Kei te raru anō hoki koe i te moe i te pō? Me kōrero tātou mō te kore moe!

I tēnei rā ka kōrero tātou mō tētahi raruraru e pā ana ki te tini tāngata. Arā, ko te kore e taea te moe pai i te pō. I ētahi wā, kāore pea koe e taea te moe ahakoa kua moe koe. Tērā pea ka ara ake anō koe ahakoa kua moe mō tētahi wā. Koinei te mea e kīia nei e tātou ko te kore moe. Ahakoa he mea whakarihariha noa iho tēnei ki ētahi, ki ētahi atu, ka pā nui ki ō rātou oranga. Nā, he aha tēnei ka tupu? Me kōrero tātou mō tēnei me ētahi atu taipitopito, me pēhea?

He aha rawa te kore moe, te kore moe rānei?

Ki te kī ngāwari, ko te kore moe ko te kore e whiwhi i te moe e hiahiatia ana e koe. Ko te tikanga pea tēnei kāore e taea e koe te moe mō te wā roa, kāore e taea e koe te moe pai, he uaua ki te moe, he ara ake rānei i waenganui o tō moe.

Whakaarohia, he mea tino nui te moe mō ō tātou tinana. Inaa, kei te rangahau tonu ngā kaipūtaiao i te hiranga o te moe mō tātou, me te take e tino hiahiatia ai e tātou. Engari kotahi te mea e mōhiotia ana e tātou, ko te kore e nui te moe ka arahi pea ki te kore moe. He wheako tino kino tēnei. Waihoki, kāore e taea e tātou te mahi tika i te roanga o te rā.

He rite tonu ngā tauira moe o te katoa?

Kāore, kāore. Ka rerekē rawa ngā tikanga moe o te katoa me te nui o te moe e hiahiatia ana e rātou. Nā ēnei rerekētanga, e ai ki ngā tohunga he whānuitia ngā āhuatanga moe ka taea te kī he "noa". Anei ētahi tauira:

• Manu moata/te hunga e ara wawe ana: Tērā ētahi tāngata e pai ana ki te moe moata, me te ara wawe hoki.
• Ngā ruru pō/ngā ka ara wawe: Ko ētahi e pai ana ki te moe roa, me te ara wawe.
• Te hunga moe poto: Ko ētahi tāngata e hiahia ana kia iti ake te moe i ētahi atu. E ai ki ngā rangahau, tera pea he take ira mō tēnei.
• Ngā rerekētanga moe i akohia: Ka whakawhanakehia e ētahi tāngata ngā tikanga moe mō ngā take motuhake, pērā i tā rātou mahi. Hei tauira, ko te hunga whai wheako whawhai i roto i te ope taua ka ako ki te moe māmā noa iho nā te mea he nui ngā tono me ngā tūponotanga o tā rātou mahi. Waihoki, kua taunga ētahi tāngata ki te moe pai ahakoa te haruru o te taiao.
• Ngā huringa ā-taiao o ngā hiahia moe: Ka rerekē ō hiahia moe puta noa i tō oranga. E hiahia ana te pēpi nohinohi ki te 14-17 hāora moe i te rā. Engari e hiahia ana ngā pakeke (neke atu i te 18 tau te pakeke) ki te whitu ki te waru hāora i te rā.

He momo mate moe kei reira?

Ae, ka wehea e ngā tohunga tēnei mate hiamoe kia rua ngā momo matua:

• Wā: Ka taea tēnei te wā poto (whakapeka) te wā roa rānei (mau tonu) . Ko te kore moe mō te wā roa ka kiia he mate kore moe .
• Mā te Take: Ko te hiamoe tuatahi ko te kore e taea te moe mō tetahi atu take. Ko te hiamoe tuarua ko te kore e taea te moe hei tohu o tētahi atu mate hauora, o tētahi atu huihuinga rānei.

He pēhea te noa o tēnei?

