Afotusɛm ntiantia
- Alcohol helps you fall asleep but fragments the night.
- Keep a sparkling water or tea ready as a swap.
- Try a few alcohol-free days each week and notice the difference.
Hwie nsã gu bere a ɛda awie a, ɛbɛtumi ate sɛ ɔhome a wugye. Mmati no si fam. Dede a ɛwɔ wo tirim no yɛ komm kakra. Nnipa pii deɛ, ɛno ne deɛ ɛyɛ wɔn anigye nyinaa, ɔkwan ketewa a wobɛtumi de wɔn ho ato so a wode yi ɛhye no kakra.
Yɛmma ha sɛ yɛrebɔ obi nsateaa. Nsã afra awoda, anaaduo aduane, ne Fiada anwummerɛ a ɛyɛ daa mu, na nnipa pii a wɔnom no nni ɔhaw mu. Nanso esiane sɛ asetena a nsã wɔ obi nsa mu pii no wɔfa no sɛ ɛnha obiara anaa ɛyɛ aniwu nti, ɛyɛ den sɛ wobɛnya nkyerɛkyerɛmu a emu da hɔ a ɛfa deɛ ɛrekɔ so wɔ wo nipadua ne wo nkate mu ankasa ho. Enti, baako ni, a wɔakyerɛw ama obi a ɔpɛ sɛ ɔte nka sɛ ne ho atɔ no na ne ho ye ara kwa.
Ahomegyeɛ no yɛ nokware, na deɛ ɛsan ba no nso saa ara
Nsã yɛ deɛ ɛma adwene brɛ ase, a ɛkyerɛ wɔ ha sɛ ɛma wo amene mu adwumayɛ kɔ brɛoo. Ɛno nti na nsã baako anaa mmienu betumi ama wo ho ayɛ komm. Ɛhye no yɛ mmerɛw efisɛ wɔde wo ahoma adwumayɛ kuw rebrɛ ase ankasa.
Deɛ ɛkyere no ne deɛ ɛba akyiri. Sɛ nsã no fi wo nipadua mu wɔ nnɔnhwerew kakra a ɛdi hɔ no mu a, wo amene san dane kɔ ɔfa foforo so de hyɛ ananmu. Nnipa pii deɛ, saa nsane no pue sɛ ehu yareɛ a ɛba da a edi hɔ, a ɛtɔ da bi a wɔfrɛ no "hangxiety," nkate a ɛyɛ popopo, a ɛyɛ kakraa, a ɛda nhyɛn so a ɛne sɛnea anadwo no yɛɛ anigye no nni biribiara yɛ. Ade a wode nsa kaa sɛ wo ho bɛtɔ wo no betumi ama wo ho ayɛ wo hu kɛse da a edi hɔ awia.
Ɔdɔnsen bi hintaw mu. Sɛ wonom nsã sɛ wode bɛyɛ ehu yareɛ komm, na nsanom no pia wo ehu yareɛ kɔ soro da a edi hɔ a, ɛyɛ mmerɛw sɛ wobɛfa nsã foforo sɛ wode bɛsiesie bio. Sɛ wuhu saa nhyehyɛe no a aniwu nni mu no, ɛtaa yɛ ade a mfaso wɔ so koraa a onipa betumi ayɛ.
Deɛ ɛyɛ wo nna
Eyi yɛ nnipa nwonwa, efisɛ nsã betumi ama woada ntɛm. Ɛno ne ne nnaadaa. Nsã boa wo ma woda, na afei ɛsɛe saa nna no su komm.
Bere a wo nipadua di nsã no ho dwuma wɔ anadwo no fa a ɛto so mmienu no mu a, nna no bubu mu na ɛyɛ kakraa. Wo nna a emu dɔ a ɛsiesie wo no yɛ kakraa, wonyan mpɛn pii, na wonyan anɔpahema a wo ani da hɔ tee. NIAAA kyerɛ abusuabɔ a ɛsan ba a ɛda nna a ɛnyɛ pa ne nsanom ntam, a baako biara ma ɔfoforo aduan. Wonyan a wode dɔn kyerɛ a wo home ye nanso wo tirim yɛ kusuu, wabrɛ, na wo bo fuw ntɛm.
