Yu kin go slip bak arawnd 10 oklɔk na nɛt ɛn wek 1 ɔ 2 oklɔk mɔnin? yu geht alam foh wek yu na 6 oklok, boht yu of am en go bak na slip? Yu kin let fɔ go skul ɔ wok ɔltɛm bikɔs ɔf dis? Yu nɔ go ebul fɔ du ɛni wok fayn bikɔs yu kin fil slip ɛn taya insay di de. Pan ɔl we yu kin tink se dis na jɔs ‘bad abit fɔ slip na nɛt’ ɔr ‘lɛsin’, e kin bi dip mɛdikal kɔndishɔn. Na dat wi de tok abaut tide.
Wetin na Dilayed Slip Faz Sindrom (DSPS)?
Fɔ tɔk am simpul wan, Delayed Sleep Phase Syndrome (DSPS) na wan sik we de ambɔg yu slip ɛn wek schedule. Dis kin mek yu slip chenj tu awa ɔ mɔ biɛn di avrej pɔsin. Dis kin afɛkt yu bɔdi in natura klok dairekt wan.
Tink bɔt am, wi ɔl gɛt wan klok we de wok na wi bɔdi insay wi bɔdi. Insay mɛrɛsin, wi kin kɔl dis di Circadian Rhythm . Dis klok na in de sho wi fɔ wek insay de ɛn fɔ slip na nɛt. So, di klok we de insay pɔsin we gɛt DSPS tan lɛk wɔl klok we dɔn go bak insay tɛm. Dat min se, if pɔsin nɔmal fɔ go slip 10 oklɔk na nɛt ɛn wek 6:30 oklɔk, den wit DSPS yu kin slip 1 ɔ 2 oklɔk. So fɔ wek di rayt tɛm na mɔnin kin bi drim.
Sɔm pipul kin tink se, "Mi na 'nayt ɔwl', so na nɛt nɔmɔ a kin wok." Bɔt dis difrɛn. Pɔsin we jɔs lɛk fɔ wok na nɛt nɔ kin fil taya pasmak, slip, ɔ nɔ kin ebul fɔ pe atɛnshɔn pan di de lɛk pɔsin we gɛt DSPS. DSPS nɔto choice, na chenj na di we aw di bɔdi in klok de wok.
Wetin na di men sayn dɛm fɔ dis sik?
I izi fɔ no di sayn dɛm fɔ DSPS, bɔt di impak we i gɛt pan ɛvride layf nɔto smɔl. Lɛ wi tek tɛm luk pan dɛn sik ya ɛn wetin kin apin to dɛn.
| Men ficha | Di impak we i go gɛt pan layf |
|---|---|
| Nɔ slip di rayt tɛm. (Fɔ ɛgzampul, ivin if yu go slip 10 oklɔk na nɛt, yu nɔ de slip te 1 ɔ 2 oklɔk mɔnin) | I nɔ izi fɔ liv akɔdin to di sosayti in nɔmal schedule (e.g., 8am-5pm wok, mɔnin skul). |
| I nɔ izi fɔ wek di rayt tɛm (fɔ fil tu slip fɔ wek ivin we di alam blo na mɔnin) . | Fɔ let fɔ go skul ɔ wok bɔku tɛm, fɔ mis impɔtant tɛm dɛn. |
| Fɔ fil se yu de slip pasmak ɛn taya insay di de. | I nɔ kin izi fɔ pe atɛnshɔn pan wok ɔ stɔdi, i nɔ kin mɛmba fayn. |
| Fɔ vɛks kwik, fɔ fil se yu nɔ gɛt bɛtɛ maynd. | Trabul fɔ gɛt padi biznɛs wit ɔda pipul dɛn, fɔ fil wɔri ɛn vɛks ɔltɛm. |
Sɔntɛnde, dɛn kin kɔnfyus dɛn sik ya wit ɔda prɔblɛm dɛn we kin mek yu slip, lɛk narkolepsi (na wan sik we yu kin slip wantɛm wantɛm insay di de), so i impɔtant fɔ go to dɔktɔ fɔ no di kɔrɛkt tin.
Wetin kin mek pɔsin gɛt DSPS? Na mi fɔlt dis?
Atɔl. Nɔto yu fɔlt, ɛn nɔto les. Risach dɔn sho se di men tin we kin mek pɔsin gɛt DSPS na di jɛnɛtiks . Dis min se i kin bi sɔntin we de rɔn na yu famili. Bikɔs ɔf smɔl chenj na yu DNA , yu bɔdi in natura klok saykl kin lɔng smɔl pas di avrej pɔsin in yon. Na dat mek yu bed tɛm de leta.
Na big saykilɔjik rilif fɔ ɔndastand se dis kɔndishɔn nɔto yu les, bɔt na di rizɔlt fɔ wan bayolojikal prɔses na yu bɔdi.
Bɔt sɔm tin dɛn kin mek dis tin wɔs:
- Fɔ gɛt di chenj we yu kin chenj ɔltɛm fɔ slip: Yu nɔ kin du tin ɔltɛm, lɛk fɔ go slip 11 p.m. wan de ɛn go slip 3 a.m. di nɛks de.
- If yu put layt pasmak bifo yu go slip: mɔ di blu layt we de kɔmɔt na fon, tablɛt, ɛn TV.
- Nɔ fɔ de na di layt we go mek yu gɛt bɛtɛ layt na mɔnin.
- Fɔ drink tin dɛn we gɛt kafin lɛk kɔfi ɛn ti nia fɔ go slip.
Udat kin gɛt dis sik pas ɔlman?
Pan ɔl we dis sik kin apin ɛni ej, i kin apin mɔ to yɔŋ pipul dɛn ɛn yɔŋ pipul dɛn . Dis na bikɔs i kin apin we pɔsin de bɔn .) wit di hכmon chenj dεm na di bכdi, dis nכmal klok (`circadian rhythm`) nכmal wan de go biεn sכmtεm. Bɔt pan pikin we gɛt DSPS, i kin go fa fawe pas aw i kin bi.
Apat frɔm dat, if pɔsin na yu famili gɛt dis sik, yusɛf go gɛt dis sik.
Wetin kin apin if dɛn nɔ trit dis?
DSPS nɔto sik we de mek yu layf de pan denja, bɔt if dɛn nɔ trit am fɔ lɔng tɛm, i kin gɛt bɔku impak pan yu kwaliti layf.
- Pwɛl hat: We wi nɔr de slip fayn ɛvride, i kin afɛkt wi maynd wɛl bɔdi dairekt wan. Stɔdi dɔn sho se pas 60% pan di pipul dɛm wae gɛt DSPS kin sɔfa wit pwɛl hat.
- Yuz drɔgs ɛn rɔm: Sɔm pipul dɛn kin tɛmpt fɔ yuz tin dɛn pasmak lɛk kɔfi ɛn ɛnaji drink fɔ wek na de, ɛn fɔ tɔn to slip pils ɔ rɔm fɔ slip na nɛt.
- Di wok we nɔ de du fayn na di skul ɛn wok: We pɔsin kin let bɔku tɛm ɛn i nɔ kin ebul fɔ pe atɛnshɔn pan wok, dat kin mek i nɔ ebul fɔ du bɛtɛ wok na di skul ɛn wok.
Aw dɔktɔ kin no bɔt dis?
We yu go to dɔktɔ bɔt dɛn sik ya, i go aks yu fɔs wan kɔmplit istri. Afta dat, i kin du dɛn tin ya fɔ kɔnfirm di diagnosis.
1. Slip Dayari/Lɔg: Dɛn go aks yu fɔ kip ‘slip dayari’ fɔ wan ɔ tu wik. Dis min se yu fɔ rayt tin dɛn lɛk di tɛm we yu go slip, di tɛm we yu de slip (lɛk), di nɔmba we yu wek na nɛt, ɛn di tɛm we yu wek na mɔnin.
2. Aktigraf divays: Dɛn kin gi yu smɔl divays (wan `aktigraf`) we yu de wɛr na yu an, lɛk wach, fɔ 7-14 dez. Dis go rikodɔ di tɛm we yu de slip ɛn we yu wek.
3. Spɛshal tɛst dɛn: If nid de, dɛn kin du spɛshal tɛst fɔ slip ( Polysomnography ɔ Sleep Study ), ɛn dɛn kin du tɛst dɛn bak fɔ no di ɔmon we de mek pɔsin slip na di bɔdi we dɛn kɔl melatonin .
Okay, so wetin na di tritmɛnt dɛm fɔ dis?
Bɔku fayn tritmɛnt dɛn de fɔ mɛn DSPS. Yu kin yuz wan ɔ mɔ pan dɛn tin ya togɛda fɔ mek yu slip fayn.
1. Chenj di we aw yu de slip (Sleep Hygiene) .
Dis min se yu fɔ gɛt gud abit dɛn we yu nid fɔ mek yu slip fayn.
- Kip yu bedrum kol, dak, ɛn kwayɛt.
- Stɔp fɔ yuz tin dɛn lɛk fon, tablɛt, ɛn TV fɔ at le wan awa bifo yu go slip. Dɛn blu layt de mek di ɔmon we dɛn kɔl mɛlatonin we de mek pɔsin slip nɔ de wok.
- Yu fɔ gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride, ilɛksɛf na wikɛnd ɔ ɔlide.
- Nɔ drink kɔfi, ti, ɔ chɔklɛt afta 4 oklɔk na nɛt.
- Nɔ du ɛksɛsayz pasmak ɛn drink rɔm nia di tɛm we yu go slip.
2. Fɔ sɛt di tɛm fɔ slip
Wetin yu de du na fɔ briŋ yu bɔdi klok bak smɔl smɔl to di rayt tɛm. Tu we dɛn de fɔ du dis.
- Smɔl smɔl fɔ muv yu bed tɛm bifo tɛm: Dis kin min se yu fɔ go slip 15-20 minit bifo tɛm ɛvri nɛt. Fɔ ɛgzampul, if yu go slip 12 oklɔk tide na nɛt, muv yu bed tɛm fɔ go bifo smɔl smɔl, to 11: 45 tumara, ɛn 11: 30 di de afta tumara.
- Kronotɛrapi: Dis na smɔl strenj we. Wetin yu de du ya na fɔ shift yu bed tɛm bak bay 1-3 awa ɛvride. fכ egzampl, pכsin we go slip na midnayt go go slip na 3 oklɔk na nɛt di nɛks de, dɔn i go slip te 6 oklɔk, dɔn i go tru wan ful 24 awa saykl te i wek di tɛm we i want (e.g. 11 oklɔk na nɛt). Dis kin mek yu nid fɔ lɛf fɔ wok fɔ sɔm dez.
3. Layt Tɛrapi
Layt na wan impɔtant tin we de kɔntrol wi bɔdi klok.
- Dis tritmɛnt na fɔ tinap bifo layt bɔks fɔ lɛk 30 minit we yu wek na mɔnin . Dis layt de mek wi bren sho se na de ɛn na tɛm fɔ wek.
- If nɔto dat, i rili fayn bak fɔ spɛn lɛk 30 minit na do na di san jɔs afta yu wek na mɔnin .
- I impɔtant bak fɔ mek di layt dɛn na yu os nɔ bɔku sɔm awa bifo yu go slip ɛn mek ples dak .
4. Yuz drɔgs
Dis fɔ jɔs bi pan dɔktɔ advays.
Yu dɔktɔ kin tɛl yu fɔ tek wan mɛrɛsin we dɛn kɔl melatonin . Melatonin na ɔmon we wi bɔdi kin mek fɔ ɛp wi fɔ slip. I nɔto tin we pɔsin kin yuz fɔ slip. I fɔ tek sɔm awa bifo yu plan fɔ go slip. Bɔt, nɔ ɛva tek dis if yu nɔ go to dɔktɔ. I impɔtant fɔ no di rayt doz ɛn di tɛm fɔ tek am.
Mɛsej we dɛn kin kɛr go na os
- Dilayed Sleep Phase Syndrome (DSPS) nɔto jɔs les ɔ bad abit, na rial mɛrɛsin we kin kam bikɔs yu bɔdi in natura klok (circadian rhythm) chenj.
- Di men rizin fɔ dis na di we aw dɛn de mek dɛn jɛnɛtiks. So nɔ fil gilti fɔ dat.
- Pan ɔl we dis kin apin to yɔŋ pikin dɛn, i kin afɛkt ɛnibɔdi we ol ɛni ej.
- Dɛn kin ebul fɔ mɛn dis sik fayn fayn wan wit gud slip abit, layt tritmɛnt, ɛn if nid de, mɛrɛsin lɛk aw dɔktɔ tɛl yu.
- Di tin we impɔtant pas ɔl pan dɛn tritmɛnt ya na fɔ wok ɔltɛm ɛn pan di sem schedule ɛn nɔ giv ɔp.Tray fɔ go slip ɛn wek di sem tɛm, ivin insay di wikɛnd.
- If yu gɛt ɛni wan pan di sayn dɛm wae wi dɔn tɔk bɔt na dis atikul ɛn dɛn de afɛkt yu ɛvride layf, nɔr sɔfa yu wan ɛn fɔ tru to yu dɔktɔ fɔ advays.
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