He maha ngā wā ka moe koe i te awatea? Me ako tātou mō te Epworth Sleepiness Scale (ESS)?

He mea noa ki a tātou te hiamoe i ētahi wā i te awatea. Heoi, ki te mea kei te moe tonu koe i te awatea, ā, kāore e taea e koe te mahi i ō mahi o ia rā, he mea tēnei hei āwangawanga māu. I tēnei rā, ka kōrero tātou mō tētahi huarahi māmā hei āwhina i a koe ki te mōhio ki te taumata o te hiamoe e pāngia ana e koe i te awatea.

He aha te Tauine Moe o Epworth?

He whakarāpopototanga noa iho, ko te Epworth Sleepiness Scale, arā, ko te ESS, he pātai poto hei aromatawai i te ngāwari o tō moe i te awatea. He rite ki tētahi aromatawai-ā-koe. Ka ine i te tūponotanga ka moe koe i te awatea, ahakoa kei te noho noa koe, kei te mahi rānei i tētahi mea.

E waru ngā pātai o tēnei puka uiui. E pātai ana ēnei pātai mō ngā āhuatanga o ia rā, o ia rā, ka taea ai e koe te moe, te kati rānei i ō kanohi. Hei tauira, i a koe e mātaki ana i te pouaka whakaata, e pānui pukapuka ana rānei. Me whakautu e koe ia pātai i runga i te tauine mai i te kore (kāore rawa e moe) ki te toru (tērā pea ka moe koe).

Āhea tēnei e whakamahia ai?

Nā, kia kite tātou āhea ka whakamahia e te tākuta te Epworth Sleepiness Scale.

• Tāutuhia te pānga o tō hiamoe i te awatea ki a koe. Tērā pea ka mea atu koe, "E te tākuta, kei te hiamoe ahau i te awatea." Engari mā tēnei koe e āwhina ki te mōhio ki te kaha o tōna hiamoe me te nui o tōna whakararuraru i tāu mahi.
• Inehia tō hiamoe i te awatea i muri i te tīmatanga o te rongoā, i te whiwhinga rānei i tētahi maimoatanga. Whakaarohia kua hoatu he pire moe ki a koe. Mā tēnei ka whakaatu ki a koe mēnā kua heke, kua piki, kua noho tonu rānei tō hiamoe.
• He mea whai hua anō hoki tēnei hei whakatau mēnā me whai whakamātautau anō hei whakatau mēnā he mate hauora kei a koe e pā ana ki tō moe, pērā i te mate moe pōrearea, te narcolepsy rānei .

Ko te mea nui, ehara te Epworth Sleepiness Scale i te 'whakamātautau tātaritanga' mō ngā mate e pā ana ki te moe. Arā, kāore e taea e ia te tātaritanga i tētahi mate i a ia anō. Heoi, he aromatawai hei ako atu mō te tohu o te hiamoe i te awatea, me te mārama ki te nui o tōna whakararuraru i ō mahi o ia rā. I te nuinga o te wā ka oti hei wāhanga o te 'Sleep Study', arā, he rangahau moe, i mua i te hoatutanga o ngā mōhiohio ki te tūroro.

Me pēhea te mahi a tēnei?

He aromatawai whaiaro te Epworth Sleepiness Scale, he torutoru meneti noa iho te roa hei whakaoti. He tikanga tēnei hei tango i ngā raraunga hauora a te tūroro i mua i tō haerenga ki te tākuta.

Tuatahi, me pānui koe i ia pātai me te āta. Kātahi, me whakautu koe i ia pātai i runga i te tauine mai i te kore ki te toru. Whakautua kia pono rawa atu. Kāore tēnei whakamātautau e tono ana mō ētahi atu taipitopito mō tō hiamoe, engari ko te hoatu i tētahi kaute mai i te kore ki te toru.

Kia oti i a koe tēnei 'aromatawai-ā-koe', ka tāpirihia e te tākuta ngā tohu i hoatu e koe hei kimi i tō kaute katoa. Kātahi, i runga i taua kaute, ka whakamahia e rātou hei āwhina i te tautuhi mate me te whakatau mēnā me whai 'whakamātautau moe' koe.

He aha ngā pātai e pātaihia ana i konei?

Āe, me titiro tātou ki ngā pātai e waru o te Tauine Moe o Epworth. Me aromatawai koe i te tūponotanga ka moe koe i ia wā. Arā, me hoatu e koe he kaute mai i te 0 (kāore he tūponotanga ka moe koe) ki te 3 (he tino tūponotanga ka moe koe).

• Ina noho koe, ka pānui i tētahi mea: Whakaarohia kei te pānui nūpepa koe, i tētahi pukapuka, i tētahi mea rānei i runga i tō waea pūkoro. Ka moe koe i taua wā?
• I a koe e mātaki ana i te pouaka whakaata: Ka katia ō kanohi i a koe e noho ana i te rūma noho me te mātaki pouaka whakaata?
• I a koe e noho noa ana i tētahi wāhi tūmatanui (hei tauira, he hui, he huihuinga): Whakaarohia kei te whakarongo koe ki tētahi e kōrero ana i roto i tētahi hui, kei te noho noa rānei i tētahi tēpu kai. Ka moe koe i ngā wā pēnei?
• Ina he pāhihi koe i roto i te motuka mō te haora tonu, kāore he tūnga: Ka moe koe ina noho koe i te nohoanga taha o te motuka mō te haora tonu?
• Ina piko koe ki raro hei okioki i te awatea: Ki te piko koe ki raro hei okioki mō tētahi wā i te awatea, ka moe koe i a koe e mahi ana i tēnā?
• I a koe e noho ana, e kōrero ana ki tētahi atu: Kei te mahara koe ki te moe i a koe e noho ana, e kōrero ana ki tētahi hoa, ki tētahi mema rānei o te whānau?
• Ina noho koe i muri i te kai (kāore he waipiro): Kei te hiamoe koe i te noho noa i muri i te kai i te tina, i te kai pō rānei (mehemea kāore koe i inu waipiro)?
• I a koe e taraiwa ana i tētahi motuka, ina mau koe i roto i te waka mō ētahi meneti: Kei te hiahia koe ki te moe i a koe e taraiwa ana i tētahi motuka, kei te mau koe i roto i te waka mō ētahi meneti, kei te mau rānei koe i roto i te waka mō ētahi meneti?

