Anadwo a Edi Adeɛ Kɛse Anim: Simma Aduonu Mmuo

Sɛ ɛyɛ anadwo dɔn du a, na adwuma no awie kɔ ne pɛpɛɛpɛ. Wunim asɛm no, fael no awie, bag no nso woasiesie no bɛyɛ pɛpɛɛpɛ, na ɔkyena ne da a woasiesie wo ho ama no nnawɔtwe. Saa dɔn yi ara na ɛkyerɛ sɛnea nsiesiei no dodow a wubetumi de adi dwuma ampa, na obiara mmpɛ nhyehyɛe mma ho.

Deɛ ɛtaa ba mmom ne sɛ wode wo ho kɔ nkakrankakra. Wosan yɛ wo nsɛm no ho biako bio. Wosan hwɛ slide a ɛnyɛ nsonoe biako bio. Adwene bi a ɛba akyiri wɔ dɔn 11:40 anadwo a ɛte sɛ nea eye yiye na ɛhia sɛ wosan kyerɛw bio na woafa ho hyia. Sɛ ɛduru anɔpa dɔn baako a, adwuma no ayɛ soronko kakraa bi pɛ, nanso wo de woayɛ mmerɛw kɛse, na eyi yɛ nsesa bɔne wɔ da biara mu, na ɛyɛ deɛ enye koraa wɔ saa da yi mu.

Anwummere yi wɔ ɔkwan pa bi, na egye simma aduonu bɛboro. Ɛwɔ mfitiase pefee, awiei pefee, ne gyinabea a wo ne wo ho penee ho ansa. Frɛ no mmuo.

Dɛn na ɛsɛ sɛ meyɛ anadwo a edi nsɛmmisa kɛse, nkyerɛkyerɛ anaa nsɔhwɛ kɛse anim?

Yɛ mmuo a egye simma aduonu na afei gyae. Fa biribiara a wobɛfa akɔ no gu baabiara, kan wo mfitiaseɛ nsɛm no pɛnkoro denneennen, kyerɛw ɔkyena nneɛma mmiɛnsa a wobɛyɛ wɔ kaad baako so, na muo fael no ma anadwo.

Ɔkwan no yɛ pɛ sɛ ɔkyena yɛ nsɛm a wode bɛtu mmirika akyerɛ nnipa, nsɛmmisa a ɛto dwa, nsɔhwɛ, anaa nea wɔsɔ wo hwɛ. Anammɔn ahodoɔ no gyina saa nhyehyɛe yi so wɔ nea enti. Ade a ɛfa wo ho kan, ɛfiri sɛ ɛno na ɛyɛ mmerɛw sɛ wobɛwie na deɛ wowie no ma wo dwo. Wo mfitiaseɛ nsɛm to so mmienu, ɛfiri sɛ ɛno nkutoo na ɛfata sɛ wode wo nsa ka anadwo yi. Kaad no to so mmiɛnsa, ɛfiri sɛ ɛdane biribiara a ɛda so ara sen wɔ wo tirim ma ɛyɛ adeɛ a wobɛtumi ahwɛ ɔkyena, sen sɛ ɛbɛyɛ nsɛm nhyehyɛe a ɛsɛ sɛ wokura mu daa.

Afei anammɔn a ɛto so ɛnan, deɛ ɛboa ampa ne no: gyae. Ɛnyɛ 'twa wo ho dwo akyiri yi,' ɛnyɛ 'hwɛ bio wɔ mpa so ansa.' Muo laptop no, fa kaad no gu bag no mu ka nneɛma a aka no ho, na ma ɔkyena nya wo a woada.

Adɛn nti na nsiesie a wɔde ka ho gyae mmoa wɔ bere bi mu?

Ɛfiri sɛ wɔ berɛ bi akyi, ɛnyɛ deɛ wonim ho na woreka ho, na mmom nea ɛsɛ sɛ wohwɛ so na woreka ho. Adwuma a wɔyɛ akyi wɔ berɛ a asɛm no mu yɛ den taa de nsakraeɛ ba mmom sen nkɔso, na nsakraeɛ biara yɛ nsɛm a wonnkaa da wɔ ahoɔhare mu.

