Ka kite koe i ētahi wā ka moe roa rawa koe i te pō? Ka kite koe kāore e taea e koe te ara ake i te wā tika o te ata, ā, ka ngenge koe i te rā katoa? Tērā pea ka whakaaro koe, "He manu pō noa iho ahau." Engari, ehara i te mea koinei tonu te āhua. I tēnei rā ka kōrero tātou mō tētahi āhuatanga ka puta ai tēnei raruraru, e mōhiotia whānuitia ana ko te `(Delayed Sleep Phase Syndrome - DSPS)`.
Nā, he aha tēnei mate moe roa (DSPS)?
Ki te kī ngāwari, ko te `(Delayed Sleep Phase Syndrome)` ko te wā e mahi pōturi ana te karaka tūturu o tō tinana (e kiia nei ko `(Circadian rhythm)`). Hei tika, ka tīmata koe ki te moe
i te iti rawa i te rua hāora i muri i tō wā moe noa. Whakaarohia pēnei. Ki te moe te tangata noa i te 10 i te pō, ā, ka oho ake i te 6.30 i te ata, kāore te tangata whai `(DSPS)` e moe tae noa ki muri i te 12 i te ata, i te 1, i te 2 rānei i te ata. Nō reira, he tino uaua ki te ara ake i te ata ki te haere ki te kura, ki te mahi rānei i te wā tika. Ki te pupuri ēnei tāngata i tētahi `(Sleep diary)` mō ō rātou wā moe, ka whakaatu mai he iti noa iho tā rātou moe i te wiki (engari ka moe tonu rātou me te kore e ara pinepine i te pō) ā, ka moe rātou tae noa ki te poutumarotanga, i te 1, i te 2 rānei i te ata i ngā wiki mutunga. Tērā pea ka whakaaro koe, "He manu pō noa iho ahau." Engari he rerekē te DSPS. Mena he "tangata pō" noa iho koe, kāore koe e hiamoe, e kore hoki e aro i te awatea pērā i te tangata whai DSPS. Kāore e taea e te tangata whai DSPS te whakahaere i te wā e kī ana tōna tinana kia moe ia. I ētahi wā ka karangahia tēnei e ngā tākuta ko te "Delayed Sleep Phase Syndrome" ko te "Delayed Sleep-Wake Phase Disorder" rānei.
He aha te momo mate moe tēnei?
Ko te DSPS he mate moe e taka ana ki raro i te wāhanga o ngā mate moe o te manawataki circadian. Ko tō manawataki circadian ko te karaka o roto o tō tinana e rere ana mō ngā hāora 24 i te rā, hei āwhina i a koe kia mataara i te awatea me te moe i te pō. He maha ngā mea e whakahaeretia ana e tēnei huringa, tae atu ki te pāmahana o tō tinana me te nakunaku.
He momo matua o te DSPS?
Ae, e rua ngā momo matua o te DSPS. Ka whakatauhia tēnei e te wā e tukuna ai te homoni whakatairanga moe Melatonin ki roto i tō manawataki circadian. Mā tēnei tohu e whakaatu ki tō karaka tinana kua tae ki te wā moe.
- DSPS e hangai ana ki te Circadian: I konei, ka tīmata te mahi a te homoni `( Melatonin )` i raro iho i te rua hāora i mua i tō haerenga ki te moe.
- Te DSPS kāore i te ōrite te Circadian: I konei, ka whakahohehia te homoni " Melatonin " neke atu i te rua hāora i mua i tō haerenga ki te moe, i muri rānei i tō moe.
Ahakoa te ahua uaua o tēnei whakarōpūtanga, he mea nui pea mā te tākuta te whakamahere maimoatanga.
He aha ngā tohu o te (DSPS)?
Tērā pea ka pāngia te tangata whai ``(DSPS)`` e ngā tohu pēnei i:
- Te kore e taea te moe i te wā e hiahia ana koe, i te wā rānei e whakaaetia whānuitia ana e te hapori.
- He uaua ki te oho ake i te ata i te wā e hiahia ana koe, i te wā rānei e whakaaetia whānuitia ana e te hapori.
Ka taea e tēnei te arahi atu ki ētahi atu raruraru:
- Te tino hiamoe i te awatea.
- He uaua ki te mahara, te aro, me te arotahi.
- Ngā panonitanga whanonga me/ranei te wairua, hei tauira, te riri.
I ētahi wā, he uaua ki te wehewehe i ngā tohu o te "DSPS" mai i ētahi atu āhuatanga moe hiamoe nui, pērā i te "narcolepsy" (he āhuatanga e puta ai te hiamoe ohorere) me te "idiopathic hypersomnia" (te hiamoe nui rawa atu, kāore he take).
He aha tēnei (DSPS) ka puta ai?
Ko te `(DSPS)` te
take nui o ngā āhuatanga ira . Ko te tikanga o tēnei, ka puta pea te mate i te huringa o tō `(DNA)`. Ahakoa kāore e taea e ngā tākuta te whakamātautau i ēnei ira, he maha ngā tāngata ka kite i te whakamarie ina mōhio rātou ehara i te "mangere" te take o ā rātou tohu, engari he huringa ira. Kua whakaatuhia e ngā rangahau nā tēnei awe ira ka roa ake te `(Circadian rhythm)` tūturu o tō tinana i te mea noa. Koinei te take kāore te tinana e hiahia ki te moe i te wā tika.
He aha te mea e kino rawa atu ai te āhuatanga (DSPS)?
Ka kino ake pea ō tohumate o te "(DSPS)":
- Te rerekētanga o te wā (jet lag) ina haere ana ki tētahi atu whenua.
- Te okioki i runga i te moenga mō te wā roa.
- He koretake te wā moe.
- Ngā whanonga moe kino (hei tauira, te inu i ngā mea pēnei i te kawhe i mua i te moe).
- Te pānga ki te nui rawa o te mārama i mua i te moe, me te pānga ki te iti o te mārama i te awatea.
Ko wai kei te mōrearea nui ake ki te whakawhanake (DSPS)?
Ko te DSPS
te mea tino kitea i roto i ngā taiohi me ngā taiohi . Nā te mea ka huri te manawataki circadian tūturu o te tinana i te wā o te pakeketanga. Ka pāngia hoki ngā pakeke, inā koa ngā wāhine i waenga i te 40 me te 60 tau te pakeke. I kitea i roto i tētahi rangahau e 90% o ngā pakeke kua tāpaetia ki te DSPS i pāngia e ēnei tohu i a rātou e tamariki ana. Mena kei roto i tō whānau tētahi o te mate, he nui ake te tūponotanga ka pāngia koe e tēnei mate.
He aha ngā raruraru ka pā mai i te (DSPS)?
Ka pā mai pea ngā raruraru pēnei i te `(DSPS)`:
- Te pouri : Ka pā pea ō tauira moe ki tō wairua me tō taumata pūngao. Neke atu i te 60% o te hunga whai DSPS e pāngia ana e te pouri.
- Te mate whakamahi matū: He maha ngā tāngata e pāngia ana e te mate whakamahi matū (DSPS) ka nui rawa te whakamahi kawhe, pire moe, waipiro rānei hei āwhina i a rātou kia ara ake, kia moe rānei.
Hei tāpiritanga, ka pā pea te ``(DSPS)`` ki ngā mahi kura me te whakatutukitanga mahi. Ka taea hoki e ia te whakaroa, te kore rānei e taea te haere ki ngā huihuinga nui.
Me pēhea te mōhio ki (DSPS)?
Hei tautuhi i te "(DSPS)", ka pātai atu te tākuta, te tohunga rānei ki a koe mō ō tohumate, ā, ka tono atu kia puritia e koe
he "rātaka moe" he "rārangi moe" rānei . Ko te rātaka moe te wāhi e:
- Kua tae ki te wā hei haere ki te moenga.