Ina hoki, he tino noa te kore moe mō te wā poto me te wā roa. I te nuinga o te wā, tata ki te kotahi i roto i te toru o ngā pakeke o te ao he tohu o te kore moe. Waihoki, tata ki te 10% o ngā pakeke ka taea te tautuhi he mate kore moe.

He aha ngā tohu o te kore moe?

He maha ngā tohu o te kore moe. Ka taea te wehewehe i ēnei ki ētahi wāhanga:

• Ngā mea ka pā ki a koe ina uaua koe ki te moe.
• Ngā pānga i te awatea.
• Ngā tohu o te kore moe mau tonu.

Ngā mea ka pā ki a koe ina kore e taea e koe te moe

Ko te āhua o te uaua ki te moe he tohu matua o te kore moe. E toru ngā huarahi matua ka puta ai tēnei, ā, he maha ngā wā ka taupatupatu te tangata i waenga i ēnei:

• Te uaua ki te moe (Te ohoroa tīmatanga/te ohoroa moe): Ko te tikanga he uaua ki te moe ina haere koe ki te moenga.
• Te ohoroa waenga/te ohoroa pupuri: Koinei te wā ka ara ake koe i waenganui pō, engari ka moe anō. Koinei te momo tino noa. E pāngia ana e te rua hautoru o te hunga e pāngia ana e te ohoroa.
• Te oho wawe/te kore moe: I tēnei āhuatanga, ka oho wawe koe i te ata, ā, kāore e taea te moe anō.

Ngā pānga i te awatea

Nā te mea he mea nui te moe kia ora tonu ai koe, ka puta pea ngā tohu maha i ngā mate pēnei i te kore moe ahakoa kei te ara koe. Ko ētahi o ēnei:

• Te ngenge, te kore ora, te hiamoe rānei.
• Puhoi te urupare. Whakaarohia, i a koe e taraiwa ana i tētahi motuka, kāore e taea e koe te urupare wawe.
• Te uaua ki te maumahara ki ngā mea.
• Te puhoi o te whakaaro, te pōhēhē, te uaua rānei ki te arotahi.
• Ngā huringa o te wairua, inā koa te manukanuka, te pouri, me te riri.
• Te whakararuraru i tāu mahi, i āu mahi pāpori, i āu mahi whakangahau, i ētahi atu mahi o ia rā rānei.

Ngā Tohu o te Moe Kore Mau tonu

He mea nui anō hoki te āhua o ō tohumate. Mena he āhuatanga motuhake ō tohumate, tera pea he mate hiamoe mau tonu tōu. Ko ēnei āhuatanga ko:

• Ngā Āhuatanga: Kia mōhiotia ai koe kei te mate koe i te kore moe mau tonu, me kore he take motuhake (pēnei i te huringa mahi, i ngā huihuinga motuhake o te ao) e whakararuraru ana i tō moe.Ka kitea tēnei ina he uaua ki a koe te moe ahakoa he nui te wā me te taiao tika hei moe.
• Auautanga: Mō te kore moe mau tonu, me uaua koe ki te moe i te iti rawa i te toru ngā wā i te wiki .
• Te Roanga: E toru marama te roa o te kore moe mau tonu.
• Whakamārama: Kāore e taea te take o tēnei kore moe i ngā rongoā, i ngā rongoā rānei (hauora, kore-hauora hoki) me ētahi atu mate moe rānei. Waihoki, kāore e taea te whakamārama katoa i tēnei kore moe mā ētahi atu āhuatanga tinana, hinengaro rānei.

He aha tātou kāore ai e moe pēnei? He aha ngā take?

Kāore anō kia tino mōhiotia e ngā tohunga he aha te take o te kore moe. Engari i runga i ngā māramatanga o nāianei, he maha ngā āhuatanga ka whai wāhi ki te āhua o te mate. Ko ētahi o ēnei āhuatanga pea te take, te whai wāhi rānei ki tēnei āhuatanga. Me nui ake ngā rangahau hei mārama me pēhea te puta me te take o te kore moe.

