Kei te pēhea tō moe? Kia mārama tātou ki tēnei mea nui (te moe)!

Kua whakaaro kē koe he aha te tikanga o te moe? I ētahi wā ka whakaaro tātou ko te moe he mea noa iho te kati i ō tātou kanohi me te takoto ki te moenga mō tētahi wā, tika? Engari, he tino uaua ake te pono, he mea ngaro, he mea nui hoki ki ō tātou tinana. Ki te kore he moe tika, kāore e taea e ō tātou tinana me ō tātou roro te mahi tika. Koia te take he mara hauora motuhake kua whakatapua ki te kōrero mō te moe me ngā take e pā ana ki taua mea.

He aha te moe, ā, he aha te hiranga o tēnei ki a tātou?

He māmā noa iho, he tukanga taiao te moe e taea ai e te tinana me te roro te okioki. Ahakoa he māmā noa iho te moe i te tuatahi, e ai ki te pūtaiao, he tino uaua, ā, kāore anō kia tino mārama.

Whakaarohia, ki te kore koe e moe pai, ki te kore rānei e pai te kounga o tō moe, e mārama ana koe, tika? Ka puhoi tō tinana, ka taumaha tō mahunga. Ki te kore he moe pai, kāore e taea e tō tātou tinana me tō tātou roro te mahi tika i ia rā .

E mōhio ana koe he aha tātou i moe ai?

He rite te māramatanga o te rongoā hou ki te moe ki tētahi panga kua honoa. Ka taea te tautuhi i ētahi o ngā wāhanga, ā, kua mōhio tātou ki te āhua o te tirohanga whānui, engari kāore anō kia tino mārama me pēhea te hononga o ngā mea katoa.

Ka whakahaerehia ō tātou tinana i runga i tētahi huringa o te araara me te moe i te roanga o te rā. Ko ētahi mea ka puta noa i te wā e moe ana tātou. I a tātou e moe ana, ka "whakaitihia" te kaha o ō tātou tinana, ā, he maha ngā pūnaha, tae atu ki te roro, ka puhoi haere.

Anei ētahi o ngā mea nui ka tupu i a tātou e moe ana:

• Te penapena me te rokiroki pūngao: I te roanga o te rā, ka whakamahia e ngā pūtau o te tinana ngā rauemi kua rongoatia hei whakahaere i ā rātou mahi. Ina moe tātou, ka iti ake te pūngao e whakamahia ana e te tinana. Mā tēnei ka taea e aua pūtau te whakakī anō i ā rātou taonga me te whakarite mō te rā e whai ake nei.
• Te whakatikatika i a koe anō me te whakaora: Nā te iti o te mahi, ka māmā ake te whakaora a te tinana i ngā patunga me te whakatika i ngā raruraru i a tātou e ara ana. Ina mate tātou, ka ngenge tātou, ā, me nui ake te okiokinga.
• Te tiaki i te roro: I a tātou e moe ana, ka whakarite anō, ka whakarōpū te roro i ō tātou mahara me ngā mea kua akohia e tātou. Pērā i te kaitiaki pukapuka e whakarōpū ana, e whakarite ana hoki i ngā pukapuka i te mutunga o te rā. Mā tēnei ka māmā ake, ka whai hua ake hoki te whakamahi i ngā mea kua akohia, kua maumaharahia hoki e tātou.

E hia te nui o te moe e hiahiatia ana e tātou?

He rerekē te moe mō te katoa. Ka rerekē te āhua o te moe me te nui o te moe e hiahiatia ana e te tangata. Waihoki, ka rerekē pea te maha o ngā hāora moe e pai ana mō tō hauora i roto i te wā.

Ko te tikanga whānui, ko ngā rahinga moe e taunakitia ana mō te tangata e pā ana ki tōna pakeketanga ko:

• Pēpi hou (0-3 marama): 14-17 hāora
• Pēpi (4-12 marama): 12-16 hāora (tae atu ki te moe)
• Tamariki nohinohi (1-2 tau): 11-14 hāora (tae atu ki te moe)
• Ngā tamariki kōhungahunga (3-5 tau te pakeke): 10-13 hāora (tae atu ki te moe)
• Tamariki kura (6-12 tau): 9-12 hāora
• Taiohi (13-18 tau te pakeke): 8-10 hāora
• Ngā pakeke (18+ tau te pakeke): 7-9 hāora

Ahakoa e tika ana ēnei roanga moe mō te nuinga o te tangata, kāore i te rite mō te katoa. Tērā pea ka nui ake te moe e hiahiatia ana e ētahi, ko ētahi he iti iho. Tērā pea he rerekētanga ira te nui o te moe e hiahiatia ana. Hei tauira, ka riro pea i ētahi te āhuatanga o te "moe poto" mai i ō rātou mātua.

Ka pā pea ō āhuatanga whaiaro me tō hauora ki te nui o te moe e hiahiatia ana e koe. Mena kei te mate koe, kei te ora mai i tētahi whara, kei te rongoatia rānei koe e te rata, me nui ake pea tō moe. Mena kei te hapu koe, me nui ake pea tō moe i te toru marama tuatahi o te hapūtanga.

Mena he pātai āu mō te nui o te moe e hiahiatia ana e koe, inā koa he rerekē i te nui kua tūtohutia mō tō reanga, kōrero ki tō tākuta whānau . Ka taea e ia te āwhina i a koe ki te mārama mena he raruraru pea te rerekētanga me tirotirohia e te rata.

Kei te hiahia koe kia moe tonu? He pai te moe iti?

Kāo, kāore he ture e kī ana me moe katoa koe i te wā kotahi. Inaa, he rerekē ngā tikanga moe i ia ahurea, i ia wā. I mua, kua wehea e ētahi ahurea ō rātou moe pō kia rua ngā wāhanga. Huri noa i te ao, he maha ngā ahurea e mau tonu ana i te tikanga o te moe poto i te awatea. He kupu anō ā rātou mō taua moe i roto i ō rātou reo (pēnei i te "siesta" i ngā whenua e kōrero Pāniora ana, te "inemuri" rānei i Hapani, he moe poto i te mahi).

Heoi, pērā i ngā mea katoa, he kino anō hoki te moe roa rawa. Ka pāngia te kounga o tō moe i te pō e te moe nui rawa. Ka piki ake hoki te tūponotanga o ētahi raruraru hauora. Mēnā he moe auau koe i te awatea, mēnā rānei kei te ngana koe ki te mahi pēnā, kōrero ki tō tākuta. Pērā ai, ka taea e koe te whiwhi i te hua pai rawa atu o tō moe me te kore he kino.

He aha ngā wāhanga o te moe?

Ahakoa kāore koe i te tino mōhio ki te ao e karapoti ana i a koe, ehara i te mea kei te moe tō roro. Ahakoa kāore koe i te tino mōhio ki te ao e karapoti ana i a koe, kei reira tonu te taumata o te mahi a tō roro ka taea te kite. He tauira kei reira hei tohu i te mahi a tō roro. Kua whakaritea e ngā tohunga ēnei tauira kia rua ngā wāhanga. E rua ngā wāhanga o ēnei wāhanga: te moe tere o te kanohi (REM) me te moe kore-REM (NREM).

E toru ngā wāhanga o te `NREM`. Ina moe koe, ka uru koe ki te wāhanga `NREM` 1, kātahi ka huri i waenga i ngā wāhanga `NREM` 2 me te 3. Whai muri i tēnā, ka uru koe ki te moe `REM` ka tīmata te moemoeā. Whai muri i te huringa `REM` tuatahi, ka tīmata koe i tētahi huringa moe hou ka hoki ki te wāhanga 1, 2 rānei, ā, ka tīmata anō te huringa.

E 90 ki te 120 meneti te roa o tētahi huringa i mua i te tīmatanga o tētahi atu. E whā, e rima rānei ngā huringa o te nuinga o te tangata i ia pō (mēnā e waru hāora te roa o tā rātou moe).

He aha te moe NREM?

Wāhanga 1 (NREM Wāhanga 1)

Ko te wāhanga tuatahi o te moe `NREM` te moe māmā rawa. Ka uru koe ki tēnei wāhanga ina moe koe. He torutoru meneti noa iho te roa, tata ki te 5% o te roa o tō moe. Kātahi ka hohonu ake tō moe, ā, ka uru koe ki te wāhanga `NREM` tuarua.

Wāhanga 2 (NREM Wāhanga 2)

He moe māmā hoki te Wāhanga 2, engari he hohonu ake i te Wāhanga 1. I tēnei wāhanga, ka puhoi haere ō ngaru roro, me ngā okiokinga e kitea ana i waenga i ngā pahūtanga poto, kaha o ngā mahi hiko. E whakapono ana ngā tohunga ko ēnei pahūtanga te huarahi e whakarite ai koe i ngā maharatanga me ngā mōhiohio mai i ō hāora oho.

Ko te moe `NREM` wāhanga 2 e hanga ana i te 45% o tō wā moe (he nui ake i tētahi atu wāhanga). Ka haere koe i roto i ētahi huringa `NREM` wāhanga 2, he roa ake i te mea o mua. Whai muri i te wāhanga 2, ka hohonu ake koe ki te `NREM` wāhanga 3, te moe `REM` rānei.

Wāhanga 3 (Wāhanga 3 NREM)

Ko te Wāhanga 3 te wāhanga hohonu rawa o te moe `NREM`. E 25% pea o te roanga moe katoa o ngā pakeke. Heoi , me nui ake te moe o ngā pēpi me ngā tamariki nohinohi i te wāhanga 3, ā, ka iti ake te moe e hiahiatia ana i a koe e pakeke haere ana.

I te wāhanga 3, he puhoi ō ngaru roro, engari he kaha. Ka whakamahia e tō tinana tēnei wāhanga moe hohonu rawa hei whakaora i ngā patunga me te whakapakari i tō pūnaha ārai mate . Ka taea hoki te puta ngā pahūtanga o te mahi roro e puta ana i te wāhanga 2 i te wāhanga 3, ā, ka āwhina ngā ngaru roro e hāngai ana ki te wāhanga 3 ki te whakahaere i aua pahūtanga.

Ki te hiahia koe kia okioki ina oho ake koe, me hiahia koe ki te moe 'NREM' taumata 3.Ki te kore e nui te moe o te taumata 3, ka ngenge koe, ka puhoi hoki, ahakoa he roa te moe. Koia te take ka ngana aunoa tō tinana ki te tāpiri i te nui o te moe o te taumata 3 ki tō hōtaka moe i te wā tere rawa atu. I muri i te 'NREM' taumata 3, ka uru tō tinana ki te 'NREM' taumata 2, koinei te kaitiaki o te moe 'REM'.

Nā te hohonu rawa o te moe NREM taumata 3, he uaua ki te whakaara i tētahi. Ki te ara ake rātou, tera pea ka pāngia rātou e te āhua pōhēhē, e te "kohu hinengaro" rānei e kiia nei ko te "moe koretake". E 30 meneti pea te roa o tēnei āhua moe koretake.

He aha te moe REM?

Ko te moe tere o te kanohi (REM) te wāhanga o te moe e puta ai te nuinga o ngā moemoeā. I ahu mai tōna ingoa i te nekehanga o ō kanohi i raro i ō kamo ina moemoeā koe. I te wā o te moe REM, he rite tonu te mahi a tō roro ki te mahi a tō roro ina ara ake koe.

E 25% o te roa o tō moe katoa te roa o te moe REM. Ko te huringa REM tuatahi o te huringa moe te mea poto rawa, e 10 meneti te roa. He roa ake ia huringa e whai ake nei i te huringa o mua, tae atu ki te haora te roa.

He aha ngā mate moe? He aha ngā mea e tino kitea ana?

Ko ngā āhuatanga e whakararuraru ana i te moe, i te ara rānei, e kiia ana ko ngā "Mate Moe ." E ono ngā momo matua o ngā mate moe:

• Ngā mate o te pokapū e hua ai te hiamoe nui (hei tauira, te Narcolepsy).
• Ngā mate moe-ara o te manawataki circadian (hei tauira, 'Jet lag', 'Mate moe mahi nekehanga').
• Te kore moe.
• Parasomnias (ngā whanonga rerekē i te wā moe).
• Ngā mate manawa moe (hei tauira, te hiamoe apnea).
• Ngā mate nekehanga e pā ana ki te moe (hei tauira, te mate waewae kore okiokinga).

