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FFU PSA, Hargeisa (2026)

31/05/2026

WHEN SHOULD YOU ASK FOR PSYCHOLOGICAL HELP?

Many people believe that psychological help is only needed when a person reaches a very severe stage and loses control of their life. However, seeking help is not a sign of weakness; it is a sign that you are ready for healing and growth. Just as the body can become sick, the mind and emotions can also become tired and overwhelmed. Psychological wounds are often invisible, but they can slowly affect every area of a person’s life.

You may need psychological support if you experience sadness, stress, or anxiety for a long period of time, if you struggle with sleep problems, feel mentally exhausted, lose interest in activities you once enjoyed, begin avoiding people, face difficulties in your education, work, or relationships, or frequently feel hopeless, worthless, or as though life has lost its meaning.

Many people hesitate to seek help because they fear what others might say, view psychological support as a sign of weakness, believe they should solve everything on their own, or simply do not understand the importance of mental health. Unfortunately, silence often makes problems grow rather than disappear.

When emotional and psychological difficulties are ignored, stress can increase, depression may develop, relationships can suffer, academic or work performance may decline, and feelings of hopelessness can become stronger. Seeking help early can prevent these struggles from becoming more serious.

It is important to remember that asking for help is an act of courage. It is the first step toward healing and shows that you value yourself and your well-being. Taking care of your mental health is just as important as taking care of your physical health.

We also need to break the stigma surrounding mental health. Too many people are afraid to talk about what they are going through because they fear judgment, criticism, or shame. If it is normal to visit a doctor when our body is unwell, then it should be just as normal to seek support when our mind and emotions are struggling.

Our physical body is important, but so are our thoughts, feelings, and emotional well-being. Mental health matters, and seeking help when you need it is not a sign of weakness—it is a sign of strength.

Head of Media FFUPSA

31/05/2026

GOORMA AYEY TAHAY INAAD RAADSATO CAAWIMAAD NAFSIYEED?

Dad badan waxay aaminsan yihiin in caawimaadda nafsiyeed loo baahan yahay keliya marka qofku gaaro heer aad u daran oo uu waayo xakamaynta noloshiisa. Laakiin xaqiiqadu waxay tahay in caawimo raadintu aysan ahayn calaamad muujinaysa daciifnimo, balse ay tahay calaamad muujinaysa inaad diyaar u tahay bogsasho iyo isbeddel wanaagsan.

Sida jirku u xanuunsado, maskaxda iyo dareenkuna way daalaan. Mararka qaarkood dhaawacyada nafsaaniga ahi ma muuqdaan, laakiin si tartiib tartiib ah ayay u saameeyaan nolosha qofka, xiriirradiisa, waxbarashadiisa, shaqadiisa, iyo guud ahaan tayada noloshiisa.

Waxaa laga yaabaa inaad u baahan tahay caawimaad nafsiyeed haddii murugo, walbahaar ama welwel kugu sii jiro muddo dheer, haddii aad la kulanto hurdo la’aan ama hurdo badan, haddii aad dareento daal maskaxeed oo joogto ah, haddii aad lumiso xiisihii waxyaabihii aad h**e u jeclaan jirtay, haddii aad dadka ka fogaato, haddii ay dhibaato kaa haysato waxbarashada, shaqada ama xiriirrada bulshada, ama haddii aad si joogto ah u dareento rajo la’aan, qiimo yari, ama in noloshu macno lahayn.

Dad badan ayaa ka caga jiida inay caawimo raadsadaan sababtoo ah waxay ka baqaan waxa dadka kale odhan doonaan, waxay u arkaan ceeb ama daciifnimo, waxayna mararka qaarkood aaminsan yihiin inay kaligood xallin karaan dhibaatada. Qaar kalena ma fahansana muhiimada caafimaadka maskaxda. Si kastaba ha ahaatee, aamusnaantu marar badan dhibaatada way sii kordhisaa halkii ay ka yarayn lahayd.

Marka qofku iska indho tiro dhibaatadiisa nafsiyeed, walbahaarku wuu sii badan karaa, niyad-jab ayaa soo bixi kara, xiriirrada bulshada way saameyn karaan, waxbarashada ama shaqaduna hoos ayay u dhici kartaa. Waxa kale oo sii xoogaysan kara dareenka rajo la’aanta iyo quusta.