Ko ētahi o ngā āhuatanga ka puta ai tēnei (engari kāore i te herea ki ēnei):

• Hītori whānau (ngā ira): Ko ngā āhuatanga me ngā āhuatanga moe, tae atu ki te kore moe, te āhua nei he mea tuku iho i roto i ngā whānau.
• Ngā panonitanga o te mahi a te roro: Tērā pea ka kaha ake te mahi a te roro o te hunga e pāngia ana e te kore moe, ka pāngia rānei te moe e ngā panonitanga matū o te roro.
• Ngā āhuatanga ā-tinana: Ka pā pea tō hauora ā-tinana ki tō moe. Kei roto i tēnei ko ngā mate rangitahi pēnei i ngā mate pāwera iti, ngā whara rānei, ngā mate roa pēnei i te reflux waikawa , te mate a Parkinson rānei . Ko ngā āhuatanga e pā ana ki te karaka moe/ara tūturu o tō tinana, e kiia nei ko te circadian rhythm, ka pāngia hoki e ngā raruraru moe.
• Ngā āhuatanga hauora hinengaro: Tata ki te haurua o te hunga e pāngia ana e te kore moe mau tonu, he iti rawa i te kotahi atu āhuatanga hauora hinengaro, pērā i te manukanuka, te pouri rānei.
• Ngā āhuatanga o te ao: Ahakoa ehara ngā āhuatanga taumaha me ngā āhuatanga uaua i te tino take o te kore moe, he tino take noa iho ēnei o te kore moe.
• Ngā Huringa o te Ao: He maha ngā pānga o ngā huringa poto pēnei i te jet lag , te moe i tētahi wāhi hou, tauhou, me te taunga ki tētahi mahi hou (ina koa ko te mahi whakawhiti ). Ahakoa ngā huringa roa pēnei i te neke ki tētahi kāinga hou, ka pā pea ki te moe.
• Ō tikanga me ō mahi o ia rā: Ka taea e ō tikanga moe (e kiia ana ko te akuaku moe ) te whai wāhi ki te kore moe. Kei roto i tēnei ko ngā mea pēnei i te moe i te awatea, te wā e moe ai koe, me te inu kawhe me te wā e moe ai koe.

Ko wai te mea tino mōrearea ki te kore moe?

Ko te hunga whai tohu, mate rānei e whai ake nei ka nui ake te tūponotanga ka pāngia rātou e te kore moe:

• Ngā tāngata moe māmā.
• Ngā tāngata e whakamahi ana i te waipiro.
• Te hunga e noho mōrearea ana i roto i ō rātou kāinga (hei tauira, mēnā kei te haere tonu te tutu, te tukino rānei).
• Ko te hunga e mataku ana, e manukanuka ana rānei mō te moe, hei tauira, ko te hunga e whakararuraru ana i te moe pērā i te whakaeke mataku i te pō , i te mate moemoeā kino rānei.

He aha ngā raruraru ka pā mai mēnā kāore koe e moe?

Ki te kino te kore moe, ki te roa rānei te wā, ka arahi pea ki te kore moe . Ko te raru matua o te kore moe ko te hiamoe i te awatea. He tino morearea tēnei ina taraiwa ana koe i tētahi motuka, ina mahi ana rānei i ētahi atu mahi e hiahia ana kia mataara koe.

Ka taea hoki e te kore moe te whakanui ake i te tūponotanga o te whakawhanake i ngā āhuatanga e whai ake nei:

• Te pouri
• Manukanuka
• Te toto toto tiketike (hypertension)
• Te whakaekenga o te ngakau
• Whiu
• Te apnea moe aukati
• Mate huka momo 2
• Momonatanga
• Ngā mate e pā ana ki te hinengaro

Me pēhea te kite a te tākuta i tēnei?

Ka taea e te tākuta te tātaritanga i te kore moe mā te pātai i ngā pātai mō tō hītori hauora, ō āhuatanga whaiaro, ō tikanga moe, me ngā tohumate. Tērā pea ka tūtohu rātou i ētahi whakamātautau hei tirotiro mēnā he āhuatanga hauora kē atu kei te take, kei te whai wāhi rānei ki te kore moe.