Ade foforɔ bi a ɛyɛ mmerɛw sɛ wobɛpa krado wɔ hɔ. Nnɔn a ɛtwa toɔ ansa na da kɛseɛ no aduru no ne bere a wo adwene a wode susu w'ankasa adwuma ho nyɛ nea wobɛtumi de wo ho ato so kɛse. Biribiara a wohwɛ kyɛ no fi ase yɛ sɛ ɛnteɛ, enti bere a woakenkan nkyekyɛmu pa bi mprɛnu du no, ɛma wonya gyidie sɛ nkyekyɛmu no nyɛ. Sɛ wode saa gyidie yi yɛ biribi anadwo dasuo mu a, ɛno na ɛma nnipa yi wɔn asɛm papa firi hɔ.

Hyɛ no nso nsow sɛ afã a wosan kɔ so no nyɛ deɛ emu yɛ mmerɛ da koraa. Ɛyɛ deɛ wonim dada yiye, ɛfiri sɛ ɛyɛ anigye sɛ wobɛyɛ. Afã a emu yɛ den ankasa no nya ntwam foforɔ bio, a ɛne deɛ nsiesie ho hia no bɔ abira. Sɛ afã a emu yɛ den ankasa nwiei da a, mmuae nokwafo anadwo yi ne sɛ wobɛyɛ saa afã no mprɛnsa, denneennen, na afei woamu fael no nyinaa saa ara.

Mmuo nyɛ akoma pa a wɔatew so. Ɛyɛ deɛ ɛma dwumadibea nnawɔtwe a etwa toɔ no tumi gyina hɔ wɔ dan no mu nokwasɛm anim.

Anadwo nna bɔne ma da no sɛe ankasa?

Ɛnyɛ pii sɛnea wosuro no, na ɛnyɛ pɛ nyinaa mu. Nhwehwɛmu bi a wɔyɛɛ wɔ nna a wɔatew so ho wɔ nnipa a wɔn adwuma hwehwɛ adwene mu dwumadi kɛse mu no huu sɛ ɔhaw kɛseɛ pa ara kɔ so wɔ adwene a etumi tena hɔ na ahwɛyie so, nanso nimdeɛ a wɔasua yiye na ɛho hia no taa gyina hɔ, gye sɛ dwumadie no hwehwɛ sɛ wususu ntɛmntɛm na wode wo ho hyɛ nsɛm a asesa mu.

Kenkan saa asɛm yi yiye, ɛfiri sɛ ɛho hia ankasa anadwo yi. Ɔkyena afã a woasua no, wo mfitiaseɛ nsɛm, wo nsɛm no, deɛ woayɛ no mprɛnu du no, ne wo afã a ɛyɛ den paa. Deɛ ɛhu amane ne afã a ɛsɛ sɛ woyɛ no mpofirim: asɛmmisa a ɛyɛ hoahoa, onipa a ɔwɔ nhwehwɛmu kuo no mu a wanhu no ansa, akontaabu bi a obi bisa wo sɛ bu bio nea ɛreba. Enti anadwo tiaa woto mu, na ɛgye w'akoma a wowɔ de siesie wo ho.

Ɛno ne nokware nkyerɛase a ɛma ɛsɛ sɛ wugyae. Dɔn baako a wonnyaa a wonna no gye wo adwene a ɛsakra sakra no fa bi. Sɛ wosan kyerɛw biribi anadwo dɔn 2 a, egye saa fa no ka nsɛm a wonnim ho hyia ne akoma pa a wowɔ sɛ wunim deɛ wobɛka. Paw ɔhaw a ne bo nyɛ den.

Na sɛ ɛba sɛ wonna yiye a, mfa anɔpa no nyinaa nka nkyerɛ wo ho sɛ da no asa dada. Saa gyidie no yɛ ɔhaw kɛse sen dɔn a wonnyaa no ankasa.

Sɛ m'adwene rennyae mmirika wɔ dasuo mu a, ɛdɛn na menyɛ?

Kyerɛw nneɛma a ɛsɛ sɛ woyɛ ho krataa pɛpɛɛpɛ simma nnum, na afei to hɔ. Ɛnyɛ da no ho nsɛm anaa dadwen ho krataa, na mmom nneɛma a ɛsɛ sɛ wokae sɛ wobɛyɛ ankasa ho krataa a wɔakyerɛw no pefee.

Yei yɛ nhwehwɛmu a emu da hɔ pefee wɔ nna ho nhwehwɛmu mu. Wɔ nhwehwɛmu bi a wɔhwɛɛ so yiye a wɔde polysomnography dii dwuma anadwo mu no, nnipa a wɔde simma nnum kyerɛwee nneɛma ho krataa ansa na wɔada no daa ntɛm sen nnipa a wɔde simma nnum kyerɛwee nea wɔawie dada ho. Sɛ wɔkyerɛw pii wɔ krataa no so a, na wɔda ntɛm. Kyerɛw a ɛfa nneɛma a awie ho de kɔɔ afanu.

