Sɔntɛnde yu kin gɛt big prɔblɛm we yu nɔ kin ebul fɔ slip na nɛt? Pan ɔl we yu want fɔ slip fayn, tɛm kin de we yu jɔs nɔ kin ebul fɔ slip we yu lɔk yu yay, nɔto so? Fɔ tru, dis na kɔmɔn tin fɔ bɔku pan una yɔŋ pipul dɛn. Bɔt, dis we aw pɔsin nɔ de slip nɔto gud tin. Bikɔs, if yu nɔ slip bɛtɛ, i kin afɛkt skul wok, ple, ɛn ɔl ɔda tin. Nɔto dat nɔmɔ, yu kin fil bak se yu nɔ gladi, yu kin jɔs fil bad, ɛn sɔntɛnde yu kin fil bad ɛn wɔri. Dɔn bak, yu no se yɔŋ pipul dɛn we de drayv we dɛn nɔ de slip fayn, kin gɛt aksidɛnt mɔ? So, lɛ wi tɔk smɔl bɔt dis slip ɛn di prɔblɛm dɛn we gɛt fɔ du wit am tide.
Wetin mek una yɔŋ pipul dɛn kin gɛt prɔblɛm fɔ slip?
Fɔ tɔk am simpul wan, dɛn prɔblɛm ya we kin mek yu slip gɛt fɔ du wit di chenj dɛn we de apin na yu bɔdi as yu de ol.
Nɔmal wan, yɔŋ pɔsin lɛk yu nid fɔ slip bitwin 8 ɛn 10 awa ɛvride. Naw tink bɔt am, if yu wek 6 oklɔk na mɔnin fɔ go skul, yu fɔ de na bed bay at least 10 oklɔk na nɛt, nɔto so? Bɔt di tru tin na dat, bɔku yɔŋ pipul dɛn nɔ kin slip da tɛm de. Di men rizin fɔ dat na bikɔs di we aw yu bren de wok kin chenj smɔl we yu ol.
Fɔ tɔk di kɔrɛkt tin, di slip klok we de insay yu bɔdi kin bigin fɔ wok smɔl leta. Dat min se yu bren de bigin fɔ mek di ɔmon we dɛn kɔl melatonin , we de ɛp yu fɔ slip, na nɛt, we yu kɔmpia am to yɔŋ pikin dɛn ɛn big pipul dɛn. Dis melatonin na natura l kemikal we de mek wi slip fayn ɛn ɛp wi fɔ slip. So, na bikɔs i de prodyuz let dat mek yu gɛt prɔblɛm fɔ slip kwik.
sכmtεm dis delay na di slip–wek saykl kin so bad dat i kin afekt di fכnshכn we di de wok bכku bכku wan. We dis kin apin, wi kin kɔl am ``Delayed Sleep Phase Syndrome'' ɔ, lɛk aw sɔm pipul dɛn kin kɔl am, ``nayt ɔwl sindrom.''
Dis nɔto di wangren rizin we mek yu nɔ ebul fɔ slip. Wan ɔda tin na di brayt layt , mɔ di blu layt we kin kɔmɔt frɔm ilɛktronik tin dɛn lɛk fon, tablɛt, ɛn kɔmpyuta. dis blu layt de delay di prodakshכn fכ di כmon `(Melatonin)` bak. Dɔn i kin at fɔ lɛ pɔsin slip. Imajin, if yu yuz yu fon bifo yu go slip, di mɛsej go go na yu bren se "nɔto nɛt yet, de wek."
Wetin na inshɔmnia?
Inshɔmnia na prɔblɛm we bɔku pipul dɛn gɛt – i min se dɛn nɔ kin ebul fɔ slip ɔ wek we dɛn de slip. Dis kin apin fɔ difrɛn rizin dɛn. Fɔ ɛgzampul:
- If yu gɛt sik ɔr sik na yu bɔdi (tink, kol) .(I kin bi we yu nos de stɔp, ed we de at, ɔ sɔm ɔda pen).
- If di ples fɔ slip nɔ fayn (di rum tu hot ɔ tu kol, tumɔs layt, tumɔs nɔys, ɛn ɔda tin dɛn).