He aha ngā whakamātautau e mahia ana?

Kāore he whakamātautau hei tautuhi tika i te kore moe. Engari, ka whakamahia ngā whakamātautau hei whakakore i ētahi atu āhuatanga he rite ngā tohu ki te kore moe. Ko ngā whakamātautau tino noa ka taea te mahi ko:

• Te whakamātautau mō te apnea moe . Ka taea tēnei te mahi mā te whakamahi i tētahi rangahau moe mō te pō (polysomnography) i roto i tētahi taiwhanga moe, i tētahi taputapu tirotiro apnea moe rānei i te kāinga .
• Te mahi toi.
• Whakamātautau moe roa (MSLT).

Tērā pea ka mahia ētahi atu whakamātautau i runga i ō tohu me ētahi atu āhuatanga. Ko tō tākuta te mea pai hei tohutohu i a koe ko ēhea ngā whakamātautau e taunakitia ana māu.

He rongoā kei te wātea mō te kore moe? Ka taea te whakaora?

He maha ngā huarahi hei rongoā i te kore moe. Ko ēnei maimoatanga mai i ngā whakarerekētanga o te momo noho me ngā tikanga māmā ki ngā momo rongoā. Ko ngā tikanga matua mō te rongoā i te kore moe ko:

• Te whakatū me te whakamahi i ngā tikanga moe pai (te akuaku moe).
• Ka āwhina i a koe kia moe, kia noho moe rānei.Ngā rongoā (ina koa ko ērā kāore e whakawara, e pā kino rānei ki tō moe).
• Te maimoatanga mō te hauora hinengaro.

Ngā rongoā hei āwhina i a koe ki te moe

He maha ngā momo rongoā hei āwhina i a koe kia moe, kia noho moe tonu rānei. He maha o ēnei he rongoā whakamoe , he rongoā whakamoe rānei – he rongoā whakahaunga me he rongoā hoko kore. Kei reira anō hoki ngā rongoā hauora hinengaro, me ētahi otaota me ngā tāpiringa.

• Ngā rongoā whakamoe: Ka whakaitihia e ēnei te mahi a te pūnaha io.
• Ngā rongoā whakamoe: Ka meinga koe e ēnei kia hiamoe.

I te nuinga o te wā, ka taea e tō tākuta te kōrero pai ki a koe mō ō whiringa maimoatanga me te mea pai rawa atu māu. Ko rātou anō hoki te puna mōhiohio pai rawa atu mō ngā pānga taha, ngā raruraru rānei o te maimoatanga.

He mea nui: He tauira noa iho ēnei o ngā rongoā, kāore e wātea ana ngā maimoatanga katoa. Kia maumahara, kāore pea ngā rongoā mō te kore moe e whai hua mō te katoa. Ka taunekeneke pea ētahi rongoā me ētahi atu rongoā, ā, ka whai pānga pea tō tau me tō hauora tinana ki tēnei.

He mea nui hoki kia maumahara ahakoa ka āwhina pea ngā rongoā i a koe ki te moe, ka pā kino pea ētahi rongoā ki tō huringa moe. Ehara i te mea ko te nui o te moe anake te mea nui, engari ko te kounga hoki. Ko te tikanga me tino tupato koe ki te whakamahi i ngā rongoā – ahakoa ko ngā mea ka hokona kore utu.

Ngā rongoā whakahaunga

He maha ngā momo rongoā e wātea ana hei rongoā i te kore moe. I runga i te wāhi e noho ana koe, tera pea he here ture mō ētahi rongoā nā te āhua o tā rātou mahi, nā ō rātou pānga taha rānei.