He rerekē ngā momo parasomnia. Ko ētahi ka pā ki te moe `NREM` anake, ko ētahi ka pā ki te moe `REM` anake. Ka whakarōpūtia ēnei i runga i te wāhanga `NREM`, `REM` rānei penei:

Ngā wāhanga moe NREM 1 me te 2

• Ka tīmata, ka nekeneke rānei te moe (Sleep myoclonus).
• Te mate pahū o te upoko.
• Te ngau o ngā niho ('Bruxism').
• Te mate nekehanga o ngā peka ā-wā (PLMD).

Wāhanga 3 o te moe NREM

• Ngā whakamataku pō (ngā whakamataku moe rānei).
• Te hikoi moe (Somnambulism).
• Ngā oho pōhēhē (te oho ā-wāhanga me te kore moe).
• Te mate nekehanga o ngā peka ā-wā (PLMD).
• Te mate kai e pā ana ki te moe.

Moe REM

• Ngā moemoeā kino me te mate moemoeā kino.
• Te mate whanonga moe REM.
• Ngā moemoeā hypnagogic me te hypnopompic.

He aha ngā whakamātautau hei āwhina i ahau ki te kimi i te roa me te pai o taku moe?

He maha ngā whakamātautau ka taea te whakamahi hei tātaritanga i ngā āhuatanga e pā ana ki te moe. Ko ētahi o ēnei ko:

• Te ako moe (i roto i te taiwhanga): Ko te tikanga tino nui, tino taipitopito hoki ko te polysomnogram. He ako moe pō tēnei i roto i te taiwhanga moe.
• Ngā rangahau moe (i te kāinga): Kāore ēnei i te tino taipitopito, engari ka taea te mahi i te kāinga mā te whakamahi i tētahi "taputapu whakamātautau apnea moe i te kāinga". Ka whakamahia noa tēnei e ngā tākuta hei whakaū mēnā he "Obstructive Sleep Apnea" tō tētahi.
• Electroencephalogram (EEG): Mā tēnei ka kitea, ka tuhia hoki ngā ngaru roro. Ka tirotirohia e tō tākuta, he tohunga roro, ngā mahi a tō roro kia kitea ai he mahi rerekē e raru ai tō moe, he mate rānei. Ko te polysomnogram he tango i ngā ine me ngā aroturuki i te EEG (electroencephalogram).
• Actigraphy: Ko te tikanga o tēnei he mau i tētahi taputapu he rite ki tētahi mātaaratanga. Ka aroturukihia ō tauira moe, ka kitea mēnā he rerekē tō huringa moe i tō tikanga. He mea nui tēnei hei tautuhi i ngā mate manawataki circadian.
• Whakamātautau Moe Roa (MSLT): Ka whakamātautauhia tēnei mēnā ka moe te tangata i te awatea. He mea tino nui tēnei hei tautuhi i te Narcolepsy.
• Whakamātautau Pupuri i te Maranga (MWT): Ka whakamātautauhia tēnei mēnā ka taea e te tangata te ārai i te moe i ngā wā e ngāwari ai te moe. He mea noa tēnei i roto i ngā whakamātautau haumaru mō te hunga whai mate pēnei i te moe pōrearea, me te hunga taraiwa ngaio.

Mena he mate moe tōu, he raruraru rānei e pā ana ki te moe, ka taea te whakahaere i ētahi atu whakamātautau. Ma tō tākuta koe e kōrero mō ngā whakamātautau e taunaki ana ia, ā, ka whakautua e ia ētahi atu pātai āu.

He aha ngā rongoā noa mō ngā raruraru moe?

