Sɔntɛnde yu kin tos ɛn tɔn na bed na nɛt we yu nɔ ebul fɔ slip? Ɔ yu tink se yu bin slip fayn, bɔt we yu wek di nɛks mɔnin, yu kin rili taya ɛn slip ɔl di de? Dis na tin dɛn we kin apin wan wan tɛm we nɔto big prɔblɛm. Bɔt if dis tin kɔntinyu fɔ apin, ɛn i afɛkt di tin dɛn we yu de du ɛvride, yu kin gɛt prɔblɛm bak fɔ slip. Nɔ wɔri, dis na prɔblɛm we bɔku pipul dɛn gɛt. Lɛ wi tɔk bɔt ɔltin insay simpul wɔd tide.
Fɔ tɔk am simpul wan, wetin na dɛn prɔblɛm ya we kin mek pɔsin slip?
Prɔblɛm fɔ slip, ɔ slip prɔblɛm, na tin dɛn we kin mek wi bɔdi nɔ ebul fɔ slip ɛn rɛst we i nid. I pas 80 kayn dɛn. Dɛn kin afɛkt tri tin dɛn mɔ we wi de slip:
- Slip Kwaliti: Aw yu de slip fayn ɛn dip.
- Taym fɔ Slip: Na di tɛm we yu bigin fɔ slip ɛn if yu kin slip kɔntinyu we yu nɔ go ambɔg.
- Slip Kwantiti: Aw lɔng yu de slip ɛn de wek.
Wi ɔl kin gɛt prɔblɛm wit slip wan wan tɛm. Dat na nɔmal tin. Bɔt yu go tink se yu gɛt prɔblɛm wit slip if yu gɛt ɛni wan pan dɛn tin ya:
- If yu gɛt prɔblɛm fɔ slip ɔltɛm .
- If yu fil taya pasmak ɛn yu de slip insay di de , ilɛksɛf yu de slip fɔ at le sɛvin awa insay di nɛt.
- If dis kin mek i nɔ izi fɔ yu fɔ du yu nɔmal tin dɛn we yu kin du ɛvride .
Wetin na di men kayn prɔblɛm dɛn we kin mek pɔsin slip?
Dɛn kin sheb di prɔblɛm dɛn we pɔsin kin gɛt we i de slip to sɔm men grup dɛn. Pan ɔl we dis divɛlɔpmɛnt kin chenj wan wan tɛm, sɔm men kategori dɛn de akɔdin to di intanashɔnal klasification we dɛn dɔn aksept naw. Lɛ wi tek wan luk pan wetin dɛn bi.
| Tayp fɔ slip prɔblɛm | Wan simpul ɛksplen |
|---|---|
| Nɔ ebul slip | I nɔ kin izi fɔ slip ɛn wek af-af we yu dɔn slip ɛn nɔ ebul fɔ slip bak. |
| Di prɔblɛm dɛn we kin apin we pɔsin de blo we i de slip | Chenj na di we aw yu de blo we yu de slip. Snor kin gɛt fɔ du bak wit dis. |
| Sɛntral dizayd dɛm we de mek pɔsin slip pasmak | I nɔ kin izi fɔ wek insay di de, fɔ fil lɛk se yu de slip pasmak. |
| Sirkadian ritm slip-wek dizayd | Prɔblɛm wit di klok we de insay wi bɔdi kin mek wi nɔ slip ɔ wek di rayt tɛm. |
| Parasomnia dɛn we pɔsin kin gɛt | Tin dɛn we nɔ kɔmɔn lɛk fɔ slip, tɔk, ɛn it kin apin. |
| Di prɔblɛm dɛn we kin apin we pɔsin de muv we i de slip | Fɔ fil se yu want fɔ muv sɔm pat dɛn na yu bɔdi, mɔ di leg dɛn, we yu de tray fɔ slip. |
Di prɔblɛm dɛn we kin apin to wi we wi kin slip
Bɔku ɔda kɔndishɔn dɛn de ɔnda dɛn men kategori ya. Sɔm pan dɛn na:
- Krεse wae yu nɔr kin slip fayn: Dis kin apun wae yu gɛt prɔblɛm fɔ slip na nɛt, ɔr wek na nɛt, ɛn afta dat yu nɔr kin ebul fɔ slip bak, fɔ at le tri mɔnt, bɔrku de dɛm na di wik. Dis kin mek yu fil bad ɛn taya ɔl di de.
- Obstructive sleep apnea: Dis na wan sik wae de mek yu de blo stɔp fɔ smɔl tɛm we yu de slip, ɛn dis kin mek yu snor lawd wan. Dis na big tin we kin mek pɔsin nɔ slip fayn.
