Yu kin sɔfa bak we yu kin tos ɛn tɔn we yu de go slip na nɛt ɛn yu nɔ kin ebul fɔ slip? Ɔ yu kin wek na mɔnin ɛn fil se yu taya ɛn taya ɔl di de? Slip na impɔtant tin fɔ wi ɔl na layf. Bɔt i nɔ simpul lɛk aw wi kin tink. Slip na tin we rili kɔmpleks ɛn wɔndaful tin na wi bɔdi we ivin sayɛns nɔ dɔn ɔndastand gud gud wan yet. So lɛ wi tɔk bɔt dis dip smɔl tide.
Wetin mek wi rili nid fɔ slip?
Fɔ tɔk am simpul wan, slip na tɛm we wi bɔdi ɛn bren kin rɛst afta wi dɔn wok fɔ lɔng tɛm. Jɔs lɛk we wi de put wi fon dɛn na chaj afta wi dɔn wok fɔ lɔng tɛm, na so wi bɔdi sɛf de ‘chaj’ we wi de slip. Bɔku impɔtant tin dɛn kin apin na wi bɔdi we wi de slip.
- Fɔ sev ɛnaji: Insay di de, di sɛl dɛn na wi bɔdi kin yuz ɛnaji fɔ wok. We wi de slip, di pawa we di bɔdi de yuz kin go dɔŋ bad bad wan. Na da tɛm de dɛn sɛl ya kin kip di ɛnaji we dɛn nid fɔ di nɛks de.
- Fɔ mek di bɔdi fayn: We wi de slip, wi bɔdi nɔ kin wok fayn, so i kin izi fɔ mek wi mek smɔl smɔl wund dɛn ɛn di sɛl dɛn we bin dɔn pwɛl di de. Yu mɛmba we wi kin fil taya bad bad wan ɛn wi kin want fɔ slip we wi sik? Dat na bikɔs di bɔdi de yuz slip fɔ fɛt sik ɛn mɛn wund.
- Fɔ mek yu bren fayn: Dis na di tin we impɔtant pas ɔl. Wi bren nɔ jɔs de sidɔm rawnd we wi de slip. I tan lɛk se laybri man de put buk dɛn bak na di shelf dɛn we di de dɔn. Di bren de ɔganayz, sɔt, ɛn kip ɔl di tin dɛn we wi dɔn lan insay di de, wi mɛmori, ɛn infɔmeshɔn, we wi de slip. Dis na di rizin we mek wi mɛmba wetin wi bin stɔdi di nɛks de fayn fayn wan afta wi dɔn slip fayn.
So ɔmɔs slip yu nid?
Di kayn slip we pɔsin nid kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Sɔm pipul dɛn nid smɔl mɔ slip, ɛn ɔda wan dɛn kin du wit smɔl. Dis nid kin chenj as yu de ol. Na di kayn we dɛn we dɛn kin se fɔ slip.
| Grup we dɛn ol | Slip we yu nid fɔ wan de (awa) . |
|---|---|
| Nyu bɔn pikin dɛn (0-3 mɔnt) . | 14-17 |
| Bebi pikin dɛn (4-12 mɔnt) . | 12-16 |
| Yɔŋ pikin dɛn (1-2 ia ol) . | 11-14 |
| Pikin dɛn we nɔ de go skul yet (3-5 ia ol) . | 10-13 |
| Pikin dɛn we dɔn rich skul ej (6-12 ia ol) . | 9-12 |
| Yɔŋ pikin dɛn (13-18 ia ol) . | 8-10 |
| Big pipul dɛn (18+ ia) . | 7-9 |
Dis na jɔs wan jenɛral rɛkɛmɔndeshɔn. Yu kin nid fɔ slip smɔl pas dis. I kin bi bak se na jenɛtiks. Dɔn bak, if yu sik, yu gɛt bɛlɛ (espɛshali insay di fɔs 3 mɔnt), ɔ yu dɔn gɛt ɔpreshɔn, yu kin nid fɔ slip mɔ pas aw yu kin slip. If yu gɛt kwɛstyɔn bɔt ɔmɔs slip yu nid, i go fayn fɔ mek yu tɔk to yu dɔktɔ.
