Afotusɛm ntiantia
- Leave the bed when sleep won't come.
- Turn the clock away from you.
- Write the urgent thought down, handle tomorrow.
Ɛyɛ anadwo nnɔn abien. Woada mpa no mu dɔnhwerew baako. Ebia mmienu. Woadane sumii no kɔ ɔfa a ɛyɛ nwunu so, wode wʼakyi ada, wo nkyɛn mu, wo nkyɛn baako no. Wo honam abrɛ. Wʼadwene da hɔ pintinn, redwennwen ɔkyena nhyiamu ho, biribi a wokaa wɔ 2014 mu, sɛ wokaee sɛ wobɛto kaa no ano anaa. Na yeinom nyinaa ase no, dadwene a ɛyɛ den: sɛ manna ntɛm a, ɔkyena asɛe.
Saa adwene a etwa toɔ no reyɛ ɔsɛeɛ kɛse sene sɛnea wobɛsusu.
Yɛkyerɛw yei maa anadwo a worefa mu seesei yi, ne anadwo dodoɔ a ebia ɛreboaboa ano wɔ akyi. Emu biara nfa mmɔdenbɔ a ɛyɛ den ho. Nna yɛ nneɛma kakra a ɛwɔ abrabɔ mu a sɛ wotaa no den a, ɛkɔ akyirikyiri no bi.
Deɛ enti a mmɔdenbɔ sɛe adeɛ
Nna nyɛ adeyɛ. Ɛte sɛ wo-ho-a-wode-bɛto-mu, biribi a wo honam yɛ ne ho bere a tebea no ayɛ pɛ. Wuntumi mfa wo pɛ nyɛ sɛnea wode wo pɛ sɔre gyina hɔ anaa woma email kɔ. Enti bere a woda hɔ rebɔ mmɔden sɛ wobɛma aba no, wode adwinnadeɛ a ɛnteɛ ankasa redi dwuma. Mmɔdenbɔ no ankasa ma wʼani da hɔ.
Mfiri a ɛyɛ komm wɔ ase. Nhyehyɛeɛ abien na ɛsi bere a woda. Baako yɛ nna nhyɛsoɔ, ɔbrɛ bi a ɛkɔ soro bere tenten a woanna no. Baako yɛ wʼafiri mu dɔn, a ɛhwɛ wo nna so wɔ awia-ne-anadwo nhyehyɛeɛ so. Sɛ yeinom abien hyia a, nna ba ntɛm. Sɛ wɔnhyia, anaa adwennwene de anidɔ hyɛ wo nhyehyɛeɛ ma a, wonya wʼani-da-hɔ-nanso-wʼabrɛ atenka a ɛyɛ ya paa wɔ anadwo dasuom.
Ade a ɛyɛ bɔne paa a wobɛyɛ ne deɛ yɛn mu dodoɔ no ara yɛ a yɛnnsusu ho: tena mpa no mu, mua wʼani, rebɔ mmɔden. Anadwo biara, ɛno kyerɛ wʼamoa adesua a ɛyɛ nwonwa. Mpa dane baabi a woda hɔ a wʼani da hɔ na wo werɛ how. Wʼanwankora fi aseɛ bata ntoma no ne ani-da-hɔ na ɛnyɛ ahomegyeɛ. Sɛɛ na anadwo a ɛyɛ den kakra dane su brɛoo.
Deɛ wobɛyɛ anadwo nnɔn abien
Sɛ wʼani ada hɔ deɛ ɛte sɛ simma dunum anaa aduonu na woreyɛ den a, sɔre.
Yɛnim. Ɛyɛ deɛ ɛne deɛ wopɛ sɛ woyɛ no bɔ abira. Nanso saa adeyɛ baako yi, sɛ wofi mpa no mu bere a nna mmɛ no, yɛ adwinnadeɛ a adansedeɛ wɔ akyi a nna ho abenfoɔ wɔ no mu baako. Wɔfrɛ no stimulus control, na ntease no yɛ tiawa: wopɛ sɛ wʼamoa sua sɛ mpa kyerɛ nna, ɛno nko ara. Sɛ woda hɔ na wo werɛ how a, ɛkyerɛ no deɛ ɛne no bɔ abira.
Enti sɛɛ ne ɔkwan a ɛyɛ adwuma wɔ abrabɔ ankasa mu:
- Sɔre fi mpa no mu na kɔ dan foforɔ mu, anaa kɛkɛ no, kɔtena akonnwa so. Ma kanea no nyɛ kakra na ɛnyɛ hyew.
