Sɔntɛnde, yu jɔs nɔ kin ebul fɔ slip na nɛt, nɔto so? Yu go slip ɛn tos ɛn tɔn, bɔt yu nɔ ebul fɔ slip. Ɔda wan dɛn kin wek tri ɔ 4 oklɔk na mɔnin ɛn dɛn nɔ kin ebul fɔ slip bak. Sɔntɛnde, yu kin fil bad bad wan fɔ slip insay di de. Yusɛf gɛt dɛn prɔblɛm dɛn ya? Di rizin fɔ dis kin bi smɔl prɔblɛm wit yu bɔdi in natura klok. Tide wi de tɔk bɔt dis kɔndishɔn wae bɔrku pipul nɔr no bɔt, bɔt de afɛkt bɔrku pipul dɛm.
Wetin rili na dis sirkadian ritm?
Fɔ tɔk am simpul wan, dis na wi bɔdi in natura, insay klok. Jɔs lɛk di klok we de na di wɔl na os, dis bɔdi klok de wok bak pan 24 awa saykl. We yu slip, we yu wek, we yu angri, ɛn ivin yu bɔdi tɛmpracha na dis smɔl klok de kɔntrol am. Di wɔd "Circadian" kɔmɔt frɔm Latin. I min "arawnd di de."
Fɔ bɔku pipul dɛn, dis bɔdi klok kin wok fɔ insɛf ɛn nɔ gɛt ɛni prɔblɛm. Bɔt sɔntɛnde dis klok kin rɔtin. Na da tɛm de wi kin kɔl am Circadian Rhythm Sleep Disorders . Dat min se yu slip ɛn wek saykl kin mɛs.
Wetin na di men tin wae kin mek pɔrsin nɔr de slip fayn?
Dis prɔblɛm nɔto wan-sayz-fit-ɔl, bɔku difrɛn kayn dɛn de. Lɛ wi luk di kayn dɛn we dɛn kin yuz mɔ. A dɔn put dɛn na tebul lɛk dis fɔ mek i izi fɔ ɔndastand.
| Dizayd Nem | Fɔ tɔk am simpul wan, na dis kin apin. |
|---|---|
| Jet lag dizayd | Na kondishɔn we kin apin we yu flay go ɔda kɔntri. Imajin se yu de flay frɔm Sri Lanka to Amɛrika. Na de, bɔt na nɛt na Sri Lanka. Bikɔs yu bɔdi klok stil de na Sri Lanka tɛm, yu gɛt prɔblɛm fɔ slip. Dɛn kɔl dis jet lag. |
| Shift wok slip dizayd (SWSD) . | Dis na kɔmɔn prɔblɛm fɔ pipul dɛn we de wok na nɛt shift. Fɔ ɛgzampul, tek wan sikyɔriti, nɔs, ɔ pɔsin we de wok na faktri we de wok na nɛt. Ivin if dɛn tray fɔ slip insay di de, dɛn nɔ kin slip fayn bikɔs dɛn bɔdi klok nɔ de ajɔst to di de. |
| Dilɛyd slip-wek faz disɔda (DSWPD) . | Dis na we yu de wek leta pas aw yu kin wek ɛn wek leta na mɔnin. Yu kin wek as ali as 2 ɔ 3 oklɔk na mɔnin ɛn go slip as let as 10 ɔ 11 oklɔk na mɔnin. Dis sik kin mɔs pan yɔŋ pikin dɛn ɛn yɔŋ pipul dɛn. |
| Advans slip-wek faz dizayd (ASWPD) . | Dis na di ɔpɔzit to wetin a bin dɔn tɔk bifo. Yu kin fil bad bad wan na 7 ɔ 8 oklɔk na nɛt ɛn yu kin slip. Bɔt yu kin wek 2 ɔ 3 oklɔk mɔnin. Dɔn yu nɔ go ebul fɔ slip bak. Dis kin apin to big pipul dɛn. |
| Irɛgyula slip-wek ritm disɔda (ISWRD) . | Nɔr patikyula patɛn nɔr de fɔ slip ɛn wek pan dis. No difrɛns nɔ de bitwin de ɛn nɛt, ɛn pipul dɛn kin slip sɔm shɔt tɛm dɛn ɔl di de. Dis kכndyushכn kin de pan pipul dεm wae gεt bren sik lεk dεmεnshכn. |
| Nɔn-24 awa slip-wek ritm disɔda (N24SWD) . | Dis na tin we kɔmplikt smɔl. Dɛn pipul ya bɔdi klok nɔ de wok fɔ 24 awa. I kin tek 25 awa ɔ mɔ. So di tɛm we dɛn kin slip ɛn wek kin biɛn smɔl ɔltɛm. |
Pan dɛn wan ya, `Jet lag` ɛn `Shift wok`-rilayt prɔblɛm dɛn na dɛn mɔs kɔmɔn na sosayti. Ɔda tin dɛn we kin apin nɔ kin apin so ɔltɛm.
Us sayn dɛm wae yu kin gɛt pan dis kayn tin?
