Ka moe ohorere rānei koe i te awatea, i a koe e mātaki ana i te pouaka whakaata, i a koe rānei e eke pahi ana? Ka kati ō kanohi i ētahi wā ahakoa kei waenganui o te hui i te tari? He raruraru tēnei e pā ana ki te tini o te tangata. Ahakoa e whakaaro ana tātou ki a tātou anō, "Nā te mea pea kāore i pai te moe i te pō," i ētahi wā he raruraru hauora kei muri i tēnei hiamoe nui kāore tātou e mōhio. I tēnei rā, ka kōrero tātou mō tētahi tikanga tino māmā, engari he tino nui, ka taea te whakamahi hei rapu i te nui o te hiamoe i te awatea.
He aha te Tauine Moe o Epworth (ESS)?
He whakarāpopototanga noa iho, ko te Epworth Sleepiness Scale (ESS) he pātai poto e ine ana i te nui o te moe e moe ana koe i te awatea. He aromatawai whaiaro tēnei mō tō hiamoe ka taea e koe te whakakī. He rite ki te 'kāri pūrongo' mō tō hiamoe.
E waru ngā pātai tino māmā o tēnei pātai. E pā ana ēnei pātai ki ngā āhuatanga noa e pā ana ki a tātou i ia rā, i ia rā. Hei tauira, ko ngā pātai pēnei i te "E hia te tūponotanga ka moe koe i a koe e pānui pukapuka ana?" Me hoatu e koe he kaute mai i te 0 ki te 3 ki a koe anō i runga i te tūponotanga ka moe koe i ia āhuatanga.
Ko te mea nui, ehara tēnei i te whakamātautau tātaritanga. Ko te tikanga, kāore e taea e tēnei pātai te kī atu ki a koe mēnā he mate tōu. Heoi, ka taea e ia te hoatu he whakaaro pai ki tō tākuta mō tō hiamoe i te awatea. He rite ki tētahi 'whakamātautau tirotiro' iti i mua i te haere ki tētahi whakamātautau nui ake.
He aha ngā take e whakamahia ai e ngā tākuta tēnei pātai ESS?
He maha ngā take e whakamahia ai pea e te tākuta tēnei pātai māmā.
1. Kia mārama ki te pānga o tō hiamoe ki tō oranga: Ka pāngia ētahi e te hiamoe i te awatea, engari kāore e whakararuraru i ā rātou mahi o ia rā. Mō ētahi atu, ka whakararuraru pea tēnei hiamoe i tō rātou kaha ki te mahi i ngā mahi i te mahi, i te ako, i te taraiwa rānei. Ka taea e tēnei pātai te āwhina i tō tākuta kia mōhio ki te kaha o tō hiamoe.
2. Inehia te angitu o te maimoatanga: Whakaarohia kua tohua koe e tō tākuta he mate e tino hiamoe ai koe i te awatea, pērā i te Obstructive Sleep Apnea. Kātahi ka tīmata te maimoatanga. Ināianei, e hiahia ana koe ki te mōhio mēnā kua angitu te maimoatanga, ā, mēnā kua heke tō hiamoe. I taua wā, ka tonoa koe ki te whakakī i tēnei pātai ESS, kotahi i mua i te tīmatanga o te maimoatanga, kotahi i muri i te tīmatanga o te maimoatanga. Mēnā kua heke te kaute, ko te tikanga kua angitu te maimoatanga.
3. Whakatauhia mēnā me whai whakamātautau anō:Mena he teitei tō kaute ESS, ka whakatau pea tō tākuta me whai whakamātautau anō hei whakatau i te tino take o tō hiamoe. Hei tauira, mā tēnei pea koe e āwhina ki te whakahaere i tētahi rangahau moe (polysomnography), he whakamātautau moe motuhake.
Me pēhea te whakakī i te puka pātai ESS? He aha ngā pātai?
He torutoru meneti noa iho tēnei. Ko tāu noa he whakaaro ki ia āhuatanga o te ripanga i raro nei, ā, tohua marietia te tūponotanga ka moe koe, ka kati rānei i ō kanohi i taua wā.
Anei te huarahi hei whiwhi piro:
- 0 - Kāore e moe / kāore e katia ngā kanohi
- 1 - He wāhi iti hei moe.
- 2 - He wāhi noa kei reira hei moe.
- 3 - He tino nui te tūponotanga ka moe koe.
Nā, kia titiro tātou he aha aua pātai e waru.
| Whai wāhitanga (tūponotanga) | Tō kaute (0-3) |
|---|---|
| Ina noho koe, ka pānui i tētahi mea pērā i te pukapuka, i te nūpepa rānei | |
| I a koe e mātaki ana i te pouaka whakaata | |
| Ina noho puku ana i tētahi wāhi tūmatanui (hei tauira, i roto i tētahi hui, i roto i tētahi whare pikitia) | |
| Ina haereere ana hei pāhihi i roto i te motuka mō te haora me te kore e tū | |
| I te takoto ki te okioki i te awatea | |
| I te wā e noho ana, e kōrero ana ki tētahi | |
| (Kāore he waipiro) Ina noho puku ana i muri i te tina | |
| I te wā e taraiwa ana i tētahi motuka, ina tū mō ētahi meneti nā te mea he nui ngā waka e noho ana |
Ka taea e koe te hoatu i tētahi māka ki ia pātai, ka tāpirihia ngā māka e 8. He aha tāu kaute katoa ?
He aha te tikanga o te kaute katoa?