- Rɛstlɛs leg sindrom: Na filin wae yu nɔr de rɛst ɛn nɔr de rɛst, mɔr lɛk wae yu de tray fɔ slip na nɛt, we yu leg dɛn de muv bak ɛn biɛn we yu de rɛst.
- Narkɔlepsi: Wantɛm wantɛm , we pɔsin nɔ kin ebul fɔ kɔntrol, i kin bigin fɔ slip ɛni tɛm pan di de. Dis kin gɛt big impak pan di wok we dɛn de du ɛvride.
- Shift wok slip disorder: Pipul wae de wok nait shift kin gɛt prɔblɛm fɔ slip bikɔs ɔf dɛn shift wok, wae dɛn kin de wek wae dɛn kin slip, ɛn nɔr kin ebul fɔ slip wae dɛn nɔr de woke.
- Dilayed slip faz sindrom:Bɔku tɛm, yu kin slip tu awa afta di tɛm we yu kin slip. I rili at fɔ grap na mɔnin. Dis kin apin mɔ pan pikin ɛn yɔŋ pipul dɛn we de go skul.
- REM slip bihayvya dizayd: fכ akt drim dεm we wi de dip slip we dεn kכl `REM` (Rapid Eye Movement) na wi slip. Dat min se if wi drim fɔ rɔn, wi kin rili tray fɔ rɔn kɔmɔt na bed ɛn ala.
Aw bɔku slip wi rili nid?
Slip impɔtant fɔ mek wi bɔdi wok fayn. Di kayn slip we yu nid kin difrɛn smɔl frɔm ɔda pɔsin in slip. Bɔt bɔku tɛm, dɔktɔ dɛn kin se big pipul dɛn fɔ slip bitwin 7 ɛn 9 awa ɛvride . Pikin ɛn smɔl pikin dɛn nid mɔ slip.
Mɛmba se nɔto jɔs di nɔmba fɔ di awa dɛn we yu de slip impɔtant. Na bak aw da slip de dip ɛn nɔ de ambɔg am.
Wetin na di sayn dɛm wae de sho se pɔrsin nɔr de slip fayn?
De sayn dɛm fɔ slip prɔblɛm kin difrɛn difrɛn wan bay di kayn. Bɔt sɔm tin dɛn de we kin apin we pipul dɛn kin gɛt dis sik. Lɛ wi sheb dɛn tin ya to nayt ɛn de simptom dɛm.
| Di sayn dɛm wae kin apun na nɛt | Di sayn dɛm wae kin apun insay di de |
|---|---|
| Tek pas 30 minit fɔ mek yu slip. | Fɔ fil lɛk se yu de slip pasmak ɛn taya ɔl di de. |
| Fɔ wek bɔku tɛm na midul nɛt ɛn nɔ ebul fɔ slip bak. | Nid fɔ tek slip ɔltɛm insay di de. |
| Snor, chok, ɔr strɛs fɔ blo we yu de slip. | I nɔ kin izi fɔ pe atɛnshɔn pan wok ɔ stɔdi. |
| Fɔ fil se yu nid fɔ muv yu an ɛn fut, lɛk di leg, we yu de rɛst. | Fɔ vɛks pan smɔl smɔl tin dɛn, fɔ wɔri izi wan. |
| Fɔ fil se yu nɔ ebul fɔ muv yu bɔdi we yu de wek na mɔnin (slip paralayz). | Nɔ ebul fɔ du wok fayn fayn wan na wokples ɔ skul. |
If yu gɛt dɛn sik ya, ɛn dɛn de afɛkt di tin dɛn we yu de du ɛvride, mek shɔ se yu tɔk to yu dɔktɔ.
Wetin na di tin dɛn we kin mek pɔsin gɛt prɔblɛm wit slip?
No wan tin nɔ de we kin mek pɔsin gɛt prɔblɛm wit slip. Bɔku tin dɛn kin de we kin mek i apin. De tin wae kin mek pɔrsin kin gɛt dis sik kin difrɛn difrɛn wan fɔ di kayn sik wae de kam pan pɔrsin wae de slip. Na sɔm tin dɛn we kin mek pɔsin gɛt dis sik:
- Ɔda tin dɛn we kin apin to pɔsin: Slip prɔblɛm kin bi sayn fɔ sik dɛn lɛk at sik, asma, pen we nɔ de dɔn, ɛn nyurolɔjik sik.
- Prɔblɛm wit yu maynd: Bɔrku tɛm, wae pɔrsin nɔr kin slip kin gɛt fɔ du wit tin dɛm lɛk pwɛl hat ɔr wɔri.
- Di tin dɛn we kin mek pɔsin gɛt jɛnɛtiks: Sɔm prɔblɛm dɛn we kin apin we pɔsin kin slip, kin kɔmɔt frɔm am.
- Mɛrɛsin dɛm: Sɔm mɛrɛsin kin mek yu nɔr de slip fayn as sayd ɛfɛkt.
- Layf: Fɔ wok na nɛt shift, drink kɔfi, ti, rɔm, ɛn ɔda tin dɛn bifo yu go slip.
- Ej: Na kɔmɔn tin fɔ lɛ di we aw wi de slip chenj as wi de ol. Klose to haf pan pipul dɛm wae dɔn pas 65 ia gɛt sɔm kayn prɔblɛm wit slip.
- Stress: Stret wae de kam wae yu de woke en famili prɔblɛm na wan pan de big ɛnimi dɛm wae kin kam wit slip.
Wetin kin apin if yu nɔ slip fayn?
Yu go de wɔnda se, "Wetin fɔ du if a nɔ bin slip las nɛt?" Bɔt as tɛm de go, if wi nɔ slip fayn, i kin du mɔ bad to wi bɔdi ɛn wi maynd pas aw yu go tink.
Slip nɔto jɔs fɔ rɛst. Na impɔtant tin we wi bɔdi kin yuz fɔ mek insɛf fayn, ɔganayz mɛmori, ɛn balans ɔmon dɛn.
If yu nɔ slip fayn, dat kin mek yu gɛt tin dɛn lɛk:
- I nɔ kin izi fɔ lan, fɔ mɛmba tin dɛn, ɛn fɔ disayd fɔ du sɔntin.
- Fɔ vɛks kwik ɛn i nɔ kin izi fɔ yu fɔ kɔntrol di we aw yu de fil.
- Slow riakshכn tεm (dis de inkrεs di chans fכ aksidεnt).
Fɔ lɔng tɛm, nɔr kin slip faynE kin mek pɔrsin gɛt siriɔs sik lɛk Tayp 2 dayabitis, at sik, fat pasmak, pwɛl hat, ɛn dis maynia sik.
Aw dɛn kin no ɛn trit pɔsin we gɛt prɔblɛm wit slip?
We yu go to dɔktɔ, i go aks yu bɔt aw yu de slip, di sayn dɛn we yu gɛt, ɛn du ɛgzam fɔ yu bɔdi.
Diagnosis we dɛn kin gɛt
- Slip dayari: Yu dɔktɔ kin aks yu fɔ rayt di dayari fɔ di we aw yu de slip, lɛk we yu de go slip, we yu wek, ɔmɔs tɛm yu wek na nɛt, ɛn if yu de slip na de. Dis kin gi yu gud aidia bɔt aw yu de slip.
- Polysomnogram ɔ Slip Stɔdi: Sɔntɛnde, dɛn kin sɛn yu to pɔsin we sabi bɔt slip ɛn tɛl yu fɔ slip na ɔspitul ɔ ɔda say. We yu de slip, dɛn kin yuz spɛshal tin dɛn fɔ wach aw yu bren de wev, aw yu at de bit, aw yu de blo, ɛn aw yu bɔdi de muv. Dɛn kɔl dis `slip stɔdi`.
Di we aw dɛn kin trit am
Di tritmɛnt fɔ di prɔblɛm dɛn we pɔsin kin gɛt we i de slip kin dipen pan di tin we kin mek i gɛt prɔblɛm ɛn di kayn we. Di we aw dɛn kin trit am kin difrɛn frɔm wan pɔsin to ɔda pɔsin.
- Laif stayl chenj (Slip Hygiene): Bɔrku tɛm dis na di fɔs tin fɔ tray. Dat min se, fɔ mek di envayrɔmɛnt ɛn abit dɛn we pɔsin nid fɔ slip fayn. (Wi go tɔk bɔt dis ditayli).
- Cognitive Behavioral Therapy (CBT): Dis na tɔk tritmɛnt wae de woke bay wae yu de chenj yu bad bad tin wae yu de tink ɛn frayd bɔt slip ɛn tich yu fɔ tink di kayn we wae de ɛp yu fɔ slip.
- Mɛrɛsin: Sɔntɛnde, yu dɔktɔ kin gi yu mɛrɛsin fɔ slip ɔ ɔda mɛrɛsin fɔ shɔt tɛm. Bɔt , yu nɔ fɔ ɛva tek slip pils na famasi we yu nɔ gɛt dɔktɔ in prɛskrishɔn.
- CPAP mashin: Fɔ di wan dɛn we gɛt Obstructive Sleep Apnea, i fayn fɔ yuz mashin we dɛn kɔl CPAP (Continuous Positive Airway Pressure), we de gi briz tru wan mask we dɛn kin wɛr oba di nos we dɛn de slip.
Tin dɛm wae yu kin du yusɛf fɔ gɛt gud slip (Sleep Hygiene) .
Gud slip na abit. Na sɔm tin dɛn ya we go ɛp yu fɔ gɛt dis abit.
- Mek ples fɔ slip fayn: Yu bedrum fɔ kol, kwayɛt, ɛn dak. If nɔys de mɔna yu, yuz iaplɔg. If layt de mɔna yu, yuz kɔtin we blak ɔt.
- Klin yu maynd bifo yu go slip: We yu tink bɔt yu prɔblɛm dɛn ɛn di tin dɛn we yu fɔ du tumara bambay, dat kin mek yu nɔ slip. So, rayt dɛn na buk lɛk wan awa so bifo yu go slip ɛn put dɛn na sayd. Nɔ tink bɔt bad tin dɛn lɛk, "If a nɔ slip tinayt, tumara go dɔn."
- Yuz yu bed fɔ slip ɛn mami ɛn dadi biznɛs nɔmɔ: Stɔp fɔ wach TV, chɛk yu fon, wok, ɔ it na bed. Dis go ɛp yu bren fɔ mek di bed gɛt sɔntin fɔ du wit slip.
- Mek di tɛm we yu fɔ go slip ɛn wek: Mek am yu abit fɔ go slip ɛn wek di sem tɛm ɛvride. Tray fɔ stik to dis rutin, ivin insay wikɛnd ɛn ɔlide.
- Nɔ luk di klok: If yu nɔ ebul fɔ slip insay 20 minit afta yu dɔn go slip, grap na bed, go na ɔda rum, rid buk, ɔ lisin to myuzik we de mek yu at kol. Bɔt nɔ luk yu fon, tablɛt, ɔ TV. Go bak na bed we yu fil se yu de slip.
- Ɛksesaiz: We yu de du ɛksɛsayz ɔltɛm insay di de, dat kin ɛp yu fɔ slip fayn. Bɔt nɔ fɔ ɛksesaiz tranga wan insay 4 awa afta yu dɔn slip.
Stay away frɔm dɛn tin ya bifo yu go slip.
If yu want fɔ slip fayn, i rili impɔtant fɔ de fa frɔm dɛn tin ya 3-4 awa bifo yu go slip.
| Wetin fɔ avɔyd | Rizin |
|---|---|
| Kɔfi, ti, sɔm sɔft drink dɛn (Caffeinated drinks) . | Di stimulant kafin we de insay dɛn tin ya de ambɔg slip. |
| Tabak we dɛn kin yuz fɔ smok | Nikotin na tin bak we de mek yu slip fayn ɛn i kin mek yu slip. |
| Rum | Pan ɔl we we yu drink rɔm kin mek yu fil lɛk se yu de slip, i kin rili ambɔg dip slip ɛn mek yu wek midul nɛt. |
| Naps afta 3 oklɔk na nɛt | Dis kin mek yu nɔ slip fayn na nɛt. |
| Chɔklɛt ɛn ebi ebi it dɛn | Chɔklɛt gɛt smɔl kafin bak. If yu it ebi ebi it kin mek yu nɔ slip bikɔs ɔf di we aw yu de digest. |
Mɛsej we dɛn kin kɛr go na os
- Slip impɔtant fɔ wi bɔdi ɛn maynd wɛlbɔdi. Nɔ tek am as sɔntin we nɔ impɔtant.
- If yu dɔn gɛt prɔblɛm wit slip fɔ lɔng tɛm ɛn i de afɛkt di tin dɛn we yu de du ɛvride, nɔ ignore am.
- Sɔm tritmɛnt dɛn de we go ɛp bɔku pan di prɔblɛm dɛn we kin apin we pɔsin de slip. Difrɛn tin dɛn de we yu kin du, frɔm we yu chenj yu layf to we yu de tek mɛrɛsin.
- If yu gɛt prɔblɛm wit slip, nɔ fred ɔ shem fɔ tɔk to yu dɔktɔ . Di tin we impɔtant pas ɔl na fɔ gɛt di rayt advays ɛn tritmɛnt.
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