I a koe e noho tahi ana me te mate hinengaro rua, kua tino ngenge koe, kua tino ngenge rānei, ā, kāore e taea e koe te ara ake i te moenga? Ehara i te mea he hiamoe noa iho tēnei. He āhua ngenge rawa atu, ā, kāore e taea e koe te whakapau i te rā. He wheako tino uaua. Kaua e manukanuka, i tēnei rā ka kōrero tātou mō ētahi mea hei āwhina i a koe ki te whakahaere i tēnei āhuatanga, me te ora i tētahi oranga oraora ake.
He aha koe i tino ngenge ai?
Ki te kī māmā noa, ko te mate hinengaro rua he āhuatanga e tino rerekē ai ō kare ā-roto. E rua ngā wāhanga matua.
1. Porangi: I tēnei wā, tera pea ka tino harikoa koe, ka tino hihiko hoki. Tērā pea ka tere haere ngā whakaaro o tō hinengaro, ā, tera pea ka rite koe ki te kore e hiahia ki te moe. Tērā pea ka tino hihiko koe, ā, ka taea e koe te mahi mō ngā rā maha me te kore moe, te kore kai, te kore inu rānei.
2. Te pouri : Ko te ritenga kē tēnei. Ka tino pōuri koe, ka kore e whai tumanako, ka kore hoki e aro ki tetahi mea, me te whakaaro kore āwhina.
He tokomaha te hunga e whakaaro ana ka puta te ngenge i te wā pouri anake. He mea noa te ngenge i taua wā nā te iti o te kaha me ngā raruraru moe. Engari ko te pono, ka puta pea tēnei ngenge nui i te wā me muri i te mania. Whakaarohia, he aha ka tupu ina kore koe e moe mō ngā rā nā te mea kei te tere haere tō hinengaro? I muri i te mutunga o taua wā mania, ka tino ngenge tō tinana me tō hinengaro. He rite ki te oma marathon mō ngā rā. Nō reira, ehara i te mea miharo ka roa te wā e ora ai koe i taua āhua, ka tino ngenge koe.
Whakahaerehia tō āhua kia tika
Ko te huarahi pai ki te whakatau i tēnei ngenge ko te pupuri i tō āhua bipolar kia pumau. Ki te taea e koe te whakaiti i te auau o ngā wā o te mania me te pouri, ka taea e koe te ora i tētahi oranga pai ake.
He mea nui kia mahi tahi koe me tō tākuta mō tēnei. Me whai i ana tohutohu me ana rongoā kia tika.
Ka taea e ētahi rongoā mō te mate hinengaro rua te whakamoe i a koe. Nō reira kaua e nui atu i te horopeta kua tohua. Waihoki, ki te mea kei te tango koe i te rongoā hei āwhina i a koe ki te moe, whakamahia noa iho mō te roa e hiahiatia ana e koe. Ki te kite koe i ētahi huringa o tō wairua nā te rongoā, kōrero tonu ki tō tākuta.
Me taunga tātou ki te moe pai i te pō?
Ko te moe pai te okiokinga pai mō te tinana me te hinengaro. Whakaharatauhia ēnei mea i ia rā kia pai ai te moe.
- 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.
- Waiho tō rūma moe hei wāhi moe me te moe anake. Kaua e mahi i ngā mahi pēnei i te mahi, te mātaki pouaka whakaata, te kai rānei i a koe e noho ana i te moenga.
- Kaua e titiro ki ngā mata pēnei i te waea pūkoro, te rorohiko, me te pouaka whakaata i mua i te moe. Ka taea e te mārama kikorangi e tukuna ana e rātou te whakararuraru i te moe.
- Kia mātao, kia whakamarie hoki te pāmahana o te rūma moe.
Ko te whakakori tinana te mea ngaro ki te kaha.
"Kei hea koe e haere ai ki te whakakorikori tinana me tēnei ngenge katoa?" tērā pea koe e whakaaro ana. He pono tēnā. Engari ko te mea whakamiharo, ina tīmata koe ki te whakakorikori tinana, ka piki ake ō taumata pūngao.
Tīmata mā te iti. Ahakoa te hikoi mō te 10 meneti i te rā, he nui. Whakanuia mārire te wā me te tere. Ki te tīmata ohorere koe ki te whakakorikori tinana, ka uaua ake. Ki te mea kua roa koe kāore anō kia whakakorikori tinana, pātai atu ki tō tākuta mō ngā tohutohu me pēhea te tīmata.
Kia maumahara hoki, kaua e mahi i ngā mahi whakakori tinana taumaha i te wā e tata ana ki te wā moe. Ka uaua pea te moe.
Kia tiakina hoki e tātou te kai me te inu.
Ka pā tika mai ngā kai me ngā inu e kainga ana e tātou ki ō tātou taumata pūngao, nō reira he mea nui kia aro atu hoki ki tēnei.
Whakawhāitihia te whakamahinga o te kawheine.
He mea noa te toro atu ki te kapu kawhe, tī, tetahi mea reka rānei ina ngenge koe. Ahakoa ka hoatu he kaha ki a koe i taua wā, ka taea te waiho hei moemoeā kino ina haere koe ki te moe i te pō. Nō reira, ngana ki te whakawhāiti i tō kai i ngā inu kawheina, inā koa i te mutunga o te rā me te ahiahi.
He rongoā taiao te hihi o te rā.
Ki te taea, kia whiti te rā i ia rā. Mā te mārama, inā koa te rā, ka āwhina i te whakahaere i te karaka koiora o tō tātou tinana, arā, ngā circadian rhythms . He māmā noa iho, ka kī atu tēnei karaka ki tō tātou tinana "kua tae ki te wā moe" me "kua tae ki te wā ara ake."
Kai taurite me te huaora B12
Ka mārama ake koe ki tēnei mai i te ripanga i raro nei.
| Āhuatanga e hiahiatia ana | Ngā mea hei mahi me ngā puna kai |
|---|---|
| He kai taurite | Kai i tētahi kai taurite kei roto ko ngā huawhenua hou, ngā hua rākau, me ngā pūmua kikokore. Ka taea hoki e te korenga o ngā kai te whakararuraru me te ngoikore. |
| Huaora B12 | Ko te korenga o te huaora B12 tētahi o ngā tino take o te ngenge. He nui te huaora B12 i roto i te mīti whero, te miraka me ngā hua miraka, me ngā ika pērā i te hāmana me te tuna. |
| Te taumata wai o te tinana (Makuku) | Inuhia he wai ma e ranea ana i te roanga o te rā. Ina maroke tō tinana, ka haria ngā matūkai puta noa i te tinana, ka ngoikore koe, ka ngenge hoki. Ka taea hoki e ngā kai he nui te wai, pērā i ngā hua rākau, ngā huawhenua, me ngā hupa, te āwhina i tēnei. |
Karere Tangohia ki te Kāinga
- Ehara i te he nāu te ngenge e pā mai ana me te mate hinengaro rua. He wāhanga ia o te mate. Ā, he mea ka taea te whakahaere.
- Kōrerotia ō kare ā-roto me ō āwangawanga ki tō tākuta. Māna e hoatu ki a koe te otinga pai rawa atu.
- Ko te moe nui, te whakakori tinana māmā, te kai taurite, me te inu i te nui o te wai ngā huarahi pai ki te hanga anō i tō pūngao.
- Kāore koe i te mokemoke. Kei reira te whānau, ngā hoa, me ngā tākuta hei āwhina i a koe i tēnei haerenga. Nō reira kaua e wehi ki te tono āwhina.
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