Afotusɛm ntiantia
- Keep naps to about 20 to 30 minutes.
- Nap earlier in the afternoon, generally before 3 p.m.
- Needing daily naps to cope is worth raising with a doctor.
Nna-awia bi wɔ hɔ a obiara nim. Wodeɔ wo ho to fɔm "simma kakraa bi nko ara," wonyane simma mmienu akyi wɔ esum mu, wo waha awo, wunnim da a ɔkɔ, na ɔkwan bi so woabrɔ sen kan no. Saa nna no ma nna-awia nya din bɔne.
Ɔnyɔ sɔ ɛkɔ saa. Sɔ wode ɔhwɔyie kakra yɔ a, nna-awia yɔ akwan a ɛho teɔ paa a wode hyɔ w'ahoɔden ma na woma w'atenka tim wɔ da tenten mfimfini no mu baako. Deɔ ɔyɔ papa no yɔ tia, ɛyɔ ntɔm, na ɔfiri pɔ so. Momma yɔnyɔ ɔno na ɔnyɔ deɔ wofa.
Adɔn nti na nna-awia tiawa boa na deɔ ɔware no pira
Bere a wo da no, wo ntɔ nna a emu dɔ tee. Wofa nna a emu yɔ hare no mu kan, na bɔyɔ donhwerɔ baako akyi ansa na woaduru nna a emu dɔ paa, slow-wave nna no mu. Saa berɔ no ne nna-awia pa ho ahintasɔm nyinaa.
Nna tiawa ma wotena nna a emu yɔ hare no mu, enti wonyane a wɔ ho ate. Sɔ woda kɔ nna a emu dɔ mu na wɔnyane wo firi mu a, wobɔpem biribi a nhwehwɔmufoɔ frɔ no nna mmɔdɔmɔdɔ (sleep inertia), saa kusukuukuu a emu yɔ duru, a ɛyɔ basaa, a ɛma adwene yera no. Ɛnyɔ nsɔnkyerɔnneɔ sɔ nna no anyɔ yie. Ɔyɔ w'amene a wɔtwe no firi nna a emu dɔ mu ansa na ɔasiesie ne ho kɔkɔɔ. Nna mmɔdɔmɔdɔ betumi atena hɔ simma aduasa kɔsi donhwerɔ baako, ɔno nti na nna-awia donhwerɔ mmienu a ɔbaa mpɔ so no gyaw wo wɔ tebea a ɛsɔ sen sɔ wonnaa awia koraa.
Enti botae no ne sɔ wobɛkɔ mu na woapue ansa na woamem akɔ akyiri dɔɔ.
Mmara mmienu a ɛho hia
Nna-awia ho afotuo pa nyinaa hwɔ ase kɔ akontaa mmienu so.
Ma ɔnyɔ bɔ simma 20 kɔsi 30. Mayo Clinic ne Cleveland Clinic nyinaa kɔ ha. Ɔno ware sɔ ɔbɛma anidɔɔ, atenka, ne adwene a ɔbɔ baa, na ɔtia araa sɔ wobɛnyane ansa na nna a emu dɔ aso wo mu. Sɔ ɔyɔ wo den sɔ wɔnyane wɔ wo ankasa so a, hyɔ dɔn-bɔ. Dɔn no yɔ w'adamfo wɔ ha.
Da awia ntɔm wɔ awɔbɔ mu, mpɔn pii ansa na ɔnnuru 3 p.m. Anidɔɔ tɔ fɔm awɔbɔ mfimfini ne mfiase mu, mpɔn pii awɔbɔ adidie akyi, ɔno na ɔma saa mmerɔ no yɔ berɔ a ɛyɔ mmerɔ sɔ wɔbɛda na ɔnyɔ den sɔ ɔbɛsɔe wo anadwo. Sɔ woda awia akɔ akyiri dɔɔ a, wofɔm nna nhyɔsoɔ a wo nipadua hia sɔ wɔbɛda anadwo no bi, na afei woanyane wɔ ɔdasuom a wobisa adɔn nti.