I te whakautu i ēnei pātai, me whakaaro koe ki tō oranga o nāianei, ā, me hoatu he kaute e tino kitea ana e koe . Hei tauira, ki te kore koe e moe i a koe e mātaki ana i te pouaka whakaata, hoatu he kore (0). Engari, ki te katia ō kanohi i te tīmatanga o te mātaki pouaka whakaata, me hoatu pea he toru (3). Kei te mārama koe?

He aha tā ngā tohu e kī ana?

Ko ngā kaute o te Epworth Sleepiness Scale mai i te kore (0) ki te rua tekau mā whā (24).

• Ko te kaute 0 ki te 10 e tohu ana he mea noa tō hiamoe i te awatea. I ētahi wā, ko te kaute i raro i te 10 e tohu ana kāore he mea hei āwangawanga māu, he uaua rānei ki a koe te moe (`(Insomnia)`).
• Ngā kaute mai i te 11 ki te 24Mena koinā, ko te tikanga he nui rawa tō hiamoe i te awatea, he momoe rerekē rānei. Tērā pea he pānga taha tēnei nō te rongoā e tangohia ana e koe, he hua rānei nō tētahi mate hauora kei raro i a koe.

Hei whakamārama tika, ko ngā awhe kaute e whai ake nei:

• 0 ki te 5: He iti ake te hiamoe i te awatea (he mea noa).
• 6 ki te 10: He nui ake te hiamoe i te awatea (engari kei roto tonu i te awhe noa).
• 11 ki te 12: Te hiamoe nui rawa atu i te awatea.
• 13 ki te 15: Te hiamoe ngawari ki te nui rawa i te awatea.
• 16 ki te 24: Te hiamoe nui rawa atu i te awatea.

Kia maumahara, mēnā he 11, neke atu rānei tō kaute, me huri pea ō tikanga moe i te pō. Tērā pea ka tūtohu te tākuta kia whakamātauria anōtia tō hiamoe nui i te awatea hei whakatau mēnā he mate hauora kei raro iho, he mate hinengaro, he rongoā, he rongoā rānei kei te tangohia e koe, he "mate moe tuatahi" rānei.

Āhea ahau ka mōhio ai ki ngā hua o te whakamātautau?

Ko te mea pai rawa atu, ka taea e koe te tiki i ō hua i muri tonu i te otinga o te aromatawai-ā-koe, arā, te pātai. Ka tāpirihia e te tākuta ō kaute, ka kōrero ki a koe mō te tikanga o aua kaute, me te mea hoki me whai whakamātautau anō koe.

Me aha koe i muri mai mēnā kāore ngā kaute i te toharite?

Me kī, kei runga ake i te 11 tō kaute Epworth Sleepiness Scale. Mēnā koinā, ka hiahia pea tō tākuta ki te mahi i ētahi atu whakamātautau tātaritanga hei rapu i te take e ngenge ai koe, e hiamoe ai hoki i te awatea. Kia maumahara, he tohu te hiamoe nui i te awatea, ehara i te mate. Nō reira, ka mahia ngā whakamātautau hei rapu i te take o tēnei tohu.

Āhea koe me toro atu ki te tākuta?

Mena he maha ngā wā ka hiamoe koe i te awatea, ā, he uaua ki a koe te noho araara ahakoa kei te mahi koe i ngā mahi o ia rā, he pai ake te toro atu ki te tākuta mō ētahi tohutohu.

Mā te moe pai i te pō ka āwhina i a koe ki te mahi pai i te awatea. Engari i ētahi wā, ka pāngia koe e ngā rongoā, e ētahi āhuatanga hauora rānei e te moe pai. Koinei te wā ka ngenge koe, ka hiamoe hoki i te awatea. Nō reira, he tīmatanga pai tēnei Tauine Moe Epworth mō ngā tākuta ki te aromatawai i te pānga o tō hiamoe i te awatea ki a koe. Mena kei te raru koe ki te noho araara i te awatea, he aha e kore ai e kōrero ki tētahi tākuta?

Nā, he aha ngā mea tino nui hei maumahara mā tātou i roto i ngā kōrero kua kōrerotia nei?

• He pātai māmā te Epworth Sleepiness Scene (ESS) ka taea e koe te whakamahi hei aromatawai i tō taumata hiamoe i te awatea.
• Ahakoa kāore pea tēnei e tohu tika i te mate moe, he tohu pai hei whakaatu mēnā he raruraru kei roto i a koe.
• Mena he 11, neke atu rānei te kaute, ko te tikanga he nui rawa tō hiamoe i te awatea. Mēnā koinei te āhua, he mea nui kia rapu tohutohu hauora.
• Kaua e whakaaro he mea noa te hiamoe pinepine i te awatea. He tohu pea tēnei mō tētahi raruraru hauora. Nō reira, he mea nui kia kōrero ki te tākuta, kia mahia hoki tēnei momo aromatawai mēnā e tika ana.

Te hiamoe, Te Tauine Moe o Epworth, ESS, te hiamoe i te awatea, ngā raruraru moe, ngā whakamātautau moe, te aromatawai hauora