Yu kin si se yu de tos ɛn tɔn na bed, ɔ yu de wek ali awa ɛn yu nɔ ebul fɔ slip bak? Fɔ tru, nɔto yu wangren de. Bɔku yɔŋ studɛnt dɛn ɛn pipul dɛn we sabi du dɛn wok kin gɛt dɛn prɔblɛm dɛn ya we kin mek dɛn slip. Bɔt, slip rili impɔtant fɔ yu bɔdi ɛn maynd wɛlbɔdi. Lɛ wi dayv insay wetin mek dis kin apin ɛn fɛn sɔm simpul, fayn we dɛn fɔ mek yu slip fayn na nɛt.
Wetin mek kwaliti slip impɔtant to yu?
Fɔ tɔk am simpul wan, slip na di we aw yu bɔdi ɛn maynd de chaj bak. As yɔŋ pɔsin, yu kin nid fɔ slip fayn fɔ 8 to 10 awa ɛvri nɛt. Tink bɔt am lɛk we yu de chaj yu fon—if yu nɔ gɛt am, yu nɔ go jɔs wok fayn. Wetin kin apin we yu nɔ de slip fayn?
- Di we aw yu de fil kin chenj ɛn yu kin vɛks: We yu nɔ slip, dat kin mek yu fil bad, yu kin vɛks kwik, ɛn bɔku tɛm yu nɔ kin gɛt bɛtɛ maynd.
- Rilayshɔnship we nɔ fayn: Yu kin si se yu de snɛp yu padi ɔ fambul dɛn bɔku tɛm. We yu nɔ de slip fayn, dat kin mek yu nɔ gɛt peshɛnt ɛn nɔ ebul fɔ sɔri fɔ ɔda pipul dɛn.
- I nɔ izi fɔ pe atɛnshɔn pan stɔdi: I kin fil lɛk se infɔmeshɔn jɔs nɔ de sink insay we dɛn de gi lɛkshɔn? Bɔku tɛm, prɔblɛm we pɔsin kin gɛt fɔ kip nyu lɛsin dɛn kin apin we pɔsin nɔ rɛst fayn.
- Ridyus athletic performance: If yu lɛk spɔt, yu go notis se yu agility ɛn kɔdineshɔn de sɔfa we yu taya ɔltɛm.
- I kin izi fɔ gɛt sik: We yu nɔ slip fayn, dat kin mek yu imyun sistɛm wik , ɛn dis kin mek yu gɛt kɔmɔn kol ɛn infɛkshɔn.
- We yu nɔ want fɔ gɛt mɔ wet: Yɛs, na tru. We pɔsin nɔ slip fayn, i kin ambɔg di ɔmon dɛn we de mek pɔsin angri , ɛn dis kin mek i it pasmak ɛn i kin mek i gɛt bɔku bɔku bɔdi.
- Aksidɛnt kin bɔku: If yu de drayv, fɔ drayv we yu de slip kin rili denja. Ivin if pɔsin nɔ pe atɛnshɔn fɔ sɔm sɛkɔn tɛm, dat kin mek i gɛt siriɔs aksidɛnt.
Naw yu dɔn si wetin mek i impɔtant fɔ put yu slip fɔs. Lɛ wi luk aw yu go tek kɔntrol pan yu slip hajɛns.
So, aw yu go ebul fɔ slip fayn?
Na fayv simpul abit dɛn we rili fayn fɔ ɛp yu fɔ gɛt di rɛst we yu fɔ gɛt.
1. Stay aktif durin di de, bot taim am rait!
Jɔs lɛk pikin dɛn we kin slip fayn afta dɛn dɔn rɔn rawnd fɔ wan de, fɔ du bɔdi wok ɔltɛm na di men tin fɔ yusɛf. Tray fɔ mek yu muv fɔ at le 60 minit insay yu de—ilɛksɛf na spɔt, rɔn, ɔ jɔs fɔ waka kwik kwik wan.
Ɛksesaiz kin ɛp fɔ mek yu nɔ strɛs ɛn nɔ gɛt tɛnsiɔn na yu bɔdi. Bɔt mɛmba se: nɔ fɔ ɛksesaiz wit trɛnk tumɔs nia fɔ go slip. We yu de du bɔdi wok, dat kin mek yu at rit ɛn yu bɔdi wam, ɛn dis kin mek i nɔ izi fɔ mek yu drɛf. Aim fɔ dɔn di tranga wokɔt fɔ at le tu to tri awa bifo yu go na bed.
2. Se nɔ to kafinɛ as ivintɛm de kam nia!
Kafin de insay kɔfi, ti, chɔklɛt, ɛnaji drink, ɛn difrɛn soda dɛn. Na tin we de mek yu bren de wach. Pan ɔl we mɔnin kɔp kin fayn fɔ mek yu gɛt mɔ trɛnk, fɔ it am na nɛt na risɛp fɔ mek yu nɔ rɛst.
If yu want fɔ slip fayn, nɔ it bɔku kafin insay di de. Ɛspɛshali afta aftanun, nɔ drink tin dɛn we gɛt kafinɛ ɔltogɛda. Bifo dat, tray fɔ it ɛbul ti, frut jus, ɔ jɔs wan glas wam wata.
