Yu kin fil lɛk se yu nɔ ebul fɔ ivin lɔk yu yay we yu go slip na nɛt afta yu dɔn wok tranga wan fɔ de? Yu de tos ɛn tɔn, yu ed ful-ɔp wit tin dɛn we yu de tink bɔt, bɔt i tan lɛk se yu nɔ ebul fɔ slip. Sɔntɛnde yu kin wek midul nɛt ɛn yu nɔ kin ebul fɔ slip bak. If dis ɛkspiriɛns na tin we yu sabi, den tide wi go tɔk bɔt wan tɔpik we rili impɔtant to yu. Dat na di prɔblɛm we pɔsin kin gɛt we i nɔ de slip, ɔ wetin wi kin kɔl inshɔm we dɔktɔ dɛn kin kɔl inshɔmnia .
Wetin na Inshɔmnia?
Fɔ tɔk am simpul wan, we yu nɔ de slip na wan prɔblɛm we kin mek yu gɛt prɔblɛm fɔ slip, fɔ slip (we min se yu kin wek midul nɛt), ɔ fɔ wek kwik pas aw yu fɔ wek .
Dis sik kin bi fɔ shɔt tɛm (Acute Insomnia) ɔr fɔ lɔng tɛm (Chronic Insomnia). Sɔntɛnde, i kin kam, go, ɛn kam bak. If e de te frɔm sɔm dez to sɔm wiks, wi kin tek am se na sɔm kayn sik fɔ shɔt tɛm. Bɔt if dis prɔblɛm de fɔ pas tri dez insay di wik ɔ fɔ pas tri mɔnt, na sik we go de fɔ lɔng tɛm.
Big pɔsin nid fɔ slip fɔ 7-9 awa ɛvride. We yu nɔ slip fayn, dat nɔ kin jɔs mek yu fil taya ɔl di de. If yu kɔntinyu fɔ du dis fɔ lɔng tɛm, i kin rili ambɔg yu wɛlbɔdi. Fɔ ɛgzampul, wae pɔrsin nɔr kin slip fayn kin gɛt fɔ du wit siriɔs wɛl bɔdi prɔblɛm lɛk ay blɔd prɛshɔn , at sik, ɛn pwɛl hat.
Wetin na di men kayn wae pɔrsin nɔr kin ebul fɔ slip?
Wi kin sheb to tu men kayn wae pɔrsin nɔr kin slip. Dɛn kin sheb am bak akɔdin to di tɛm we di prɔblɛm we de wit slip kin apin. Lɛ wi ɔndastand dɛn tin ya klia wan.
| Di kayn pɔsin we nɔ de slip | Simpul ɛksplen |
|---|---|
| Praymari Inshɔmnia we pɔsin kin slip | If na so i bi, nɔto ɛni ɔda sik ɔ wɛlbɔdi prɔblɛm de mek yu slip prɔblɛm. Di prɔblɛm we de ɔnda am na we pɔsin nɔ de slip fayn. |
| Sɛkɔndari Inshɔmnia | If na so i bi, di tin we kin mek pɔsin nɔ ebul fɔ slip na ɔda wɛlbɔdi prɔblɛm. Fɔ ɛgzampul, asma, pwɛl hat, at at, kansa, chɛst inflamɛns, bɔdi pen, sɔm mɛrɛsin, ɔ rɔm. |
| I nɔ kin ebul fɔ slip we i bigin fɔ slip | Fɔ gɛt prɔblɛm fɔ slip afta yu dɔn go slip. Tos ɛn tɔn na bed fɔ lɔng tɛm. |
| Slip-mentenɛns inshɔmnia | Dis na we yu wek na midul nɛt ɛn nɔ ebul fɔ slip bak. Sɔm pipul dɛn kin wek kwik kwik wan pas aw dɛn bin de tink na mɔnin. |
Wetin na di tin dɛn we kin mek pɔsin nɔ ebul fɔ slip?
Bɔku rizin dɛn kin de we kin mek pɔsin nɔ ebul fɔ slip. Sɔm na tin dɛn we wi kin chenj, bɔt sɔm nɔ kin ebul fɔ kɔntrol.
Di men tin dɛn we kin mek pɔsin gɛt dis sik
- Stress : Stress na wan big tin wae kin mek big big chenj na yu layf ɛn prɔblɛm. Tin dɛn lɛk we yu lɔs yu wok, pɔsin we yu lɛk day, dayvɔs, ɔ muf go na os kin mek yu fil strɛs.
- Di say we yu de slip: If di say we yu de slip tu nɔys, tu brayt, ɔ tu hot ɔ kol, i kin ambɔg yu slip.
- Chenj na di slip schedule: Jet lag we yu de travul go ɔda kɔntri, chenj shift na wok, ɛn wek na nɛt bikɔs ɔf di nyu bɔn pikin kin ambɔg di bɔdi in natura klok.