Ka taea e tō kaute katoa te awhe mai i te 0 ki te 24. Nā, kia kite tātou he aha te kī a tō kaute.
| Awhe kaute | Te tikanga |
|---|---|
| 0 - 5 | Te iti o te hiamoe i te awatea (noa) - Kāore koe e hiamoe i te awatea. He taumata tino pai tēnei. |
| 6 - 10 | Te nui o te hiamoe i te awatea (noa) - Ka pāngia koe e te hiamoe i te awatea. Ahakoa kei roto hoki tēnei i te awhe noa, he mea pai kia āwangawanga koe mēnā kei te raru koe ki te moe i te pō. |
| 11 - 12 | Te hiamoe nui rawa atu i te awatea - Koinei te wāhi e tika ana kia māharahara tātou. Ko te nui o te hiamoe e pā ana ki a koe i te awatea he nui ake i te mea noa. |
| 13 - 15 | Te hiamoe i te awatea - Kei te whakararuraru tō hiamoe i ō mahi o ia rā. Me kōrero koe ki te tākuta mō tēnei. |
| 16 - 24 | Te hiamoe nui rawa atu i te awatea - He tino morearea tēnei āhuatanga . Ka taea e koe te moe i ngā wā katoa. He tino morearea tēnei mēnā kei te taraiwa koe, kei te whakahaere mīhini rānei. Rapua he tohutohu hauora tonu. |
A, mehemea he nui ake te kaute i te 11?
Mena he 11, neke atu rānei tō kaute katoa, ko te tikanga he "Sleepiness Nui Rawa" (EDS) tōu. Ehara tēnei i te mate, engari he tohu. He rite tonu ki te kirika. He tohu te kirika. Ka puta pea i te mate pāwera. Waihoki, me whai take mō tēnei hiamoe nui rawa.
Kaua e wehi. Ko tō tinana tēnei e tuku tohu ana ki a koe. Koinei te huarahi a tō tinana ki te kī, "He hē kei roto, tirohia."
He aha te mea ka taea te take o te hiamoe nui?
He maha ngā take. Anei ētahi o ngā take matua:
- Kāore i te nui te moe: Koinei pea te take māmā rawa. Me moe te pakeke i te iti rawa i te 7-8 hāora ia rā. Ki te moe roa koe i te pō, ā, ka ara wawe koe i te ata, ehara i te mea onge te hiamoe i te awatea.
- Ngā Mate Moe:
- Te Ārai i te Moe (OSA): He āhuatanga tino noa tēnei. Ka puta te ngongoro ina mutu te manawa mō tētahi wā poto i te wā e moe ana. Ka taea tēnei te tupu i ngā rau wā i te pō. Kātahi ka kore te tinana e whiwhi i te nui o te hāora, ā, ka raruraru te moe. Ka ara ake koe i te ata, kāore he kaha. Ka hiamoe koe i te rā katoa.
- Narcolepsy: He mate pūnaha io onge tēnei e puta ai te moe ohorere, kore e taea te whakahaere i te awatea.
- Ētahi atu āhuatanga hauora: Ko te hiamoe nui rawa he tohu pea nō ngā mate maha, pērā i te mate huka, te hypothyroidism, te pouri, te mate tākihi, me te mate manawa.
- Ētahi rongoā: Ka taea hoki e ngā rongoā antihistamine, ētahi rongoā toto toto tiketike, me ētahi rongoā mō te mate hinengaro te whakararu i te hiamoe i te awatea.
Me aha ahau ināianei?
Mena kua oti i a koe tēnei pātaitai, ā, kei runga ake i te 11 tō kaute, ko te mea nui ko te toro atu ki tō tākuta me te kōrero mō tēnei .
Ina haere koe ki te tākuta, koinei ngā mea ka pā mai pea:
1. Te pātai atu i ētahi atu pātai: He maha ngā pātai a te tākuta ki a koe, pēnei i tō āhua moe, mēnā kei te ngongoro koe, mēnā kei te pōuri koe i te pō, he aha atu ngā rongoā e tangohia ana e koe, me te āhua o tō āhua noho.
2. Whakamātautau tinana: Ka inehia tō taumaha, tō teitei, me tō toto toto. Ka tirotirohia tō korokoro.
3. Ngā whakamātautau toto: Tērā pea ka tonoa he whakamātautau toto hei tirotiro i ngā mea pēnei i te taumata o te homoni tairoi me ngā taumata huka.
4. Te Tukunga mō tētahi Rangahau Moe: Ki te whakapae koe he mate pēnei i te Apnea Moe tōu, ka tukuna koe ki tētahi tohunga moe hei whakaū i tēnā, ā, ka whakahaerehia he Rangahau Moe (Polysomnography).
Kia maumahara, ehara te hiamoe nui i te mea hei mea wareware. Ka pā pea ki tō kounga o te oranga, ki tō mahi, ki ō whanaungatanga whaiaro, tae atu ki tō haumaru. Koia te mea nui kia mōhio koe ki tēnei, ā, me rapu tohutohu hauora mēnā e tika ana.
Karere Tangohia ki te Kāinga
- Ko te Epworth Sleepiness Sleepiness Scale (ESS) he pātai māmā e whakahaerehia ana e koe anō e ine ana i te hiamoe i te awatea.
- Ehara tēnei i te whakamātautau hei tautuhi i tētahi mate, engari he taputapu nui hei homai i tētahi whakaaro pai mō te kounga o tō moe.
- Mena he 11, neke atu rānei tō kaute katoa, ko te tikanga he taumata hiamoe tōu e hiahia ana kia tirohia koe e te tākuta.
- Ko te tino take o te hiamoe ka rerekē mai i te kore e nui te moe ki te mate kino pērā i te Sleep Apnea.
- Ki te teitei tō kaute, kaua e wehi, kaua hoki e wareware, engari me kōrero ki tō tākuta mōna. Mā te kimi i te take tika me te whiwhi maimoatanga ka āwhina i a koe kia ora ora anō.
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