Yu kin si bak se yu de tos ɛn tɔn na bed, de luk di klok, ɛn de wɔnda se, ‘Wetin mek a nɔ ebul fɔ slip?’ Pan ɔl we dis na nɔmal tin fɔ sɔm dez, fɔ kɔntinyu fɔ slip nɔto sɔntin we wi fɔ jɔs giv ɔp. Dis na wetin wi kin kɔl inshɔmnia na mɛdikal sayɛns. Gud slip nɔto jɔs sɔntin we wi kin du fɔ mek wi nɔ taya, i impɔtant fɔ mek wi bɔdi ɛn maynd gɛt wɛlbɔdi. So lɛ wi tɔk bɔt dis dip smɔl tide.
Wetin na Inshɔmnia?
Fɔ tɔk am simpul wan, we pɔsin nɔ ebul fɔ slip na prɔblɛm we kin apin we pɔsin slip, lɛk we i nɔ kin izi fɔ slip, we i wek kwik, ɔ wek kwik pas aw i bin de tink. I kin kam insay tu men we dɛn.
- Akyu Insomnia: Dis kin te frɔm sɔm dez to sɔm wiks. Bɔrku tɛm, na big chenj na yu layf kin kam wit am, lɛk strɛs, ɛn i kin sɔlv fɔ insɛf wans dɛn dɔn pul di tin wae de mek yu gɛt dis sik.
- Kronik Inshɔmnia: If yu gɛt dis prɔblɛm fɔ inshɔmnia fɔ tri ɔr mɔr dez insay di wik, fɔ pas tri mɔnt, wi kin kɔl am Chronic Insomnia. Fɔ dis, i rili impɔtant fɔ rili aks dɔktɔ fɔ advays .
Mɛmba se big pɔsin nid fɔ slip fɔ 7-9 awa ɛvride. Nɔr to jɔs wae yu nɔr de slip fayn, dat kin mek yu fil taya insay di de, bɔt as tɛm de go, i kin mek yu gɛt 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 inshɔmnia to tu men kategori bay aw i kin apin. I fayn fɔ no bɔt dɛn wɔd ya bikɔs sɔntɛnde yu dɔktɔ kin yuz dɛn.
| Di kayn pɔsin we nɔ de slip | Simpul ɛksplen |
|---|---|
| Praymari Inshɔmnia we pɔsin kin slip | If na so i bi, no ɔda sik, mɛrɛsin, ɔ ɔda tin nɔ de we kin mek pɔsin nɔ ebul fɔ slip. Nɔ slip na di men prɔblɛm. |
| Sɛkɔndari Inshɔmnia | If na so i bi, de rizin wae mek yu nɔr de slip na bikɔs ɔf ɔda wɛl bɔdi prɔblɛm. Fɔ ɛgzampul, dis sik kin kam wit tin dɛm lɛk asma, pwɛl hat, at at, kansa, at pwɛl, mɛrɛsin wae yu de tek, ɔr yu de drink rɔm. |
Apat frɔm dat, dɛn kin put wan klas bak bay di tɛm we di prɔblɛm we de wit slip kin apin:
- Slip-onset insomnia : Fɔ tek lɔng tɛm fɔ slip afta yu dɔn go slip.
- Slip-maintenance insomnia: Dɛn kin wek bɔku tɛm midul nɛt.
- Miks inshɔmnia: I nɔ kin izi fɔ slip ɛn wek na nɛt bak kin apin.
Wetin na di tin dɛn we kin mek pɔsin nɔ ebul fɔ slip?
No wan rizin nɔ de fɔ mek pɔsin nɔ ebul fɔ slip . Bɔku tin dɛn kin de we kin mek i apin.
Di men tin dɛn we kin mek pɔsin gɛt dis sik
- Stress: Na strɛs we kin kam wit big chenj na in layf, lɛk we pɔsin lɔs in wok, pɔsin we i lɛk day, dayvɔs, ɔ muf go na os.
- Di say we yu de slip: Tin dɛn lɛk we yu de mek nɔys pasmak, layt, ɔ di tɛmpracha na di rum (tu hot ɔ tu kol) usay yu de slip.
- Chenj na di we aw yu de slip: Jet lag we yu de travul go ɔda kɔntri, chenj shift na wok, wek na nɛt wit pikin we dɛn jɔs bɔn .
