Adanse titiriw ne nɔma
| Asɛmmisa | Mmuae a egyina adanse so | Ne nkyerɛase |
|---|---|---|
| So mmuae bere tu mpɔn wɔ dodow koro mu ma obiara? | Wɔnhu dodow a wɔasi hɔ wɔ milisekɔn mu | Nnwuma ne wɔn a wɔyɛ no gu ahorow |
| Dodow bɛn na nhwehwɛmu a ɛtrɛw bi ka ho asɛm? | Bɛyɛ 40–300 mg | Dodow ketewa kosi nea ɛyɛ mfinimfini a wɔsɔɔ hwɛe, ɛnyɛ adurokyerɛ |
| Na nna a ɛdi hɔ no nso ɛ? | Nna nyinaa mu bere so te bɛyɛ simma 45 wɔ nhwehwɛmu a wɔboaboaa ano mu | Nsakrae wɔ kafein dodow ne ɔkwan a wɔfaa so de mae mu na wɔboaboaa nea efii mu bae no ano |
Nhwehwɛmu kɛse a ɛfa adwumayɛ ho no ma yehu sɛ kafein tumi boa ani a ɛda hɔ, ahwɛyiye ne adwene a wɔde si biribi so, nanso nea ɛfa nkae ne adwene dwumadi a ɛyɛ den ho no nyɛ pɛ daa. Enti mmuae a ɛba ntɛm wɔ adeyɛ tiawa bi mu no nkyerɛ sɛ adwene mu nneɛma nyinaa atu mpɔn. Nhwehwɛmu a ɛfa adwene a wɔde si biribi so ho no nso hwɛ nsonsonoe a ɛwɔ nnwuma, kafein a wɔtaa de di dwuma ne mpae a efi mu ba ntam. McLellan et al., 2016 Einöther et al., 2012
Nea na ɛte kan no ho hia
Nna a obi nna no yɛ soronko wɔ bere a wanya ahomegye pa no ho. Nhwehwɛmu a ɛfa nna a wɔtew so ho kyerɛ sɛ adwene a wɔde si biribi so no kɔ so sɛe; na nhwehwɛmu a wɔboaboaa nna a obi annya koraa ho ano nso kyerɛ sɛ adwene mu nneɛma nyinaa nnya ɔhaw koro. Sɛ nnuru bi boa obi a nna ada no so a, ɛno nkyerɛ ankasa sɛ mfaso koro no ara bɛba obi a wanya ahomegye pa no so. Van Dongen et al., 2003 Lim et al., 2010
Ahwɛyiye ho nea wɔsusuw nso gu ahorow. Nhwehwɛmu dan mu sɔhwɛ betumi asusuw mmuae a ɛyɛ nyaa, mmuae ahoɔhare ne bere a wɔde yɛ adwuma no; agodie tiawa de, ebetumi asi mmuae nyinaa anaa nea ɛyɛ ntɛm sen biara so dua. Basner ne Dinges kyerɛ sɛ nea wɔpaw sɛ wɔbɛsusuw no ka sɛnea ahwɛyiye ho sɔhwɛ (PVT) no hu nna a wɔannyae ho ɔhaw no. Basner et al., 2011
So dodow a ɛkɔ soro ma nea efi mu ba no tu mpɔn?
Nhwehwɛmu a ɛfa adwene a wɔde si biribi so ho no huu sɛ adanse a ɛfa dodow nsonsonoe ne sɛnea obi taa de di dwuma ho no nni nnyinaso a emu yɛ den. Sɛ wɔahu mfaso wɔ sɔhwɛ ahorow bi mu a, ɛnkyerɛ sɛ ɛsɛ sɛ obi kɔ so ma ne dodow kɔ soro kosi sɛ ne ankasa nsa bɛka aba a eye sen ne kan de. Saa ara nso na adanse no nkyerɛ sɛ wɔwɔ kafein dodow nhyehyɛe a ɛfa browser sɔhwɛ ho, a egyina mfe, ɔbarima anaa ɔbea yɛbea, anaa nipadua kɛse so. Einöther et al., 2012
Dɛn na ɛka ho asɛm?