Wetin na di stej dɛm we pɔsin kin slip?
Wi bren nɔ kin shɔt ɔltogɛda we wi de slip. Ivin we wi de slip, ilɛktrik de wok na di bren. Dis aktiviti kin apin insay sɔm patɛns. Sayɛnsman dɛn dɔn sheb dɛn patɛns ya to wetin dɛn kɔl ‘Stages of Sleep.’ Tu men kayn dɛn de.
1. NREM (Non-Rapid Eye Movement) Slip: Slip we di yay nɔ de muv kwik kwik wan.
2. REM (Rapid Eye Movement) Slip: Slip we yu de muv kwik kwik wan.
We wi slip, wi kin go tru `NREM` stej 1, 2, 3, ɛn afta dat wi kin go insay `REM` stej. Dis komplit saykl de tek lεk 90-120 minit. Na avrej, wi kin go tru 4 ɔ 5 saykl dɛn lɛk dis we wi de slip fɔ 8 awa.
3 stej dεm fכ NREM slip
- Stej 1: Dis na di stej we layt pas ɔl fɔ slip. Wi de na dis stej jɔs afta wi slip. I kin las fɔ sɔm minit nɔmɔ. dis stej de mek lεk 5% pan wi tכtal slip.
- Stej 2: Dis na shalo slip bak. Bɔt i dip smɔl pas di fɔs stej. Insay dis tɛm, wi bren wev dɛn kin slo smɔl, ɛn ilɛktrik kin bɔs wantɛm wantɛm. Dɛn biliv se na dis we di bren de ɔganayz mɛmori. dis stej de mek 45% pan wi tכtal slip.
- Stej 3: Dis na di slip we dip pas ɔl. dis stej de mek lεk 25% pan di big pɔsin in slip. Bɔt, yɔŋ pikin dɛn nid mɔ pan dis dip slip. Dis stej de dכn as dεn de ol. Na insay dis dip slip we di bɔdi kin mek insɛf fayn ɛn di imyun sistɛm kin strɔng. If yu want fɔ fil fayn we yu wek na mɔnin, yu rili nid dis stej fɔ slip.
I rili at fɔ wek pɔsin frɔm dis dip slip. If yu du dat, di pɔsin kin fil lɛk se i nɔ de no wetin fɔ du fɔ sɔm tɛm, i nɔ kin ebul fɔ ɔndastand wetin de apin (slip inertia).
Wetin na REM slip?
Wi kin drim mɔs tɛm we wi de slip `REM`. Di rizin we mek dɛn gi dis nem na bikɔs we wi de drim, wi yay dɛn kin muf kwik kwik wan fɔ go bifo ɛn kam ɔnda wi yaylid. Dis tɛm ya, wi bren de wok jɔs lɛk we wi wek. `REM` slip de mek lɛk 25% pan ɔl di slip.
Dizayd we pɔsin kin gɛt we i de slip
Slip dizayd na tin wae kin mek pɔrsin nɔr de slip ɔr nɔr de wek. Wi kin sheb dɛn tin ya to sɔm men kategori dɛn.
| Disabiliti kategori | Ɛgzampul dɛn |
|---|---|
| Nɔ ebul slip | Nɔ ebul slip |
| I nɔ kin izi fɔ yu fɔ blo we yu de slip | Slip Apnea we yu kin gɛt |
| Di prɔblɛm dɛn we kin apin we pɔsin de muv we i de slip | Rɛstlɛs Leg Sindrɔm |
| Parasomnia dɛn we pɔsin kin gɛt | Slipwɔk, Naytmɛr dɛn |
| Fɔ slip pasmak | Narkolepsi we pɔsin kin gɛt |
If yu kɔntinyu fɔ gɛt dis prɔblɛm, lɛk fɔ nɔ ebul fɔ slip na nɛt, fɔ snor pasmak, ɔ fɔ fil se yu nɔ ebul fɔ kɔntrol yu slip na de, yu fɔ rili go to dɔktɔ. Yu kin nid fɔ du wan tɛst fɔ slip, lɛk fɔ du polysomnogram fɔ no di tin we mek yu de slip.
Tin dɛn we yu kin du fɔ mek yu slip fayn
Gud slip impɔtant fɔ mek yu gɛt wɛlbɔdi. So sɔm tin dɛn de we yu kin du fɔ mek yu slip fayn. Wi de kɔl dis ‘slip hajɛns’.
- Mek yu du tin we yu fɔ du bifo yu go slip: Yu fɔ gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Tray nɔ fɔ chenj dis as yu ebul, ivin insay wikɛnd ɛn ɔlide.
- Mek fayn ples fɔ slip: Di rum we yu de slip fɔ dak, kwayɛt, ɛn kol.
- Rilaks bifo yu go slip: Stɔp fɔ yuz yu fon, tablɛt, ɔ TV lɛk wan awa so bifo yu go slip. Di blu layt we de kɔmɔt na dɛn kin ambɔg yu slip. Bifo dat, du sɔntin lɛk fɔ rid buk, lisin to myuzik we de mek pɔsin fil fayn, ɔ was wam wam wata.
- Tek tɛm wit wetin yu de it ɛn drink: Nɔ it ful it, drink kɔfi, ɔ ti nia di tɛm we yu go slip. If yu drink rɔm, dat kin mek yu nɔ slip fayn.
- Bi aktif insay di de: We yu de du ɛksɛsayz ɛn waka na di de, dat kin ɛp yu fɔ slip fayn na nɛt. Bɔt nɔ fɔ ɛksesaiz pasmak nia di tɛm we yu go slip.
- Nɔ go slip if yu de slip: If yu nɔ ebul fɔ slip insay 20 minit afta yu dɔn go slip, kɔmɔt na bed, go na ɔda rum, du sɔntin we go mek yu rilaks (lɛk fɔ rid buk), ɛn go bak na bed we yu fil se yu de slip bak.
Wetin kin apin if yu nɔ slip igen?
If yu nɔ slip fayn , dat kin mek yu gɛt bɔku wɛlbɔdi prɔblɛm dɛn we go de fɔ shɔt tɛm ɛn fɔ lɔng tɛm.
Insay di shɔt tɛm:
- I nɔ kin izi fɔ mek yu pe atɛnshɔn to yu
- Di mɛmori we yu nɔ ebul fɔ mɛmba
- Fɔ vɛks, fɔ wɔri
- Slowed riakshɔn tɛm (rili denja we yu de drayv) .
- Di imyuniti we de go dɔŋ ɛn di we aw pɔsin kin gɛt sik dɛn
Insay di lɔng tɛm:
- At sik
- Dayabitis (Tayp 2 Dayabitis) .
- Fat
- Pwɛl at
- Di risk fɔ gɛt sik dɛn lɛk dis maynia sik kin bɔku
Sɔmtɛm, we wi nɔ de slip fayn, sɔntin we dɛn kɔl ``Maykroslip'' kin apin. Dis min se wi bren kin slip fɔ sɔm sɛkɔn dɛn we wi nɔ kin no. Imajin aw i go denja if sɔntin lɛk dis apin we yu de drayv motoka ɔ we yu de yuz mashin.
Fɔ dɔn, slip na wan pan di tin dɛn we wi gɛt we rili valyu. Nɔ ɛva tek am as sɔntin we nɔ impɔtant. If yu gɛt prɔblɛm wit slip fɔ lɔng tɛm, nɔ ignore am. Mek shɔ se yu go to yu dɔktɔ fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Slip impɔtant fɔ mek wi bɔdi ɛn bren fayn, fɔ kip trɛnk, ɛn ɔganayz mɛmori.
- I rili impɔtant fɔ slip di rayt we ɛvride fɔ yu ej. Na avrej, big pɔsin nid fɔ slip fɔ 7-9 awa.
- Fɔ mek yu slip fayn, go slip di sem tɛm ɛvride, mek ples fɔ slip fayn, ɛn praktis fɔ klin yu slip.
- If yu stɔp fɔ yuz ilɛktronik skrin, lɛk fon ɛn TV, fɔ lɛk wan awa bifo yu go slip, dat kin ɛp fɔ mek yu slip fayn.
- If prɔblɛm dɛn lɛk fɔ nɔ slip, fɔ snor pasmak, ɛn fɔ slip pasmak na de, nɔ ɛva shem fɔ go to dɔktɔ.
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