Ka hurihuri hoki koe ina moe koe i te pō, kāore e moe? Ka ara ake rānei koe i te ata, ā, kāore e taea te moe anō? Tērā pea kei a koe te ritenga kē. Arā, te whakaaro kāore koe i te nui te moe ahakoa te nui o tō moe. Kei muri i ēnei raruraru moe, tera pea he mate hinengaro e kiia nei ko te pouri. He hononga tino kaha kei waenganui i ngā mea e rua. Me kōrero tātou mō tēnei i tēnei rā.
Nā, he aha te hononga i waenga i ēnei raruraru moe me te pouri?
He māmā noa iho, ko te kore moe he tohu nui o te pouri. Waihoki, ka roa ake pea te moe o ētahi tāngata i te mea e tika ana ina pouri ana rātou. Ko te hiamoe i te awatea tētahi atu tohu o te pouri.
Engari, ehara tēnei i te kī he pouri te hunga katoa e pāngia ana e te raruraru moe. He raruraru tino noa te kore moe i te ao. Heoi, ka taea e te kore moe te whakanui ake i te pouri. Waihoki, he tohu nui te raruraru moe roa hei tirotiro mēnā he pouri te tangata.
Ahakoa kāore te raruraru moe e hua ai te pouri, mā te kore e nui te moe ka kino ake ngā tohu o te pouri.
Nā, he aha tēnei pouri?
He mate hinengaro te pouri. Ehara i te mea he kare ā-roto pouri noa iho e pāngia ana e tātou i ētahi wā. Ka pāngia te tangata e te pouri e te pouri roa, te kore tumanako, te koretake , me te kore āwhina. Mā ngā tohu tinana e haere tahi ana me ēnei kare ā-roto ka uaua ai te mahi tika i roto i te oranga o ia rā.
He aha te mea nui o te moe pai ki a tātou?
He tukanga whakaora me te whakatikatika i te tinana me te hinengaro te moe pai i te pō. He rite ki te utu i te waea. Ina kore e nui te moe, ka piki ake te ahotea, te riri, me te manukanuka.
Whakaarohia, ki te kore koe e moe nui, ka ngenge koe i te rā katoa. Kāore koe e hiahia ki te whakakorikori tinana nā te mea kua ngenge koe. Ki te kore koe e whakakorikori tinana, ka heke tō hauora tinana. Mā tēnei, ka mau koe i roto i te huringa kino o te kore mahi me ngā raruraru moe . Ka piki ake ngā raruraru tinana me te hinengaro.
He aha rawa te kore moe?
Ko te kore moe ko te kore e taea te moe, te ara ake i ngā wā maha, te kore rānei e taea te hoki ki te moe. He tino noa tēnei āhuatanga i roto i ngā mate hinengaro pēnei i te pouri. Ka puta te pouri i ngā kare ā-roto, te manukanuka, me te kore okiokinga e kore ai e moe tō hinengaro. Mā te whakaaroaro ka noho ora tō hinengaro, ā, ka kore koe e moe.
Me pēhea te rongoā i ēnei raruraru moe me te pouri?
Ko te maimoatanga mō te pouri ka whakawhirinaki ki te kaha o te mate. I te nuinga o te wā, ko te huinga o te kōrero whakaora (hinengaro whakaora) me te rongoā (ngā rongoā ārai pouri) te mea tino pai.
Ahakoa ka taea e te rongoā te whakaiti i ō tohumate o te pouri me te manukanuka, ka taea e te kōrerorero whakaora te āwhina i a koe ki te whakawhanake i ngā pūkenga aro atu me te whakarerekē i tō tirohanga kino ki te ao. Ka taea hoki e ia te āwhina i a koe ki te ako i ngā huarahi hei āwhina i a koe ki te moe.
Ko te mea nui, ki te pā mai tēnei momo raruraru ki a koe, me toro atu koe ki tō tākuta me te kōrero ki a ia, kaua e mamae ko koe anake.
