Mena he mate hinengaro rua tōu, he uaua rawa te moe i ētahi wā. I ētahi rā, kāore e taea e koe te moe mō ngā hāora, ā, i ētahi rā, he tino hiamoe koe, kāore e taea e koe te ara ake i te moenga. Ehara i te mea ko tō raruraru anake tēnei. He hononga kaha kei waenganui i te mate hinengaro rua me tō tātou moe. Nō reira, i tēnei rā, me kōrero tātou mō te hononga, me ngā mea ka taea e tātou te mahi hei whakapai ake i te moe.
He pēhea te pānga o te mate bipolar ki te moe?
He maha ngā pānga o te mate hinengaro rua ki tā tātou moe. I ētahi wā, ki te roa atu i te rua wiki te roa o ngā raruraru moe, he tohu pea tēnei nō tētahi mate hauora kei raro iho. Anei ētahi o ngā raruraru moe matua e pā ana ki te mate hinengaro rua.
| raruraru moe | Hei whakarāpopototanga... |
|---|---|
| Te kore moe | Kāore e taea e au te moe i te pō, ā, kāore e taea e au te moe tika. Koia ahau i tino ngenge ai, i tino ngenge hoki i te aonga ake. |
| Te moe nui rawa (Hypersomnia) | He maha ngā wā ka kitea tēnei i roto i ngā mate pouri e pā mai ana me te mate hinengaro rua. Ahakoa te nui o te moe e moe ana koe, ka rite tonu koe ki te kore e ranea, ā, ka hiamoe koe i te rā katoa. |
| Te whakaiti i te hiahia mō te moe | He āhuatanga tēnei o te mania. Ahakoa i muri i ētahi haora o te moe, kei a koe tonu te kaha ki te mahi i te rā katoa me te kore e ngenge. |
| Ngā panonitanga o ngā tauira moe (Te Mate Moe Whakaroa) | Ka taea e ngā panonitanga o te karaka koiora o te tinana (circadian rhythm) te arahi ki te kore moe i te pō, me te hiamoe nui i te awatea. |
| Ngā āhuatanga rerekē o te moe REM | Ka tino mārama ngā moemoeā e kitea ana i te wā moe REM, he rerekē i ētahi wā, he whakamataku hoki. |
| Te moe pōrearea | Tata ki te hautoru o te hunga whai mate hinengaro rua ka pāngia e tēnei āhuatanga. Ka mutu te manawa mō tētahi wā i te wā e moe ana, ka nui rawa te hiamoe i te awatea me te ngenge. |
Ko te mea nui, mō te tokotoru i roto i te whā o ngā tāngata e pāngia ana e te mate hinengaro rua, ko ngā raruraru moe te tohu tuatahi kei te haere mai tētahi wā mania.
I ētahi wā, ko te kore moe nā te nui rawa o te mahi me te jet lag ka arahi pea ki te mania, ki te hypomania rānei.
He aha te take he kino te kore moe?
Ina kore e moe te tangata whai mate hinengaro rua, tērā pea kāore ia e ngenge pērā i ētahi atu. Heoi, ka tino kino pea taua moe iti ki a koe. Ina kore koe e moe, ka puta pea ēnei āhuatanga:
- Ngā huringa wairua
- Te mate tinana, te ngenge , te pouri, te manukanuka nui rawa rānei
- He uaua ki te arotahi, ki te whakatau rānei
- Te pikinga ake o te mōrearea o ngā aituā
Ahakoa ngā piki me ngā heke o te mate hinengaro rua , ka pāngia pea te moe. Tērā pea ka pāngia koe e ēnei āhuatanga:
- Te nui rawa o te manukanuka, kāore he take.
- E manukanuka ana mō te moe, e whakaaro ana "Ka moe rānei ahau i tēnei pō?"
- He kare ā-roto puhoi, puhoi hoki i te awatea.
- Te whai whakaaro hē mō te moe .
He aha tā tātou e taea ai kia pai ake ai te moe?
