Yu kin gɛt prɔblɛm bak fɔ slip na nɛt? Lɛ wi tɔk bɔt dis prɔblɛm we de mek wi nɔ ebul fɔ slip!

Imajin, di diskɔmfɔt we yu kin fil we yu go slip na nɛt afta yu dɔn wok tranga wan ɛn nɔ ebul fɔ slip, tos ɛn tɔn... ɔ we yu wek na mɔnin ɛn nɔ ebul fɔ slip bak, tink bɔt am... Dis na di prɔblɛm we bɔku pan wi gɛt wit inshɔmnia, ɔ insay mɛrɛsin, inshɔmnia . Pan ɔl we fɔ sɔm pipul dɛn, dis na jɔs smɔl tin we kin mek dɛn vɛks, fɔ ɔda pipul dɛn, we dɛn nɔ kin slip, kin bi big prɔblɛm we kin ambɔg dɛn wan ol layf. So wetin mek dis kin apin? Lɛ wi tɔk bɔt dis simpul wan ɛn ditayli.

Wetin rili na Insomnia?

Fɔ tɔk am simpul wan, inshɔmnia na we yu nɔ ebul fɔ slip fayn. Dat min se yu nɔ go ebul fɔ slip fɔ lɔng tɛm, yu nɔ go ebul fɔ slip fayn, ɔ yu gɛt prɔblɛm fɔ slip ɔ fɔ de slip.

Slip impɔtant fɔ wi bɔdi. I tan lɛk petrol fɔ motoka. Wi bɔdi ɛn maynd, we taya fɔ wok ɔl di de, kin gɛt chaj bak tru slip. So, we wi nɔ de slip bɛtɛ, wi kin gɛt prɔblɛm wit slip . Dis kin mek wi nɔ ebul fɔ du di wok we wi de du ɛvride fayn fayn wan, ɛn wi bɔdi nɔ kin fil fayn.

Yu tink se ɔlman kin slip di sem we?

Nɔ, ɔlman in slip abit ɛn wetin i nid rili difrɛn. Na dat mek ivin dɔktɔ dɛn kin tek difrɛn we aw pɔsin kin slip as "nɔmal." Tink bɔt am dis we...

• Early birds: Sɔm pipul dɛn kin lɛk fɔ go slip kwik kwik wan na nɛt ɛn wek ali mɔnin.
• Nayt ɔwl: Ɔda wan dɛn kin wok let na nɛt, dɛn kin go slip let, ɛn wek let na mɔnin.
• Pipul dɛn we kin slip shɔt: Sɔm pipul dɛn nɔ kin slip bɛtɛ pas ɔda pipul dɛn. Sɔm risach dɔn sho se i kin ivin gɛt sɔntin we de mek pɔsin gɛt dis sik.
• Slip kin chenj bikɔs ɔf di abit: Sɔm pipul kin chenj aw dɛn kin slip bikɔs ɔf tin lɛk dɛn wok. Fɔ ɛgzampul, di wan dɛn we de na di sojaman dɛn kin wek we dɛn yɛri smɔl sawnd. Semweso, sɔm pipul dɛn kin yus fɔ slip fayn ilɛksɛf i lawd.
• Slip kin chenj wit di ej: Di tin dɛn we wi nid fɔ slip kin chenj ɔlsay na wi layf. pan tap we sכm pikin de slip lεk 14-17 awa insay di de, big pikin (18+ ia) kin כnli nid 7-9 awa fכ slip.

Wetin na di men kayn wae pɔrsin nɔr kin ebul fɔ slip?

Dɔktɔ dɛn kin sheb di we aw pɔsin nɔ kin slip to tu men kayn we. I go fayn fɔ mek yu no dis bak.

Aw yu go no if yu gɛt inshɔmnia? - Sayn dɛn

Dɛn kin sheb di sayn dɛm wae pɔrsin nɔr kin ebul fɔ slip to sɔm men kategori dɛm. Lɛ wi tek wan luk pan wetin dɛn bi.

1. Prɔblɛm dɛn we pɔsin kin gɛt we i de slip

Dis kin sheb to tri pat, i kin dipen pan aw yu de gɛt prɔblɛm wit slip.

