Ka hurihuri koe ina moe koe i te pō, kāore e moe? Ka ara ake rānei koe i muri i tētahi wā? He raruraru nui tēnei mō te tini o te tangata. Nō reira, i tēnei rā, me kōrero tātou mō ngā maimoatanga rerekē ka taea te āwhina i ēnei raruraru moe, hei tāpiri atu ki ngā rongoā kua tohua e te tākuta o te Hauāuru.
He aha ēnei maimoatanga rerekē?
I te whakarapopototanga, ka kiia e mātou he "whakaora rerekē" he "whakapiripiri" rānei, ko ērā kāore i te whakamahia whānuitia i roto i te rongoā o te Hauāuru. Kei roto i ēnei ko ngā whakarerekētanga kai, te whakakori tinana, te whakangungu hinengaro, me ngā whakarerekētanga āhua noho. Hei tauira, ko te wero ngira, te yoga, te whakaaroaro, te mirimiri, me te rongoā otaota.
Ko te tikanga o te kupu "tāpiri" ko te whakamahinga o ēnei maimoatanga me ngā rongoā kua tohua e tō tākuta. Heoi, ina tae ki te kupu "whiringa kē" ko te tikanga ka whakamahia e ētahi tāngata ēnei hei utu mō ngā rongoā kua tohua. Engari kia mahara, he mea nui kia kōrero ki tō tākuta i mua i te mahi i tētahi mea.
Ngā tāpiringa hei āwhina i te moe
Ka whakamahi ētahi tāngata i ngā tāpiringa otaota me ngā tāpiringa homoni hei rongoā i te kore moe. Me titiro tātou ki ēnei.
Ngā Rongoā otaota
Ahakoa he mea taiao ēnei, ka rerekē pea ōna pānga i ia tangata, i ia tangata, ā, he nui tonu ngā rangahau hei mahi mō ēnei.
| Ingoa o te otaota | Whakaahuatanga me te whakamahinga |
|---|---|
| Valerian | E whakamahia ana te pūtake. E kī ana ētahi rangahau ka āwhina pea i a koe kia moe ngāwari ake, kia roa ake ai tō moe. Heoi anō, me rangahau anō tōna haumaru me tōna whai huatanga. |
| Kamomere me te Putiputi Aroha | E kiia ana ēnei he āwhina moe ngawari. Tērā pea ka āwhina i ngā raruraru moe mō te wā poto. Heoi, kāore anō kia whakamātauhia i roto i te rongoā tōna haumaru mō te whakamahinga mō te wā roa. |
| Ētahi atu otaota | E kiia ana hoki he pai te hopi, te ginseng, me te rēmana hinu mō te moe. I ngā whenua pēnei i a Tiamana, kua whakaaetia e te kāwanatanga ngā otaota pēnei i te valerian me te hopi hei rongoā mō ngā raruraru moe. Heoi, he iti noa iho ngā rangahau pūtaiao mō ēnei. |
Ko te mea nui, ka taea e ēnei tāpiringa otaota te taunekeneke me ētahi atu rongoā e tangohia ana e koe. Nō reira, kaua e tango i tētahi mea pēnei me te kore kōrero ki tō tākuta.
He aha te Melatonin?
He homoni te melatonin e hangaia ana e te repe pineal i roto i te roro. He māmā noa iho, ko te melatonin te kaiwhakahaere o te manawataki o te tinana, e whakahaere ana i te moe me te ara ake.
Kua whakaatuhia e ngā rangahau he āwhina pea ngā tāpiringa melatonin mō ngā raruraru moe, inā koa ko ngā mea e puta mai ana i te jet lag. Ahakoa e kīia ana he iti noa ngā pānga taha, me rangahau tonu ngā pānga o te whakamahinga mō te wā roa.
Ka āwhina te acupuncture i te moe?
Ko te wero ngira he momo rongoā tuku iho Hainamana e uru ana ki te wero ngira tino angiangi ki roto i ngā pūwāhi motuhake o te tinana. I ētahi wā ka honoa tēnei ki te iti o te whakaoho hiko, ki te wera rānei mai i ngā otaota e tahu ana. E whakaponohia ana ka pā tēnei ki ngā mahi a te tinana.
He maha ngā rangahau iti kua whakaatu i ngā hua whai hua mō te whai huatanga o te wero ngira mō te kore moe, engari me nui ake ngā rangahau e hiahiatia ana.