- If yu de fil strɛs ɔr de wɔri (de tink bɔt skul wok, prɔblɛm wit yu padi dɛm, prɔblɛm na os, ɛn ɔda tin dɛm).
- Prɔblɛm dɛn we gɛt fɔ du wit pɔsin in maynd , fɔ ɛgzampul, tin dɛn lɛk pwɛl hat ɔr pɔst-traumatik strɛs disɔda (PTSD) .
- Sɔm sik dɛn we pɔsin kin gɛt na in bɔdi.
- Sɔm mɛrɛsin dɛn.
- Nɔ slip fayn (fɔ ɛgzampul, fɔ de na fon let na nɛt, fɔ slip tumɔs insay di de).
Na nɔmal tin fɔ gɛt wan ɔ tu dez we yu nɔ de slip ɔltɛm. Bɔt if yu de gɛt dis kayn sik we yu nɔ de slip fɔ sɔm dez insay di wik, fɔ sɔm mɔnt, yu fɔ rili tɔk to dɔktɔ.
Us ɔda prɔblɛm dɛn we una yɔŋ pipul dɛn go gɛt fɔ slip?
Apat frɔm we pɔsin nɔ kin slip, bɔku ɔda prɔblɛm dɛn de we kin mek pɔsin slip .
`(Pɛriɔdik Limb Muvmɛnt Disɔda)` ɛn `(Rɛstlɛs Lɛg Sindrom)`
Sɔm yɔŋ pipul dɛn kin de shek shek ɛn shek dɛn leg ɛn an bɔku tɛm we dɛn de slip na nɛt. Wi kin kɔl dis `(Pɛriɔdik Limb Muvmɛnt Disɔda)` . Ɔda pipul dɛn, mɔ na nɛt, kin fil lɛk se dɛn de muv dɛn leg, ɛn dɛn kin fil lɛk se dɛn de swɛt, bɔn, swɛ, ɔ pul diskɔmfɔt na dɛn leg. Dɛn kɔl dis `( Rɛstlɛs Lɛg Sindrom )` . Dɛn tu tin ya kin mek dɛn nɔ kin slip fayn na nɛt, ɛn dɛn kin stɔp fɔ slip. So dɛn kin taya bad bad wan insay di de, dɛn kin vɛks, ɛn i nɔ kin izi fɔ dɛn fɔ pe atɛnshɔn pan sɔntin. Sɔm yɔŋ pipul dɛn kin gɛt dɛn tu sik ya togɛda.
`(Obstruktiv Slip Apnea)`
Yu no se sɔm pipul dɛn kin stɔp fɔ blo fɔ sɔm tɛm we dɛn de slip? Dɛn kɔl am `(Obstructive Sleep Apnea)` . Dis kayn pɔsin kin snor bɔku na nɛt, i kin blo lawd wan, i kin tos ɛn tɔn na bed, ɛn i kin swet. Bikɔs dɛn nɔ kin slip fayn, dɛn kin slip bad bad wan insay di de, dɛn kin slip na klas, ɛn bɔku tɛm dɛn kin slip insay di de.
dis kin kכz fכ sכmtin we de blכk di aywe (fכ egzampl, di tכnsil dεm כ di adenoyd dεm we big). Dɔn bak, pipul dɛn we gɛt bɔku bɔku bɔdi kin gɛt dis sik. If dɛn nɔ trit dis fayn, i kin mek yu lan, pe atɛnshɔn, prɔblɛm wit aw yu de biev, ɛn ivin gɛt at sik , so i rili impɔtant fɔ tek kia ɔf dis.
Naytmɛr drim dɛn
Bɔku yɔŋ pipul dɛn kin drim bad bad drim dɛn wan wan tɛm, nɔto so? Dis kin mek i nɔ izi fɔ wek na nɛt ɛn slip bak. De men rizin wae kin mek dis kin apun bɔrku tɛm na wae pɔrsin kin strɛs ɔr de wɔri.Apat frɔm dat, sik, sɔm mɛrɛsin, fɔ tek drɔgs ɔ rɔm, ɛn nɔ slip kin mek bak yu drim bad bad drim.
Fɔ waka we yu de slip
Bɔku tɛm, dɛn kin si smɔl pikin dɛn we pɔsin kin slip, bɔt sɔm yɔŋ pipul dɛn ɛn big pipul dɛn kin du am bak. Bɔrku tɛm wae pɔrsin sik, gɛt fiva, nɔr kin slip fayn, ɔr strɛs.