- Yɛ biribi a ɛdwo na ɛyɛ pɛtɛɛ kakra. Kenkan nkrataa nwoma bi nkratafa kakra. Bobɔ ntadeɛ. Tie biribi a ɛdwo. Botaeɛ no ne sɛ ɛbɛyɛ brɛoo, na ɛnyɛ sɛ ɛbɛkanyan, enti adwuma biara nni mu, screen a ɛhyerɛn biara nni mu, asɛmmɔne-twe biara nni mu.
- Twɛn nna asorɔkye ankasa no, ani a ɛyɛ duru, atenka a wʼani fi kasamu no so. Ɛnyɛ ɔbrɛ kɛkɛ. Nna ankasa.
- Afei san kɔ mpa no mu. Sɛ nna nn ba kɛkɛ a, sɔre na yɛ no bio. Mpɛn dodoɔ a ɛhia.
Ɛte sɛ deɛ ɛrenyɛ adwuma anadwo a ɛdi kan. Gyina mu. Worema afiri mu nkitahodie ayɛ foforɔ, na ɛno gye anadwo kakra, na ɛnyɛ baako. Nnipa dodoɔ no ara a wɔde wɔn ho ma stimulus control no hunu sɛ mpa no fi aseɛ twe wɔn kɔ nna mu ntɛm, efisɛ wɔn amoa asan asua deɛ ɛyɛ.
Ade baako a wonnyɛ: nhwɛ dɔn no. Sɛ wohwɛ bere no a, ɛnyɛ hwee na mmom ɛma akontabuo a ɛfa nna a worennya so no kɔ soro, na saa akontabuo no yɛ adwuma a ɛhyɛ dadwene a ɛrema woanna no mu den. Dane dɔn no fi wo so.
Bere a wʼamoa rentumi nnyae kasa
Nnipa pii deɛ, ɔhaw no nyɛ honam, ɛyɛ adwene a ɛretu mmirika. Adeyɛ list no, agorɔ a ɛsan rebɛ, sɛ-ɛba-a nsɛm. Anadwo dwo, na ti a ɛdwo ne baabi a nsɛnnennen a wɔnnyɛ wie ba sɛ wɔbɛtie wɔn.
Nneɛma kakra boa ampa wɔ ha.
Fa krataa si mpa no ho. Sɛ adwene bi ba a ɛkyerɛ sɛ ɛho hia a, kyerɛw no nkyerɛwde baako mu na ka kyerɛ wo ho, nokware mu, sɛ wobɛhwɛ ho ɔkyena. Sɛ woyi fi wʼadwene mu de gu krataa so a, ɛma wʼamoa kwan sɛ ɛbɛgyae ne dwene sɛnea worenwerɛ no.
Sɔ dadwene tokuro hwɛ anwummerɛ kane. Yi simma du anaa dunum, ansa na wokɔda, fa dwennwen deɛ ɛwɔ wʼadwene mu ho na kyerɛw anammɔn a edi hɔ biara. Ɛte sɛ deɛ ɛyɛ mmerɛ dodo. Deɛ ɛyɛ ne sɛ ɛma wo dadwene baabi a wɔahyehyɛ ato hɔ a wɔbɛtena, sɛnea ɛrenyɛ den sɛ wɔbɛto ahyɛ wo so anadwo dasuom.
Na sane awerɛhoɔ kɛse no mu. Adwene a ɛse "sɛ manna a, ɔkyena asɛe" no nyɛ nokware sɛnea ɛte nka anadwo nnɔn abien no. Nnipa yɛ wɔn nneyɛɛ, mpɛn pii yiye, wɔ anadwo a ɛyɛ tiawa akyi. Sɛ wokae wo ho sɛ anadwo bɔne baako so wobɛtumi atra ase a, ɛyi nhyɛsoɔ no bi fi wo so, na nhyɛsoɔ no na ɛyɛ deɛ ɛrema woanna fi aseɛ no bi.
Awia adeyɛ a ɛsi wʼanadwo gyinaeɛ
Deɛ ɛsi anadwo nnɔn abien no gyina gyinaebɔ a wuyiyii dɔnhwerew dodoɔ a atwam so. Nneɛma kakra a ɛfata sɛ wunim:
Caffeine tena hɔ kyɛ sene sɛnea nnipa susu. Ɛwɔ fã abien (half-life) a ɛyɛ bɛyɛ dɔnhwerew anum anaa nsia, a ɛkyerɛ sɛ awia kɔfe no fã bɛtumi atena wo nipadua mu wɔ nna bere mu. Wɔ nhwehwɛmu a wɔahwɛ so bi mu no, caffeine dodoɔ bi a wɔnomee dɔnhwerew nsia ansa na wɔkɔda mpo sɛee nna a wotumi susu. Sɛ ɛyɛ wo den a, sɛ wobɛgyae ntɛm (te sɛ, ansa na awiabere mfimfini) yɛ nsesa a ɛyɛ mmerɛ a ɛsoɔ aba mu paa.