- Di we aw yu de it: If yu it tumɔs nia di tɛm we yu go slip, dat kin mek yu chɛst pen.
- Yuz tin dɛn we de mek pɔsin want fɔ du sɔntin: Yuz tin dɛn lɛk kafin ɔ nikotin nia fɔ go slip.
- Rɔm : Pan ɔl we we yu drink rɔm kin mek yu fil lɛk se yu de slip, i nɔ de mek yu slip dip. Yu kin wek bak midul nɛt.
- Nɔ ɛksesaiz: Di bɔdi nɔ kin gɛt ɛni ɛksesaiz insay di de.
Poor Slip Hajin
- Nɔ go slip ɛn wek di sem tɛm ɛvride.
- Nap dɛn we pɔsin kin slip na de.
- Fɔ wok, it, ɔ wach TV we yu sidɔm na bed.
- Fɔ luk skrin dɛn lɛk fon, TV, ɛn kɔmpyuta bifo yu go slip.
Ɔda sik ɔ tin dɛn we kin mek pɔsin gɛt sik (Sɛkɛnd Kɔz) .
- Prɔblɛm wit yu maynd: Na tin wae dɛn kɔl pwɛl hat ɛn wɔri.
- Sɔm mɛrɛsin dɛn: Dɛn kin tek sɔm mɛrɛsin fɔ sik dɛn lɛk kol, alɛji, ay blɔd prɛshɔn, ɛn asma.
- Bɔdi pen: Bak pen, pen lɛk at at we kin wɔs na nɛt.
- Ɔda prɔblɛm dɛn we kin mek pɔsin slip:Kɔndishɔn lɛk Slip Apnea (we yu nɔ de blo we yu de slip) ɔ Restless Legs Syndrome (we yu nɔ kin fil fayn na yu leg).
- di chenj dεm na di כmon dεm: di כmon chenj dεm we de apin we uman de mεnstra, we uman bεlε, εn we i de mεnopos.
- Sik dɛm wae kin teik lɔng tɛm lɛk shuga, at sik, ɛn haypa tayroyd.
Wetin na di sayn dɛm wae de sho se pɔrsin nɔr de slip fayn?
Di ifekt dɛm wae pɔrsin nɔr de slip nɔr kin fil na nɛt nɔmɔ, bɔt dɛn kin fil am bak di nɛks de.
| Simptom dɛm wae kin apun na nɛt | Ifekt dɛn we dɛn kin fil insay di de |
|---|---|
| I kin tek lɔng tɛm fɔ lɛ yu slip we yu de go slip. | Fɔ fil taya, taya, ɛn nɔ gɛt layf ɔl di de. |
| Fɔ wek bɔku tɛm na midul nɛt. | I nɔ kin izi fɔ pe atɛnshɔn ɛn mɛmba tin dɛn. |
| We yu wek ali mɔnin ɛn nɔ ebul fɔ slip bak. | Inability fɔ kɔnsɛntret, slo. |
| Ivin afta yu dɔn slip, yu kin fil se yu nɔ gɛt inspɛkshɔn we yu wek. | Kwik fɔ vɛks, nɔ de rɛst. |
Aw yu go fɛn dis, Dɔktɔ?
We yu go to dɔktɔ we gɛt dis prɔblɛm, i go fala sɔm tin dɛn fɔ ɔndastand di prɔblɛm kɔrɛkt wan.
1. Fɔ aks yu bɔt yu sik dɛn: Fɔs, di dɔktɔ go aks yu bɔt aw yu de slip, aw lɔng yu dɔn gɛt dis prɔblɛm, di ifɛkt dɛn we yu de fil insay di de, aw yu de liv yu layf, di mɛrɛsin dɛn we yu de tek, ɛn aw yu de tink.
2. Slip Dayari: .Dɛn kin aks yu fɔ kip slip dayari fɔ wan ɔ tu wiks. Rayt tin dɛn lɛk di tɛm we yu go slip, di tɛm we yu slip, ɔmɔs tɛm yu wek na nɛt, ɛn di tɛm we yu wek na mɔnin.
3. Mɛdikal tɛst: Sɔntɛnde, dɛn kin du blɔd tɛst fɔ chɛk if ɔda sik de mek di prɔblɛm. Fɔ ɛgzampul, wan blɔd tɛst fɔ chɛk di tayroyd ɔmon lɛvɛl.