Waxaa muhiim ah in la fahmo in caawimo raadintu tahay geesinimo. Waa tallaabada ugu horreysa ee bogsashada, waxayna muujinaysaa inaad naftaada qiimeynayso oo aad mudnaan siinayso caafimaadkaaga maskaxeed.

Sidoo kale, waxaa muhiim ah inaan jebinno ceebeynta iyo fikirrada khaldan ee ku xeeran caafimaadka maskaxda. Bulsho ahaan waa inaan abuurnaa jawi qofku si xor ah uga hadli karo dareenkiisa iyo xaaladdiisa nafsiyeed isaga oo aan ka baqayn dhaleeceyn ama ceebayn. Haddii aynu caadi ka dhignay booqashada dhakhtarka jirka marka aynu xanuunsanno, maxaa diidaya inay caadi noqoto booqashada dhakhtarka ama la-taliyaha nafsiyeed marka aynu u baahan nahay taageero maskaxeed?

Ma jidhkenunba mudan ineynu ka warheyno, gudahenu ma mudna miya ineynu ka warheyno
Mise jidhkenu Wu muqda oo gudahena waxa ka socda lama dhehan karo ?

Madaxa Warbaahinta Ururka FFUPSA

26/05/2026

Ururka Ardayda Nafsadyahannada Jaamacadda Frantz Fanon University, waxay hambalyo iyo farxad la wadaagayaan bulshada Somaliland iyo guud ahaan islaamka ba. Waxa aanu si gaar ah u leennahay Ciid Wanaagsan Bukaannada Dhimirka ee Somaliland iyo Guud ahaan Africa. Ilaahay Ciiddan Ciiddeeda bedqab maskaxeed iyo badhaadhe nafsadeed ha innagu gaadhsiiyo.

Iid wanaagsan dhammaantiin.

25/05/2026

24-05-2026, Axad. Waxaa guest lecture ku qornaa Dr Guuleed Axmed Jaamac *Dafac* oo ardayda Kasmonafeedda(Psychology) dhigata ee jaamacadda Frantz Fanon University FFU u galay xiisad ahayd Industrial-Organizational Psychology, oo diiradda saaraya bedqabka maanka ee goobta shaqada iyo shaqaalaha laftiisa. Guuleed waxa uu ardayda la wadaagay xeerarka shaqaalaha Somaliland iyo sida ay uga madhan yihiin wax la xidhiidha Caafimaadka Maanka iyo Nafsaddu. Waxa kale oo uu la wadaagay ardayda khibraddiisa shaqo, ee muddada dheer ee laamaha sharciga iyo sida hay'adaha sharciga somaliland ugu baahan yihiin, nafsadyahanno(Psychologists) kala shaqeeya arrimahaa aynnu kor ku soo xusnay. Waxa kulankan fududeeyey Ustaad Khaalid Samaale oo Ardayda u dhiga Course kan I/O Psychology.

Madaxa warbaahinta FFUPSA

24/05/2026

Toxic Friendship

Understanding Emotionally Draining and Unhealthy Friendships

Friendship is supposed to bring comfort, support, trust, and joy. Healthy friendships help people grow, feel understood, and face life with confidence. However, not every friendship is healthy. Some relationships become emotionally exhausting and harmful rather than supportive. These are often called toxic friendships.

A toxic friendship can slowly affect a person’s mental health, self-esteem, peace of mind, and emotional stability. Because friendships are built on emotional closeness, toxic behavior from a friend can sometimes hurt as deeply as conflict within a family or romantic relationship. Understanding toxic friendships is important in order to protect emotional well-being and maintain healthier social connections.

What Is a Toxic Friendship?

A toxic friendship is a relationship in which one or both people consistently create negativity, stress, emotional pain, or manipulation. Instead of feeling supported after interacting with the friend, a person often feels drained, anxious, guilty, insecure, or emotionally exhausted.

Unlike normal disagreements that happen in every friendship, toxic friendships involve repeated unhealthy patterns. The friendship may become one-sided, controlling, disrespectful, or emotionally manipulative.

A toxic friend may:

● Constantly criticize or belittle others
● Manipulate emotions through guilt or pressure
● Create unnecessary drama
● Ignore boundaries
● Compete instead of support
● Use the friendship only when convenient
● Make someone feel emotionally exhausted

These behaviors may happen openly or subtly over time.