Ka taea e ngā raruraru moe te whakararuraru i tō wairua. Nō reira, ko te mea tuatahi, ko te mea nui rawa atu hoki, ko te kōrero ki tō tākuta mō tēnei mea. He āwhina nui te pupuri i tētahi 'rātaka moe' ki te tautuhi i ngā āhuatanga katoa e pā ana ki tō moe.
Ngā mea hei tuhi i roto i tētahi pukapuka moe
Ina whakaaturia e koe tēnei rātaka ki tō tākuta, ka pai ake tana mārama ki tō āhua.
| Ngā mea hei mōhio | He aha te hiranga o tēnā? |
|---|---|
| Te wā ki te moe | Ka taea e koe te mārama ki te kino o te kore moe. |
| Te maha o ngā wā ka ara ake koe i te pō | Āwhina ki te ine i te kounga o te moe. |
| Moe ana i te pō katoa | Ka taea e koe te kite mēnā kei te nui tō moe. |
| Ngā wā hei tango rongoā, kawhe, waipiro, me te tupeka | Nā te mea he pānga tika ēnei mea ki te moe, ka taea te tautuhi i ngā tauira. |
| Āhea me te roa o te wā hei whakakori tinana | Ahakoa he pai te korikori tinana mō te moe, mā te korikori tinana tata rawa ki te wā moe ka whakararuraru i te moe. |
Ka taea hoki e ētahi rongoā bipolar e tangohia ana e koe te whakararuraru i te moe hei pānga taha. Nō reira, kaua e mutu te tango i tō rongoā, kaua hoki e whakarerekē i te horopeta. Me kōrero tonu ki tō tākuta me te rapu i āna tohutohu. Tērā pea ka whakatau ia ki te whakarerekē i tō rongoā. Waihoki, ki te mea he mate hauora kē atu āu, pērā i te mate rumatiki, te migraines rānei, kaua e wareware ki te kōrero ki tō tākuta mō ēnei.
I ētahi wā, mā ngā maimoatanga pēnei i te Cognitive Behavioral Therapy (CBT) , ka tino āwhina te whakarerekētanga o tō mahinga o ia rā me ō tauira moe ki te whakahaere i tō wairua.
Ētahi atu tikanga ngāwari hei āwhina i te moe
- Kaua e inu kawhe, tī, me te waipiro i te ahiahi me te pō.
- Kia pōuri, kia marino hoki tō rūma moe. Kia pai te pāmahana, kaua e wera rawa, kaua hoki e makariri rawa. Whakamahia he hau me he puru taringa mēnā e tika ana.
- Ki te mea kei te whakararuraru ngā āhuatanga pēnei i te ngongoro a tō hoa i tō moe, kōrerohia, ā, kimihia he otinga.
- Whakakorikori tinana, engari kaua e tata rawa ki te wā moe. Mā te whakakorikori tinana i te awatea, i te ahiahi rānei, ka pai ake tō moe.
- Whakaharatauhia ngā tikanga whakangā.
- Kati te mātaki pouaka whakaata, pona, me ngā waea i te iti rawa i te haora i mua i te moe. Ka whakararuraru te mārama kikorangi i te moe.
- Ki tā ētahi he āwhina te rongonga noa i te haruru mā i muri i a rātou ki te moe.
Karere Tangohia ki te Kāinga
- He hononga kaha kei waenganui i te mate hinengaro rua me te moe, ā, ko ngā raruraru moe he wāhanga o te mate tonu.
- Ko ngā panoni ohorere o ō tauira moe (ina koa ko te kore moe) he tohu pea tēnei o tētahi porangi kei te haere mai, nō reira kia tūpato ki tēnei.
- Me kōrero noa ki tō tākuta mō ngā raruraru moe me ngā rongoā e tangohia ana e koe. Kaua e whakatau takitahi.
- He āwhina nui anō hoki te whakatū i ngā tikanga moe hauora (te akuaku moe) ki te whakahaere i te mate hinengaro rua.
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