He maha ngā momo maimoatanga mō ngā mate moe me ngā raruraru e pā ana ki te moe. Tērā pea kāore ētahi raruraru e hiahiatia he maimoatanga, ko ētahi ia e hiahiatia ana he tiaki, he maimoatanga rānei mō te wā roa (hei tauira, ko te CPAP mō te hunga e pāngia ana e te mate moe pōrearea). Ka taea e tō tākuta te kōrero atu ki a koe mō ngā maimoatanga ka āwhina i tō āhua (mēnā he mea kei a koe) me ngā kōwhiringa e wātea ana ki a koe.

He aha taku e taea ai kia moe pai, kia marino hoki? (Te Āhua o te Moe)

Mena kua pātai koe ki a koe anō, "Me pēhea taku moe pai i te pō?", ehara ko koe anake. He iti noa ngā mea ka taea e koe te mahi hei whakangāwari ake i te whiwhi i te nui o te moe e hiahiatia ana e koe. Kei roto katoa ēnei whanonga i ngā mea e kīia ana e ngā tākuta ko te "akuaku moe". Koia ēnei:

• Waihangahia he kaupapa moe, ā, kia mau ki tēnā: Haere ki te moe, ka ara ake i te wā kotahi i ia rā, ahakoa i ngā wiki me ngā hararei. Mā te noho rite tonu ka nui te rerekētanga ki te nui me te pai o tō moe.
• Whakaritea he wā moe: Kōwhiria he wā moe e taea ai e koe te whiwhi i te nui o te moe e taunakitia ana mō tō tau.
• Whakatūria he tikanga moe: Mā te mahi i ēnei mea ka "whakangungu" tō roro kia mōhio kei te tata mai te moe. I roto i te wā, ka urutau tō roro ki tēnei whakangungu.
• Kaua e haere ki te moenga mēnā kāore koe e hiamoe ana: Ki te mea ko te wā moe tēnei, ā, kei te hiamoe tonu koe, me mahi ngā mea hei āwhina i a koe ki te whakangā me te whakangāwari i a koe (ina koa ko ngā mea o tō mahinga moe, pērā i te pānui pukapuka).
• Āta karohia ngā rama kanapa, ngā taputapu hiko rānei (ina koa e tata ana ki te wā moe): Ka taea e te rama mai i ēnei e tata rawa ana ki te wā moe te whakararuraru i te huringa moe-ara o tō tinana.
• Kaua e inu waipiro, e kai rānei i te kai taumaha i mua i te wā moe: Ki te hiakai koe i mua i te moe, ko te kai māmā te mea pai. Ka taea e te waipiro me te kai te whakararuraru i te moe (ina koa mēnā ka nui rawa te inu i tētahi o ēnei). Waihoki, kaua e inu nui rawa i tētahi inu i mua i te wā moe. Mā tēnei ka whakawhāiti i te maha o ngā wā me haere koe ki te wharepaku i te pō.
• Kaua e whakawhirinaki ki ngā pire moe: Mā te whakamahi roa i ngā pire moe me ētahi atu rongoā—tae atu ki ērā ka taea te hoko mai i te toa rongoā—ka pā kino ki tō moe. Ko ngā rongoā moe anake me whakamahi tonu e koe ko ērā i tohua e tō tākuta, ā, me tango noa e koe i runga i ngā tohutohu.
• Ka āwhina te korikori tinana: Mā te noho pukumahi i te awatea, ahakoa te hikoi noa, ka āwhina i te kounga o tō moe.
• Whakamahia tō rūma moe mō ngā mahi rūma moe anake: Ko te tikanga o tēnā ko te moe me te taatai. Ka whakamahia e tō roro te wāhi i roto i ngā huarahi ngawari, ka pā pea ki te āhua o tō moe.
• Kia mau ki te taumaha hauora: Ka pā tō taumaha ki tō moe. Hei tauira, mā te taumaha rawa ka piki ake te tūponotanga o te pāngia e te mate moe ārai.

He aha ngā rongoā moe? He aha tā rātou āwhina?

He maha ngā momo rongoā hei āwhina i a koe ki te moe. Kei roto i ēnei ko ngā tāpiringa me ngā rongoā ka taea te hoko kore utu tae atu ki ngā rongoā kua tohua e te tākuta. Ko te nuinga kei roto i te kāwai o ngā rongoā whakamoe, e whakaroa ana i te mahi a te pūnaha io, arā, ngā rongoā moe, i tapaina i muri i te atua moe Kariki.