Ngā momo rongoā e whakamahia ana mō te maimoatanga
Tērā pea ka tohua e te tākuta ngā momo rongoā mō te pouri me ngā raruraru moe. Kaua rawa e whakamahia ēnei rongoā me te kore he tohutohu hauora. Kei raro nei ētahi tauira hei mōhio.
| Ngā rongoā hei āwhina i te pouri me te moe | |
|---|---|
| Akomanga Tarukino | Ngā tauira me ngā tuhipoka |
| SSRI (Ngā Ārai Whakahoki Anō o te Serotonin Kōwhiringa) | Hei tauira: Fluoxetine, Sertraline, Escitalopram. Ahakoa he tino whai hua ēnei mō te pouri, ka roa pea ētahi wiki ka kitea ngā hua. Tērā pea ka piki ake te kore moe i te tīmatanga. |
| Ngā rongoā ārai pouri Tricyclic | Hei tauira: Amitriptyline, Nortriptyline. He momo rongoā tawhito rawa atu ēnei. |
| SNRI (Ngā Ārai Whakahoki Anō o te Serotonin/Norepinephrine) | Hei tauira: Duloxetine, Venlafaxine. |
| Ngā rongoā whakangāwari pouri | Hei tauira: Mirtazapine, Trazodone. Ka meinga ēnei kia hiamoe, nō reira ka tohua pinepinetia mō te hunga e kore e taea te moe. |
| Ngā rongoā moe (ngā rongoā whakamoe) | Tauira: Zolpidem (Ambien), Eszopiclone (Lunesta). Ka whakamahia ēnei hei rongoā mō te kore moe i te wā poto, ā, me tango noa i raro i te tirotiro tata a te tākuta. |
Ngā mea ka taea e koe te mahi hei whakapai ake i tō moe (Ngā Tohutohu mō te Akuaku Moe)
Haunga te maimoatanga hauora, mā ngā huringa iti o tō momo noho ka tino whakapai ake i te kounga o tō moe. Ka kiia tēnei ko te 'Akuaku Moe'.
- I mua i te haerenga ki te moe, whakawāteahia tō hinengaro. Whakaarohia, whakarongo ki ngā waiata whakangā, pānuihia rānei he pukapuka. Engari i te manukanuka ki tāu mahi āpōpō, tuhia ki tētahi pepa ka waiho ki tahaki.
- Whakakorikori tinana, engari kaua e tata rawa ki te wā moe. Mā te whakakorikori tinana i ia rā ka pai ake tō moe. Engari kaua e whakakorikori tinana i mua i te moe.
- Kaua e titiro ki tō waea pūkoro, papahiko, pouaka whakaata rānei i mua i te moe. Ka whakaitihia te hanga o te melatonin e te mārama kikorangi e tukuna ana e ēnei taputapu, arā, te homoni e tohu ana i te moe o tō tātou roro.
- Whakahaerehia ō whakaaro. Mā ngā mahi pēnei i te manawa hōhonu, te yoga rānei ka āwhina i a koe ki te whakamarie i tō hinengaro, kia māmā ake ai hoki te moe.
- Āta karohia te kawhe, te tī, te waipiro, me ngā hikareti i muri i te waenganui pō. He mea whakaohooho ēnei e whakararuraru ana i te moe.
- Kaua e hurihuri i roto i te moenga. Ki te kore e taea e koe te moe i muri i te 20 meneti pea, whakatika atu i te moenga, haere ki tētahi atu rūma, ka mahi i tētahi mea hei whakangā. Pērā i te pānui pukapuka, te whakarongo rānei ki tētahi waiata ngawari. Hoki atu ki te moenga ina hiamoe koe.
- Whakamahia tō moenga mō te moe me te moe ā-ira anake. Kati te mātakitaki pouaka whakaata, te mahi rānei i roto i te moenga. Ka ako tō roro ko te moenga he wāhi moe.
- Kia mātao, kia pōuri, kia ata noho tō rūma moe. Whakamahia he ārai ārai-pōuri mēnā e tika ana. Whakamahia he puru taringa mēnā he raruraru te haruru.
Karere Tangohia ki te Kāinga
- He hononga kaha kei waenganui i ngā raruraru moe me te pouri. Haunga te kore moe, ka taea hoki e te hiamoe nui te tohu o te pouri.
- Ka taea te whakaora rawa i tēnei mate mā te rongoā, nō reira kaua e mamae ko koe anake, kōrero ki tētahi e whakawhirinaki ana koe.
- Ko te mea nui ko te toro atu ki tō tākuta me te rapu tohutohu. He mea nui kia whiwhi koe i tētahi tātaritanga tika me tētahi mahere maimoatanga.
- Haunga ngā maimoatanga rongoā, ka nui te pānga o ngā panonitanga ngāwari ki tō āhua noho me ō tikanga moe (te akuaku moe).
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