Kāore e taea te moe ina haere koe ki te moenga? Me kōrero taipitopito tātou mō te kore moe!

Kei te kite anō koe i a koe e hurihuri ana i runga i te moenga, e titiro ana ki te karaka, e whakaaro ana, 'He aha ahau te kore ai e moe?' Ahakoa he mea noa tēnei mō ētahi rā, ehara i te mea me whakarērea noa e tātou te hiamoe tonu. Koinei te mea e kīia nei e tātou ko te hiamoe i roto i te pūtaiao hauora. Ehara i te mea ko te moe pai te mea e mahia ana e tātou hei whakamamae i te ngenge anake, engari he mea nui mō te hauora o tō tātou tinana me tō tātou hinengaro. Nō reira, me kōrero hohonu ake tātou mō tēnei i tēnei rā.

He aha te kore moe?

He māmā noa iho, he raruraru moe te kore moe, pērā i te uaua ki te moe, te oho wawe, te oho wawe rānei i te wā e tika ana. E rua ngā momo matua.

• Te Moe Kore: Ka roa pea tēnei mō ētahi rā ki ētahi wiki. I te nuinga o te wā ka puta mai i tētahi huringa nui o te ao, pērā i te ahotea, ā, ka ea noa iho ina tangohia te take.
• Te Moe Kore Mau: Mena kei te pāngia koe e tēnei raruraru o te moe kore mō ngā rā e toru, neke atu rānei i te wiki, mō ngā marama neke atu i te toru, ka kiia e mātou ko te Moe Kore Mau. Mō tēnei, he mea tino nui kia rapu tohutohu hauora koe.

He aha ngā momo matua o te kore moe?

E rua ngā wāhanga matua o te kore moe, i runga i te āhua o tōna putanga mai. He mea pai kia mōhio koe ki ēnei kupu, nā te mea ka whakamahia pea ēnei e tō tākuta i ētahi wā.

Hei tāpiritanga, he whakarōpūtanga anō hoki kei runga i te wā e puta ai te raruraru moe:

• Te kore moe wawe: Te roa o te wā e moe ai i muri i te haere ki te moenga.
• Te oho ake i waenganui pō, te kore moe: Te oho pinepine i waenganui pō.
• Te kore moe whakauru: Ka pāngia hoki e te uaua ki te moe me te oho ake i te pō.

He aha ngā take o te kore moe?

Kāore he take kotahi mō te kore moe . He maha ngā āhuatanga e whai wāhi ana ki tēnei.

Ngā Take Matua

• Taumahatanga: Ko te taumahatanga e puta mai ana i tētahi huringa nui o te ao, pērā i te ngaronga o te mahi, te matenga o tētahi e arohaina ana, te whakarere, te neke whare rānei.
• Te taiao moe: Ngā āhuatanga pēnei i te nui rawa o te haruru, te mārama, te pāmahana rānei o te rūma (wera rawa, makariri rawa rānei) e moe ana koe.
• Ngā panonitanga ki ngā tauira moe: Te rere o te waka rererangi ina haereere ki tāwāhi, te huri huringa mahi, te oho ake i te pō me te pēpi hou .
• Ngā tikanga kai: Ki te kai nui rawa i te wā e tata ana ki te wā moe, ka mamae te uma.
• Te whakamahinga o ngā mea whakaohooho: Te whakamahi i ngā mea pēnei i te kawheine, te nikotīni rānei i mua tata i te wā moe.
• Waipiro : Ahakoa ka hiamoe koe i te inu waipiro, kāore e taea te moe hohonu. Tērā pea ka ara ake koe i waenganui pō.
• Te kore whakakori tinana: Kāore te tinana e whakakori tinana i te awatea.

Te Akuaku Moe Kino

• Te kore e haere ki te moenga, te oho ake i te wā kotahi i ia rā.
• Ngā moe o te awatea.
• E mahi ana, e kai ana, e mātaki ana rānei i te pouaka whakaata i a koe e noho ana i runga i te moenga.
• Te titiro matatau ki ngā mata pēnei i te waea pūkoro, te pouaka whakaata me ngā rorohiko i mua i te moe.