Ma wo sɔrebere nyɛ pɛ daa, sɛ anadwo a ɛyɛ den akyi mpo. Ɛyɛ deɛ ɛhyɛ wo sɛ woda kɔ akyiri sɛnea wobɛnya ahome, nanso sɔrebere a ɛyɛ pɛ daa ne deɛ ɛkyekye wʼafiri mu dɔn. Anɔpa no reyɛ adwuma kɛse ama anadwo yi sene sɛnea wobɛsusu.
Ma wo ho ahomegyeɛ ankasa. Kanea a ɛhyerɛn ne screen a ɛyɛ anadwo dasuom no ka kyerɛ wʼamoa sɛ ɛda so yɛ awia. Dɔnhwerew fã a kanea no asi fam, na ɛyɛ brɛoo ansa na woakɔda, kanea no asi, nhyehyɛeɛ a ɛdwo, adwuma biara nni mu, boa nna mu nkɔ.
Nsã yɛ adamfo a ɛyɛ atorofoɔ wɔ ha. Ɛtumi ma woda ntɛm, nanso ɛsɛe wo nna fã a ɛto so abien wɔ anadwo no mu, na ɛno na enti a wonyan anadwo nnɔn mmiɛnsa wɔ nsã abien akyi.
Yeinom mu biara nyɛ anwanwadeɛ wɔ ne nko ara so. Sɛ wɔbom a wɔdane mfasoɔ no.
Bere a ɛsen mmerɛ a ɛyɛ den kakra
Ɛkamfo sɛ obiara wɔ anadwo a ɛyɛ den. Adapɛn a ɛyɛ den, akɔdaa foforɔ, jet lag, dadwene a ɛrennyae, yeinom ba na ɛkɔ, na ɛnyɛ insomnia. Ɛyɛ abrabɔ kɛkɛ.
Ɛfata sɛ wo ne dɔkota kasa bere a ɔhaw no atena hɔ: bere a wʼanya ɔhaw wɔ nna anaa nna mu tena ho anadwo dodoɔ no ara adapɛn kakra anaa ɛboro saa, na ɛrehwie agu wo nna mu sɛ ɔbrɛ, atenka a aba fam, adwene a ɛnsi biribi so, anaa abufuw a ɛba ntɛm wɔ nnipa a wodɔ wɔn ho. Saa nhyehyɛeɛ no wɔ din, na deɛ ɛho hia kɛse no, ɛwɔ ayaresa a ɛyɛ adwuma.
Insomnia a ɛkɔ so daa no, ayaresa a ɛdi kan no nyɛ aduru. Ɛyɛ nhyehyɛeɛ a ɛyɛ tiawa a wɔahyehyɛ a wɔfrɛ no cognitive behavioral therapy for insomnia, anaa CBT-I. Ɛboaboa adwinnadeɛ a yɛaka ho asɛm wɔ soro no ano, stimulus control, dadwene ho adwuma, bere a wotwɛ wɔ mpa no mu ho hwɛyiye, kɔ adapɛn kakra a wokyerɛkyerɛ mu, na ayaresa akuo akɛseɛ kamfo kyerɛ no anim sen nna aduru efisɛ deɛ ɛfiri mu ba no taa tena hɔ. Nnipa dodoɔ no ara a wɔyɛ no da yiye kɛse, na wɔkɔ so da yiye nhyehyɛeɛ no awie akyi. Bisa dɔkota fa ho. Akwankyerɛ a ɛyɛ pa a wode boa wo ho nso wɔ hɔ sɛ ayaresafoɔ nyɛ mmerɛ sɛ wobɛnya.
Asɛm a etwa toɔ ma anadwo a wowɔ mu yi. Sɛ woda hɔ kenkan yei a, ade a ɛyɛ adɔeɛ paa a wobɛyɛ ne sɛ wobɛgyae sɛ wobɛkyerɛ wo ho ho. Ahomegyeɛ ho hia mpo bere a nna mmɛ. Sɛ woda dan a ɛyɛ sum mu komm, gye wʼahome brɛoo, no nyɛ hwee. Nna bɛhunu wo bere a wugyae sɛ wugyina ɛpono no ano retwɛn no.
Nkyerɛaseɛ
- Cleveland Clinic, Cognitive Behavioral Therapy for Insomnia (CBT-I)
- NHS inform, Sleep problems and insomnia self-help guide
- National Center for Biotechnology Information, Cognitive Behavioral Therapy for Insomnia (CBT-I): A Primer
- National Center for Biotechnology Information, Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed