I ētahi wā, ki te kore koe e moe nui i te pō, ka tino rerekē te āhua o te aonga ake, kāore? Ka ngenge koe, kāore e taea e koe te aro, ā, ka riri koe mō ngā mea iti. He mea noa tēnei ki a tātou. Engari ki te mea kei te pāngia koe e te mate pēnei i te pouri, he mea nui ake te moe. Ko te moe pai i te pō he wāhanga tino nui o tō mahere hei whakahaere i tō pouri.
He aha tēnei hononga i waenga i te moe me te pouri?
Whakaarohia pēnei: he rite te moe me te pouri ki ngā pōro miro e rua e whiri ana. He tino hononga tata rāua, ā, i ētahi wā he uaua ki te wehewehe i a rāua.
Ki te kī ngāwari, he mea tēnei e mahi ana i ngā taha e rua.
1. Ka pā te pouri ki ngā raruraru moe: Ki te kore koe e moe pai mō ngā pō maha karapīpiti, ka nui ake tō tūponotanga ki te pāngia e te pouri. Ko ngā raruraru moe e tīmata iti ana i te tīmatanga ka taea te whakaiti haere i tō wairua me te kore koe e mōhio. Ko te hunga he nui ngā raruraru moe pēnei i te kore moe, he nui ake te tūponotanga ki te pāngia e te pouri.
2. Ka raru pea te moe i te pouri: I tētahi atu taha, ki te pāngia koe e te pouri, ka pā tika ki tō moe. Kei roto i tēnei ko te uaua ki te moe me te ara ake i waenganui pō.
Ka pāngia ēnei e ngā tukanga matū e puta ana i roto i tō tātou roro. Ina kore koe e moe nui, ka whakararuraruhia te matū o tō roro. Ka uaua ki te whakaaro mārama me te whakahaere i ō kare ā-roto. Ka arahi pea tēnei ki te ngaronga o te hiahia ki tō mahi me te maha o ngā huringa o te kare ā-roto.
Mā tēnei, ka honoa te kore moe me te pouri ki te hanga i tētahi huringa kino e uaua ana ki te wawahi. Ka whakanuia e te kore moe te pouri, ā, ka piki ake te pouri, ka nui ake te kore moe.
He aha i uaua ake ai te rongoā i te pouri ina kore e nui te moe?
He mea tino nui tēnei. Mena kei te rongoatia koe mō te pouri, engari he raruraru moe tōu, tera pea ka heke ngā hua o te maimoatanga.
Kāore pea ngā rongoā me ngā maimoatanga mō te pouri, pērā i te rongoā whanonga hinengaro (CBT), e tino whai hua mō te tangata he raruraru moe tōna. Ahakoa he whakaora te maimoatanga, ki te kore koe e aro ki ō raruraru moe, tera pea ka hoki mai anō te pouri.
Ko te mea pai ko te rongoā i ngā mate e rua i te wā kotahi. He mea nui kia kōrero koe ki tō tākuta mō tēnei. Ka taea e ia te āwhina i a koe mō ngā mate e rua. Hei tāpiri, he maha ngā mea ka taea e koe te mahi hei āwhina i a koe kia pai ake te moe.
Nā, me aha tātou kia pai ai te moe?
Koinei te whakawhanake i ngā tikanga moe pai. He rite tonu te hiranga o ēnei tikanga mō te hunga e pāngia ana e te pouri me te hunga kāore. Me titiro tātou ki ēnei tikanga.
| Me aha? | He aha te hiranga o tēnā? |
|---|---|
| 1. Whakawhanakehia ēnei tikanga i te awatea | |
| Haere atu i te awatea: Kia whiti ki te rā i te awatea. | Ka āwhina te hihi o te rā ki te pupuri i te auau moe me te ara ake o tō tātou tinana. |
| Whakakorikori tinana i ia rā: Whakakorikori tinana i te ata, i te awatea rānei. | Mā te whakakori tinana koe e āwhina kia pai ake tō moe i te pō, engari kaua e whakakori tinana i mua i te moe. |
| Kai i te wā kotahi: Kai i te wā kotahi i ia rā. | Āta karohia te kai i ngā kai raukikī, taumaha hoki e tata ana ki te wā moe. |
| Whakawhāitihia te moe i te awatea: Ki te moe koe i te awatea, whakawhāitihia ki te 20-30 meneti. | Ka taea e te moe roa i te ahiahi te whakararuraru i tō moe i te pō. |
| Āta karohia te kawheine, te waipiro, me te kai hikareti. | He pānga kino tō ēnei ki tō moe. |
| 2. Whakaritea te rūma mō te moe whakamarie | |
| Rūma moe anake: Whakawhāitihia te rūma moe ki te moe me te moe ā-ira anake. | Kati te mahi i ngā mea pēnei i te mahi me te mātaki pouaka whakaata mai i roto i tō rūma. |
| Tangohia ngā taputapu hiko: Tangohia ngā mea pēnei i te pouaka whakaata, te waea, me te pona i roto i te rūma. | Ka whakararuraru te mārama kikorangi e tukuna ana e rātou i ngā taumata o te melatonin, he homoni e tika ana mō te moe. |
| Kia ata noho te rūma. | Ka whakararuraru ngā haruru o waho i te moe. |
| Puritia te rūma kia pōuri: Whakamahia he ārai matotoru. | Ka āwhina te pōuri ki te whakaputa i te homoni melatonin. |
| 3. Mahia ēnei mea i runga i te raupapa i mua i te haerenga ki te moe | |
| Kia ōrite te wā moe: Haere ki te moe, ka ara ake i te wā kotahi, ahakoa i ngā wiki mutunga. | Mā tēnei ka āwhina i te pupuri i te karaka tinana i roto i te huarahi pūnaha. |
| Whakatakotoria he haora hei whakamarie i a koe: Whakamarietia tō hinengaro i te haora i mua i te moe. | Kaukau i roto i te kaukau mahana, whakarongo ki ngā waiata whakamarie, pānui pukapuka. |
| Kaua e kōrero mō ngā mea e whakararuraru ana i te ahotea. | Mā te kōrero mō ngā raruraru i mua i te moenga ka nui ake te pōhēhē o tō hinengaro. |
| Whakaharatauhia ngā tikanga whakangā. | Ka taea e koe te whakamarie i te hinengaro e tere haere ana mā te whakaaroaro me ngā mahi manawa hōhonu. |
Karere Tangohia ki te Kāinga
- He hononga tata te moe me te pouri. Ka pā tetahi ki tetahi.
- Ka kino ake te pouri i te kore moe pai, ā, ka whakaiti i te urupare ki te maimoatanga.
- He haumitanga nui te whakawhanake i ngā tikanga moe pai mō tō hauora hinengaro.
- Ko te mea nui ko te pupuri i ēnei tikanga (kia rite tonu) . He mea tino nui te haere ki te moenga me te ara ake i te wā kotahi.
- Ki te mea he uaua ki a koe te whakahaere i ēnei mea ko koe anake, kaua e whakamā. Me kōrero ki tō tākuta mō ētahi tohutohu.
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