Ɛsɛ sɛ yɛkan nkɛntɛnso a ɛwɔ nna so nso
Gardiner ne ne mfɛfoɔ nhwehwɛmu a wɔboaboaa kafein ne nna ho adanse ano no huu sɛ nna nyinaa mu bere so te simma 45 wɔ ɔkwan a wɔfaa so susuw no so. Wɔde kafein dodow, bere a wɔde mae ne nnipa ahorow kaa ho, enti dodow a ɛbae no nyɛ nkɔm a ɛkyerɛ sɛ obiara nna bɛyɛ sɛn. Nanso ɛma yehu nea enti a ɛnsɛ sɛ yɛhwɛ mfaso a ɛma ani da hɔ ntɛm no nkutoo, na yebu nea ɛbɛyɛ nna a ɛdi hɔ no nso ho akontaa. Gardiner et al., 2023
Nhwehwɛmu bi a wɔde aduru a enni kafein de toto ho mu no, 400 mg a wɔde mae bere a ɛsɛ sɛ obi kɔda, nnɔnhwere 3 ansa na wakɔda, anaa nnɔnhwere 6 ansa na wakɔda no nyinaa sɛee nna. Eyi yɛ dodow kɛse a wɔde sɔɔ hwɛ, na ɛnyɛ dodow a wɔhyɛ obi sɛ ɔmfa. Nea wɔhuu wɔ nnɔnhwere 6 no nso nkyerɛ sɛ obiara renhu ɔhaw biara wɔ saa bere no akyi. Drake et al., 2013
Sɛ wode wo ho toto wo ho a, ɛbɛkyerɛ wo dɛn ankasa?
Sɛ wo nom kɔfe wie a, na wo mmɔdenbɔ biako atu mpɔn a, ebia nea ama aba saa ne nea wususuw sɛ ɛbɛba, sɔhwɛ no yɛ, nsakrae a ɛba daa, da no mu bere ne kafein a ɛkaa wo. Ade titiriw a nhwehwɛmu a ɛfa adwene a wɔde si biribi so ho no si so dua ne sɛ ɛsɛ sɛ wɔde tebea horow a wɔahyɛ so toto ho: agodie a wɔyɛ ansa na wɔanom ne akyi a wɔanhyɛ tebea no so no ntumi nkyerɛ kafein nkɛntɛnso ankasa. Sɛ wokɔ so paw wo mmɔdenbɔ a eye sen biara no a, ɛma ɛyɛ den koraa sɛ wubehu nea ɛde bae. Einöther et al., 2012
Sɛ wotaa nom kafein dedaw a, wubetumi akyerɛw nea wotaa nom ne wo nna ho nsɛm, na wode toto mmɔdenbɔ ahorow a tebea yɛ pɛ mu ho. Eyi yɛ nea w’ankasa hwɛ, na ɛnyɛ ade a ɛkyerɛ sɛ ɛsɛ sɛ wufi ase nom kafein, woma dodow no kɔ soro, anaa wopɛ sɛ woannye nna ansa na woasɔ ahwɛ. Nna ho apɔwmuden ho apam a ɛfa mpanyimfo ho no si nna a ɛdɔɔso na ɛyɛ daa so dua; nhwehwɛmu a ɛfa kafein ho no nkyerɛ sɛ sɛ obi de ne ho hyɛ nkuran a, nna ho nhia bio. Watson et al., 2015 Van Dongen et al., 2003
Nea yebetumi aka no sua sen bɔhyɛ a ɛfa nimdeɛ a ɛkɔ soro ho: kafein betumi aka adwene a obi de si nnwuma so wɔ tebea pɔtee bi mu, na ɛsɛ sɛ yɛhwɛ nkɛntɛnso a ɛwɔ adwene dwumadi a ɛyɛ den ne nna a ɛdi hɔ no so no mu biara. Sɔhwɛ a wɔaka ho asɛm no mu biara nkyerɛ sɛ kafein anaa agodie bi ma obi nyansa nyinaa kɔ soro. McLellan et al., 2016 Gardiner et al., 2023
Yɛ sɔhwɛ kwa a ɛfa eyi ho no
Mmuae bere sɔhwɛ
Sɔ mmuae bere sɔhwɛ no hwɛ sɛ ɔkwan a wɔfa so kyerɛ adwuma bi wɔ tebea a wotaa yɛ mu. Sɛ wode nea efii mu bae no toto ho a, ma nneɛma a atwa wo ho ahyia no nyɛ pɛ daa. Sɔhwɛ no nkyerɛ kafein dodow a ɛsɛ sɛ wode di dwuma anaa nneɛma bɛn na ɛfata wo sɛ wode di dwuma.
Nsɛmmisa a wɔtaa bisa
Kɔfe bɛma meyɛ ntɛm sen kan no kodu he?
Nhwehwɛmu ahorow no mfa mfirihyia mu dodow biako a wobetumi de ahotoso aka sɛ ɛbɛba obiara so ho asɛm. Nea na ɛte ansa na wɔasɔ ahwɛ no ne adwuma no ho hia. McLellan et al., 2016
So mfaso no nyinaa fi kafein a obiannyae nti a wɔresiesie no mu na ɛba?
Nhwehwɛmu a ɛfa adwene a wɔde si biribi so ho no si gyinae sɛ ɛnyɛ saa nko ara na ɛkyerɛ mfaso no nyinaa, nanso ɛsan kyerɛ sɛ yɛnnim biribiara pefee wɔ kafein a obi taa de di dwuma ne dodow nsonsonoe ho. Einöther et al., 2012
Kafein betumi asi nna anan mu?
Sɛ obi tumi yɛ adwuma bi a n’ani da hɔ yiye a, ɛnpepa ɔhaw a ɛboaboa ano esiane nna a wɔtew so nti, na ɛnkyerɛ sɛ nna rentumi nsɛe akyiri yi. Van Dongen et al., 2003 Drake et al., 2013
F nkyerɛkyerɛmu fibea
- McLellan et al. (2016). Nhwehwɛmu a ɛfa kafein nkɛntɛnso wɔ adwene, nipadua ne adwuma mu nimdeɛ so ho.
- Einöther et al. (2012). Kafein sɛ ade a ɛboa adwene a wɔde si biribi so: nneɛma a wosusuw dedaw ho nhwehwɛmu.
- Gardiner et al. (2023). Kafein nkɛntɛnso wɔ nna a ɛdi hɔ so: nhwehwɛmu nhyehyɛe ne nea efii mu bae a wɔboaboaa ano.
- Van Dongen et al. (2003). Nna a wɔkɔ so nya no ka a ɛboaboa ano: sɛnea nna a wɔtew so bere tenten ne nna a obiannyae koraa nya nkɛntɛnso wɔ adwene ne nna mu yɛbea so.
- Lim et al. (2010). Nhwehwɛmu a wɔboaboaa nna a wɔannya wɔ bere tiaa mu nkɛntɛnso wɔ adwene nneɛma so ho ano.
- Basner et al. (2011). Sɛnea wɔma ahwɛyiye ho sɔhwɛ (PVT) hu nna a wɔannya no yie.
- Drake et al. (2013). Kafein nkɛntɛnso wɔ nna so bere a wɔnom nnɔnhwere 0, 3, anaa 6 ansa na wɔakɔda.
- Watson et al. (2015). Nna dodow a wɔhyɛ ma ɔpanyin a ne ho yɛ fɛ: American Academy of Sleep Medicine ne Sleep Research Society apam bi a wɔbom yɛe.