How to Identify a Toxic Friendship

Recognizing a toxic friendship is not always easy, especially when there is a long history between friends. However, there are common signs that can help identify unhealthy relationships.

1. Constant Emotional Exhaustion

One of the strongest signs is feeling emotionally drained after spending time with the person. Conversations may revolve around negativity, complaints, or conflict. Instead of feeling uplifted, a person feels tired or stressed.

2. Lack of Support

Healthy friends celebrate each other’s achievements and provide encouragement during difficult times. Toxic friends may become jealous, dismissive, or uninterested when something good happens to the other person.

For example:

They minimize achievements

Change the subject when others succeed

Make sarcastic comments instead of offering support

3. Manipulation and Guilt

A toxic friend may use guilt to control behavior. They might say things such as:

“If you were really my friend, you would do this.”

“You’ve changed.”

“You never care about me.”

This creates emotional pressure and can make a person feel responsible for the friend’s emotions.

4. One-Sided Effort

In unhealthy friendships, one person often gives far more than they receive. One friend may always listen, help, and support, while the other rarely returns the effort.

Signs include:

● Always being the one to call or check in
● Feeling used only when the friend needs help
● Receiving little emotional support in return

5. Disrespecting Boundaries

Healthy friendships respect personal space, opinions, and limits. Toxic friends may ignore boundaries by:

● Invading privacy
● Demanding constant attention
● Becoming angry when told “no”
● Pressuring others into uncomfortable situations

6. Frequent Drama and Conflict

Some toxic friendships are filled with constant arguments, gossip, and emotional chaos. Problems repeat without resolution, creating stress and instability.

7. Feeling Bad About Yourself

A healthy friendship should not regularly damage self-esteem. If someone often feels insecure, judged, or unworthy around a friend, the relationship may be unhealthy.

Why People Stay in Toxic Friendships

Despite the emotional harm, many people remain in toxic friendships for several reasons:

● Fear of loneliness
● Long history or shared memories
● Hope that the person will change
● Feeling responsible for the friend
● Low self-esteem
● Social pressure

Sometimes people confuse emotional attachment with genuine emotional safety.

Effects of Toxic Friendships

Toxic friendships can have serious emotional and psychological effects, including:

● Stress and anxiety
● Low self-confidence
● Emotional burnout
● Difficulty trusting others
● Sadness or depression
● Social withdrawal

Over time, constant negativity can affect academic performance, work, relationships, and overall mental health.

How to Deal With Toxic Friendships

Recognizing a toxic friendship is the first step. The next step is learning how to respond in a healthy and respectful way.

1. Acknowledge the Problem

Do not ignore repeated harmful behavior. Being honest about how the friendship affects emotional well-being is important.

2. Set Clear Boundaries

Boundaries help protect mental and emotional health. This may include:

● Limiting time spent together
● Saying no without guilt
● Refusing disrespectful behavior
● Protecting personal privacy

Healthy people respect boundaries even if they do not always agree with them.

3. Communicate Honestly

Sometimes discussing the issue calmly can improve the friendship. Explain how certain behaviors affect you using respectful language.

For example:

“I feel hurt when my opinions are dismissed.”

“I need more balance in this friendship.”

Open communication can reveal whether the other person is willing to change.

4. Reduce Emotional Dependence

Relying on only one friendship for emotional support can make it difficult to leave unhealthy relationships. Building connections with supportive people helps create emotional balance.

5. Know When to Walk Away

Not every friendship can or should be saved. If the relationship continues to damage emotional health despite efforts to improve it, distancing oneself may be necessary.

Ending a friendship can be painful, but protecting mental well-being is important.

6. Focus on Healthy Relationships

Healthy friendships are based on:

● Mutual respect
● Trust
● Support
● Honest communication
● Emotional safety

Spending time with emotionally supportive people can rebuild confidence and peace of mind.

Conclusion

Friendships play an important role in emotional health and personal growth. While healthy friendships provide support and understanding, toxic friendships create stress, emotional exhaustion, and insecurity. Learning to recognize unhealthy patterns, set boundaries, and prioritize emotional well-being is essential for maintaining healthier relationships.

Sometimes the strongest form of self-respect is choosing peace over unhealthy attachment. True friendship should not constantly drain a person emotionally; it should encourage growth, comfort, and mutual care.

FFUPSA Head of Media

24/05/2026

Saaxiibtinimada waxyeellada leh

Fahamka Saaxiibtinimada Dareen ahaan u Daaliya qofka ee Aan Caafimaadka Qabin

Saaxiibtinimadu waa inay keentaa taageero, kalsooni, iyo farxad. Saaxiibtinimada caafimaadka qabta waxay dadka ka caawisaa inay koraan, la dareemaan in la fahmayo, isla markaana ay nolosha si kalsooni leh ula tacaalaan. Si kastaba ha ahaatee, saaxiibtinimo kasta ma aha mid wanaagsan. Qaar ka mid ah xiriirrada ayaa noqda kuwo qofka dareen ahaan daaliya oo dhaawac u geysta halkii ay taageero ka siin lahaayeen. Xiriirradaas waxaa badanaa loo yaqaan saaxiibtinimada waxyeellada leh.
Saaxiibtinimada taban waxay si tartiib ah u saameyn kartaa caafimaadka maskaxda, kalsoonida nafta, xasilloonida, iyo degganaanta dareenka qofka. Maadaama saaxiibtinimadu ku dhisan tahay isu dhowaansho dareen, dhaqanka xun ee saaxiibku wuxuu mararka qaar dhaawici karaa sida khilaaf qoys ama xiriir jacayl. Fahamka saaxiibtinimada waxyeellada lehi waa muhiim si loo ilaaliyo caafimaadka dareenka iyo xiriirrada bulshada ee wanaagsan.

Waa Maxay Saaxiibtinimada waxyeellada leh?
Saaxiibtinimada waxyeellada lehi waa xiriir ay hal qof ama labaduba si joogto ah ugu abuuraan midba midka kale dhibaato, culays, dhaawac dareen, ama xakameyn maskaxeed. Halkii qofku ka dareemi lahaa taageero kadib marka uu waqtiga la qaato saaxiibkaas, wuxuu dareemaa daal, walwal, dembi, kalsooni darro, ama daal dareen.
Khilaafyada caadiga ah ee saaxiibtinimada ka dhex dhaca way ka duwan yihiin saaxiibtinimada waxyeellada leh. Saaxiibtinimada waxyeellada lehi waxay ku saleysan tahay dhaqan soo noqnoqda oo aan caafimaad qabin. Xiriirku wuxuu noqon karaa mid hal dhinac u janjeera, xakameyn badan, ixtiraam la’aan ah, ama si dareen ahaan ah qofka loo maamulo.
Saaxiibka xuni wuxuu:
● Si joogto ah ayuu dadka u dhaleeceeyaa ama u yasaa
● Dareenka dadka ku maamulaa cadaadis iyo dembi galin
● Abuuraa riwaayado iyo dhibaatooyin aan loo baahnayn
● Si joogto ah ku gafaa xuduudaha qofka
● Tartama halkii uu taageeri lahaa
● Saaxiibtinimada u isticmaalaa marka uu dan leeyahay oo keliya
● Ka dhiga qofka mid dareen ahaan daalan

Dhaqamadaas waxay noqon karaan kuwo muuqda ama si qarsoodi ah muddo ugu socda.

