Afotusɛm ntiantia
- Dim the lights an hour early.
- Write tomorrow's worries down before bed.
- Take a warm shower to cool down after.
Aduru anadwo. Wabrɛ kosi wo nnompe mu, abrɛ a woahyɛ wo ho bɔ sɛ wobɛsiesie no. Enti woda mpa so, wodum kanea, na wʼamemene paw saa bere no ara sɔre koraa. Nkɔmmɔ a yɛbɔ no awia yi. Ɔkyena nneɛma a wobɛyɛ. Ade bi a wokae wɔ 2014. Woda hɔ rebu akontaa wɔ nnɔnhwerew kakraa a wobɛnya nna mu seesei, a ɛno ankasa yɛ ntease a enti wobɛkɔ so ada hɔ.
Sɛ ɛno yɛ ade a wonim a, biribi a ɛfata sɛ wuhu ni. Ɔhaw no ntaa nyɛ bere a wudum kanea no. Ɛyɛ biribiara a ɛkɔ so wɔ dɔnhwerew a edi anim no mu.
Nna nyɛ sukukii. Ɛte sɛ wimhyɛn a ɛreba abɛsi fam. Ehia sɛ esiane, ɛsiane brɛoo brɛoo, kwantempɔn. Bere a wufi screen a ɛhyerɛn ne adwene a adi dwuma kɔ kanea-dum mu tee no, woresrɛ wo nipadua sɛ ɛmfiri wim mmɛgyina prɛko pɛ. Anadwo dodow no ara, ɛrenyɛ. Anadwo dwoodwoo nhyehyɛe no yɛ kwantempɔn no ara. Wode bere a ɛyɛ dinn, a kanea mu dɔɔ, a emu nsɛm so nyɛ den si hɔ kakra ansa na woada, sɛnea bere a wo ti besi sumii no so a, na wo nipadua anya nkrasɛm no dedaw.
Nea dɔnhwerew a edi nna anim no reyɛ ankasa
Nneɛma abien rekɔ so wɔ wo mu bere a nna bere rebɛn no, na nhyehyɛe pa ne abien nyinaa yɛ adwuma.
Nea edi kan ne wo mu dɔn. Wo nipadua nantew nnɔnhwerew bɛyɛ 24 ahyehyɛe so a esi gyinae, nneɛma bi mu no, bere a wote nka sɛ nna afa wo. Saa dɔn no fa ne nsɛnkyerɛnne a emu yɛ den fi hann ne nea ɛkɔ so daa hɔ. Hann a ɛhyerɛn anadwo akyi, titiriw nea efi telefon ne tablet so no, ka kyerɛ wʼamemene sɛ ɛda so yɛ adekyee na esiw melatonin, hormone a ɛpia wo kɔ nna mu no kwan. Sɛ wokɔ da na wosɔre bere ahorow a ɛsesa kɛse da biara a, ɛma dɔn no rentumi nsi pintinn nkɔ nhyehyɛe a etumi gye di mu da.
Nea ɛto so abien ne wo nervous system. Da a ayɛ ma akyi no, wo nipadua taa da so reyɛ adwuma kakra, a wʼani da hɔ, woasiesie wo ho, ama ade a ɛbɛba akyiri yi. Nna hia nea ɛne no bɔ abira. Ɛhia sɛ wo system no si fam kɔ ahomegye mu. Saa sesa no nyɛ adwuma sɛ wohyɛ no. Wuntumi nsi gyinae sɛ wo ho bɛdwo na asi fam prɛko pɛ. Nanso wubetumi ayɛ nneɛma a ɛtwetwe no: ma kanea no nnõ, ma wo nipadua nyɛ brɛoo, gyae sɛ wode ɔhaw foforo bɛma wʼamemene asaw.
Anadwo dwoodwoo nhyehyɛe no yɛ sɛnea woma eyinom abien mfiase ntɛm. Woma kanea no si fam sɛnea dɔn no fi ase yi melatonin. Woyɛ brɛoo sɛnea wo nervous system betumi adi akyi. Emu biara nyɛ nea ɛyɛ hu. Botae no nyinaa ne sɛ ɛyɛ ɔbrɛ adwuma na wɔhyɛ da yɛ no saa.