- Jɛnɛtik inflɔwɛns : Insay sɔm famili dɛn, di we aw dɛn kin sɔfa wit inshɔmnia kin kɔmɔt frɔm dɛn mama ɛn papa.
- Fɔ it nia di tɛm we yu go slip: If yu it tumɔs nia di tɛm we yu go slip, dat kin mek yu nɔ fil fayn we yu de ledɔm na bed. I kin mek pɔsin in at bɔn bak.
- Kafin, Nikotin, ɛn Alkol: Kɔfi, ti, ɛn sigrɛt na tin dɛn we de mek pɔsin want fɔ du sɔntin. If yu it dɛn tin ya let na nɛt, dat kin mek yu nɔ slip. Rɔm kin mek yu fil lɛk se yu de slip smɔl, bɔt nɔto dip slip. So yu kin wek midul nɛt.
Wi Bad Abit dɛn (Poor Sleep Hygiene) .
Sɔm tin dɛn we wi kin du we wi nɔ no se i kin rili afɛkt wi slip. Wi kin kɔl dis " slip hajɛns ".
- Fɔ chenj di tɛm we yu de go slip ɛn we yu wek ɔl di de.
- Nap dɛn we pɔsin kin slip na de.
- Fɔ du tranga wok bifo yu go slip ɔ nɔ gɛt tɛm fɔ rilaks.
- If yu de yuz yu bed fɔ mɔ pas fɔ jɔs slip: if yu de wok, it, ɔ wach TV we yu de na bed, i nɔ go izi fɔ mek yu bren ɔndastand se di bed na ples fɔ slip.
- Fɔ gɛt blu layt frɔm tin dɛn lɛk fon , kɔmpyuta, ɛn TV bifo yu go slip.
Sɛkɔndari Kɔz dɛn
Sɔntɛnde, wae pɔrsin nɔr kin slip kin bi sayn fɔ ɔda siriɔs sik.
- Prɔblɛm dɛn we kin kam pan pɔsin in maynd: Pwɛl hat ɛn wɔri na tu pan di men tin dɛn we kin mek pɔsin gɛt prɔblɛm.
- Sɔm mɛrɛsin dɛn: Sɔm mɛrɛsin dɛn we pɔsin kin tek fɔ sik dɛn lɛk kol, alɛji, ay blɔd prɛshɔn, ɛn asma kin mek pɔsin nɔ slip fayn.
- Bɔdi pen: Pen wae nɔr de dɔn, lɛk bak pen ɛn at at, kin mek i nɔr izi fɔ slip fayn na nɛt.
- Ɔda prɔblɛm dɛn we kin mek pɔsin slip: Na tin dɛn lɛk we pɔsin nɔ kin ebul fɔ blo fayn ɔ we i nɔ kin fil fayn.
- Sik dɛm wae nɔr de dɔn lɛk dayabitis, at sik, ɛn haypa tayroyd.
Di tin we impɔtant pas ɔl na fɔ no di rayt tin we de mek yu nɔ ebul fɔ slip. Na yu dɔktɔ nɔmɔ go ebul fɔ ɛp fɔ du dat.
Dɔktɔ, aw yu kin no dis?
We yu go to dɔktɔ, i go fala sɔm tin dɛn fɔ chɛk dis sik.
1. Fɔs , yu dɔktɔ go chɛk yu bɔdi ɛn aks yu bɔt yu mɛdikal istri, aw yu de slip, ɛn di sayn dɛn we yu gɛt. Dɛn go aks bɔt aw lɔng yu dɔn gɛt dis prɔblɛm, aw i kin afɛkt yu de, if yu de yuz drɔgs lɛk rɔm, ɛn if ɛni big chenj dɔn de na yu layf.
2. Slip Dayari: Dɛn kin aks yu fɔ kip slip dayari fɔ tu wiks. Insay de, yu fɔ rayt se:
- Di tɛm we yu go slip
- Taim fo go slip
- Ɔmɔs tɛm yu wek na nɛt?
- Na tɛm fɔ grap na mɔnin.
- We yu de drink tin dɛn lɛk kɔfi ɛn rɔm
3. Spɛshal tɛst: Sɔntɛnde, dɛn kin du spɛshal tɛst fɔ chɛk fɔ ɔda sik dɛn we pɔsin kin gɛt.
- Polysomnography ɔ Slip Study: Insay dis, dɛn kin kip yu fɔ wan nɛt na spɛshal slip sɛnta, ɛn we yu de slip, dɛn kin yuz mashin fɔ wach aw yu bren de wok, aw yu de blo, ɛn aw yu at de bit. Dis kin no kɔrɛkt wan if yu gɛt ɔda prɔblɛm dɛn we de mek yu slip, lɛk ``Slip Apnea''.