- Te wā moe (āhua tata)
- Te wā oho ake
Hei tuhi i ngā mea pēnei. Puritia he pukatuhi me he pene i te taha o tō moenga kia kore ai e wareware ki te tuhi i te wā. Nā te mea kāore e taea e koe te tuhi i te wā tika i moe ai koe, tuhia i te ata hei whakamahara. Mā tō tākuta koe e kī atu kia pēhea te roa me pupuri e koe tēnei rātaka. Hei whakaū i te mate, ka tono pea tō tākuta kia mau koe i tētahi taputapu e kiia nei ko
te ` Actigraph`. Ka tuhia e tēnei ō huringa okiokinga me ō mahi. Ka āwhina tēnei i a koe ki te whakatau i te wā e moe ai koe, ā, e ara ake ai. Me mau koe i tēnei taputapu mō te 7 ki te 14 rā pea. Hei tāpiri, ka whakahaerehia pea e tō tākuta
ngā whakamātautau pēnei i te `Dim Light Melatonin Onset (DLMO)` ,
he `Polisomnography - PSG`, he `sleep study` rānei, me
te `Multiple Sleep Latency Test (MSLT`) . Ka āwhina ēnei whakamātautau ki te wehewehe i te DSPS mai i ētahi atu mate moe, pēnei i te Narcolepsy. Ka taea e ngā mate moe noa, pēnei i te Obstructive Sleep Apnea (OSA), te whakakino ake i te DSPS. Ka tātaritanga me te rongoā hoki e tō tākuta aua mate.
Me pēhea te rongoā mō te (DSPS)?
Hei rongoā i te DSPS, ka tūtohu pea te tākuta i ēnei e whai ake nei:
Te whakarerekē i ngā tikanga moe
Ka tūtohu pea tō tākuta i ngā huringa ki ō tikanga moe, pēnei i:
- Kia mātao tō rūma moe, tō wāhi moe rānei. Hei tauira, kaua e whakamahi i ngā paraikete matotoru i te raumati, kaua hoki e whakamahi i tētahi hau mārie i roto i te rūma.
- Katia ngā ārai matapihi, ngā arai rānei hei ārai i te mārama. Ka taea hoki te whakamahi i tētahi kopare kanohi.
- Whakangāwari i mua i te moe. Hei tauira, kaukau i te wai wera.
- Whakawetohia ngā taputapu hiko pēnei i te waea pūkoro , te pouaka whakaata, me ngā kēmu ataata i te haora i mua i te moe. Ka whakararuraru te mārama kikorangi e tukuna ana e ētahi taputapu i te huarahi e whakaputa ai tō tinana i te homoni melatonin.
- Whakamātauria te whai i te kaupapa moe ōrite i ngā rā wiki me ngā rā mutunga wiki. E pā ana hoki tēnei ki ngā hararei.
- Āta karohia te kai i ngā kai me ngā inu kei roto te kawheine, pērā i te kawhe, te tiakarete, me te tī, i te ahiahi, inā koa i mua i te moe.
- Āta karohia te kai i ngā mea whakaohooho pērā i te waipiro, te nikotīni, me te whakakori tinana kaha i te haora i mua i te moe.
He uaua pea te whakarerekē i ngā tikanga o te pō kua mau tonu mō ngā tau. Hei whakangāwari ake i te whakawhiti, whiriwhiria kia kotahi, kia rua rānei ngā tikanga hou, ka whakauru atu ki roto i tō mahinga kia āhua noa iho. Kātahi ka tāpirihia kia kotahi, kia rua rānei. Mā tēnei ka āwhina i a koe kia taunga haere ki ngā huringa, kaua e ngana ki te whakarerekē i ngā mea katoa i te wā kotahi.
Te whakatakoto i tētahi kaupapa moe
Ko te whakatakoto i tētahi kaupapa moe ko te whakatakoto i tētahi wā pumau mō te wā e ara ake ai koe. Mena kua taunga tō tinana ki tētahi kaupapa, ka roa te wā e urutau ai ki tētahi kaupapa hou.
Ko te mea nui i konei ko te whakatakoto i tō wā ara ake i mua ake. Kātahi ka wawe ake tō wā moe. E rua ngā huarahi hei whakarerekē i tō kaupapa moe:
- 'Te whakatairanga i tō karaka ā-roto': Ka taea e koe te moe i mua i te wā i ia pō kia tae rā anō koe ki te wā moe e pai ana ki a koe. Hei tauira, ki te moe koe i te 12 karaka i tētahi pō, moe i te 11:45 i te pō e whai ake nei, kātahi i te 11:30 i te pō e whai ake nei, me pērā tonu.