• I nɔ izi fɔ slip (Initial insomnia): Nɔ ebul fɔ slip ilɛksɛf yu de na bed fɔ lɔng tɛm.
• Midul inshɔmnia: Fɔ wek na midul nɛt ɛn slip bak. Dis na di kayn we we bɔku pipul dɛn gɛt.
• Let inshɔmnia: Fɔ wek kwik pas aw yu bin de tink, na mɔnin, ɛn nɔ ebul fɔ slip bak.

2. Efεkt dεm we dεn kin fil insay di de

We yu nɔr de slip fayn na nɛt, yu kin fil di ifɛkt di nɛks de. Si if dis kin apin to yu bak.

• Fɔ fil taya, fɔ slip, ɔ fɔ slip ɔl di de.
• I kin tek lɔng tɛm fɔ mek i du sɔntin. Fɔ ɛgzampul, i nɔ kin izi fɔ mek wi disayd fɔ du sɔntin kwik kwik wan we yu de drayv motoka.
• Tin dɛn kin fɔgɛt.
• Fɔ tink kwik kwik wan, kɔnfyushɔn kin apin, ɔ i kin at fɔ pe atɛnshɔn .
• Di we aw yu de fil kin chenj, mɔ we yu de wɔri, pwɛl at, ɛn we yu kin vɛks .
• Dis kin ambɔg yu wok, soshal tin dɛn, tin dɛn we yu lɛk fɔ du, ɔ ɔda tin dɛn we yu kin du ɛvride.

3. Spɛshal kwaliti dɛn we pɔsin kin gɛt we i nɔ de slip fayn

Si if yu inshɔm prɔblɛm gɛt ɛni wan pan dɛn sayn ya. If na so i bi, yu kin gɛt sik we nɔ de slip fayn fɔ lɔng tɛm.

• Di tin we de apin naw: Yu nɔ kin ebul fɔ slip pan ɔl we yu gɛt gud envayrɔmɛnt ɛn tɛm fɔ slip (e.g., if yu nɔ gɛt ɛni ɔda rizin lɛk we yu chenj shift, we na big tin na yu layf).
• Frɛkuɛns: If yu gɛt dis prɔblɛm at le tri dez insay di wik.
• Aw fɔ tek am: If dis prɔblɛm de fɔ at le tri mɔnt .
• Nɔr kin gɛt ɔda tin wae kin mek pɔrsin gɛt dis sik: If nɔr kin kam bikɔs ɔf drɔgs, rɔm, mɛrɛsin, ɔr ɔda kayn slip prɔblɛm, ɛn if dɛn nɔr kin ebul fɔ ɛksplen am gud gud wan bay ɔda sik na in bɔdi ɔr maynd.

Wetin mek wi kin gɛt inshɔmnia? - Wetin na di tin dɛn we kin mek i apin?

I nɔ kin izi fɔ no wan tin we kin mek pɔsin nɔ ebul fɔ slip. Bɔku tin dɛn de we kin mek dis apin. Sɔmtɛm, wan ɔr mɔr pan dɛn tin ya kin kam togɛda fɔ mek dis sik.

• Famili histri (Jɛnɛtiks): Slip prɔblɛm kin rɔn na famili. If pɔsin na yu famili nɔ ebul fɔ slip, yusɛf go gɛt dis sik.
• Di chenj we de apin na di bren we de wok: Di bren fɔ pipul dɛn we nɔ de slip kin wok smɔl pas ɔda pipul dɛn. Di chenj we di kemikal dɛn we de na di bren kin chenj kin mek pɔsin nɔ slip fayn bak.
• Ɔda sik dɛn we yu gɛt na yu bɔdi: Yu bɔdi wɛlbɔdi kin afɛkt yu slip dairekt wan. Slip kin pwɛl bay tin dɛm wae de fɔ sɔm tɛm lɛk smɔl infekshɔn ɔr injury, ɛn bak sik dɛm wae kin teik lɔng tɛm lɛk gastritis (acid reflux) ɔr Pakinsin sik. dis kכndyushכn kin kכz bak bay di chenj dεm na di sirkadian ritm, we de kכntro wi bכdi in nכmal slip/wek saykl.
• Mental wɛl bɔdi prɔblɛm: Na lɛk af pan di pipul dɛm wae gɛt pwɛl hat sik kin gɛt ɔda kayn maynd wɛl bɔdi prɔblɛm, lɛk wae dɛn kin wɔri ɔr pwɛl hat .
• Tin dɛn we kin mek pɔsin strɛs na layf: Tin dɛn lɛk fɔ strɛs pasmak, prɔblɛm dɛn na di wokples, ɛn prɔblɛm dɛn na dɛn famili kin mek i nɔ ebul fɔ slip fayn.
• Layf chenj: Fɔ chenj fɔ sɔm tɛm, lɛk fɔ muf go na nyu kɔntri (jet lag), fɔ gɛt fɔ slip na nyu ples, ɔ fɔ chenj shift wok, kin ambɔg slip bak.
• Yu abit dɛm ɛvride: Nɔr kin slip bak bikɔs yu nɔr de slip fayn (wi kin kɔl dis slip hajɛns ). Tin dɛn lɛk fɔ slip na de, fɔ drink tin dɛn lɛk kɔfi na nɛt, ɛn nɔ fɔ slip fayn kin mek dis apin.