We yu nɔr de slip fayn, difrɛn kayn sayn dɛn kin apin. Sɔntɛm yu dɔn ɛkspiriɛns bɔku pan dɛn tin ya.
- Inshɔmnia: I nɔ kin ebul fɔ slip insay sɔm awa afta yu dɔn go slip.
- We yu wek midul nɛt ɔ ali mɔnin ɛn nɔ ebul fɔ slip bak.
- I nɔ izi fɔ mek yu kɔntinyu fɔ slip: Nɔ ebul fɔ slip fayn na nɛt.
- Wek kwik: Wek kwik pas aw yu want.
- I nɔ kin izi fɔ wek na mɔnin: Fɔ fil se yu taya fɔ wek na mɔnin ɛn yu nɔ kin ebul fɔ grap na bed.
- We pɔsin kin slip pasmak na di de:I kin tan lɛk se yu yay jɔs de lɔk we yu de wok, drayv, ɔ tɔk.
- Di nid fɔ slip insay di de: Fɔ fil se yu nɔ ebul fɔ kɔntrol di slip we yu de slip insay di de ɛn fil se yu nid fɔ slip.
- Taya.
- Ed de at.
- Kɔndishɔn lɛk fɔ wɔri, fɔ vɛks, ɛn fɔ gɛt pwɛl hat.
De tin wae impɔtant pas ɔl na dat, if dɛn sik ya de afɛkt yu ɛvride woke, woke, edyukeshɔn, ɔr famili layf, yu nid fɔ wɔri bɔt am.
Wetin mek wi bɔdi klok dɔn mes so?
Bɔku rizin dɛn de fɔ dis. Wan pat de na wi bren we dɛn kɔl di haypothalamus . insay dis na wi bכdi in "masta klok" כ di Suprachiasmatic Nucleus (SCN) . dis SCN de kכntro di slip saykl fכ wi כl bכdi. Dis na di men rizin dɛn we mek dis klok kin ambɔg.
- Efεkt pan di bren: Injury na di bren, infεkshכn, כ kכndishכn lεk dimεnshכn kin mek di SCN nכ wok fayn.
- Vision impairment: Yu no se wi yay gɛt dairekt kɔnekshɔn to wi bɔdi klok? Di layt we wi de si (especially san light) de tɛl dis klok if na de ɔ na nɛt. So, pipul dɛm wae nɔr kin si fayn, mɔr di wan dɛm wae blaynd ɔl, kin gɛt dɛn prɔblɛm ya.
- Travul: Jet lag, we wi bin tok abaut, na gud exampul fo dis. Wi kin travul ɔlsay na di wɔl kwik kwik wan bikɔs ɔf tɛknɔlɔji dat wi bɔdi nɔ kin gɛt tɛm fɔ ajɔst.
- Wok: Tin dɛm lɛk fɔ shift na nɛt de fos yu fɔ wok agens yu bɔdi in natura saykl dɛm.
- Di tin dɛn we dɛn nɔ no bɔt: Sɔntɛnde, dɛn nɔ kin ebul fɔ no klia rizin.
Udat de pan denja fɔ dis kayn sik?
Sɔm pipul dɛn kin gɛt prɔblɛm wit dis slip ritm.
- Ej: Yɔŋ pikin ɛn yɔŋ pipul dɛn kin gɛt DSWPD, we na wan kɔndishɔn we dɛn kin wek let na nɛt ɛn wek let. Dɔn bak, pan pipul dɛn we dɔn pas 60 ia, ASWPD, we na wan sik we dɛn kin slip tumɔs ali ivintɛm ɛn wek tumɔs ali mɔnin, kin bɔku.
- Jɛnɛtiks: Sɔntɛnde, yu mama ɛn papa kin gɛt di we aw yu de slip. Risach dɔn sho se sɔm tin dɛn we kin chenj na di jɛnɛtiks kin mek pɔsin gɛt dɛn prɔblɛm dɛn ya.
- Di dairekshɔn fɔ travul: Jɛt lag kin tranga pasmak we yu de travul go na di ist (e.g., Ɔstrelia, Japan) pas wɛst (e.g., Yurop, Amɛrika).
- Di chenj dɛn we de apin na di divɛlɔpmɛnt:Pipul wae gɛt dis sik lɛk ADHD (Attention-Deficit/Hyperactivity Disorder) ɔr Autism Spectrum Disorder kin gɛt prɔblɛm bak wit dis slip ritm.
Aw dɔktɔ kin no bɔt dis sik?
If yu tink se yu gɛt dis prɔblɛm, i go fayn fɔ mek yu go to dɔktɔ. Bɔrku tɛm, di sayn dɛm fɔ las fɔ at le tri mɔnt fɔ no se yu gɛt ɔda sik pas `jet lag.` Dɔktɔ dɛm kin yuz sɔm we fɔ no dis sik.
- Fɔ tɔk to yu: Fɔs, di dɔktɔ go tek tɛm tɔk to yu ɛn aks yu bɔt aw yu de slip, di sayn dɛn we yu gɛt, ɛn aw i go afɛkt yu ɛvride layf.