Te Whakangā me te Whakaaroaro
Whakaarohia, me pēhea koe e moe ai mēnā kei te tere tonu tō mahunga i ngā whakaaro, ā, ka pēhia ō uaua ina haere koe ki te moenga? Koinei te āwhina o ēnei tikanga.
Kua kitea he tino whai hua ngā tikanga pēnei i te whakangāwari uaua me te whakaaroaro hei rongoā i te kore moe. Ka taea e te tangata te ako i ēnei tikanga. Heoi, he maha ngā wiki e hiahiatia ana hei whakaharatau kia tino mōhio ai rātou, kia whai hua ai hoki hei āwhina i a koe kia moe.
Kua kitea hoki e ngā rangahau ka whakanui ake te whakaaroaro i te whakaputanga a te tinana i te homoni melatonin, e āwhina ana i te moe.
Ka whakapai ake te whakakori tinana i te moe?
Āe, tino pono! Mā te whakakori tinana auau ka pai ake te kounga o te moe. He tino painga tēnei mō te hunga rangatahi me te hunga kaumātua.
Kua whakaatuhia e ngā rangahau tata nei ka taea e ngā mahi whakakori tinana ngawari pērā i te Tai Chi te whakapai ake i te kounga o te moe o ngā kaumātua. Kua kitea hoki te āwhina a te yoga Tibetan ki ngā raruraru moe o ngā tūroro mate pukupuku.
Engari koinei te mea nui hei maumahara: Me whakaoti e koe te whakakori tinana i te iti rawa i te toru ki te whā hāora i mua i tō haerenga ki te moe. Ki te kaha rawa koe ki te whakakori tinana, ā, tata tonu ki te wā moe, ka raru pea tō moe.
Kia tūpato i te wā e whakamahi ana i ngā maimoatanga rerekē!
Kaua e whakaaro he 'taiao' ēnei maimoatanga nā te mea he haumaru noa iho. Tērā pea ka taunekeneke ngā hua otaota me ētahi atu rongoā e tangohia ana e koe. Nō reira, whakaarohia marietia ēnei āhuatanga i mua i te tīmatanga o ēnei mea.
- Me kōrero tonu ki tō tākuta. Me whakamōhio atu ki tō tākuta i mua i te tīmatanga o tētahi atu maimoatanga pēnei. Me kōrero hoki ki a ia ngā maimoatanga rerekē e whakamahia ana e koe i tēnei wā.
- Kia tūpato ki ngā pānga taha. Ki te pāngia koe e te whakapairuaki, te ruaki, te tere o te ngakau, te korere, te mākūkū rānei o te kiri, kati te tango i te hua otaota ka whakamōhio tonu atu ki tō tākuta.
- Kaua e māmingatia e ngā pānuitanga. Kaua e whakapono noa ki ngā mea katoa e rongohia ana e koe i roto i ngā pānuitanga mō ngā hua otaota. Rapua tonu ngā puna kōrero he pūtake pūtaiao.
- Kia tūpato i te wā e whiriwhiri ana i ngā hua. Kōwhiria ngā hua anake he ingoa pai, he pono hoki. Me whakarite hoki kei te tapanga te ingoa o te tipu (tae atu ki tōna ingoa pūtaiao), te ingoa me te wāhi noho o te kaihanga, te tau puranga, te rā paunga, te inenga, me ngā pānga taha pea.
Karere Tangohia ki te Kāinga
- Me kōrero tonu ki tō tākuta i mua i te whakamātau i tētahi atu maimoatanga mō ngā raruraru moe.
- Ahakoa he "taiao" tetahi mea, ehara i te mea he "haumaru" 100%. Tērā pea ka pāngia koe e ngā pānga taha me ngā taunekeneke me ētahi atu rongoā.
- Ka taea e ngā tāpiringa otaota te taunekeneke kino me ētahi atu rongoā e tangohia ana e koe, no reira kia tino kōrero koe ki tō tākuta mō ngā mea katoa e tangohia ana e koe.
- Ko te whakaaroaro, ngā tikanga whakangā, me te whakakori tinana auau ētahi o ngā huarahi haumaru me te tino whai hua hei whakapai ake i te kounga o te moe.
- I te hoko hua otaota, pānuihia te tapanga me te āta tirotiro, ā, me hoko noa mai i tētahi puna pono.
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