He mea nui:Ka taea e ngā pire moe, tae atu ki ngā mea e hokona ana i te toa rongoā, te taunekeneke me ētahi atu rongoā. Ka taea e ēnei taunekeneke te whakararuraru, te whakamate rānei. He pai ake te kōrero ki tō tākuta kia mōhio ai koe he haumaru te tango i ēnei hua. Āta karohia hoki te inu waipiro i a koe e tango ana, me te kōrero ki tō tākuta mō ngā taunekeneke pea me ētahi atu rongoā e tangohia ana e koe.

Ko ngā tauira o ētahi momo pire moe me ngā rongoā whakatairanga moe kua tohua e te tākuta ko:

• Ngā Rongoā-Z: Ka karangatia ēnei e ngā tohunga he "Nonbenzodiazepines" nā te mea he rite tonu ō rātou pānga me te huarahi e tukatuka ai tō tinana i a rātou ki te "Benzodiazepines", engari he iti ake, he iti ake hoki te kino o ngā pānga taha.
• Ngā Kaitautoko Kaitautoko Orexin Takirua (DORA): Ka ārai ngā DORA i ngā orexin, he ngota e whakamahia ana e tō roro hei pupuri i a koe kia ara ake, kia āwhina ai i a koe kia moe. Hei tauira, ko te daridorexant, te lemborexant, me te suvorexant.
• Benzodiazepines: Ahakoa e whakamahia whānuitia ana ēnei hei rongoā i te mate haurangi, i ngā āhuatanga rānei e pā ana ki te manukanuka, e whakamahia whānuitia ana hoki hei rongoā i te kore moe, i ngā raruraru moe rānei e pā ana.
• Ngā rongoā ārai pouri: Ka pāngia pea e ēnei ngā taumata o ētahi neurotransmitters i roto i tō roro. Ka taea hoki e rātou te whai pānga whakamarie (he mea onge tēnei).
• Ngā Barbiturates: Kāore i te tino whakamahia ēnei mō ngā raruraru moe. Kei te wātea inaianei ngā rongoā hou ake me te iti ake o ngā pānga taha, engari kei te whakamahia tonutia ngā barbiturates mō te kore moe (ahakoa he tino onge tēnei).

Ko ētahi o ngā taputapu moe e hokona ana i te toa rongoā, arā, ko:

• Ngā rongoā ārai mate pāwera: He maha o ēnei kei roto ko te diphenhydramine, te doxylamine rānei. Ka whakaitihia e ēnei rongoā ngā uruparenga mate pāwera, ā, ka hiamoe te tini o te tangata.
• Melatonin: Ka whakamahia e tō tinana tēnei homoni hei whakahaere i tō huringa moe-ara. Ka taea hoki e koe te tango hei āwhina i a koe kia moe. Ahakoa e wātea ana i runga i te kaute, ehara te melatonin i te mea e tika ana kia tangohia e koe me te kore e kōrero ki tō tākuta (ina koa mēnā kua neke atu koe i te 65 tau). Ka taea e tō tākuta te āwhina i a koe ki te mārama mēnā me tango e koe ngā hua melatonin me pēhea te whakamahi tika i aua hua.
• Pūtake Valerian: He wāhanga noa tēnei pūtake, ā, he maha ngā āhua. Ka tangohia e ētahi hei pire, ko ētahi e pai ake ana ki te hanga hei tī.

He aha te hiranga o te moe? Ka aha mēnā kāore koe e nui te moe?

Kia mārama ki te hiranga o te moe, ā, ki te kore koe e moe nui, me titiro pea koe ki ētahi atu mea. He maha ngā mea ka pā ki te nui me te pai o tō moe. Ka pā pea ēnei pānga poto ki te kore e moe nui:

• Ngā urupare puhoi.
• Te uaua ki te whakaaro, ki te arotahi rānei.
• Ngā pānga o te kare ā-roto, tae atu ki te riri, te pouri, te manukanuka rānei.
• Te mamae o te upoko .
• Te hekenga o te whai huatanga o te pūnaha ārai mate me te maha o ngā mate.
• Te pikinga ake o te mōrearea ki te whakawhanake i ngā raruraru pākia me te mate huka momo 2.
• Te ngenge, te ngoikore rānei.