Sɛnea eyi yɛ adwuma no bɛda adi wɔ berɛ a woahu. Adwene a enwiei kɔ so bɔ wo dawuru ɛfiri sɛ w'adwene kura mu, na sɛ wokura nneɛma mu no ne adwuma a ɛbɛkɔ so ayɛ anadwo mu no nyinaa sɛ woamma no baabi a ɛde bɛto. Krataa yɛ saa adwuma no yiye sen sɛ wobɛti mu ti mu, na ɛyɛ wɔ simma nnum mu.

Enti fa kyerɛwdua si mpa no ho, na mfa fon no. Sɛ adwene a ɛka sɛ 'mma wo werɛ mfiri' ba wɔ dasuo dɔn 12:40 a, ɛkɔ krataa no so, na krataa no da pon no so anɔpa. Ɛno ne ade nyinaa, na ɛyɛ adwuma ɛfiri sɛ ɛyɛ nokware: wo werɛ remfiri ankasa afei.

Ɛdɛn na ɛsɛ sɛ ɛwɔ ɔkyena kaad no so?

Nneɛma mmiɛnsa ne ɔfa baako. Wo mfitiaseɛ asɛm, nneɛma mmiɛnsa a wobɛyɛ wɔ nsonsonoe mu, ne asɛm baako a wode bɛsan aba ɔkwan no so sɛ wo werɛ fi baabi a wowɔ a.

Ma ɛnyɛ kaad baako pɛ. Kabea a woahyɛ wo ho no na ɛma ɛyɛ adwuma, ɛfiri sɛ kaad a wobɛtumi akenkan wɔ simma mmiɛnsa mu bere a wonam no som mfaso sen krataakuw a ɛsɛ sɛ wote ase kenkan. Sɛ wontumi mfa nnhyɛ kaad baako mu a, na wonwiee gyinaesie, na gyinaesie yɛ anadwo yi de adwuma na ɛnyɛ ɔkyena anɔpa de.

Fa wo nsa kyerɛw sɛ wubetumi a. Nsa mu nkyerɛw yɛ brɛoo, a ɛhyɛ wo ma wotwa so, na twa a wotwa so na wubehu wo nneɛma nsia a edi kan mu deɛ ɛyɛ mmiɛnsa ankasa. Afei fa kaad no si baabi a wubehyia no a wonhwehwɛ: wɔ badge kurabea, atadeɛ kotoku mu, nnwom folda anim, fon kesin mu.

Ɔkyena anɔpa saa kaad no yɛ biribi a nhyehyɛe a ɛwɔ wo tirim ntumi nyɛ. Ɛka deɛ wusii gyinae anadwo a etwaam, bere a na wo dwo, kyerɛ wo, na ama wo a wugyina ɔkwan mu a simma aduɔkron aka no nhia sɛ wubu bio.

Gyaeɛ yɛ adwuma no fa bi

Mmuo nyɛ kwan a wɔde ma wo sɛ woyɛ kakraa bi. Ɛyɛ nyansakwan bi fa, na ɛyɛ nnipa a wɔhyɛ da sɛ wobɛnya nna akɛse pii, ɛnyɛ baako pɛ.

Akoma pa kwan bi wɔ hɔ a ɛfa anadwo a etwaam sɛ sɔhwɛ a ɛkyerɛ deɛ wopɛ sɛ wode bɛbɔ afɔdeɛ, na ɛma onipa a ɔba a wafɔn ama dwumadie bi a na wasiesie ne ho ama dada nnawɔtwe. Akoma pa kwan foforɔ nso wɔ hɔ a ɛfa anadwo a etwaam sɛ ade a etwa toɔ a wokura so, na ɛkura so. Nnipa baanu no nyinaa pɛ no yiye. Nanso ɔbaako pɛ na obetumi de ne nsiesie nyinaa akɔ dan no mu.

Fa gu hɔ. Kan mfitiaseɛ no pɛnkoro. Kyerɛw kaad no. Afei muo laptop no, ɛfiri sɛ ɔkyena ne fa a ɛho hia.

Nea Efi

• National Library of Medicine, The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists
• National Library of Medicine, The effect of sleep restriction on cognitive performance in elite cognitive performers: a systematic review
• National Heart, Lung, and Blood Institute, Sleep Deprivation and Deficiency