Afotusɛm ntiantia
- Aim for seven to nine hours nightly.
- Wake at the same time most days.
- Put screens down an hour before bed.
Yɛfa nna sɛ ade a yebetumi agyaw mu sen biribiara a ɛwɔ nhyehyɛeɛ no so. Bere biara email biako ka ho, episode biako ka ho, ntease biako ka ho a enti yɛda hɔ kyɛ. Nipadua tua saa nnɔnhwerew a yɛagye no boseasɛm no ka komm, na ɛtaa nyɛ prɛko, na ɛno ankasa nti na ɛyɛ mmerɛw sɛ yɛkɔ so gye boseaa.
Ɛboa sɛ wubehu nea wuredi nsesa ankasa. Nna nyɛ ahomegyebere kɛkɛ. Ɛyɛ adwuma a ɛho hia pa ara a wo nipadua yɛ no bi, na ɛtumi yɛ no bere a woada nko ara.
Wo koma nya ahomegye a ɔrentumi nnya wɔ ɔkwan foforɔ biara so
Bere a woada nna pa mu no, wo mogya mu ahoɔden si fam. Saa anadwo si fam no yɛ ahomegye ankasa ma wo mogya nhyehyɛeɛ, dɔnhwerew bi a wo koma ne wo ntini di dwuma a ɛnyɛ den. CDC kyerɛ sɛ bere a nna sɛe no, wo mogya mu ahoɔden kɔ soro kyɛ sen sɛnea ɛsɛ sɛ ɛyɛ, na bere kɔ a, ɛyɛ den ma nhyehyɛeɛ no nyinaa.
Su no da adi wɔ akontaa mu. Mpanyimfo a wɔda nnɔnhwerew a ɛnnu ason daa no betumi aka apɔwmuden ho haw a emu yɛ den, a koma yare ka ho. Nna ne bere a wo koma ne mogya ntini sa wɔn ho na wɔsiesie wɔn ho. Sɛ wugyaw mu pii a, ɛnde woregyaw siesie no mu.
Wo banbɔ nhyehyɛeɛ yɛ wɔn adwuma anadwo
Ntease bi wɔ hɔ a enti wokɔn dɔ nna bere a yare bi reba wo so. Wo banbɔ nhyehyɛeɛ yɛ n'adwuma pii bere a woada, na ne fa bi yɛ adwuma kɛse wɔ bere pɔtee mu, a nna mu ka ho. Bere a daa wonnya ahomegye a ɛdɔɔso no, nipadua banbɔ a etia mmoawa no nyɛ adwuma yiye, na ɛyɛ wo mmerɛw sɛ wobɛnya yare biara a ɛnam.
Enti anadwo a woda hɔ kyɛ sɛnea wobɛkɔ so no taa yɛ anadwo a ɛma wʼabue kwan ama atiridiinini a ɛnam wʼadwumayɛbea hɔ. Ahomegye nyɛ akatua a wonya efisɛ wowɔ apɔwmuden. Ɛyɛ sɛnea wokɔ so wɔ saa no bi.
Ɔkɔm ne mogya mu asikyire sesa komm
Nna a ɛsua twe hormone a edi akɔnnɔ so no. Sɛnea NHLBI kyerɛ no, bere a wonnya nea ɛdɔɔso a, wo ghrelin (a ɛka sɛ "didi") kɔ soro bere a leptin (a ɛka sɛ "woamee") si fam. Nea efi mu ba ne sɛ ɔkɔm de wo da a edi hɔ no, na mpɛn pii wode wo nsa ka carbohydrate a emu yɛ duru ntɛm, na ɛnyɛ pɛ a wonni ahoɔden nti. Wo honam mu nneɛma na ɛdan pono no anadwo.