Sɛnea wobɛkyekye wo dea
Nhyehyɛe biako pɔtee a ɛteɛ nni hɔ, na wonhia nea ɛware. Nna ho abenfo dodow no ara kyerɛ sɛ ma wo ho bɛyɛ simma 30 kosi 60 anadwo dwoodwoo bere. Emu nsɛm pɔtee no ho nhia sen sɛ woyɛ nneɛma a ɛyɛ brɛoo koro no ara bɛyɛ, wɔ nhyehyɛe koro no ara mu bɛyɛ, anadwo dodow no ara. Mpɛn pii a wobɛyɛ no na ɛkyerɛ wo nipadua sɛ ɛnkan nhyehyɛe no sɛ sɛnkyerɛnne.
Fi eyinom ase sɛ fremu, na afei yɛ no wo dea:
- Paw bere a wode bɛsi fam brɛoo, ɛnyɛ nna bere nko. Si gyinae bere a anadwo dwoodwoo no fi ase, ɛnyɛ bere a kanea dum nko. Sɛ wopɛ sɛ woda nnɔn dubaako a, wo kwantempɔn fi ase bɛyɛ nnɔn du. Fa saa bere a edi kan no sɛ nhyiamu ankasa.
- Ma wiase no nnõ. Dum kanea a ɛwɔ soro no. De kanea ketewa biako, anaa abien di dwuma. Hann a ɛkɔ fam ka kyerɛ wo dɔn sɛ anadwo abedu, na ɛyɛ nsakrae a ɛyɛ mmerɛw pa ara a wubetumi ayɛ no mu biako.
- Fi screen a ɛhyerɛn no so. Eyi na ɛyɛ den, na mfaso wɔ so. Bɔ mmɔden fa telefon, tablet, ne laptop si hɔ ma dɔnhwerew a etwa to. Sɛ ɛyɛ wo sɛ ɛrenyɛ yiye a, fi simma 20 a etwa to ase na fi hɔ kɔ so. Hann no ma wʼani da hɔ, na emu nsɛm (kasɛm, krataa, feed a ɛnnyae da) ma wʼadwene da so yɛ adwuma bere a wuhia sɛ wudum no.
- Yɛ ade dinn bi a wʼani gye ho ankasa. Kenkan nhoma krataa kakra. Tene wo ho brɛoo. Tie nnwom a ɛyɛ brɛoo anaa podcast a ɛyɛ dinn a woate dedaw. Guare nsu a ɛyɛ hyew. Siesie ade ketewa biako. Dwumadi no ankasa ho nhia sen sɛ emu nsɛm so nyɛ den na ɛyɛ ka kakra.
- Yi nea ɛwɔ wʼadwene mu gu krataa so. Sɛ wʼadwene taa fi ase tu mmirika bere a ɛyɛ dinn ara a, fa nhomaketewa si mpa no ho. Kyerɛw ɔkyena dadwen ne nneɛma a wobɛyɛ ansa na woada. Worennsiesie no. Woreka akyerɛ wʼamemene sɛ etumi gyae sɛ ɛkura mu, efisɛ wɔakyerɛw na ɛbɛda hɔ anɔpa.
Ɛno yɛ nhyehyɛe a edi mu, na ɛho nhia sɛ woyɛ ne nyinaa. Nneɛma dwoodwoo mmiɛnsa a ɛwɔ nhyehyɛe a etim mu ye sen anammɔn du a edi mu a wugyaw akyi dapɛn biako.
Sɛnea ɛtumi yɛ ankasa
Afotusɛm a emu nna hɔ yɛ mmerɛw sɛ wode wo ti bɛhim na ɛyɛ den sɛ wode bedi dwuma, enti fa biako a ɛda adi pefee si wʼanim. Ka sɛ wopɛ sɛ woda nnɔn dubaako. Nnɔn du a, wode nkuku no kɔsie na wudum kitchen ne soro kanea no, na wugyaw kanea ketewa biako. Wode wo telefon hyɛ caaji wɔ dan no fa foforo, anaa dan foforo mu koraa, sɛnea ɛnnɛn mpa no ho a wode wo nsa betumi aka. Wode simma du anaa dunum yɛ ade a emu nyɛ den, nsu hyew guare, ɔbrɛ a ɛyɛ brɛoo kakra, nhoma a ɛnyɛ ehunaboa ti biako. Wode nkyerɛw mmeɛnsa hyɛ nhomaketewa mu: nneɛma abien a wo ho yeraw wo ma ɔkyena ne anammɔn ketewa a edi kan wɔ biara so. Afei, bɛyɛ nnɔn dubaako mu nkyem mmiɛnsa, woda mpa so wɔ dan a ɛyɛ nwini na esum aduru mu, na wode kanea kenkan kakra kosi sɛ wʼaniwa bɛyɛ duru.
Hwɛ nea anwummere no nni mu. Screen a ɛhyerɛn biara nni hɔ. Gyinaesi akɛse biara nni hɔ. "Doomscroll" sɛ wobɛhome biara nni hɔ. Biribiara a ɛbisa wʼamemene sɛ ɛnsan nsɔre nni hɔ. Ɛno ne nhyehyɛe no nyinaa. Worede dɔnhwerew a etwa to no reka akyerɛ wo nipadua brɛoo sɛ da no reto mu, sɛnea kanea-dum no bɛyɛ siesie a ɛyɛ brɛoo no awiei sen sɛ ɛbɛyɛ asu prɛko pɛ.
Sɛ wʼabrabɔ mma kwan mma dɔnhwerew a edi mu a, tew so. Simma 15 nhyehyɛe a woyɛ no anadwo dodow no ara, ɛda so yɛ adwuma. Dum kanea biako, fa telefon to fam, yɛ ade dinn biako. Daa pii yɛ kɛse sen tenten.
Nsu hyew nnaadaa no, ne nea enti a ɛyɛ adwuma
Ade ketewa biako wɔ adanse pii akyi sen sɛnea wobɛsusuw: nsu hyew guare anaa shower anwummere.
Ɛkan sɛ awerɛkyekye asɛm a wɔaka pii, nanso nipadua nyansahu ankasa wɔ ase. Sɛ wobɛda a, ɛsɛ sɛ wo nipadua mfinimfini hyew si fam kakra. Nsu hyew guare boa denam mogya a ɛtwe ba wo honam ani so, a ɛma wo nipadua tumi yi hyew fi mu mmerɛw akyiri yi, sɛnea wo mfinimfini dwo ntɛm bere a wuwie a. Nhwehwɛmufo a wɔboaboaa nhwehwɛmu bi ano no hui sɛ nsu hyew guare anaa shower, a wɔyɛ bɛyɛ nnɔnhwerew biako kosi mmienu ansa na wɔada no, boaa nnipa ma wɔdaa ntɛm wɔ nea ɛfata so. Dɔnhwerew biako anaa abien, ɛnyɛ ansa na wopue prɛko pɛ. Wopɛ bere a wode bɛdwo akyiri yi.
Enti nsu hyew no nyɛ guare no ankasa ho asɛm. Ɛyɛ sɛ woma wo nipadua hyew a ɛkɔ fam a ɛrehwehwɛ no. Nsu hyew shower mpo yɛ adwuma. Fa hyɛ "ketewa, fawohodi, adanse foa so" ase.
Bere a wʼadwene rennyae
Wɔ nnipa pii fam no, nipadua pene so nanso amemene no rennyae. Kanea ase, telefon nni hɔ, na bere a ɛyɛ dinn no ara, wo nsusuwii boaboa ano ba. Dadwen, nea atwam a wode bɛhwɛ bio, nhyehyɛe, akɔnnɔ a ɛto wo so prɛko pɛ sɛ wobɛsiesie biribi nnɔn dubaako anadwo a ɛnhia sɛ wosiesie no nnɔn dubaako anadwo.
Ntease bi wɔ hɔ a enti eyi ba nna bere no ara. Da no nyinaa, woma wʼadwene yɛ adwuma sɛnea adwene a ano yɛ den no tena akyi. Bere a wugyae na woda dinn no ara, kwan wɔ hɔ ma wɔn, enti wɔn nyinaa ba prɛko pɛ. Ɛnyɛ sɛnkyerɛnne sɛ biribi nye wɔ wo ho. Ɛyɛ nea adwene a enni adwuma yɛ wɔ da a ɛkanyan no awiei kɛkɛ.
Nneɛma kakra boa sen sɛ wobɛkaikai wo se:
Kyerɛw to hɔ ansa na woada, ɛnyɛ kontonkurowi no fi ase akyi. Nhomaketewa anammɔn a yɛkaa ho asɛm dedaw no wɔ hɔ ma eyi pɔtee. Sɛ wode ɔkyena nneɛma a wobɛyɛ ne wo dadwen a ɛso pa ara gu krataa so a, ɛma wʼamemene kwan sɛ ɛto fam, efisɛ wɔakora wɔn baabi a ɛyɛ asomdwoe a ɛnyɛ wo ti mu.
Ma wʼani nya biribi a ɛyɛ brɛoo a esi so. Ahome a wokan no brɛoo, sɛnea ntama no te wo ho, ndwomtsɛn a ɛyɛ dinn a wonim. Botae no nyɛ sɛ wobɛhyɛ wʼadwene ma ɛyɛ pampam, nea ɛnyɛ adwuma da. Ɛyɛ sɛ woma no biribi a ɛyɛ brɛoo na ɛyɛ ka a ɛbɛkura mu sen ɔhaw a ɛpɛ sɛ ɛwe no.
Na sɛ adwene bi kɔ so san ba a, bɔ mmɔden sɛ wo ne no rennko. Fa no si wʼadwene mu sɛ worehyɛ no nsoɔ ("nhyehyɛe, bio") na ma ɛnsen ntwa mu sen sɛ wo ne no begye akyinnye. Sɛ wo ne adwene ko a, ɛtaa ma ano yɛ den. Sɛ woma ɛba na ɛkɔ dinn a, ɛtaa ma ɛyera.
Bere a woda mpa so na woda so ahwɛ
Afotusɛm bi ni a ɛyɛ sɛnea ɛnteɛ bere a edi kan a wote no. Sɛ woada mpa so a wʼani da hɔ bɛyɛ simma 15 anaa 20 na nna mmae a, sɔre.
Ɛnyɛ sɛ wobɛhwɛ. Ɛnyɛ sɛ wobɛyɛ adwuma. Sɔre, kɔ dan foforo mu, ma kanea no nnõ, na yɛ ade dinn a ɛyɛ ka kakra kosi sɛ wo nna bɛba bio. Afei san kɔ da.
Eyi fi insomnia ho akwan a wɔasua yiye mu, na ntease no yɛ mmerɛw. Wʼamemene resua nea wo mpa no wɔ hɔ ma daa dinn. Bere a wode dɔnhwerew akyi dɔnhwerew da hɔ a wʼabofuw na wʼani da hɔ koraa no, wo mpa no nkakra nkakra bɛyɛ baabi a wo nipadua fa abata ani a ɛda hɔ ne ahopopo ho, a ɛma anadwo a edi hɔ no yɛ den. Sɛ wosɔre a, etwa saa abusuabɔ no mu. Ɛma wo mpa no kura adwene biako: nna. Saa nyansa koro no ara nti na abenfo kyerɛ sɛ fa mpa no ma nna (ne nna ho ade) sen sɛ wode bedi dwuma sɛ ofis a ɛto so abien anaa sini fie.
Sɛ wosɔre nnɔn baako anadwo a ɛte sɛ nkogu. Ɛnte saa. Worebɔ ade a worepɛ sɛ wosiesie no ho ban.
Nneɛma kakra a ɛsɛe nhyehyɛe no dinn
Anadwo dwoodwoo pa mpo betumi asɛe wɔ da no mu kan. Nea ɛtaa de ba no kakra:
- Caffeine a ɛda so reyɛ adwuma. Ɛtena wo system mu bere tenten sen sɛnea ani-da-hɔ nkate no tena. Sɛ nna yɛ den a, bɔ mmɔden twe wo kɔɔhwe anaa tii a etwa to no kɔ awia mfinimfini na hwɛ sɛ ɛboa anaa.