Sida Lagu Garto Saaxiibtinimo waxyeellada leh
Mararka qaar way adag tahay in la ogaado saaxiibtinimada waxyeellada len, gaar ahaan haddii xiriirku muddo dheer jiray. Si kastaba, waxaa jira calaamado lagu garan karo xiriirka aan caafimaadka qabin.
1. Daal Dareen oo Joogto Ah
Mid ka mid ah calaamadaha ugu waaweyn waa in qofku dareemo daal dareen kadib marka uu la joogo saaxiibkaas. Wadahadalladu waxay inta badan ku saabsan yihiin cabasho, muran, ama tamar taban. Halkii uu qofku ku farxi lahaa, wuxuu dareemaa culays iyo daal.
2. Taageero La’aan
Saaxiibbada wanaagsan way ku farxaan guulaha midba midka kale waxayna is taageeraan xilliyada adag. Saaxiibka xuni wuxuu noqon karaa mid maseyr badan, iska indhatira, ama aan dan ka lahayn marka wax wanaagsan kugu dhacaan.
Tusaale ahaan:
Wuxuu yareeyaa guulahaaga
Mawduuca ayuu beddelaa markaad guul sheegto
Wuxuu sameeyaa hadallo jees-jees ah halkii uu dhiirrigelin ka bixin lahaa
3. Xakameyn iyo Dembi Galin
Saaxiibka xuni wuxuu isticmaali karaa dembi galin si uu qofka u xakameeyo. Wuxuu oran karaa:
“Haddii aad dhab ahaan saaxiib ii tahay waad sameyn lahayd.”
“Waad is beddeshay.”
“Adigu marna ima daryeeshid.”
Tani waxay qofka gelisaa cadaadis dareen ah oo uu isku arko inuu mas’uul ka yahay dareenka saaxiibkiis.
4. Dadaal Hal Dhinac Ah
Saaxiibtinimada aan caafimaadka qabin, hal qof ayaa bixiya dadaalka ugu badan. Mid ayaa mar walba dhageysta, caawiya, oo taageera halka kan kale uusan wax badan soo celin.
Calaamadaha waxaa ka mid ah:
● Adiga oo mar walba xiriirka bilaaba
● In lagu xusuusto marka ay dhibaato jirto oo keliya
● Inaad hesho taageero yar markaad adigu u baahan tahay
5. Xuduudaha oo La Ixtiraami Waayo
Saaxiibtinimada wanaagsan waxay ixtiraamtaa booska gaarka ah, fikradaha, iyo xuduudaha qofka. Saaxiibka xuni wuxuu:
● Farageliyaa arrimahaaga gaarka ah
● Dalbadaa feejignaan joogto ah
● Ka xanaaqaa marka aad tiraahdo “maya”
● Kugu cadaadiyaa wax aadan ku qanacsanayn
6. Muranno iyo Riwaayado Joogto Ah
Qaar ka mid ah saaxiibtinimada waxyeellada lehi waxay ku buuxaan muran joogto ah, xan, iyo jahwareer dareen. Dhibaatooyinku way soo noqnoqdaan iyada oo aan xal dhab ah la gaarin.
7. Inaad Naftaada Si Xun U Aragto
Saaxiibtinimada wanaagsan ma dhaawacdo kalsoonida nafta si joogto ah. Haddii qofku mar walba dareemo qiimo yari, xukun, ama amni darro marka uu la joogo saaxiibkiis, xiriirku wuxuu noqon karaa mid aan caafimaad qabin.

Sababta ay Dadku Ugu Sii Nagaadaan Saaxiibtinimada waxyeellada leh

Inkasta oo ay waxyeello leedahay, dad badan ayaa ku sii nagaada saaxiibtinimada noocan ah sababo ay ka mid yihiin:
● Cabsi kalinimo
● Xusuuso iyo waqti dheer oo la soo wada qaatay
● Rajada ah inuu qofku is beddeli doono
● Dareen mas’uuliyadeed oo saaxiibka laga qabo
● Kalsooni nafeed oo hooseysa
● Cadaadis bulsho

Mararka qaar dadkalu waxay isku khaldaan ku xirnaanta dareenka iyo badbaado dareen oo dhab ah.

Saameynta Saaxiibtinimada waxyeellada leh

Saaxiibtinimada waxyeellada lehi waxay keeni kartaa:
● Walwal iyo stress
● Kalsooni darro
● Daal dareen
● Dhibaato ku timaadda aaminaadda dadka
● Murugo ama niyad-jab
● Ka fogaansho bulshada
Muddo kadib, tamarta taban ee joogtada ahi waxay saameyn kartaa waxbarashada, shaqada, xiriirrada kale, iyo guud ahaan caafimaadka maskaxda.