Nna a wode hwere no nso pia mogya mu asikyire kɔ soro. NHLBI kyerɛ sɛ nna a ɛnnɔɔso betumi ama wo mogya mu asikyire ako soro asen sɛnea ɛsɛ sɛ ɛyɛ, na bere kɔ a, ebetumi ama type 2 asikyiresampɛ asiane akɔ soro. Eyinom mu biara nsi anadwo bɔne baako akyi. Ɛkɔ soro, dapɛn akyi dapɛn, efi su a nna sua dodo.
Dodow a ɛdɔɔso
Mpanyimfo dodow no ara, botae no ne nnɔnhwerew ason kosi akron wɔ anadwo, na nhwehwɛmu kyerɛ sɛ nnɔnhwerew ason kosi awotwe no ne aduasɛm ho asiane a ɛba fam ne mogya mu ahoɔden a ɛkɔ soro ho. Sɛ saa dodow no te nka sɛ ɛware seraseraa mprempren a, ɛnyɛ wo nkutoo, na botae no nyɛ pɛyɛ.
Adeyɛ nketenkete a egyina pintinn taa yɛ adwuma sen nsakraeɛ kɛse a ɛyɛ hu.
- Ma wo nyanbere nyɛ pɛ daa, dapɛn awiei mpo. Su a egyina pintinn yɛ mmerɛw ma wo nipadua sen dabere a ɛyɛ pɛ nko ara.
- Ma wo ho kwan na woagye w'ahome. Dum kanea na fa telefon no to hɔ simma 30 kosi 60 ansa na woakɔda.
- Hwɛ nneɛma a wode hyɛn mu anwummerɛ. Caffeine tena hɔ dɔnhwerew pii, na nsa bubu wo anadwo no fa a ɛto so abien mpo bere a ɛboa wo ma woada.
- Nya awia hann anɔpa. Ɛboa ma ɛhyehyɛ wo mu dɔn a ɛka kyerɛ wo bere a nna bɛba wo so akyiri yi.
Ɛho nhia sɛ wosiesie eyinom nyinaa. Yi biako. Bɔ ho ban dapɛn abien. Ma nkonimdi a ɛyɛ mmerɛw no nkɔ soro ansa na woakɔfa nea ɛyɛ den no.
Bere a ɛboro nhyehyɛeɛ a adwuma adɔɔso so
Ɛtɔ da a ɔhaw no nyɛ nea woapaw, ɛyɛ sɛ nna mpɛ sɛ ɛba anaa ɛnkura. Sɛ daa woda hɔ a w'ani nkum ɛnam mmɔdenbɔ ankasa akyi, wonyan a wonnyaa ahome biara ɛmfa ho dɛn na woda bere tenten sɛn, woworɔw denneennen na wopɔ ahome anaa wugyae home (sleep apnea sɛnkyerɛnne), anaa wo nna te nka sɛ ɛreyɛ ketewa ɛnam ɔbrɛ mu duru ase a, ɛno fata sɛ wo ne dɔkota bedi ho nkɔmmɔ. Eyinom yɛ nea ɛtaa ba na wotumi sa, na ɛho nhia sɛ wode w'ankasa ahoɔden faako so.
Nna ho haw a ɛkɔ so no ne werɛ nso bom kɔ. Nna bɔne betumi ama ahopopo ne were a ɛyɛ basaa akɔ soro, na ahopopo ne were a ɛyɛ basaa sɛe nna, nkontaabɔ a ɛyɛ den sɛ wo nko ara bebubu mu. Sɛ ɛno te sɛ baabi a wowɔ a, sɛ wobɛka akyerɛ dɔkota anaa ayaresafo no yɛ nneɛma a mfaso wɔ so a wubetumi ayɛ ama wo nipadua ne w'adwene nyinaa no mu baako.
Nnɔnhwerew a wode ma nna san no nyera. Ɛyɛ nea ɛyɛ siesie a ɛma w'asetena no nkae yɛ adwuma.
Mfiridihyia
- National Heart, Lung, and Blood Institute (NIH), How Sleep Affects Your Health
- Centers for Disease Control and Prevention, About Sleep and Your Heart Health