SOMALI
Hurdo Wanaagsan iyo Caafimaadka
Hurdo ku filan oo joogto ahi waxay taageertaa xusuusta, niyadda, difaaca jirka iyo caafimaadka wadnaha. Isku day inaad seexato oo aad soo kacdo waqti isku dhow maalin kasta. Qolka ka dhig mid deggan, mugdi ah oo raaxo leh, kana yaree shaashadaha, kafeynta iyo cunto culus saacadaha ka hor hurdada.
Haddii aadan hurdo helin, ka kac sariirta muddo gaaban oo samee hawl deggan, dabadeed ku noqo marka hurdo ku qabato. Ha isticmaalin kiniin hurdo ama dawo qof kale leeyahay adigoon talo caafimaad helin.
La hadal dhakhtar haddii hurdo la’aantu sii socoto, haddii aad si xooggan u khuurayso oo neeftu kaa go’go’do, ama haddii hurdo-maalmeedku khatar geliyo wadista ama shaqada. Ha wadin gaari marka aad aad u hurdo badan tahay.
Ogeysiis caafimaad: Qoraalkani waa wacyigelin guud mana beddelayo qiimeyn caafimaad.
ENGLISH
Better Sleep and Health
Consistent, adequate sleep supports memory, mood, immune function and heart health. Try to sleep and wake at similar times each day. Keep the bedroom quiet, dark and comfortable, and reduce screens, caffeine and heavy meals in the hours before bed.
If you cannot sleep, briefly leave the bed for a calm activity and return when sleepy. Do not use sleeping tablets or another person’s medicine without medical advice.
Speak with a clinician if insomnia continues, if loud snoring includes pauses in breathing, or if daytime sleepiness makes driving or work unsafe. Never drive when dangerously sleepy.
Medical disclaimer: This article offers general education and does not replace medical assessment.
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