Ētahi atu mate, take rānei (Ngā Take Tuarua)

• Ngā raruraru hauora hinengaro: Ngā āhuatanga e kiia nei ko te pouri me te manukanuka.
• Ngā rongoā motuhake: Ngā rongoā motuhake e tangohia ana mō ngā mate pēnei i te makariri, te mate pāwera, te toto toto tiketike, me te mate huango.
• Mamae tinana: Mamae tuara, he mamae rite ki te mamae rumatiki ka kino haere i te pō.
• Ētahi atu mate moe:Ngā āhuatanga pēnei i te Sleep Apnea (te kore manawa i te wā e moe ana) te Restless Legs Syndrome rānei (te mamae o ngā waewae).
• Ngā huringa homoni: Ko ngā huringa homoni e puta ana i te paheketanga, te haputanga, me te paheketanga.
• Ngā mate roa pēnei i te mate huka, te mate ngakau, me te hyperthyroidism.

He aha ngā tohu o te kore moe?

Kāore i te pō anake ngā pānga o te kore moe, engari i te aonga ake anō hoki.

Me pēhea e kitea ai tēnei e koe, e Tākuta?

Ina haere koe ki te kite i tētahi tākuta e pāngia ana e tēnei raruraru, ka whai ia i ētahi mahi hei mārama tika i te āhuatanga.

1. Te pātai atu ki a koe mō ō tohumate: Tuatahi, ka pātai atu te tākuta ki a koe mō ō tauira moe, te roa o te wā e pāngia ana koe e tēnei raruraru, ngā pānga ka pā ki a koe i te awatea, tō āhua noho, ngā rongoā ka tangohia e koe, me tō āhua hinengaro.

2. Rātaka Moe:Tērā pea ka tonoa koe kia pupuri i tētahi rātaka moe mō te wiki kotahi, e rua rānei. Tuhia ngā mea pēnei i te wā i moe ai koe, te wā i moe ai koe, te maha o ngā wā i ara ake ai koe i te pō, me te wā i ara ake ai koe i te ata.

3. Ngā whakamātautau hauora: I ētahi wā, ka taea te whakahaere i ngā whakamātautau toto hei tirotiro mēnā kei te puta te raruraru i tētahi atu āhuatanga. Hei tauira, he whakamātautau toto hei tirotiro i ngā taumata o te homoni tairoi.

4. Te rangahau moe (Polysomnography): Mena he nui te raruraru, he whakapae rānei kei te pāngia koe e tētahi atu āhuatanga pēnei i te apnea moe, ka tukuna pea koe ki tētahi pokapū moe mō te moe i te pō. Koinei te wāhi e aroturukihia ai te mahi a tō roro, te manawa, me te tere o te ngakau i a koe e moe ana.

He aha ngā maimoatanga mō te kore moe?

Ko te mea pai rawa atu, he mate ka taea te rongoā i te kore moe. He maha ngā kōwhiringa maimoatanga.

1. Te Akuaku Moe

Koinei ngā tikanga pai me whakawhanake e tātou kia pai ai te moe. Koinei ngā mahi tuatahi, ngā mahi nui hoki o te maimoatanga.

• Haere ki te moenga i te wā kotahi i ia rā, ka ara ake i te wā kotahi.
• Kia pōuri, kia marino, kia pai hoki te pāmahana o tō rūma moe.
• Āta karohia te kawhe, te tī, te waipiro me te hikareti i ētahi haora i mua i te moe.
• Kaua e moe i te awatea.
• Kaua e moe noa iho, kaua hoki e mātaki pouaka whakaata, kaua hoki e mahi i runga i te moenga.
• Mahia tetahi mea hei whakangā i mua i te moe. Pērā i te pānui pukapuka, te whakarongo waiata, te kaukau rānei i te wai mahana.

2. Te Whakaora Hinengaro Whanoke (CBT)

He maimoatanga tino whai hua tēnei, kāore he rongoā. Mā te tohunga hinengaro, mā te tohunga hinengaro rānei tēnei maimoatanga e whakahaere. Ka āwhina i a koe ki te tautuhi me te whakahaere i ō waiaro kino, ō mataku, me ō whakaaro whakararuraru mō te moe. Ka āwhina hoki i a koe ki te whakawhanake i ngā tikanga moe pai.

3. Ngā rongoā

Mena kei te uaua tō mahi nā te kore moe, ka tohua pea e tō tākuta he pire moe mō te wā poto. Ahakoa ka taea e ēnei te āwhina i a koe kia moe, ka taea hoki e rātou te whakawara, ā, ka puta he pānga taha pēnei i te hiamoe i te awatea me te whanoke. He mea nui kia kōrerohia ēnei ki tō tākuta .