4. Slip stɔdi (Polysomnography): If di prɔblɛm siriɔs ɔ if dɛn tink se yu gɛt ɔda sik lɛk slip apnea, dɛn kin sɛn yu to slip sɛnta fɔ go de fɔ wan nɛt. Dis na di say we dɛn kin wach aw yu bren de wok, aw yu de blo, ɛn aw yu at de bit we yu de slip.
Wetin na di tritmɛnt fɔ pɔsin we nɔ de slip?
Di bɛst pat na dat, we pɔsin nɔ ebul fɔ slip, na sik we pɔsin kin mɛn. Bɔku tritmɛnt dɛn de we yu kin gɛt.
1. Slip Hajin
Dis na di gud abit dɛn we wi nid fɔ gɛt fɔ mek wi go slip fayn. Dis na de fɔs ɛn impɔtant tin wae yu fɔ du fɔ trit yu.
- Go slip di sem tɛm ɛvride ɛn wek di sem tɛm.
- Kip yu bedrum dak, kwayɛt, ɛn na fayn tɛmpracha.
- Nɔ drink kɔfi, ti, rɔm, ɛn sigrɛt sɔm awa bifo yu go slip.
- Nɔ slip insay di de.
- Limit yu bed fɔ slip ɛn du mami ɛn dadi biznɛs nɔmɔ. Nɔ wok frɔm bed ɔ wach TV.
- Du sɔntin we go mek yu rilaks bifo yu go slip. Lɛk fɔ rid buk, lisin to myuzik, ɔ fɔ was wam wam wata.
2. Kɔgnitiv Biɛvhɔral Tɛrapi (CBT) .
Dis na tritmɛnt we rili fayn we yu nɔ gɛt mɛrɛsin. Na wan dɔktɔ we de mɛn pipul dɛn we gɛt sik ɔ pɔsin we dɔn tren fɔ mɛn pipul dɛn kin du dis tritmɛnt. I de ɛp yu fɔ no ɛn kɔntrol di bad tin dɛn we yu de tink bɔt, di tin dɛn we yu de fred, ɛn di tin dɛn we de ambɔg yu bɔt slip. I de ɛp yu bak fɔ gɛt gud abit fɔ slip.
3. Di mɛrɛsin dɛn we dɛn kin yuz
I rili impɔtant: Slip pils na sɔntin we dɛn fɔ jɔs yuz fɔ shɔt tɛm ɔnda dɔktɔ in sɔpɔt . Dɛn nɔto wan kayn mɛrɛsin we yu kin bay na famasi ɛn tek as yu want.
If yu nɔ de slip de mek i nɔ izi fɔ yu fɔ wok, yu dɔktɔ kin gi yu wan mɛrɛsin fɔ slip fɔ shɔt tɛm. Pan ɔl we dɛn tin ya kin ɛp yu fɔ slip, dɛn kin mek yu adikshɔn bak ɛn mek yu gɛt sayd ɛfɛkt lɛk fɔ slip na de ɛn fɔ mek yu ed de tɔn. I impɔtant fɔ tɔk bɔt dɛn tin ya wit yu dɔktɔ .
Mɛsej we dɛn kin kɛr go na os
- Inshɔm nɔr nɔrmal, na mɛdikal kɔndishɔn wae nid tritmɛnt.
- If pɔsin nɔ slip, i kin mek i taya na di de, i nɔ kin ebul fɔ pe atɛnshɔn pan sɔntin, ɛn as tɛm de go, i kin gɛt siriɔs sik dɛn lɛk ay blɔd prɛshɔn ɛn dayabitis.
- Di bɛst ɛn fɔs tin we yu fɔ du fɔ dis na fɔ mek yu gɛt gud abit fɔ slip (Slip Hygiene).
- If yu prɔblɛm we yu nɔ de slip kin kɔntinyu fɔ pas sɔm wiks, nɔ yuz slip pils fɔ yusɛf, bɔt yu fɔ go to dɔktɔ fɔ advays .
- Apat frɔm mɛrɛsin, tritmɛnt dɛn de we rili fayn lɛk CBT. So nɔ wɔri, sɔlv dɛn de fɔ dis.
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