- Aktigrafi: .Yu kin wɛr smɔl tin, lɛk wach, na yu an ɔ yu leg. Yu fɔ wɛr am fɔ wan ɔ tu wiks. I de rayt aw yu de muv we yu de slip ɛn we yu wek.
Wetin na di tritmɛnt fɔ pɔsin we nɔ de slip?
Di bɛst tin na dat, we pɔsin nɔ ebul fɔ slip na sik we pɔsin kin mɛn.
1. Fɔs, yu nid fɔ gɛt gud abit fɔ slip (Better Sleep Hygiene).
Dis na di fɔs ɛn impɔtant tin we wi fɔ du.
- Go na bed ɛn wek di sem tɛm ɛvride . Nɔ lɛf dis abit ivin insay wikɛnd.
- Kip yu bedrum dak, kwayɛt, ɛn na fayn tɛmpracha .
- Nɔ it tin dɛn lɛk kɔfi, ti, rɔm, ɛn sigrɛt sɔm awa bifo yu go slip na nɛt.
- Ɛksesaiz insay di de, bɔt nɔ tu nia fɔ go slip. Finish fɔ du ɛksɛsayz at le 5 awa bifo yu go slip.
- Nɔ slip insay di de.
- Yuz di bed fɔ slip ɛn fɔ du mami ɛn dadi biznɛs nɔmɔ. Wok frɔm bed, nɔ wach TV.
- If yu nɔ ebul fɔ slip insay 20 minit afta yu dɔn go slip, grap na bed, go na ɔda rum, ɛn du sɔntin we go mek yu rilaks, lɛk fɔ rid buk. Go bak na bed nɔmɔ we yu fil se yu de slip.
2. Kɔgnitiv Biɛvhɔral Tɛrapi (CBT) .
Dis na tritmɛnt wae rili fayn wae nɔr nid mɛrɛsin. Yu kin gɛt dis tritmɛnt bay wae yu tɔk to pɔrsin wae gɛt dis maynia sik ɔr kɔyl. I kin woke bay wae yu de chenj di bad tin wae yu de tink bɔt slip, lɛk fɔ frayd ɛn wɔri, ɛn tren yusɛf fɔ slip fayn.
3. Mɛrɛsin fɔ Inshɔm
Dis na sɔntin we dɛn fɔ jɔs tek we dɔktɔ tɛl dɛn. Bɔku tɛm, dɔktɔ go jɔs gi dɛn mɛrɛsin ya fɔ shɔt tɛm. Dɛn tin ya nɔto sɔlv fɔ inshɔm, bɔt na fɔ ɛp fɔ sɔm tɛm nɔmɔ.
Nɔ tek slip pils na di famasi fɔ yusɛf. Sɔm mɛrɛsin dɛn kin mek pɔsin adikshɔn ɛn dɛn kin gɛt bad bad tin dɛn fɔ du. So , tek tɛm tɔk bɔt dis wit yu dɔktɔ ɛn yuz dɛn nɔmɔ if dɛn tɛl yu fɔ du am, ɛn fɔ di tɛm we dɛn tɛl yu nɔmɔ.
Wetin kin apin if dɛn nɔ pe atɛnshɔn to di pɔsin we nɔ ebul fɔ slip?
Slip na di rεst we de alaw wi bכdi εn bren fכ ripa εn stכr mεmכri dεm. We i lɔs, siriɔs prɔblɛm dɛn kin kam.
- Di risk fɔ gɛt sik dɛn lɛk ay blɔd prɛshɔn, fat, dayabitis, ɛn at sik kin bɔku.
- Di risk fɔ gɛt pwɛl hat ɛn wɔri kin bɔku.
- Di chans fɔ mek aksidɛnt, mɔ di motoka aksidɛnt, de bɔku.
- Di bɔdi in imyun sistɛm kin wik ɛn sik dɛn kin kam izi wan.
- Di atɛnshɔn ɛn mɛmori kin pwɛl.
- A fɔ de vɛks ɛn nɔ rɛst ɔl di de.
Mɛsej we dɛn kin kɛr go na os
- Inshɔm nɔr jɔs min fɔ taya, na rial mɛrɛsin sik wae nid tritmɛnt.
- Dis kin bi bikɔs ɔf strɛs, bad abit, ɔ ɔda mɛrɛsin.
- Di fɔs ɛn impɔtant tin we yu fɔ du na fɔ mek yu gɛt gud abit fɔ slip (Slip Hygiene).
- If di prɔblɛm kɔntinyu, nɔ sɔfa yu wan, bɔt fɔ tru, go to yu dɔktɔ.
- Tritmɛnt dɛn de we go wok fayn, lɛk tritmɛnt dɛn we nɔ gɛt drɔgs lɛk CBT, ɛn mɛrɛsin dɛn we dɛn kin gi pɔsin.
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