Tink bɔt am: if yu drink kɔfi arawnd 8:00 PM, di ifɛkt dɛn kin de na yu sistɛm fɔ lɔng tɛm. Aw yu bren go pripia fɔ wind dɔŋ bay 10:00 PM?
3. Taim fo se ‘gudnait’ to yu gadgets!
Dis kin bi di step we at pas ɔl, bɔt i rili impɔtant. Tray fɔ mek yu bedrum bi ples we nɔ gɛt teknɔlɔji . Kip yu fon, tablɛt, laptɔp, ɛn TV kɔmɔt na di bedrum ɔl.
Wetin du? Di blu layt we ilɛktronik skrin dɛn kin pul kin trik yu bren fɔ tink se i stil de na de, ɛn dis kin mek di melatonin —di natura slip ɔmon we de sho se yu bɔdi dɔn rich di tɛm fɔ rɛst. We di melatonin lɛvɛl nɔ bɔku, yu go strɛs fɔ slip.
Tray fɔ pawa dɔŋ ɔl di divays dɛn at le wan awa bifo yu slip . If i pɔsibul, put yu fon saylɛnt ɔ ɔf am ɔl so dat notis nɔ go ambɔg yu, we go protɛkt yu impɔtant rɛst.
4. Mek yu fɔ slip ɔltɛm
yu bכdi gεt wan intanεt sirkadian ritm (yu intanεt klok). Fɔ go slip ɛn wek di sem tɛm ɛvride de ɛp fɔ rigul dis klok, natin nɔ de fɔ mek yu bɔdi gɛt sayn we na di tɛm fɔ slip ɛn wek.
Krio wan rutin bifo yu go slip fɔ ɛp yu maynd ɛn bɔdi fɔ wind dɔŋ. Sɔm abit dɛn we pɔsin kin du fɔ mek pɔsin in at kol na:
- Lisin to myuzik we de rilaks ɛn we saf.
- Rid wan buk we pɔsin kin si.
- Spend kwaliti taim wit pet.
- Journaling yu tinkin frɔm di de.
- Fɔ tink gud wan ɔ fɔ praktis fɔ tink gud wan.
- Fɔ was ɔ shawa wam wam (lɛk wan awa bifo yu go slip).
Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ du dis rutin ɛvri nɛt.
5. Praktis fɔ tɔk fayn to yusɛf
Stret na yu maynd —ilɛksɛf na fɔ ɛgzam, padi, ɔ fambul—na di men tin we kin mek pɔsin nɔ ebul fɔ slip . If yu spɛn yu tɛm na bed de wɔri se, “A de wɔnda if a go slip tinayt” ɔ “A nɔ go ɛva slip fayn,” yu rili de mek yu wɔri mɔ, we de mek yu wek.
Bifo dat, tray fɔ tink gud wan. Tɛl yusɛf ɔl di de: “A go slip fayn tide na nɛt, a go rɛst fayn.” Dis kayn we fɔ tɔk fayn to yusɛf kin ɛp fɔ mek yu maynd kol.
Bifo yu go slip, tray fɔ du simpul ɛksesaiz fɔ blo ɔ du yoga saful saful fɔ mek yu bɔdi ɛn yu maynd rilaks mɔ.
Ustɛm yu fɔ go to dɔktɔ?
Wan wan tɛm fɔ lɛ pɔsin nɔ slip na nɔmal tin ɛn nɔto natin fɔ panik bɔt. Bɔt if yu de tray tranga wan fɔ slip ɔltɛm —we min se yu kin gɛt prɔblɛm bɔku tɛm insay di wik, we yu wek ɛn fil se yu nɔ gɛt bɛtɛ trɛnk, ɔ yu kin slip ɔltɛm insay di de—na tɛm fɔ tek am siriɔs. Duya, go to pɔsin we sabi bɔt wɛlbɔdi biznɛs. Dɛn kin ɛp fɔ pul di ɔndalayn kɔndishɔn ɔ gi yu yon mɛrɛsin advays fɔ ɛp yu fɔ go bak na di rayt rod.
Wan kwik takeaway fɔ yu wɛlbɔdi
Fɔ put mɔni pan yu slip na fɔ put mɔni na yu wan ol layf. Mɛmba dɛn men pɔynt dɛn ya:
- Aim fɔ 8-10 awa fɔ slip. Na non-negotiable fɔ yu ej.
- Stay aktif insay di de, bɔt nɔ du ɛksɛsayz tranga wan jɔs bifo yu go slip.
- Nɔ drink kɔfi, ti, ɛn ɛnaji drink na ivintɛm.
- Pawa dɔŋ divays dɛn wan awa bifo yu go slip. Kip di bedrum bi wan ples we nɔ gɛt teknɔlɔji.
- Stick to wan kɔnsistɛns slip schedule. Divɛlɔp wan ritual we go mek yu rilaks bifo yu go slip.
- Tink gud wan fɔ ɛp fɔ ridyus strɛs .
- If di prɔblɛm dɛn we de wit slip stil, go to dɔktɔ fɔ advays.
If yu mek dɛn smɔl chenj ya, yu kin ɛnjɔy fɔ slip fayn ɛn wek ɛn fil fayn ɛn rɛdi fɔ tek di de wit ful ɛnaji!