Ki te roa rawa tō kore moe, ka nui haere te raruraru o te hiahia o tō tinana ki te moe. Ka arahi pea tēnei ki:

• Ngā moe iti: He wā poto ēnei ka moe te roro mō ētahi hēkona, kātahi ka ara ake anō. He tino morearea ēnei mēnā ka puta i a koe e taraiwa ana, e whakamahi ana i ngā taputapu, i ngā mīhini rānei, e mahi ana rānei i tētahi mea e hiahia ana kia aro katoa koe.
• Te wiri o te ringa: Ki te kore koe e moe mō te wā roa rawa, ka uaua ki tō pūnaha io te whakahaere i ngā nekehanga uaua me te whakapakari i te uaua.
• Te moemoeā: Ka taea e te kore moe te whakararuraru i te kaha o tō roro ki te tukatuka me te mārama ki ngā kōrero mō te ao e karapoti nei i a koe. Ka taea e tēnei te mea ka kite, ka rongo, ka rongo hoki koe i ngā mea kāore i te tino kitea.
• Te whanonga wairangi, te whanoke rānei: Ka taea e te kore moe te kino i ngā wāhanga o tō roro e kawenga ana mō te whakahaere i a koe anō me te whakatau.

Tērā anō ngā pānga hauora mō te wā roa o te kore moe. E whakaatu ana ngā rangahau ka taea e ia te whai wāhi atu ki ēnei āhuatanga:

• Te mate ngākau.
• Ngā āhuatanga pākia o te pūnaha io pērā i te mate huka momo 2.
• Te ngoikore o te hinengaro.
• Te mate wareware.

He aha tēnei 'nama moe' kua rongo nei tātou?

Ko te "nama moe" te rerekētanga i waenga i te nui o te moe pai e whiwhi ana koe me te nui o te moe pai e hiahiatia ana e koe. Ka taea e ia te whakanui ake i tō ngenge i te tikanga, ā, me nui ake pea tō moe kia pai ai te noho.

E whakaatu ana ngā rangahau kāore te kohikohi i tētahi nama moe roa e pai mōu. Tērā pea kāore te utu mō te moe ngaro e āwhina ki te whakakore i ngā pānga o taua nama. Ko tētahi tauira ko te pānga o te nama moe ki tō pūnaha io, ka piki ake ai tō tūponotanga ki te whakawhanake i te mate huka momo 2 me ētahi atu raruraru. He taunakitanga kei reira ahakoa ka moe roa koe hei "whakaea" i te nama, ka taea tonu e tō pūnaha io te whakaatu i ngā pānga o taua nama.

Hei whakamutunga, ngā mea hei maumahara (Karere hei tango ki te kāinga)

He tukanga taiao te moe e whakamahia ana e tō tinana hei okioki me te whakatika i a ia anō. Ahakoa he mea ngāwari noa iho te mahi, pērā i te kati i ō kanohi me te moe, ehara i te mea ngāwari te moe. Inaa, kei te tīmatanga tonu te rongoā hou ki te mārama ki te moe, ki tāna mahi, me pēhea te mahi.

Ki te mea kei te raru koe i te moe, ehara i te mea ko koe anake. He mara hauora katoa kei reira e aro ana ki te moe me ngā āhuatanga ka pā ki a ia. Ki te mea kei te whaia e koe ngā ZZZ nui atu i tōu e hopukina ana, kōrero ki te tākuta. Kātahi ka taea e koe te whakahoki i aua raruraru, me koe anō hoki, ki te huarahi tika mō te moe pai i te pō. Kia tiakina tō moe, he mea nui hoki mō tō hauora whānui!

` Moe, moe pai, ngā wāhanga moe, kore moe, raruraru moe, moe REM, moe NREM, moe, mate moe, kore moe, akuaku moe, akuaku moe