɔn. I impɔtant fɔ no di sik ɛn trit am fayn fayn wan. Yu dɔktɔ go ebul fɔ advays yu ɛn gi yu tritmɛnt if nid de.
Mɛsej we dɛn kin kɛr go na os
- Wae pɔrsin nɔr kin slip fayn na wan prɔblɛm wae bɔrku pipul kin gɛt. Nɔ wɔri, nɔto yu wan de.
- Smɔl chenj dɛn na yu layf kin mek big difrɛns. Go slip ɔltɛm, ɛn stɔp fɔ luk yu fon bifo yu go slip.
- Kip yu bedrum ples we kwayɛt, kol, ɛn dak we dɛn dɔn gi yu fɔ slip.
- If yu kɔntinyu fɔ gɛt prɔblɛm fɔ slip pan ɔl we yu de du dɛn simpul tin ya, nɔ shem ɔ fred am , ɛn fɔ tru, go to yu dɔktɔ fɔ advays.
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