Ma obiara a ɔde nteɛmu, kommyɛ, ne nna pa di dwuma sɛ ɔde bɛma ne adwene akari pɛ no, eyi ho hia. Nna a asɛe ma biribiara yɛ den da a edi hɔ, wo nkate, wo aboterɛ, wo nteɛmu, wo akɔnnɔ a wode bɛyɛ nneɛma pa a anka wopɛ sɛ woyɛ.
Nkate, wɔ bere tenten mu
Ɛtɔ da bi a wode nsã gye wo ahome yɛ ade. Sɛ wode wo ho to nsã so daa sɛ wode bɛhwɛ sɛnea wote nka no yɛ ade foforo, na bere kɔ so a ɛtaa ko tia wo.
WHO kyekye nsanom ne adwene mu yare a ehu yareɛ ne adwennimhaw ka ho. Abusuabɔ no kɔ akwan abien nyinaa so. Adwene a ɛyɛ kusuu ne dadwen tumi twe nnipa kɔ nsã so ma awerɛkyekye, na nsanom a ɛdɔɔso a ɛkɔ so betumi ama adwene a ɛyɛ kusuu ne dadwen ado mu. Ɛyɛ den sɛ wobɛhunu deɛ ɛde baeɛ, deɛ nokware ne deɛ nti a sɛ wobubu ɔdɔnsen no baabiara a ɛtaa boa nneɛma no nyinaa.
Nnipa pii a wɔtew so, sɛ ɛyɛ kakraa mpo, hunu sɛ wɔn nkate tebea so na wɔn nna tɔ wɔn yam wɔ nnawɔtwe abien mu. Ɛnyɛ sɛ wɔyɛɛ biribi a ɛyɛ akokoduru. Wogyaee mframa ketewa a ɛbɔ wɔn da biara ko a wɔreko ho.
Enti dodow a ɛfata ne dɛn
Ɛha na nokwaredie ho hia sen ahotɔ. WHO gyinabea a ɛwɔ hɔ seesei no yɛ pefee: nsã dodow biara nni hɔ a asiane nni mu, na dodow a ɛsua mpo soa asiane bi. Nsã yɛ ade a wɔahu pefee sɛ ɛde kɔnsa yare ahorow bi ba, na ɔsɛeɛ a emu yɛ den koraa fi nsanom a ɛdɔɔso anaa ɛyɛ daa.
Nanso, asiane nyɛ nyinaa-anaa-hwee, na "asiane bi" ne "ɛyɛ obiara hu" nyɛ pɛ. Sɛ wopaw sɛ wobɛnom a, akwankyerɛ a asiane sua wɔ mu ma wo nhwɛso:
- CDC kyerɛ nsanom a ɛyɛ pɛɛ sɛ nsã baako da biara ma mmaa na mmienu ma mmarima, na ɛkyerɛ sɛ kakraa ye ma asiane sen pii.
- Sɛ wobɛhunu deɛ nsã baako a wɔde si gyinapɛn yɛ ankasa no, ɛho hia, efisɛ deɛ wode hwie gu wɔ fie a ɛdɔɔso no betumi ayɛ mmienu komm. Bɛyɛ: biibi ohaha aunsi 12, wain kuruwa aunsi 5, anaa spirits shɔt aunsi 1.5.
- Nna kakra a nsã nni mu wɔ nnawɔtwe biara mu, na wonkora wo nsã so mma anadwo baako a ɛyɛ den, ne mmienu nyinaa tew ɔhaw a ɛda wo nipadua so.
Eyinom mu biara nyɛ atemmu a ɛfa wo ho. Ɛyɛ asaase no su nko ara, sɛnea wo gyinae bɛyɛ wo dea a nimdeɛ wɔ mu.
Sɔhwɛ nketewa a ɛfata sɛ wobɛsɔ
Sɛ wopɛ sɛ wuhu sɛ nsã reboa wo anaa ɛrebɔ wo ka komm a, ɛnsɛ sɛ wosesa biribiara. Sɔ sɔhwɛ a asiane nni mu hwɛ.
