He uaua hoki ki a koe te moe i te pō? E ara ake ana rānei koe i ia hāora i muri i tō moe? Ina kore e taea e koe te moe pai, he tino uaua te aonga ake, kāore? Kāore e taea e koe te mahi i tetahi mea, kāore e taea e koe te arotahi, ā, ka riri koe mō ngā mea iti. Whakaarohia te kino rawa atu o tēnei raruraru mēnā he ADHD pakeke tōu ( Attention-Deficit/Hyperactivity Disorder ). He rite tonu ki tētahi huringa kino. Ina kore koe e moe nui, ka piki ake ō tohu ADHD. Ina piki ake ngā tohu ADHD, ka uaua ake te moe i te pō. Ehara tēnei i te raruraru māu anake. E ai ki tētahi rangahau, tata ki te rua hautoru (67%) o te hunga whai ADHD he uaua ki te moe pai i te pō.
Nā te aha tēnei e tupu nei? He aha te mea ka taea te mahi mō tēnei? Me kōrero noa iho tēnei, i roto i te huarahi e mārama ai koe.
He pēhea te whakararuraru a te ADHD i te moe?
He maha ngā take e kore ai e taea e te tangata te moe. Engari ki te mea he ADHD tōu, tera atu ētahi atu wero. Me titiro tātou ki ērā.
He uaua ki te pupuri i tētahi kaupapa o ia rā
He ngāwari te whakararuraru i te hunga whai ADHD. Nō reira, ki te tīmata koe i tētahi mea i te pō (hei tauira, he kaupapa, he mahi), he uaua ki te whakamutu i te wā tika. I ētahi wā, ahakoa ka tirohia noa e koe ngā pāpāho pāpori, kāore koe e mōhio ki te roa o te wā kua pahure. Kātahi anō ka titiro koe ki te karaka, ko te tahi, ko te rua rānei i te ata. Ahakoa ka haere koe ki te moenga, kāore e taea te whakamutu i tō hinengaro tere . Ka maumahara tonu koe ki ngā mea, ka puta mai ngā whakaaro hou ki a koe, ā, ka whakaaro koe ki ngā mea i tupu i te awatea. He tino uaua ki te whakamarie i tō hinengaro me te moe.
Ngā mea whakaohooho me te kawheine
Ko ngā rongoā whakaohooho te momo rongoā matua e whakamahia ana hei rongoā i te ADHD. Ahakoa ka taea e ēnei te āwhina i a koe kia mataara, kia kaha hoki i te awatea, i ētahi wā ka roa te pānga tae noa ki te pō, ka nui ake tō araara. Hei tāpiri, ko te kawheine i roto i te kawhe, te tī, ētahi inu houra, me te tiakarete e inuhia ana e koe i te awatea ka uaua ake te moe.
Ētahi atu āhuatanga hauora hinengaro
He maha ngā tāngata whai ADHD ka pāngia hoki e ētahi atu āhuatanga, pērā i:
- Manukanuka
- Te pouri
- Ngā mate hinengaro
- Te whakamahi kino i ngā matū
Ka tino uaua hoki te moe me te noho tonu i te moe nā ēnei āhuatanga.
Ngā mate moe e pā ana ki te ADHD
He rerekē te moe kino i te mate moe. Mēnā he mate moe tōu, ka kore pea koe e moe, ka kore ai koe e mataara i te awatea, ā, ka nui ake tō pukuriri. He tino noa ēnei mate moe i waenga i te hunga whai ADHD, ā, ka tirohia e ngā tākuta mēnā he raruraru moe tō rātou ina tātaritangahia te ADHD.
Ko te mea nui ko te kōrero ki tō tākuta mō ēnei tohu mēnā kei a koe. Kaua e tātaritanga i a koe anō .
Kei te ripanga i raro nei ētahi o ngā mate moe e kitea whānuitia ana me te ADHD.
| Mate moe | He aha ngā kare ā-roto e pā ana ki tēnei? / Ngā āhuatanga matua |
|---|---|
| Te kore moe | Ina moe ahau i te pō, kāore e taea e au te moe. He mea kotahi te mea e puta ake ana ki te hinengaro, i muri i tētahi mea. I ētahi wā ka ara ake ahau i ngā moemoeā kino i te pō. Ahakoa ka moe ahau, ina ara ake ahau i te ata, ka ngenge tōku tinana. Ina whakaaro ahau, "Āe, kāore e taea e au te moe," ka uaua ake te moe. |
| Ngā mate moe o te manawataki-circadian | He kupu ngāwari tēnei, he raruraru tēnei kei te "karaka koiora" o tō tātou tinana. Ka whakaputahia e tō tātou tinana he homoni (Melatonin) e whakamoea ai tātou i te pō. Ina pāngia tātou e tēnei mate, kāore e puta i te wā tika. Nō reira, kāore e taea e tātou te moe i te pō, engari kāore e taea e tātou te ara ake tae noa ki te ata, ā, ka ara ake i te ata. Ka kino ake pea tēnei āhuatanga mā te pānga ki te mārama kikorangi, inā koa i te pō, mai i ngā mea pēnei i te waea me te pona. |
| Apnea moe | Koinei te wā ka mutu tō manawa mō tētahi wā poto i a koe e moe ana, kātahi ka tīmata anō. Ka taea tēnei te tupu i ngā wā maha puta noa i te pō. Ka uaua pea tēnei ki a koe te moe pai, hohonu, ā, ka tino ngenge koe i te ata. Te ngongoro nuiHe tohu nui tēnei. Tata ki te 25% o te hunga whai ADHD kei a rātou tēnei mate. Ki te nui tō ngongoro, me kōrero ki tō tākuta. |
| Te Mate Waewae Okioki (RLS) | He tino āhua whakamā tēnei. Ina ngana koe ki te moe, ka puta he kare ā-roto rerekē i ō waewae. E ai ki ētahi he rite ki te ngokingoki o ngā kutukutu i roto i ō waewae, me te mea kei te kukume tetahi i a koe, me te mea kei te maremare koe, me te mea kei te mākūkū koe. Mā tēnei ka hiahia koe ki te neke i ō waewae. Ina nekehia ō waewae, ka iti haere te moe. Mā tēnei ka tino uaua te moe. He mea whakamiharo, tata ki te 44% o te hunga whai ADHD he mate pēnei. |
Nā, he aha tāu e mahi ai mō tēnei?
Mena he raruraru moe tōu nā te ADHD, ko te mea tuatahi, ko te mea nui rawa atu me mahi e koe, ko te kōrero ki tō tākuta mō tēnei mea. Me whakarerekē pea e ia te horopeta o tō rongoā ADHD, te roa rānei o te wā e tangohia ana e koe. Mēnā rānei, ka tono pea tō tākuta i tētahi rangahau moe hei whakatau mēnā he mate moe anō tōu.
Kia whakakorea atu ngā take kē atu, tera pea kei te whakararuraru ō tohumate ADHD i tō moe. I roto i ēnei āhuatanga, ka taea e koe te whakapai ake i te kounga o tō moe mā te hanga i ētahi huringa ngāwari ki tō āhua noho me tō mahinga. Ka kiia tēnei ko te 'akuaku moe pai'.
- Kaua e moe i te awatea. Ki te tika, moe poto mō te 15-20 meneti. Engari kaua e moe i raro iho i te 4 hāora i mua i te wā moe.
- Āta karohia te kawheine. Āta karohia te inu i ngā inu pēnei i te kawhe, te tī, me te cola i te iti rawa 4-6 hāora i mua i te moe.
- Mena kei te tango koe i ngā rongoā whakaohooho, tangohia i te ata i ngā wā katoa e taea ai. Kōrero ki tō tākuta mō tēnei, ā, rapua he tohutohu.
- Whakatūria he tikanga moe marino. Whakamahia te pānui pukapuka, te whakarongo ki ngā waiata marino, te kaukau rānei i te wai mahana i mua i te moe i ia pō.
- Haere ki te moe, ka ara ake i te wā kotahi i ia rā. Ngāna kia mau ki tēnei tikanga, ahakoa i ngā wiki mutunga.
- Me waiho tō rūma moe hei wāhi moe. Kia pōuri, kia marino, kia pai hoki te pāmahana o te rūma. Whakamahia te moenga mō te moe me te moe anake. Kaua e mahi, e kai rānei i te moenga.
- Kaua e titiro ki ngā mata. Kati te whakamahi i ngā mea pēnei i te pouaka whakaata, ngā waea atamai, ngā rorohiko, me ngā papahiko i te iti rawa i te haora i mua i te moe. Ka ārai te mārama kikorangi e tukuna ana e rātou i te hanga o te melatonin, he homoni e āwhina ana i a koe ki te moe.
Kāore pea ēnei tikanga e puta he hua i roto i ētahi rā, e rua rānei. Kaua e mutu. I a koe e mahi tonu ana i ēnei mea, ka kite koe i tētahi rerekētanga mārama i roto i tō moe.
Karere Tangohia ki te Kāinga
- He mea tino noa ngā raruraru moe i roto i ngā pakeke e pāngia ana e te ADHD. Ehara i te mea e whakaaro noa ana koe.
- He huringa kino tēnei: Ka kino ake ngā tohumate ADHD i te kore moe, ā, ka whakararuraru i te moe.
- Tērā pea ko tētahi atu mate moe te take o ō raruraru moe, pērā i te Sleep Apnea, te Restless Legs Syndrome rānei (RLS).
- Ko te taahiraa tino nui me mahi e koe ko te kōrero ki tō tākuta mō tēnei mea.
- Mā te whai i ngā tikanga moe pai (Sleep Hygiene) ka tino whakapai ake i te kounga o tō moe.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero