Sɔntɛnde, if yu nɔ slip fayn na nɛt, di nɛks de kin rili wɔndaful, nɔto so? Yu kin fil taya, yu nɔ kin ebul fɔ pe atɛnshɔn, ɛn yu kin vɛks pan smɔl smɔl tin dɛn. Dis na nɔmal tin fɔ wi. Bɔt if yu de sɔfa wit wan sik lɛk pwɛl hat, slip impɔtant pasmak. Fɔ slip fayn na nɛt kin bi wan impɔtant pat pan yu plan fɔ kɔntrol yu pwɛl hat sik.
Wetin na dis kɔnekshɔn bitwin slip ɛn pwɛl hat?
Tink bɔt am dis we: slip ɛn pwɛl at tan lɛk tu bɔl dɛn we dɛn mek wit swɛlin we tandul togɛda. Dɛn so tayt padi biznɛs dat sɔntɛnde i nɔ kin izi fɔ mek wi no dɛn apat.
Fɔ tɔk am simpul wan, dis na sɔntin we de wok ɔl tu di we dɛn.
1. Prɔblɛm wae yu gɛt pan slip kin mek yu gɛt pwɛl hat: If yu nɔr slip fayn fɔ sɔm nɛt dɛn we de afta yu dɔn, yu kin gɛt prɔblɛm wit pwɛl hat. Slip prɔblɛm dɛn we kin bigin smɔl fɔs kin mek yu fil smɔl smɔl ɛn yu nɔ kin ivin no. Pipul wae gɛt siriɔs prɔblɛm wit slip lɛk wae nɔr de slip kin gɛt bɔrku risk fɔ gɛt pwɛl hat.
2. Pwɛl hat kin mek yu gɛt prɔblɛm wit yu slip: Bɔt if yu gɛt pwɛl hat, i kin afɛkt yu slip dairekt wan. Dis kin inklud tin dɛm lɛk fɔ gɛt prɔblɛm fɔ slip ɛn fɔ wek bɔku tɛm na midul nɛt.
Dɛn tu tin ya kin afɛkt di kεmikכl prכsεs dεm we de apin na wi bren. We yu nɔ de slip fayn, yu bren kin ambɔg. I kin at fɔ tink klia wan ɛn kɔntrol di we aw yu de fil. Dis kin mek yu nɔ gɛt bɛtɛ intres pan yu wok ɛn yu kin chenj yu maynd ɔltɛm.
Dis we ya, wae pɔrsin nɔr kin slip fayn ɛn wae pɔrsin gɛt pwɛl hat kin kam togɛda fɔ mek wan bad bad saykl wae nɔr kin izi fɔ brok. Wae pɔrsin nɔr kin slip kin mek pɔrsin gɛt pwɛl hat, ɛn pwɛl hat kin bɔrku, ɛn dis kin mek pɔrsin nɔr kin slip fayn.
Wetin mek e kin tranga fɔ trit pwɛl hat wae yu nɔr de slip fayn?
Dis na pɔynt we rili impɔtant. If dɛn de trit yu fɔ pwɛl hat, bɔt yu gɛt prɔblɛm wit slip, di tin dɛn we kin kɔmɔt frɔm di tritmɛnt kin smɔl.
Mɛrɛsin ɛn tritmɛnt fɔ pwɛl hat, lɛk kɔgnitiv bihayvya tɛrapi (CBT), nɔr kin woke fayn fɔ pɔrsin wae gɛt prɔblɛm wit slip. Ivin if tritmɛnt gi sɔm kayn rilif, if yu nɔr adrɛs yu slip prɔblɛm, de pwɛl hat kin kam bak.
Di bɛst tin fɔ du na fɔ trit ɔl tu di sik dɛn di sem tɛm. I impɔtant fɔ tɔk to yu dɔktɔ bɔt dis. I kin ɛp yu wit ɔl tu di sik dɛn. Apat frɔm dat, bɔku tin dɛn de we yu kin du fɔ yusɛf fɔ ɛp yu fɔ slip fayn.
So wetin wi fɔ du fɔ mek wi go slip fayn?
Dɛn kɔl dis fɔ gɛt gud abit fɔ slip. Dɛn abit ya impɔtant fɔ pɔrsin wae gɛt pwɛl hat ɛn pɔrsin wae nɔr gɛt dis pwɛl hat sik. Lɛ wi tek tɛm luk wetin na dɛn abit ya.
| Wetin fɔ du | Wetin mek dat impɔtant? |
|---|---|
| 1. Gɛt dɛn abit dɛn ya insay di de | |
| Go na do insay di de: Go na di san insay di de. | San layt de ɛp fɔ mek wi bɔdi kɔntinyu fɔ slip ɛn wek. |
| Ɛksesaiz ɛvride: Ɛksesaiz na mɔnin ɔ insay di de. | Ɛksesaiz kin ɛp yu fɔ slip fayn na nɛt, bɔt nɔ du ɛksɛsayz sɔm awa bifo yu go slip. |
| It it di sem tɛm: It di sem tɛm ɛvride. | Nɔ it tin dɛn we gɛt spays ɛn ebi ebi it we de nia fɔ go slip. |
| Limit de nap: If yu nap na de, limit am to 20-30 minit. | If yu slip let na ivintɛm, dat kin mek yu nɔ slip fayn na nɛt. |
| Nɔ drink kafin, rɔm, ɛn smok. | Dɛn tin ya kin afɛkt yu slip dairekt wan. |
| 2. Pripia di rum fɔ mek yu slip fayn | |
| Bedrum fɔ slip nɔmɔ: Limit di bedrum fɔ slip ɛn fɔ du mami ɛn dadi biznɛs nɔmɔ. | Stɔp fɔ du tin dɛn lɛk fɔ wok ɛn wach TV frɔm yu rum. |
| Rimov ilɛktronik tin dɛn: Rimov tin dɛn lɛk TV, fon, ɛn laptɔp na di rum. | Di blu layt we dɛn kin pul kin ambɔg di lɛvɛl we di mɛlatonin, we na wan ɔmon we impɔtant fɔ mek pɔsin slip. |
| Kip di rum kwayɛt. | Nɔys dɛn we de kɔmɔt na do kin mek pɔsin nɔ slip fayn. |
| Kip di rum dak: Yuz tik tik kɔtin. | Daknɛs de ɛp fɔ mek di ɔmon we dɛn kɔl melatonin. |
| 3. Du dɛn tin ya ɔdasay bifo yu go slip | |
| Kip ɔltɛm we yu de slip: Go slip ɛn wek di sem tɛm, ivin insay wikɛnd. | Dis kin ɛp fɔ mek di bɔdi klok kɔntinyu fɔ de di rayt we. |
| Sɛt wan awa fɔ mek yu at kol: Mek yu maynd kol wan awa bifo yu go slip. | Tek wata wam, lisin to myuzik we de mek yu fil fayn, rid buk. |
| Nɔ tɔk bɔt tin dɛn we de mek yu strɛs. | We yu tɔk bɔt prɔblɛm dɛn bifo yu go slip, dat kin jɔs mek yu maynd kɔnfyus mɔ. |
| Praktis di we aw yu de rilaks. | Yu kin mek yu maynd we de rɔn kol wit tin dɛn lɛk fɔ tink gud wan ɛn fɔ du ɛksasaiz fɔ blo dip dip wan. |
Mɛsej we dɛn kin kɛr go na os
- Slip ɛn pwɛl hat na tu tin wae gɛt fɔ du wit dɛnsɛf. Wan de afɛkt di ɔda wan.
- If yu nɔ slip fayn, dat kin mek yu fil bad mɔ ɛn mɔ ɛn i kin mek yu nɔ gɛt bɛtɛ tritmɛnt.
- Fɔ gɛt gud abit fɔ slip na big invɛstismɛnt fɔ yu maynd wɛlbɔdi.
- Di tin we impɔtant pas ɔl na fɔ kip dɛn abit ya (kɔnsistɛns) . Fɔ go slip ɛn wek di sem tɛm rili impɔtant.
- If yu si se i nɔ izi fɔ yu fɔ kɔntrol dɛn tin ya fɔ yusɛf, nɔ ɛva shem. Mek shɔ se yu tɔk to yu dɔktɔ fɔ advays.
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