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Hirriba gahaa rafuu dhabuun rakkoolee akkamiif nama saaxiluu mala?

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Hirribni jiruu dhala namaa kessatti bakka ol’aanaa kan qabuu fi namni tokko walumaa galatti hirriba osoo hin rafiin akka lubbuun jiraachuu hin dandeenye beekamaadha. Haa ta’uu garuu turtiin dheerina hirribaa, yeroon hirriba itti rafnu, akkasumas qulqullinni hirribaa namaa namatti akkasumas umuriidhaan garaagarummaa guddaa qaba. Fakkenyaaf daa’imni xiqqoon yeroo ishii dheeraa hirriba irratti kan dabarsitu yoo ta’u namni umuriin guddaataa deemu ammoo haguma umuriin dabalaa deemeen turtiin hirribaa hir’isaa deema. Har’a kan kaasuu barbaadne namni ga’eessi tokko hirriba hagam rafuu qaba, yoo baay’ee rafuu baate dhibee maaltu mudata, akkasumas wantoonni dhibee rafuu dadhabuu (insomnia) jedhamu namatti fiduu danda’an maal fa’i kan jedhu irrattidha.

Namni ga’eessi tokko hirriba ga’aa fayyaa isaaf ykn fayyaa isheef gaarii ta’e rafaa jira/jirti kan jennu, yoo namni kun guyyaatti (sa’aa 24 keessatti) turtii sa’aa 6 haga 8 gidduu rafa/rafti yoo ta’edha. Namni guyyaa tokko keessatti sa’aa 6 gadi rafu hirriba ga’aa argataa hin jiru jechuudha. Namni tokko hirriba kan argachuu dhabu sababoota gara garaan ta’uu mala kanneen keessaas:

  • Sammuun dhiphachuuu: namni tokko waan ittiin baay’ee dhiphatu yoo qabaate dandeettiin rafuu isaa ykn hirriba ga’aa argachuu isaa baay’ee gadi bu’aa ta’a. Baay’inni hojii, barumsi, dhibee fayyaa, rakkoo dinagdee akkasumas taateewwan jireenya keessaa kan sammuu namaa miidhan akka du’a nama jaallatanii akkasumas du’a maatii ofii kkf haalota hirriba nama dhorkan keessaa tokkodha. Dhiphinni sammuu kan hirriba nama dhorku akkuma beekamu, sammuun namaa halkan akka yaadu gochuudhaani.
  • Bakka yokaan haala hirribaa jijjiiruu: qaamni keenya yeroo itti rafuu qabu ni beeka. Namni tokko fakkeenyaaf yoo biyya jijjiirrate deeme, yeroon duraan qaamni isaa akka guyyaatti fudhatu halkan, kan qaamni isaa akka halkaniitti beeku ammoo guyyaa itti ta’uu mala. Kana malees biyyumaa fi haala yeroo duraan turan keessatti haalli hojii jijjiiramuudhaan yeroon duraan rafaniitti hojii hojjatanii yoo guyyaa rafuu yaalan fi kkf, haalaa fi yeroo qaamni keenya hin beekne keessatti rafuuf waan dirqisiifnuuf hirriba dhabuu namatti fida.
  • Hirribaaf haala mijeessuu dhabuu: yeroo tokko tokko ofuma keenyaa guyyaa rafuudhaan, yoo hirribni dhufutti buna fi si’eessituu garagaraa fudhachuudhaan hirriba of dhorkuu dandeenya.
  • Yoo rafuuf jennu nyaata cimaa ykn hedduu nyaachuu: yoo rafuuf jennu nyaata xiqqoo nyaachuun rakkoo qabaachuu baatus, nyaata baay’isanii nyaatanii garaa guutanii gara ciisichaatti olba’uun garuu rakkoo hirriba dhabuu namatti fiduu mala.yeroo hirribaa si’eessituuwwan garagaraa fudhachuu: fakkeenyaaf kanneen akka bunaa, jimaa, shayii fi dhugaatiiwwan tokko tokko akka kookaa si’eessituu of keessa qaban yeroo hirribaa dura dhuguun hirriba nu dhorkuu danda’a waan ta’eef irraa of dhorkuu qabna.
  • Waantoota biroo kan hirriba nu dhorkan ammoo: kanneen akka dhibee sammuu (sodaa fi dhiphina cimaa), qorichoota (kanneen dhukkuboota garagaraaf mana yaalaa irraa kennamanis ta’e kan ajaja malee mana qorichaa bitannu) dhukkuboota garagaraa (dhukkuba onnee, asmii, kaansarii fi akka dhukkuba sukkaaraa).

Namoota akkamiitu caalaatti rakkoo hirriba dhabuu kanaaf saaxilama?