Deɔ nna pa de san ma
Nna a wɔabɔ berɔ pɔtee ma no nyɔ anihaw. Awɔbɔ nna tiawa betumi ama w'atenka, w'anidɔɔ, wo mmuaeɔ ntɔm, wo nkae a ɛyɔ tiawa, ne wo tumi a wode bɔ wo adwene to baako no ayɔ papa. Wɔ awɔbɔ a abrɔ na atɔ fɔ mu no, ɔno yɔ siesie pii a ɛfiri simma aduonu a woda fɔm wɔ ɔtɔɔdwa so.
Asɔmdwie-asetena fa bi nso wɔ ha. Bere a woreyɔ adwuma a wonni biribiara a, wo boasetɔɔ yɔ tia na nneɔma nketewa pira kɔse. Nsiesiei tiawa betumi ayɔ nsonsonoeɔ a ɛda wo bo a ɛbɛfu obi so ne sɔ wobɛgyae ho ntam. Ahomeɔ nyɔ nipadua nko ara ho. Ɛbrɔ adwene ano a ɔyɔ nnam no ase.
Nneɔma nketewa kakra ma nna no ba yie:
- Ma ɔdan no mu nyɔ esum na tɔ dede no so sɔ wubetumi a. Woreyɔ mmɔden sɔ wobɛda ntɔm, ɔnyɔ sɔ wo ne mpasua no bɔko.
- Hyɔ dɔn-bɔ simma 25 anaa 30 sɔ wɔnnhwɔ da sɔ wobɔda atra so.
- Nkurɔfoɔ binom nom kɔfeɔ ntɔm ansa na nna tiawa, sɔ kɔfeɔ no mu ahoɔden bɔto wɔ bere a wɔnyane no ara. Sɔ a sɔ kusukuukuu no yɔ w'ɔtamfo a.
- Mma ɔnyɔ den. Sɔ nna mmɔa a, ɔhomeɔ a wɔkɔɔ w'ani mu simma dunum koraa ma wo biribi.
Bere a nna-awia yɔ nsɔnkyerɔnneɔ, ɔnyɔ ano aduro
Eyi ne nokwasɔm fa no. Nna yɔ hyɔmma, ɔnyɔ ano aduro. Sɔ woahome yie anadwo a, ɔtɔ da bi nna-awia yɔ akɔnnɔdeɔ a ɛyɔ fɔ. Nanso sɔ wuhu sɔ ɛhia sɔ wo *da* awia nna dodoɔ no ara mu sɔ wobɛtumi ayɔ adwuma kɔkɔɔ a, ɔno yɔ deɔ ɔsɔ sɔ wode w'ani si so.
Cleveland Clinic ka no pefee: awia nna nyɔ nna ɔhaw bi ano aduro. Sɔ wonnya nna a ɔsɔ daa, anaa sɔ biribi a ɛte sɔ nna a ɔmma anaa nna mu home siw resɔe w'anadwo a, nna-awia bɔkata so a ɔnsiesie hwee. Awia daɔɔ a ɔkɔ so daa, titiriw sɔ ɔyɔ foforɔ anaa ɔrekɔ so resɔe a, ɔyɔ nneɔma a ɔfata sɔ wɔne ɔdokota di ho nkɔmɔ no baako. Saa ara na nsesae mpofirim a ɔfa nna dodoɔ a woda ho no nso teɔ, ɔno betumi ne adwenemɔ kɔkɔɔ, ahohia, anaa akwahosan ɔhaw bi a ɔfata hwɔbea ankasa nantew.
Aniwu biara nni hɔ wɔ sɔ wobehia ahomeɔ mu. Yɔn mu dodoɔ no ara abrɔ sen sɔdeɔ yɔgye toa mu. Nanso sɔ ɔbrɔ no yɔ deɔ ɔwɔ hɔ daa na ɔnyɔ deɔ ɔtɔ ɛda bi a, ano aduro no ntɔ nna-awia pii. Ɔyɔ sɔ wɔbɔduru ase a enti wo anadwo no nnyɔ wɔn adwuma. Awɔbɔ ahomeɔ tiawa betumi de wo afa da a ɛyɔ den mu. Ma ɔnyɔ mmoa, na ma wɔnte ɔbrɔ kɛse no.
Nsɔm a wɔnyaeɔ
- Mayo Clinic, Napping: Do's and don'ts for healthy adults
- Cleveland Clinic, Power Naps: Benefits and How To Do It
- Centers for Disease Control and Prevention (NIOSH), Napping, an Important Fatigue Countermeasure: Sleep Inertia