Kɔmplikɛshɔn dɛn we kin apin if pɔsin nɔ ebul fɔ slip

If pɔsin nɔ ebul fɔ slip fɔ lɔng tɛm, i kin mek i nɔ ebul fɔ slip fayn.Di big risk ya na fɔ slip na de. Dis kin rili denja if yu de drayv ɔ du ɛnitin we go mek yu de wach.

Apat frɔm dat, we pɔsin nɔ de slip fɔ lɔng tɛm, dat kin mek i gɛt bɔku ɔda sik dɛn.

• Pwɛl at
• Wɔri
• Ay blɔd prɛshɔn/Hay blɔd prɛshɔn
• At atak
• Strok
• Obstruktiv slip apnɛa
• Tayp 2 dayabitis
• Fat

Aw dɔktɔ go kɔnfirm dis?

We yu go to dɔktɔ, i go aks yu ditayli kwɛstyɔn dɛn bɔt yu wɛlbɔdi istri, yu yon infɔmeshɔn, aw yu de slip, ɛn di sayn dɛn we yu gɛt. No patikyula tɛst nɔ de fɔ no if pɔsin nɔ ebul fɔ slip. Bɔt dɛn kin advays yu fɔ du sɔm tɛst fɔ chɛk fɔ ɔda tin dɛn we de ambɔg yu fɔ slip.

Sɔm ɛgzampul dɛn bɔt dis na:

• Slip apnea testing: Dɛn kin du dis bay we dɛn de yuz slip stɔdi (polysomnography) we dɛn kin du na ɔspitul ɔ wan tin we dɛn kin du na os.
• Actigraphy: Na tin we yu kin wɛr na yu an we kin wach aw yu de slip ɛn wek fɔ sɔm dez.
• Multiple sleep latency test (MSLT): Na tɛst we de sho aw yu kin slip kwik kwik wan insay di de.

Wetin na di tritmɛnt fɔ pɔsin we nɔ de slip?

Bɔku tritmɛnt dɛn de fɔ mek pɔsin nɔ ebul fɔ slip. Dɛn kin kɔmɔt frɔm simpul chenj na layf to mɛrɛsin. Di men tritmɛnt dɛn na:

1. Mek ɛn kip gud slip abit (Slip hygiene).

2. Mɛrɛsin we de ɛp yu fɔ slip ɔ fɔ de slip.

3. Tritmɛnt fɔ mental wɛlbɔdi.

Mɛrɛsin dɛn we de ɛp yu fɔ slip

Bɔrku kayn mɛrɛsin de wae kin ɛp yu fɔ slip. Sɔm pan dɛn tin ya nid fɔ gɛt dɔktɔ in prɛskrishɔn, ɛn ɔda wan dɛn kin bay na famasi.