- Paw bere. Nnawɔtwe abien anaa abiɛsa a nsã nni mu, anaa ɛsua kɛse, ware araa sɛ wobɛte nsonsonoeɛ.
- Hwɛ wo nna ne wo anɔpa. Nnipa pii hunu sɛ wɔda brɛoo kakra nanso wonyan a wɔn ani so tee, na wɔn ahoɔden gyina pintinn na anɔpa hu a ɛyɛ kakraa no sua.
- Ma biribi a wode bɛsesa nsia nni hɔ. Nsu a mframa wom a lime wom, biibi a nsã nni mu, tii a ɛyɛ hyew, anaa adeɛ a wode brɛ wo ho ase ankasa te sɛ nantew anaa adware a ɛyɛ hyew betumi ahyɛ bere a ɛda awie a anka nsã hyɛ mu no ma.
- Bɔ deɛ na nsã reyɛ no din. Sɛ na ɛsoa wo nhyɛsoɔ awerɛkyekye, wo ne nnipa ntam mmerɛwyɛ, anaa wo afannaa a, ɛboa sɛ wode saa adwuma no bɛma biribi foforo boapa sen sɛ wobɛyi nsã no afi hɔ na wo anidaso kɛkɛ.
Wobɛtumi asi gyinae sɛ wain kuruwa wɔ nnawɔtwe awieeɛ yɛ anigye ankasa a ɛfata sɛ wokora so. Wobɛtumi ahunu sɛ ɛho nhia wo. Mmienu nyinaa ye. Asɛm titiriw no ne sɛ wobɛpaw, na ɛnyɛ sɛ wode wo ho bɛkɔ kwa.
Bere a ɛboro su so
Ɛtɔ da bi a abusuabɔ a wo ne nsã wɔ no gyae sɛ ɛyɛ deɛ wopaw. Nsɛnkyerɛnne kakra a ɛyɛ nokware a ɛkyerɛ sɛ ɛfata sɛ wo ne obi kasa: woabɔ mmɔden sɛ wobɛtew so nanso woantumi, nsanom rema wo ne nnipa ntam, wo adwuma, anaa wo apɔwmuden yɛ den, wohia pii sɛ wode bɛnya deɛ ɛkɔ so korɔ no ara, anaa wote nka sɛ wo ho wosow, ehu yare wo, anaa wo ho nye bere a wonnom a.
Sɛ emu bi ka wo a, mesrɛ wo, hu nneɛma mmienu. Deɛ edi kan, eyi taa ba, ɛtaa ba sen sɛnea kommyɛ a atwa ho ahyia no kyerɛ, na ɛnyɛ suban mu sintɔ. Deɛ ɛto so mmienu, wɔtumi sa yiye, na wonhia sɛ wo nko ara hwehwɛ ho ano aduru. Dɔkota yɛ baabi pa a atemmu nni mu a wode fi ase, na wɔbɛtumi akyerɛ wo mmoa a ɛfata wo. Sɛ wugyae prɛko pɛ ma wo nipadua yare a, ɛno yɛ aduru ho asɛm, ɛnyɛ ahoɔden asɛm, na ɛsɛ sɛ ayaresani kyerɛ kwan ma ɛyɛ a ahobammɔ wom.
Sɛ wopɛ sɛ wo ho dwo wo na wo ho yɛ komm wɔ da a ɛyɛ den awieeɛ no yɛ nnipasu nneɛma a ɛyɛ kɛse koraa. Botaeɛ no nyɛ sɛ wobɛyi no afi wo nsam. Ɛyɛ sɛ wobɛhwɛ ahu sɛ ade a wode wo nsa ka no de rema wo ankasa.
Nsɛti
- World Health Organization, Alcohol (fact sheet)
- Centers for Disease Control and Prevention, Moderate Alcohol Use
- National Institute on Alcohol Abuse and Alcoholism, Alcohol's Effects on Sleep