Bɔku tɛm, fɔ slip nɔto big prɔblɛm. Pipul wae gɛt slipwal kin go bak na bed ɛn nɔr kin mɛmba am. Nɔ tray fɔ wek pɔsin we de slip wantɛm wantɛm , bikɔs dat kin mek dɛn fred. Tek dɛn bak na bed as saful wan as yu ebul.
Narkolepsi we pɔsin kin gɛt
Dis na tin wae nɔr kin apin so ɔltɛm, bɔt bɔrku tɛm, di sayn dɛm kin bigin wae dɛn smɔl ɔr yɔŋ pipul dɛm. Pipul wae gɛt narkolepsi kin fil lɛk fɔ slip pasmak insay di de. Dɛn kin slip wantɛm wantɛm, ɛn dɛn nɔ kin wɔn dɛn. Sɔntɛnde, dɛn nɔ kin ebul fɔ kɔntrol dɛn mɔsul dɛn, ɔ dɛn kin drim klia wan we dɛn de slip ɔ wek. Dɛn nɔ kin ebul fɔ slip fayn na nɛt, ɛn dɛn kin wek bɔku tɛm. If dɛn slip wantɛm wantɛm we dɛn de du sɔntin, lɛk fɔ drayv, narkolepsi kin denja.
Aw a go ebul fɔ slip fayn?
If yu nɔ ebul fɔ slip fayn na nɛt, nɔ wɔri. Yu kin tray fɔ chenj di we aw yu de slip smɔl. Di tin we impɔtant pas ɔl na fɔ gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride . If yu no ustɛm yu nid fɔ wek na mɔnin, kɔnt bak fɔ at le 8 awa frɔm da tɛm de ɛn sɛt tɛm fɔ slip. Tray fɔ wok arawnd dɛn tɛm dɛn ya as yu ebul, ivin insay di wikɛnd. Ilɛksɛf yu nɔ ebul fɔ du am wantɛm wantɛm, yus to am smɔl smɔl.
Na sɔm tin dɛn we yu kin du fɔ mek yu slip fayn:
- Kip yu bedrum dak, kol smɔl, ɛn kwayɛt.
- Nɔ kip TV ɔ vidio gem sistem na di rum.
- Stɔp fɔ du homwok lɛk wan awa so bifo yu go slip ɛn ɔf ɔl di skrin dɛn, lɛk fon, kɔmpyuta, ɛn tablɛt. Put yu fon saylɛn, ɛn if i pɔsibul, lɛf am na do na di rum fɔ chaj.
- Du sɔntin we go mek yu rilaks bifo yu go slip. Fɔ ɛgzampul, was fayn fayn wan, rid buk, lisin to siŋ we go mek yu fil fayn, ɔ tink gud wan .
- Nɔ drink kafinɛ (kɔfi, ti, sɔm drink, chɔklɛt) na aftanun ɛn ivintɛm.
- Ɛksesaiz ɛvride (bɔt nɔ fɔ de nia fɔ go slip).
- If yu fil taya bad bad wan insay di de, tek shɔt slip (lɛs dan wan awa) ali di de. If yu slip tumɔs insay di de, i go at fɔ lɛ yu slip na nɛt.
Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .
Okay, so a op se dis ep yu geht gud nait slip. Mɛmba se slip rili impɔtant fɔ wi bɔdi ɛn maynd.
If yu kin gɛt prɔblɛm fɔ slip ɔltɛm, we yu kin wek bɔku tɛm na nɛt, yu kin snor klos to ɛvride, ɔ ivin if yu fil lɛk se yu dɔn slip fayn na nɛt bɔt yu kin taya bad bad wan na de, yu fɔ rili go to dɔktɔ. Sɔntɛm wan ɔndalayn kɔz de wae yu nɔr kin si, ɛn if dɛn trit am fayn, i kin sɔlv de prɔblɛm.
Tek kia of yu slip, gud slip impɔtant fɔ gɛt wɛlbɔdi layf!
Slip, slip prɔblɛm, slip na yɔŋ pipul dɛm, inshɔmnia, slip apnea, slip deprivation, tips fɔ gud slip
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