Dubartoonni carraan rakkoo hirribaa kana qabaachuu isaanii kan dhiiraa caalaatti olka’aadha, kunis keessumaa yeroo marsaan laguu dhufuu fi akkasumas yeroo marsaan laguu xumuru (menopause) sababa jijjiirama hoormooniitiin ta’uu mala. Akkasumas haguma umuriin deemaa deeme, keessumaa waggaa 60 olitti rakkoon hirriba dhabuu kun dabalaa deema. Akkasumas namoonni dhibee sammuu qaban, namoonni dhibee dhiphina garmalee (stress) qaban fi namoonni yeroo (sa’aa) hirriba isaanii guyyaa guyyaatti jijjiiran yokaan walfakkaataa hin taasisne carraan hirriba dhabuu isaanii olka’aadha.

Hirriba ga’aa rafuu dhabuun dhibeewwan akkam akkamiif nu saaxiluu mala?

Akkuma amalootni jiruu dhala namaa guyyaa guyyaa tokko tokko akka haala soorataa, sochii qaamaa fi kkf haala fayyummaa qaama keenyaa irratti ga’ee ol’aanaa qaban hirriba ga’aa rafuun fayyaa keenyaaf guddaa qaba. Walumaa galatti yoo hirriba ga’aa kan hin rafne ta’e rakkoowwan akkam akkamiitu nu muudachuu mala kan jedhuuf:

  • Hojii hojjannu akkasumas barattootaaf ammoo barumsa isaanii irratti sammuun isaanii akka sirriitti hin hojjannee fi akka dadhaban isaan taasisa.
  • Dandeettii dafanii (ariitiidhaan) tarkaanfii fudhachuu waan hir’isuuf kan konkolaachifnu yoo ta’e illee carraan balaa uumuu sababa hirriba dhabuutiin olka’aa ta’a.
  • Dhibeewwan sammuu garagaraa akka: dhibee dhiphuu garmalee (stress), dhibee sodaa garmalee (anxiety disorder), dhibee qorichootaa fi araada  garagaraan qabamuu (substance abuse) fi kkf fiduu danda’a.
  • Yeroo dheeraa keessa dhibeewwan qaamaa fi dhukkuboota garagaraa akka dhukkuba onnee, dhukkuba dhiibbaa dhiigaa fi kanneen biroo namarraan ga’uu danda’a.

Dhibee hirriba rafuu dadhabuu kana akkamiin ofirraa ittisuu dandeenyaa?

  • Yeroo maraa sa’aa itti rafuudhaaf gara ciisichaa deemnuu fi sa’aa itti hirriba irraa itti kaanu walfakkaataa taasisuudha. Fakkeenyaaf har’a yoo kan halkan keessaa sa’aa 4tti rafnu ta’e guyyaa booriis sa’aatii walfakkaataatti rafuudha. 
  • Hojii hojjachuun hirriba ga’aa akka argannuuf nu gargaara. Kana jechuun namni hojii hojjetaa fi dadhabaa oolu tokko carraan hirriba ga’aa rafuu isaa nama taa’aa oolu yokaan hojii hin hojjanne irra hedduu olka’aa ta’a jechuudha.
  • Qorichoota yoo kan fudhannu ta’e qorichoonni sun hirriba waan nu dhorkuu malaniif, hakiimota qoricha sana nuuf ajajan mariisisuudha.
  • Guyyaa guyyaa rafuu irraa of qusachuudha, yokaan ammoo yoo dirqama rafuun kan nu barbaachisu ta’e turtii hirriba guyyaa guyyaa rafnuu xiqqeessuudha. Kunis halkan yeroo hirribaa keenya waliin akka wal hin tuqneef jechuudha.
  • Gara ciisichaa deemuu keenyaan dura waantoota akka bunaa, alkoolii, shayii, jimaa fi kan qaama si’eessan kanneen biroo irraa of qusachuudha.
  • Gara ciisichaa deemuu keenyaan dura nyaata hedduminaan garaa guutanii nyaachuu irraa of qusachuudha, akkasumas dhugaatii hedduu garaa guutu illee dhuguu dhiisuudha.
  • Bakka ciisicha keenyaa (siree irra rafnu) hirribaaf qofa fayyadamuu qabna. Kana jechuunis siree kana irratti qo’achuu, akka taa’umsaatti fayyadamnee irraa teenyee waa hojjachuu fi kkf gochuu dhiisuudha.
  • Yeroo rafuuf gara siree deemnu, kitaaba dubbisuu, muuziqaalee suuta jedhan akka kilaasikaalii garagaraa dhaggeeffachuuf illee namoota tokko tokkoof carra rafuu isaanii ni dabala.

Kanaaf hirriba ga’aa rafuun fayyaa keenyaa ga’ee guddaa qabaachuu isaa beeknee itti yaadnee hirriba ga’aa rafuudhaan dhibeewwan garagaraa irraa  of eeguun dirqama keenya haa baanu kan jedhu dhaamsa keenya.

Horaa Bulaa

Dr. Gurmeessaa Hinkoosaa

Gaazexaa Bariisaa Mudde 25/2012

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