Sida Loola Tacaalo Saaxiibtinimada waxyeellada leh

In la aqoonsado dhibaatadu waa tallaabada ugu horreysa. Tallaabada xigtana waa in si caafimaad leh looga jawaabo.
1. Aqbal Dhibaatada
Ha iska indhatirin dhaqamada waxyeellada leh ee soo noqnoqda. Waa muhiim inaad daacad ka noqoto sida uu xiriirku kuu saameynayo.
2. Samee Xuduudo Cad
Xuduuduhu waxay ilaaliyaan caafimaadka maskaxda iyo dareenka. Tani waxay noqon kartaa:
● Yareynta waqtiga aad wada qaadataan
● Inaad tiraahdo “maya” adigoon dareemin dembi
● Diididda ixtiraam darrada
● Ilaalinta arrimahaaga gaarka ah
Dadka caafimaadka qabaa waxay ixtiraamaan xuduudaha xitaa haddii aysan mar walba ku raacsanayn.
3. Si Daacad Ah Ula Hadal
Mararka qaar wadahadal deggan ayaa hagaajin kara xiriirka. Sharax sida dhaqamada qaar kuu dhaawacaan.
Tusaale:
“Waxaan dareemaa dhaawac marka fikradahayga la yareeyo.”
“Waxaan u baahanahay dheelitirnaan badan oo saaxiibtinimadan ah.”
Wadahadalka furan wuxuu muujin karaa haddii qofku diyaar u yahay inuu is beddelo.
4. Yaree Ku Tiirsanaanta Dareenka
Haddii qofku hal saaxiib oo keliya dareen ahaan ugu tiirsanaado, way adkaan kartaa inuu ka fogaado xiriirkaas. Inaad yeelato saaxiibo kale oo wanaagsan waxay kaa caawineysaa dheelitirnaan.
5. Ogoow Goorta La Fogaado
Saaxiibtinimo kasta lama badbaadin karo. Haddii xiriirku sii wado dhaawaca caafimaadkaaga maskaxeed inkastoo aad isku dayday hagaajin, waxaa laga yaabaa in kala fogaansho loo baahdo.
Inaad joojiso saaxiibtinimo way adkaan kartaa, laakiin ilaalinta caafimaadkaaga dareen waa muhiim.
6. Diiradda Saar Xiriirrada Caafimaadka Qaba
● Saaxiibtinimada wanaagsan waxay ku dhisan tahay:
● Ixtiraam
● Kalsooni
● Taageero
● Wadahadal daacad ah
● Badbaado dareen
La joogista dad taageero leh waxay dib u dhisi kartaa kalsoonida iyo xasilloonida.

Gunaanad
Saaxiibtinimadu waxay door weyn ka ciyaartaa caafimaadka dareenka iyo koritaanka qofka. Halka saaxiibtinimada wanaagsan ay keento taageero iyo faham, saaxiibtinimada waxyeellada lehi waxay keentaa culays, daal dareen, iyo kalsooni darro. Barashada sida loo aqoonsado xiriirrada aan caafimaadka qabin, loo sameeyo xuduudo, loona ilaaliyo caafimaadka maskaxda waa arrin muhiim ah.
Mararka qaar, ixtiraamka ugu weyn ee qofku naftiisa siin karo waa inuu doorto nabad halkii uu ka dooran lahaa xiriir dhaawacaya. Saaxiibtinimada dhabta ahi ma aha inay si joogto ah kuu daaliso; waa inay dhiirrigelisaa korriin, degganaan, iyo is daryeel.

Madaxa warbaahinta FFUPSA

21/05/2026

Ururka Ardayda Kasmonafeedda Jaamacadda Frantz Fanon University (FFUPSA), Waxa ay bogaadinayaan Wasaaradda Caafimaadka JSL, oo hirgelisay adeegga taleefanka ee gargaarka degdegga ah ee Maanka. Waa tallaabo wanaagsan, oo loo qaaday dhinaca horumarka caafimaadka maanka ee waddanka.

9200 weeye number ku na.

21/05/2026

Maxaynnu hurdada habeenkii uga dhuumanaa?

Waa 11:30 habeenimo. Waad daallan tahay. Indhuhu way ku xanuunayaan, maskax ahaanna waad daallan tahay, berrina shaqo badan ayaa ku sugaysa. Haddana waxaad rog rogaysaa shaashadda moobilka —iftiinka khafiifka ah ee taleefankaaga gacanta ka soo baxaya, adigoo daawanaya muuqaallo gaagaaban, akhrinaya qoraallo aan muhiim ahayn, ama emails ka jawaabaya, waxa uu dhaawac u geysan karaa maskaxda iyo indhaha labada ba.

Waxaad mar kasta leedahay, “Shan daqiiqo oo keliya,” laakiin si kedis ah ayuu waqtigu u noqdaa 1:00 habeenimo.
Dhaqankani ma aha oo keliya caado xun; waa dhacdo casri ah oo cilminafsiyeed(psychologically) oo loo yaqaan Revenge Bedtime Procrastination. Waxay tilmaamaysaa go’aanka qofku hurdada uga tanaasulo si uu u helo waqti madaddaalo habeenkii ah, taasoo u muuqata “aargoosi” uu kaga jawaabayo shaqo maalmeed aan siin xorriyad shaqsiyeed oo ku filan.