- Te whakaroa i tō karaka ā-roto (Chronotherapy): Ka taea e koe te moe i muri i te kotahi ki te toru hāora, neke atu rānei, i ia pō tae noa ki te wā moe e pai ana ki a koe. Hei tauira, ka taea e koe te whakarerekē i tō wā moe mai i te 12 i te poutumarotanga ki te 8 i te ata, mai i te 3 i te ata ki te 11 i te ata, mai i te 6 i te ata ki te 2 i te ahiahi, me ētahi atu mahi tae noa ki te taenga ki tō whāinga (tērā pea mai i te 11 i te pō ki te 7 i te ata). Me whai wā okioki mō ētahi rā mai i ngā mahi pāpori, i ngā herenga rānei. Ka taea e koe te whakamātau i tēnei i te wā hararei, i te wā rānei e wātea ana i te kura, i te mahi rānei. Ko te whakaaro kei muri i tēnei tikanga he māmā ake te taunga o tō tinana ki te moe i muri i te moe i te moe wawe.
He mea nui kia arotahi tonu, kia anga whakamua hoki ki ō whāinga ina mahi ana koe i ēnei mea. He ngāwari te wareware i tō wā moe i ngā wiki mutunga me ngā hararei. Engari ka mahi tika tō karaka tinana mēnā ka taunga koe ki tēnā. Ahakoa ka taea e koe te whakahaere i tō karaka tinana
mā te piri ki tētahi wā moe me te wā oho ake , e kore e "whakaora" i te āhua o te whakaroa i te huringa moe-oho. I muri i ētahi marama o te mahi i tētahi kaupapa rite tonu, ka taea e koe te hanga i ētahi huringa i ngā wā motuhake.
Te rongoā mārama
Ka tūtohu ētahi tākuta i te rongoā mārama hei rongoā mō te DSPS. Ko te tikanga o tēnei ko te hoko i tētahi pouaka mārama motuhake. Me mau e koe mō te hawhe haora i te ata. Mā tēnei ka āwhina i te tautuhi anō i tō karaka tinana. Ka tohutohu tō tākuta i a koe mō te momo pouaka mārama hei hoko me te āhua o te whakamahi. Ko tētahi atu kōwhiringa ka tūtohu pea tō tākuta ko
te noho ki waho mō te 30 meneti i raro i te rā i muri i te oho ake i te ata. Ka āwhina hoki ki te whakaiti i tō pānga ki te mārama mai i ngā taputapu hiko i te ahiahi.
Ngā rongoā mō (DSPS)
Tērā pea ka tūtohu tō tākuta kia tangohia e koe he tāpiringa melatonin hei āwhina i a koe ki te whakatika i tō manawataki circadian. Ka hangaia e tō tinana te melatonin hei āwhina i te whakahaere i tō huringa moe-ara. Ko te repe pineal i roto i tō roro ka huna i te nuinga o te melatonin i te pō. Tērā pea ka hiahia koe ki tētahi atu melatonin hei āwhina i a koe ki te hoki ki te huarahi tika me tō wā moe. Ka tūtohu tō tākuta i te horopeta tika o te melatonin māu. Hei tauira, ko te horopeta iti (0.5 ki te 1 mg) te horopeta tīmatanga.
Ehara tēnei i te rongoā hei tango i mua i te moe; me tango i te whā hāora i mua i tō wā moe e tumanakohia ana. Me kōrero tonu ki tō tākuta i mua i te tāpiri i tētahi rongoā ki tō mahinga. Me whai tonu i ngā tohutohu a tō tākuta kia whakamahia haumaru ai tēnei rongoā.
Kia pēhea te roa o te (DSPS)?
Kāore te DSPS e memeha rawa. Me haere tonu te maimoatanga hei whakahaere i tēnei. Ka roa pea ngā wiki ki ngā marama ka hoki anō tō huringa moe-ara. Kia mau tonu ai tō kaupapa, me mahi tonu koe i tō mahere maimoatanga.
He rongoā tuturu kei te wātea mō te (DSPS)?
Kāo, kāore he rongoā tuturu mō te DSPS. Heoi, ka taea e te maimoatanga te āwhina i te whakaiti i ō tohu me te whakapai ake i tō moe.
He aha te tirohanga mō te āhuatanga (DSPS)?