- Anadwo nsa biako. Nsa betumi ama wʼani kum mfiase, na afei ɛsɛe wo nna akyiri yi wɔ anadwo no mu, enti wonyan pii na woanhome yiye.
- Nhyehyɛe a ɛsakra kɛse. Sɛ woda kɔ anim nnɔnhwerew pii wɔ dapɛn awiei a ɛyɛ dɛ na afei ɛma wo dɔn yɛ basaa ɛduru Kwasida anadwo. Sɛ wokora wo sɔre bere pintinn, sɛ anadwo bɔne mpo a, ɛyɛ nneɛma a emu yɛ den pa ara a wubetumi ayɛ no mu biako.
- Dan a emu yɛ hyew dodo anaa ɛhyerɛn dodo. Mpadan a emu yɛ nwini, esum, na ɛyɛ dinn ma wo nipadua nya ade kakraa bi a ɛne no ko. Curtain a esiw hann anaa aniwa mask yɛ nneɛma a ne bo nyɛ den a ɛboa boro nea wɔhwɛ kwan.
Hwɛ sɛ eyinom mu biara nyɛ sɛ wobɛbɔ mmɔden kɛse sɛ wobɛda. Mmɔdenbɔ kɛse no ne ade biako a ɛtaa dane ani. Nna ba bere a wugyae sɛ wobɛtaa akyi na wode tebea no si hɔ ma ɛbɛba ankasa.
Ma no dapɛn abien
Anadwo dwoodwoo nhyehyɛe yɛ suban, na suban hia kwantempɔn kakra nso. Anadwo a edi kan no, sɛ woma kanea si fam na wode telefon to fam a, ebia ɛbɛyɛ sɛ biribiara nkɔ so. Ɛno yɛ daa. Woresan kyerɛ system bi a edii mfe pii ansa na sua ne nhyehyɛe a ɛwɔ mu seesei. Nnipa dodow no ara fi ase hu nsonsonoe wɔ dapɛn a ɛto so abien anaa mmiɛnsa no mu, bere a nhyehyɛe no gyae sɛ ɛyɛ adwumaden na ɛfi ase yɛ ade a ɛkyerɛ sɛ da no awie.
Sɛ woyɛ eyinom nyinaa a daa wɔ mu kɛse dapɛn kakra na wo nna da so asɛe pa ara a, ɛno fata sɛ wode di no aniberesɛm sen sɛ wode wo nsa beso mu denneennen. Nna mu a wuntumi nkɔ anaa wuntumi nna a ɛkɔ so dapɛn pii, anaa ɛresɛe wo nna, wʼadwene, anaa tumi a wode yɛ adwuma no, yɛ ade a dɔkota betumi aboa wo wɔ ho ankasa. Ayaresa pa, a wɔasɔ ahwɛ yiye wɔ hɔ ma insomnia a ɛkɔ so, na nea edi kan a etu mpɔn pa ara no nyɛ aduru. Sɛ nna a wuntumi nnya no ba a ehu kɛse, adwene a abu fam a ɛnsɔre, anaa nsusuwii a ɛhunahuna wo ka ho a, mesrɛ wo ntwɛn nko mma ɛntwam. Yɛ wo nsa kɔ ɔbenfoɔ, anaa crisis line, ntɛm sen akyiri.
Anadwo dwoodwoo nhyehyɛe rentumi nsiesie biribiara, na ɛnte sɛ ɛsɛ sɛ ɛyɛ saa. Nea ɛtumi yɛ ne sɛ ɛma wo nipadua ade biako a abɔ ho mpaebɔ dinn fi tete: bere kakra, kanea a adwo kakra, ne nsɛnkyerɛnne a emu da hɔ sɛ awie ayɛ asomdwoe sɛ wobɛma da no akɔ.
Nsɛm a ɛkyerɛɛ
- Cleveland Clinic, Rest Easy: 8 Ways To Improve Your Sleep Hygiene
- Cleveland Clinic, Cognitive Behavioral Therapy for Insomnia (CBT-I): What It Is
- NHS inform, Sleep problems and insomnia self-help guide
- The University of Texas at Austin, Take a Warm Bath 1-2 Hours Before Bedtime to Get Better Sleep, Researchers Find