Afduubka Bayoolojiga: Iftiinka Buluugga ah iyo Maskaxda.

Inkastoo qaadashada taleefanka ay u muuqato doorasho miyir leh, waxa xiga waa fal-celin kiimiko oo jidhka gudihiisa ka dhacaysa. Taleefannadeennu waxay sii daayaan xaddi badan oo iftiin buluug ah (dherer mowjad qiyaastii 450–480 nanometer). Dabeecadda gudaheeda, iftiinkan waxaa si badan loo arkaa duhurnimada qorraxda, taasoo maskaxda u sheegta inay feejignaato oo firfircoonaato. Markaad shaashadda ku eegto sariirta dusheeda, indhahaagu waxay iftiinkan si toos ah ugu gudbiyaan suprachiasmatic nucleus—saacadda ugu weyn ee jidhka maamusha.

Hoos-u-dhigista Melatonin: Iftiinkani wuxuu yareeyaa soo-daynta melatonin, hormoonka muhiimka u ah dareenka hurdada iyo gelitaanka hurdo qoto dheer.
Dib-u-dhaca Wakhtiga Hurdada: Daraasado ayaa muujiyey in isticmaalka shaashadda habeenkii uu hoos u dhigi karo heerka melatonin-ka in ka badan 20%, taasoo maskaxda khiyaamaysa si ay u malayso inay wali maalin tahay, hurdadiina dib u dhigta saacado badan.

Dabinka Cilminafsiga: Maxaynu U Joojin Kari Waynay?
Dhibaatadu ma aha oo keliya iftiinka; waa waxa ku jira taleefanka. Barnaamijyada iyo aaladaha waxaa si ula kac ah loogu naqshadeeyey inay ka faa’iidaystaan xarumaha abaal-marinta ee maskaxda.
1. Mashiinka Dopamine-ka
Swipe kasta, like kasta, ama muuqaal kasta oo cusub wuxuu sii daayaa qadar yar oo dopamine ah—kiimiko la xidhiidha farxadda iyo rajada.
Maadaama aadan garanayn waxa xiisaha leh ee xiga soo bixi doona, maskaxdu waxay scrolling-ka ula dhaqantaa sida mashiinka khamaarka (slot machine). Tani waxay abuurtaa xaalad feejignaan xad-dhaaf ah (hyper-vigilance)—taasoo gebi ahaanba ka soo horjeedda deggenaanta hurdada loo baahan yahay.

2. Dareenka Xorriyad-yarida Maalintii
Nafsadyahannadu, waxay ogaadeen in dadka ugu nugul dhibaatooyinka hurdada ee taleefanku sababaan ay yihiin kuwa leh shaqooyin ama waxbarasho cadaadis badan leh oo si adag loo maamulo.
Markaad dareento in maalintaadu gebi ahaanba u go’an tahay shaqo, macallimiin, ama waajibaad qoys, habeenku wuxuu noqdaa waqtiga keliya ee aad xorriyad dhab ah leedahay. Sidaas darteed, hurdo ka tanaasulku wuxuu noqdaa isku day quus ah oo aad noloshaada gacantaada ugu maamulayso.

3. Farqiga U Dhexeeya Qorshaha iyo Ficilka
Habeenkii, awoodda xakamaynta nafta iyo go’aan qaadashada maskaxdu way daciiftaa.
Waxaad damacsan tahay inaad seexato, laakiin maskaxdu ma hayso tamar ku filan oo ay kaga hortagto raaxada degdegga ah ee shaashaddu bixiso.

Ka gudbidda caadada taleefanka habeenkii waxay u baahan tahay inaad beddesho deegaankaaga dijitaalka ah iyo sida aad waqtigaaga u aragto.
Samee wakhti go'an oo aad seexato oo Adag, 30 ilaa 60 daqiiqo ka hor hurdada
Taleefanka dhig meel ka baxsan qolka jiifka ama meel fog oo aan gacantaadu gaadhi karin. Haddii uu ku dhow yahay, awooddaada xakamaynta ee habeenkii way saamaynaysaa inta badan.
Beddel Kicinta, Samee buundo u dhexaysa firfircoonida iyo hurdada. Maskaxdu waxay u baahan tahay waqti ay ku dagto. Halkii aad shaashad dopamine badan leh isticmaali lahayd, ku beddel wax deggan sida: akhrinta buug warqad ah, jimicsi fudud, ama dhagaysiga cod deggan.