• Di mɛrɛsin dɛn we dɛn kin gi:
• Benzodiazepines ɛn Z-drugs: Dɛn wan ya na pawaful drɔgs we de ridyus di bren aktiviti ɛn mek pɔsin slip. Fɔ ɛgzampul: `(temazepam)`, `(zolpidem - Ambien®)`.
• Dual orexin rεsεptכr antagonist dεm (DORAs):Dɛn tin ya kin blok wan kemikal na di bren we kin ɛp yu fɔ wek ɛn mek yu slip.
• Sedating antidepressants: Sɔm mɛrɛsin wae dɛn kin yuse fɔ pwɛl hat (e.g. amitriptyline) kin yuse bak fɔ inshɔmnia bikɔs dɛn kin mek pɔrsin slip.
• Melatonin ɛn ɔda mɛrɛsin dɛn we gɛt fɔ du wit am: Mɛlatonin na kemikal we wi bren kin mek bay insɛf we de sho se na tɛm fɔ slip. Dɛn kin tek am bak as mɛrɛsin.

• Drug dɛn we nɔ gɛt prɛskrishɔn:
• Sɔm antihistamin dɛm we dɛn kin yuz fɔ alɛji (e.g. diphenhydramine - we dɛn kin si na Piriton) kin mek pɔsin slip. Bɔt dɛn nɔ kin fayn fɔ yuz dɛn tin ya fɔ lɔng tɛm.

Tin dɛm wae wi kin du fɔ wisɛf wae wi de liv wit inshɔmnia (Sleep Hygiene) .

Apat frɔm di tritmɛnt dɛn, bɔku tin dɛn de we yu kin du yusɛf fɔ mek yu slip fayn. Dis na wetin wi kin kɔl Slip Hygiene ɔ "gud slip habits."

• Mek di tɛm we yu fɔ slip: Yu fɔ gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Tray fɔ mek dis rutin nɔ chenj, ivin insay wikɛnd ɛn ɔlide. Nɔ slip insay di de.
• Tek tɛm fɔ mek yu at kol: Bifo yu go slip, klin yu maynd pan di prɔblɛm dɛn we yu gɛt da de de. Set smɔl "buffer time" bitwin we yu dɔn wok ɛn we yu go slip. Du sɔntin insay da tɛm de, lɛk fɔ rid buk ɔ lisin to myuzik we de mek pɔsin in at kol. If yu nɔ ebul fɔ slip afta yu dɔn go slip, instead fɔ tos ɛn tɔn na bed, grap ɛn du sɔntin we go mek yu kol bifo yu go bak na bed.
• Mek ples we yu go fil fayn: Fɔ mek yu slip fayn, i impɔtant fɔ mek yu fil fayn. Ajɔst di layt, sawnd, ɛn tɛmpracha na di rum fɔ fit yu.
• Nɔ de nia fon, tablɛt, ɛn TV: Stɔp fɔ yuz dɛn tin ya fɔ lɛk wan awa so bifo yu go slip. Di blu layt we dɛn kin pul kin mek di bren se na de, ɛn dis kin mek dɛn nɔ ebul fɔ mek kemikal dɛn we kin mek pɔsin slip.
• Tek tɛm wit wetin yu de it ɛn drink: Nɔ it big it na nɛt ɛn it let na nɛt. Nikotin, kafin (kɔfi, ti, sɔm sɔft drink dɛn), ɛn rɔm mɔ kin mek pɔsin nɔ slip fayn.
• Stay active: If yu du smɔl ɛksesaiz insay di de, ivin we yu jɔs waka, dat kin ɛp yu fɔ slip fayn na nɛt.
• If di prɔblɛm kɔntinyu, go to dɔktɔ: If yu slip prɔblɛm stil de pan ɔl we yu de fala dɛn abit ya, mek shɔ se yu go to yu famili dɔktɔ.

Ustɛm wi fɔ go to dɔktɔ?

If yu nɔ ebul fɔ slip fɔ pas sɔm dez ɛn i de afɛkt di tin dɛn we yu de du ɛvride, i impɔtant fɔ go to dɔktɔ. Ɛspɛshali if yu gɛt dɛn sik ya, mek shɔ se yu go to dɔktɔ.

• If yu fil se yu nɔ ebul fɔ kɔntrol yu slip insay di de.
• If yu slip kwik kwik wan insay di de, mɔ we yu de wok ɔ drayv (dɛn kɔl dis `maykroslip`).
• If yu gɛt ɔda tin dɛn we de ambɔg yu maynd ɔ yu bɔdi we kin afɛkt yu slip.