He tokomaha ngā tāngata ka whiwhi hua pai ake mēnā ka whai rātou i tētahi mahere maimoatanga hei āwhina i a rātou ki te whakarerekē i tā rātou kaupapa moe. Mēnā kāore e rongoatia, ka pā pea te DSPS ki tō oranga o ia rā. Tērā pea ka ngenge tonu koe, ka uaua ai te noho pukumahi, te mahi rānei i ngā mea e pai ana ki a koe. He tokomaha ngā tāngata whai DSPS ka pāngia hoki e te pouri. Mēnā kei te pouri koe nā te mea kāore koe i te nui te moe, kōrero ki tō tākuta. Tērā pea ka tūtohu ia i ētahi atu maimoatanga, pērā i te
Cognitive Behavioral Therapy (CBT).
Āhea ahau me toro atu ki te tākuta?
Mena he uaua ki a koe te moe i te pō, ā, he uaua hoki ki te ara ake i te ata, me toro atu ki te tākuta. Mena kua kitea tō mate DSPS, ā, kāore ngā panonitanga ki ō tikanga moe e āwhina ana i ō tohumate, me kōrero ki tō tākuta. Ka taea e ia te āwhina i a koe ki te hanga huringa ki tō mahere maimoatanga.
He aha ngā pātai me pātai atu e au ki taku tākuta?
- Me hoko e au he pouaka rama? Me pēhea taku whakamahi?
- Me pēhea taku whakarerekē i aku tikanga moe?
- Me tango e au ngā tāpiringa melatonin? Mena koinā, e hia te nui me te wā me tango e au?
- He pānga taha anō kei te tango i ngā tāpiringa Melatonin?
- Tērā pea he mate moe anō tāku, pērā i te Narcolepsy, te OSA rānei?
He wāhanga o te ADHD te (DSPS)?
Ka pāngia tō aro me tō mahi i te awatea e ngā panonitanga o tō huringa moe. E ai ki ngā rangahau, tae atu ki te 75% o te hunga kua tāpaetia he
Mate Aro-Kore/Hyperactivity (ADHD) he āhuatanga e pā ana ki tō rātou manawataki circadian. Ina kore e taea e koe te moe, ā, kāore e taea e koe te ara ake i te ata, tērā pea kāore koe e hiahia ki te whai wāhi atu ki ngā mahi o te awatea. Ka pāngia pea koe ina kāore tō tinana i te rite ki te moe, ahakoa kei te ngenge koe i te tinana me te hinengaro.
Ko te mea nui kia mārama koe ehara te Delayed Sleep Phase Syndrome (DSPS) i te whanonga āta whakaarohia. Ka taea e te tākuta te āwhina i a koe ki te whakarerekē i tō wā moe kia rite ki a koe, me te āwhina i a koe ki te tīmata i te rā me te hou.
Ngā mea tino nui hei maumahara (Karere hei kawe ki te kāinga)
Āe, ko tāku tumanako kua mārama ake koe ki te "Delayed Sleep Phase Syndrome - DSPS" i kōrerohia e tātou.
Ko te mea nui, ko tō uaua ki te moe i te pō, me tō uaua ki te ara ake i te ata, ehara pea i te "mangere" noa iho, i te "tikanga kino" rānei. Tērā pea he raruraru kei te karaka o roto o tō tinana, nā ngā āhuatanga ira.
- Ki te pā mai ēnei tohu ki a koe, rapua he tohutohu hauora. Ka taea e rātou te tātaritanga i te raruraru tuturu me te tohu i te maimoatanga tika māu.
- Ka taea te whakahaere pai i tēnei āhuatanga mā te whakamahi i ngā mea pēnei i ngā tikanga moe, te whakarerekē i ngā wātaka, te whakaora rama, me te mea e tika ana, te melatonin.
- Ehara tēnei i te mea ka ora wawe tonu. He mea nui kia manawanui, kia whai i ngā tohutohu a te rata, me te ngana tonu.
- Kāore koe i te mokemoke. He tokomaha ngā tāngata he rite tonu ō rātou raruraru. Nō reira kaua e wehi ki te tono āwhina.
Ki te tautuhi tika koe i tō raruraru moe, ā, ka whakamahi i ngā otinga tika, ka taea hoki e koe te moe pai i te pō, ā, ka whakahauora i te ao.
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