Jadwal U Samee “Waqti Adiga kuu Gaar ah” Maalintii.
Si aad uga joojiso inaad hurdada ka xaddo waqti, si ula kac ah ugu samee maalinta gudaheeda 15–30 daqiiqo oo nasasho xor ah oo aan dambiba lahayn. Haddii maskaxdu hesho nasasho 3:00 duhurnimo, ma dalbanayso “afduub” habeen-dhexe ah.
Fikirka Ugu Dambeeya: Internet-ku berri subax wuu jiri doonaa. Soo celinta hurdadu ma aha inaad xorriyaddaada xaddidayso; waa inaad maskaxdaada siiso nasashada ay dhab ahaan ugu baahan tahay si ay ula tacaasho maalinta xigta.

21/05/2026

Why We Steal Sleep at Night: The Psychology Behind Late-Night Phone Use

It is 11:30 at night. You are tired, your eyes are heavy, and your mind feels exhausted. You know you have a busy day ahead tomorrow, yet you are still scrolling through your phone. You watch short videos, read random posts, or reply to messages. You tell yourself, “Just five more minutes,” but suddenly it is 1:00 AM.

This common behavior is not just a bad habit. Psychologists call it Revenge Bedtime Procrastination. It refers to the decision to delay sleep in order to gain personal free time at night. It often happens when people feel that their daytime hours are too busy, controlled, or stressful. Night time becomes the only opportunity for personal freedom, even if it comes at the cost of sleep.

The Biological Effect of Blue Light

One of the key reasons this habit affects sleep is the impact of blue light from screens. Phones, tablets, and computers emit light that mimics daylight. In natural conditions, this type of light is associated with daytime, when the brain should be active and alert.

When you use your phone in bed, this light reaches the brain and affects the body’s internal clock. It signals the brain to stay awake instead of preparing for sleep.

A major effect of blue light is the reduction of melatonin, the hormone responsible for sleep regulation. When melatonin levels drop, it becomes harder to feel sleepy. Research shows that screen exposure at night can significantly delay sleep onset, sometimes by hours.

The Psychological Pull of the Phone

Beyond biology, there is also a strong psychological factor. Modern apps and social media platforms are designed to keep users engaged for as long as possible. Each swipe, like, or new video triggers a small release of dopamine, a brain chemical linked to pleasure and reward.

Because the next piece of content is always unknown, the brain becomes trapped in a cycle of anticipation. This is similar to the experience of a slot machine, where uncertainty keeps people playing. As a result, scrolling becomes difficult to stop.

Another important factor is the feeling of lost freedom during the day. Many people experience long hours of work, school, or responsibilities. By the time night comes, the phone becomes a way to reclaim personal time. Staying awake feels like a form of control and self-expression.

Why Self-Control Fails at Night

Self-control is not constant throughout the day. At night, the brain is tired, and decision-making becomes weaker. This makes it harder to resist easy, enjoyable activities like watching videos or scrolling social media.

Even when people intend to sleep early, fatigue reduces their ability to follow through. The short-term pleasure of the phone often wins over the long-term benefit of rest.

How to Break the Habit

Breaking this cycle does not require eliminating phone use completely. Instead, it requires changing habits and environment.

One effective step is to set a fixed bedtime routine. Turning off screens 30 to 60 minutes before sleep helps the brain prepare for rest. Keeping the phone away from the bed or even outside the bedroom can also reduce temptation.

It is also helpful to replace screen time with calmer activities such as reading a physical book, listening to soft music, or practicing relaxation techniques. These activities help the mind transition from alertness to rest.

Finally, allowing yourself free time during the day can reduce the need to “steal” time at night. Even short breaks during the day can make a difference in reducing nighttime scrolling.

Conclusion

The habit of staying up late on phones is a combination of biology, psychology, and modern technology design. While it may feel like a small act of freedom, it often leads to reduced sleep and lower energy the next day.

True rest is not a limitation—it is a necessity. When the brain is well-rested, it functions better, thinks clearly, and handles daily challenges more effectively. Choosing sleep is ultimately choosing better health and balance.

FFU PSA

31/05/2026

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