- Fɔ ɛgzamin yu bɔdi: Dɛn kin du ɛgzamin pan yu bɔdi ɛn nyurolɔjik fɔ chɛk fɔ ɔda sik dɛn we yu gɛt.
- Test: Sɔntɛnde, dɛn kin tɛst blɔd ɔ saliva fɔ chɛk di lɛvɛl we di ɔmon dɛn we gɛt fɔ du wit slip, lɛk melatonin .
- Slip log: Dɛn go aks yu fɔ rayt insay buk di tɛm dɛn we yu go slip, wek, ɛn fil fɔ slip insay di de fɔ sɔm dez ɔ tu wiks. Dis kin gi yu gud aidia bɔt aw yu de slip.
- Actigraphy: Dis na smɔl tin we dɛn kin wɛr na di an, lɛk wristwatch. I nid fɔ wɛr am fɔ sɔm dez ɔ wik. I kin rayt di tin dɛn we yu de du ɛvride, di we aw yu de slip, ɛn aw yu de wek.
Wetin na di tritmɛnt dɛm fɔ dis? Aw wi go fiks dis?
De tritmɛnt fɔ dis go difrɛn difrɛn wan bay di kayn prɔblɛm wae yu gɛt ɛn aw yu de liv yu layf. Tri men tritmɛnt dɛn de we yu kin du.
1. Yuz layt fɔ ajɔst yu bɔdi klok
As wi bin dɔn tɔk, layt na wan pan di big tin dɛn we de ambɔg wi bɔdi klok. So wi kin ebul fɔ kɔntrol dis layt ɛn ajɔst wi klok.
- Brayt layt na mɔnin: Put yusɛf pan brayt layt jɔs afta yu wek na mɔnin. Opin di winda εn do dεm εn mek di san layt kam insay Dis de sho di bren se "na de, na tεm fכ wek."
- Layt we nɔ bɔku na ivintɛm: Dɔn di layt dɛn na yu os tu to tri awa bifo yu go slip. I bɛtɛ fɔ yuz layt dɛn we nɔ de shayn bɛtɛ.
- Nɔ yuz blu layt: Wi fon, tablɛt, kɔmpyuta, ɛn TV skrin dɛn kin mek layt we gɛt blu kɔlɔ. Dis blu layt de mek di bren wok ɛn mek i nɔ ebul fɔ slip. So, stɔp fɔ yuz dɛn tin ya fɔ lɛk wan awa bifo yu go slip.
2. Mɛrɛsin ɛn Sɔplɛnt dɛn
Melatonin na wan ɔmon we wi bɔdi kin mek bay insɛf we kin ɛp wi fɔ slip. Sɔntɛnde, dɛn kin tek melatonin as sɔpɔt pan dɔktɔ advays.
I rili impɔtant: Nɔ tek melatonin ɔ ɔda slip pils fɔ yusɛf. If yu du dat, mek shɔ se yu aks yu dɔktɔ fɔ advays yu bɔt ɔmɔs fɔ tek ɛn ustɛm fɔ tek am.
3. Gud slip abit (Slip Hygiene) .
Dis na di bɛst ɛn impɔtant tin we yu go du fɔ yusɛf. Wi de kɔl dis ‘Slip Hygiene’.
- Kip yu schedule ɔltɛm: As mɔ as yu ebul , go slip ɛn wek di sem tɛm ɛvride. Tray fɔ stik to dis rutin, ivin insay wikɛnd.
- Kɔl yusɛf bifo yu go slip: Du sɔntin we go mek yu at kol lɛk wan awa bifo yu go slip, lɛk fɔ was wam wam, rid buk, ɔ lisin to myuzik we go mek yu fil fayn.
- Mek yu bedrum bi ples we fayn, dak, ɛn kwayɛt. Stɔp fɔ wok, chɛk yu fon, ɔ wach TV we yu sidɔm na bed. Trenin yu bren fɔ tink se di bed na fɔ slip ɛn fɔ du mami ɛn dadi biznɛs nɔmɔ.
- Nɔ it ɛn drink nia di tɛm we yu de go slip: Nɔ it ebi ebi it 2-3 awa bifo yu go slip. Dɔn bak, nɔ drink rɔm ɛn drink dɛn we gɛt kafinɛ (ti, kɔfi) afta dak.
Mɛsej we dɛn kin kɛr go na os
- Wi ɔl gɛt 24 awa natura bɔdi klok, ɔ sirkadian ritm, we de kɔntrol wi slip ɛn wek.
- Shift wok, jet lag, ej, ɛn sɔm mɛrɛsin kɔndishɔn kin ambɔg dis klok.
- De men sayn wae de sho dis kin bi wae yu nɔr kin slip na nɛt, yu kin slip pasmak na de, yu kin taya, ɛn yu kin wɔri.
- Dɛn kin ebul fɔ kɔntrol dis sik bay wae yu de praktis gud slip hajɛns, kɔntrol layt, ɛn go to dɔktɔ if nid de.
- If yu slip prɔblɛm de afɛkt yu ɛvride layf, nɔ wɔri bɔt am yu wan , tɔk to yu dɔktɔ wantɛm wantɛm .
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