Ngā rongoā whakahaeretia:

• Benzodiazepines: Ko ētahi tauira ko te estazolam , te quazepam (Doral®) , te temazepam (Restoril®) me te triazolam (Halcion®) .
• "Ngā rongoā-Z": Ahakoa he rerekē ō rātou ingoa, he maha ngā wā ka whakarōpūhia e ngā tohunga ēnei rongoā nā te mea he tino ōrite ō rātou āhuatanga ki ngā benzodiazepine. Ko ngā rongoā tino noa ko te eszopiclone (Lunesta®) , te zaleplon (Sonata®) , me te zolpidem (Ambien®) .
• Ngā kaiwhakahē i te kaiwhakawhiwhi orexin takirua (DORA): He matū te orexin i roto i tō roro e āwhina ana i a koe kia noho mataara. Mā te aukati i te orexin ka āwhina i a koe kia hiamoe. Hei tauira, ko te suvorexant (Belsomra®) , te lemborexant (Dayvigo®) meDaridorexant (daridorexant - Quviviq®).
• Ngā rongoā ārai-hopu: Kei roto i ēnei ko te gabapentin (Neurontin®) me te pregabalin (Lyrica®) . Ka taea e ēnei te āwhina i ngā āhuatanga ka taea te pupuri i a koe kia ara ake, pērā i te mate waewae kore okiokinga .

Ngā rongoā kāore i te whakahaerehia:

• Ngā rongoā whakangāwari i te moe: Kei roto i ēnei ko ngā rongoā whakangāwari tricyclic (TCAs) pērā i te doxepin (Silenor®) me te amitriptyline (Elavil® ), me te trazodone .
• Te melatonin me ngā rongoā e pā ana: Ko te melatonin he matū e whakamahia ana e tō roro hei whakamōhio atu ki a koe āhea te wā moe. Kei te wātea mai i roto i ngā horopeta kaha kua tohua e te rata, me ngā rongoā iti-kaha hoki e hokona ana i waho o te rongoā.* Kei reira anō hoki ngā rongoā hangai e mahi rite ana ki te melatonin, pērā i te ramelteon (Rozerem®) .

*Kia mōhio: Kaua e tango i te nui o te melatonin i te mea kua tohua me te kore e kōrero ki tō tākuta. Tērā pea ka kino te horopeta neke atu i te 10 mirikaramu.*

Ngā rongoā kore-tohutohu

Ka taea hoki e ngā antihistamines e whakamahia ana hei rongoā i ngā mate pāwera te whakamoe i a koe. Hei tauira, ko te diphenhydramine (te matū hohe i roto i ngā rongoā pēnei i a Benadryl®) me te doxylamine (e mōhiotia whānuitia ana ko te ingoa waitohu Unisom®).

Ngā otaota me ngā tāpiringa

He maha ngā otaota me ngā tāpiringa hei āwhina i te rongoā i te kore moe. Ahakoa he maha ēnei e kitea whānuitia ana, ehara i te mea pai te whakaaro he haumaru tētahi otaota, tāpiringa rānei māu. Me kōrero koe ki te tākuta i mua i te tango i tētahi o ēnei. Mā tēnei ka āwhina i a koe ki te karo i ngā pānga taha, i ngā taunekeneke rānei, inā koa mēnā he mate hauora kē atu āu, kei te tango rānei koe i ētahi atu rongoā.

Āwhina hauora hinengaro

Nā te mea he nui te pānga o tō hauora hinengaro ki tō moe, he huarahi tino whai hua te maimoatanga hauora hinengaro hei whakapai ake i tō moe, ahakoa tika, ahakoa kore tika. Ko te tākuta te tangata pai rawa atu hei kōrero atu ki a koe mō ō kōwhiringa me ngā rauemi hei whiwhi i taua tiaki.

Ka taea te ārai i te kore moe, me te whakaiti i te mōrearea?

Ka taea te ārai i ētahi o ngā mea e hua ai te kore moe. Engari ko ētahi o aua mea ka puta mai i ngā take kāore i te tino mārama. Ahakoa kāore e taea te ārai katoa i te kore moe, ka taea e koeHe maha ngā mea ka taea e koe te mahi hei āwhina i a koe kia pai ake te moe (tirohia ētahi atu kōrero mō tēnei i te wāhanga "Me pēhea taku tiaki i ahau anō?").

Ka aha mēnā kāore au e moe? He aha te āhua o tēnei mate?

Ehara i te mea nui te kore moe. He maha ngā tāngata e pāngia ana e te kore moe ka paku ngenge, ka kore rānei e pai ake i te aonga ake. Heoi , mā te moe pai, ka pai ake te ahua o taua moe. Heoi, he mate morearea te kore moe mō te wā roa. Ahakoa ehara i te mea morearea, ka pā kino pea ki tō oranga i ngā huarahi maha.

Ki te kite koe kei te pāngia koe e ngā tohu o te kore moe, he mea pai kia kōrero koe ki tētahi tākuta. Ka taea e rātou te āwhina i a koe ki te kimi i te take o ō raruraru moe. Ka taea hoki e rātou te tuku tohutohu me ngā maimoatanga hei āwhina i a koe kia pai ake te moe.

Ko te tikanga o te kore moe poto he iti iho i te toru marama te roa. Ko te kore moe mau tonu he roa atu i te toru marama. Nā te mea he maha ngā take o te kore moe, ka rerekē pea te roa o te wā e pāngia ai koe e te kore moe i ia wā, i ia wā. Ka taea e tō tākuta te kōrero atu ki a koe mō tō kore moe me ngā mea ka taea e koe te mahi hei whakawhāiti i te pānga ki a koe.

Me pēhea taku tiaki i ahau anō? (Te Āhua o te Moe)

Ko ētahi o ngā mea tino nui ka taea e koe te mahi hei āwhina i tō kore moe – me tō moe whānui – ko te tiaki i te moe . Kei roto i ēnei (engari kāore i te herea ki):

• Whakatūria he kaupapa moe, ā, piri tonu ki tēnā: Mō te nuinga o te tangata, ko te mea pai rawa atu ka taea e rātou te mahi mō ō rātou tinana me ō rātou hiahia moe ko te whai i tētahi kaupapa auau. Whakatūria he kaupapa moe, ā, piri tonu ki tēnā i ngā wā katoa e taea ana, tae atu ki ngā wiki me ngā hararei. Kaua e whakawhirinaki ki te moe i te awatea, ā, karohia te moe i te ahiahi, i te pō rānei, nā te mea ka taea e ēnei te whakararuraru i tō huringa moe.
• Hoatu he wā ki a koe kia marino: Waiho kia taha ngā āwangawanga o te rā i mua i te moe. Waihangahia he wā ārai i waenga i te otinga o tāu mahi mō te rā me te haerenga ki te moe. Mā tēnei ka āwhina i a koe kia pai ai tō wairua moe. Ki te kore e taea e koe te moe, ngana ki te mahi i tētahi mea marino, whakangā, kaua e takoto ki te moenga.
• Kia whakamarie: He mea nui te whakamarie mō te moe pai. Nō reira, hangaia tō taiao moe kia rite ki tēnā – tae atu ki te mārama, te haruru, me te pāmahana. Ko ētahi tāngata e pai ana ki te moe me te pūwhakaputa oro e whakatangi ana i tētahi whānuitanga oro motuhake, ā, ka taea hoki e koe te whakamātau i tēnei.
• Waiho atu taua waea me te ripa ki tahaki:He maha ngā wā ka whakamahia e ngā taputapu hiko te mārama hei tinihanga i tō roro kia whakaaro kāore i te pō. Ka taea e tēnei te whakararuraru i te tukunga o ngā matū e kī ana ki tō roro me tō tinana kua tae ki te wā moe.
• Whakaarohia tāu e kai ana, e inu ana hoki: Mā te kai nui/inu nui i te ahiahi, te kai/inu roa rānei i te pō, ka pā ki tō moe. Mā te kai/inu i ētahi mea ka pā ki tō moe – inā koa ngā mea kei roto te nikotīni, ngā mea kei roto te kawheine, te waipiro rānei.
• Kia kaha tonu: Mā te whakakori tinana, ahakoa te hikoi noa, ka pai ake tō moe.
• Ki te mea kei te raru koe ki te moe, kōrero ki tō tākuta: He rauemi pai tō tākuta whānau hei āwhina i a koe ki te mārama he aha koe i uaua ai ki te moe, hei āwhina hoki i a koe ki te whakapai ake i tō moe. Ka taea hoki e rātou te āwhina i a koe ki te whakatau mēnā he raruraru hauora anō kei te pā ki tō moe.

Āhea ahau me toro atu ki te tākuta?

Ki te kite koe kei te pāngia koe e te kore moe mō ngā rā maha, ā, kua tīmata te pā ki ō mahi o ia rā, me kōrero koe ki tētahi tākuta (ina koa he tākuta whānau). Me kōrero anō hoki ki a rātou mēnā ka kite koe i tētahi o ēnei e whai ake nei:

• Mena ka pāngia koe e te hiamoe kore e taea te whakahaere i a koe e ara ana.
• Mena ka pāngia koe e te hiamoe ohorere (e kiia ana ko te microsleeps) i a koe e ara ana, ina koa ka pā mai i a koe e mahi ana, e taraiwa ana rānei.
• Mena kei a koe ētahi atu āhuatanga hauora, āhuatanga hauora hinengaro, raruraru rānei e pā ana ki te nui, ki te kounga rānei o tō moe.

He aha ngā pātai me pātai atu koe ki te tākuta?

• He pānga tōku hauora tinana ki taku moe? Tērā pea he tohumate kei ahau, he mate hauora rānei e ārai ana i ahau ki te moe?
• He aha te pānga o ngā rongoā ka tangohia e au (mēnā kei te tangohia e koe) ki taku moe?
• Me aha ahau mēnā kei te pāngia taku moe e tōku hauora hinengaro?

Ka pā te moe ki te haputanga?

Ae, ko te haputanga (me ngā mate hauora e pā ana ki a koe i a koe e hapu ana) ka pā nui ki tō moe. I te wā e hapu ana, he maha ngā huringa ka pā ki tō tinana – tae atu ki ngā huringa ā-tinana, ā-homoni, me te hinengaro. Ka pā pea ēnei ki tō tikanga moe, ā, ka uaua ake te whiwhi moe kounga. Mena kei te raru koe i te moe i a koe e hapu ana, he mea nui kia kōrero koe ki tō tākuta. He maha ngā wā ka taea e rātou te āwhina i a koe kia mārama ake he aha koe e raru ai i te moe, me ngā mea ka taea e koe te mahi hei āwhina.

Ka taea e te COVID-19 te whakararu i te kore moe?

Āe, COVID-19Ka pā pea ki te āhua o tō moe. Engari kāore anō kia mōhiotia e ngā tohunga te āhua me te take. Kei te tirotirohia e ngā kairangahau te pānga o te COVID-19 ki tō roro me tō tinana. Ki tā rātou whakaaro ko te ahotea whānui e pā ana ki te mate urutā COVID-19 pea tētahi atu take.

Hei whakamutunga, ngā mea hei maumahara

He mea e warewarehia ana e te tangata te moe kia kore rā anō e ranea. Heoi, he wāhanga nui o te hauora te moe. Ki te kore e whiwhi i te moe pai, ka pā kino ki tō hauora whānui.

Mena kei te raru koe ki te moe, he mea pai kia kōrero koe ki tō tākuta. He maha ngā wā ka taea e rātou te āwhina i a koe ki te whakapai ake i tō moe, te tuku rānei i a koe ki tētahi atu tākuta, ki tētahi atu tohunga rānei hei āwhina. Pērā ai, ka taea e koe te waiho i ō āwangawanga e pā ana ki te moe ki te taha, ā, ka oho ake koe me te hou me te rite ki te haere.

` Te kore moe, ngā raruraru moe, ngā tauira moe, ngā tikanga moe, te hauora hinengaro, ngā rongoā moe