E whakaaro ana koe i ētahi wā kua pai tō moe i te pō, engari i tō oho ake i te ata, ka rite koe ki te mea kua ara koe i te pō katoa? Ka rite koe ki te mea kua tino ngenge koe, engari kāore koe e ngenge, e hiamoe rānei i te awatea. Ehara ianei tēnei i te wheako tino rerekē, tino whakararuraru hoki? Kāore pea rātou e aro nui ana ki tēnei ina kōrero koe ki tētahi.
He aha tēnei raruraru moe tauhou? (Te Moe Korekore)?
Ki te kī ngāwari, ko te insomnia paradoxical he āhuatanga e ahua ana kei a koe ngā tohu o te insomnia, engari kei te whiwhi tō tinana i te nui o te moe e hiahiatia ana. I ētahi wā ka kiia tēnei e ngā tākuta ko te "tirohanga hē mō te āhua o te moe".
Whakaarohia kei te ngana koe ki te moe, engari ka rongo koe i ngā mea katoa e haere ana i tō taha, ā, kei te tere haere ō whakaaro i roto i tō mahunga, me te mea kua ara koe i te pō katoa engari mō ētahi haora noa iho. Engari ko te pono, kei te moe pai tō roro me tō tinana. Ka rite pea ki te mea kei te takarohia e ō kare ā-roto he kata nui ki a koe. Ka taea e tēnei te whakapouri me te ahotea i a koe. Tērā pea ka tīmata koe ki te ruarua i a koe anō.
He aha te rerekētanga i waenga i te hiamoe noa me tēnei?
Ko te rerekētanga nui i konei ko te kore e moe pai te tangata e pāngia ana e te mate hiamoe noa i te pō, nō reira ka tino ngenge, ka hiamoe, ka ngenge hoki i te aonga ake. He uaua ki a rātou te mahi me te aro tonu.
Heoi, ki te mea kei a koe te mate moe koretake (Paradoxical Insomnia), ahakoa te āhua kāore koe i moe i te pō, kāore koe e ngenge, e hiamoe rānei i te awatea nā te mea kei te whiwhi tō tinana i te moe e hiahiatia ana. Ko te tikanga o tēnei , kei te pai te okiokinga o tō tinana i te taha tinana. Heoi, i te taha hinengaro me te taha kare ā-roto, tērā pea kāore koe e pēnei te āhua. Koinei te āhuatanga tino rerekē, tino whakararuraru hoki o tēnei mate.
"Kāore e taea e au te moe i te pō, e te tākuta, ā, ka noho mataara tonu ahau tae noa ki te ata. Engari kāore au i te tino ngenge i te awatea." - E mōhio ana koe ki tēnei momo kōrero?
Mā tēnei āhuatanga ka uaua, ki te kore e taea, te whakatau mēnā kei te nui tō moe i a koe anō. Nō reira, ki te mea kei te hiamoe tonu koe, ā, kei te pā ki tō oranga o ia rā me tō oranga hinengaro, he pai ake te toro atu ki te tākuta mō ētahi tohutohu.
He aha ngā tohu o te (Paradoxical Insomnia)?
Ko te tohu matua ko te ahua kāore koe i te nui te moe. Haunga tēnei, ka pāngia pea koe e ēnei e whai ake nei:
- Te mōhio tonu ki ngā mea e tū ana i tō taha i a koe e ngana ana ki te moe (hei tauira, te haruru o te kurī e auau ana i tō taha, te haruru o ngā motuka i te rori, tae noa ki te takiri o te karaka).
- Ahakoa te kaha o tō ngana, e kore e taea e koe te moe .
- Ina ngana ahau ki te moe , kotahi te whakaaro e rere tonu ana i roto i tōku mahunga.Pēnei i te kore e taea te pupuri i tō hinengaro ki te wāhi kotahi.
- He tino kaha te āhua o te ara ake i te pō katoa .
Tērā pea ka rongo koe i tēnei "Kāore au i moe inapo" me te tino mārama, me te kaha hoki. Heoi, ki te mea kei a koe (Paradoxical Insomnia), ka whiwhi tō roro me tō tinana i te okiokinga e hiahiatia ana e rātou i ia pō. He tino whakarihariha tēnei. Tērā pea ka puta he wehi koretake mō te moe (manukanuka moe) . Arā, ina ara ake koe i te pō, ka mataku koe kei "Kāore au i te mōhio mēnā ka moe ahau i tēnei pō."
Ko te mea nui, he pono ēnei kare ā-roto kei a koe. Ahakoa kāore tō tinana e whakaatu ana i ngā tohu ā-tinana o te kore moe, ehara ngā mea e pā ana ki a koe i te mea e hangai ana koe.
He aha ngā take o te (Paradoxical Insomnia)?
Ki te pono, kāore anō kia tino mōhiotia e ngā tohunga te take o te kore moe pōrearea. He uaua hoki te rangahau i tēnei mate, nā te mea kāore e puta he huringa tinana ka taea e ngā kairangahau te whakamātautau. Engari kotahi te mea e whakaaetia ana e ngā tohunga: He mate tūturu tēnei, ā, ka pā ki tō hauora hinengaro me tō hauora kare ā-roto.
Kei te rangahauhia e ngā kairangahau ētahi o ngā āhuatanga ka whai wāhi pea ki te whanaketanga o te insomnia paradoxical. Ko ētahi o ēnei ko:
- Ngā āhuatanga taiao: Ko ētahi mea kei te wāhi e noho ana koe, e mahi ana koe, e noho roa ana rānei koe (hei tauira, te nui o te haruru, te mārama, te rūma moe kāore i te whakamarie).
- Ngā rerekētanga ira: Ngā awe ira ka taea te tuku iho.
- Ngā āhuatanga hauora hinengaro: Ngā raruraru hinengaro pēnei i te manukanuka me te pouri.
- Mate ahotea muri-trauma (PTSD): He mate hinengaro e puta ana i muri i tētahi aituā nui.
- Te manawa koretake i te wā e moe ana: Te manawa koretake i te wā e moe ana.
Koinei ētahi o ngā take e whakapaetia ana i tēnei wā. Engari kia maumahara, kāore koe e hiahia kia pāngia e ēnei āhuatanga kia puta ai tēnei mate.
Me pēhea te mōhio ki te (Paradoxical Insomnia)?
Ka tātaritatia e te tākuta te insomnia paradoxical mā te kōrero ki a koe mō ō tikanga moe me te whakamahi i ētahi whakamātautau. Kōrerotia ki tō tākuta te āhua o tō moe me ngā huringa katoa kua kitea e koe i roto i tō moe. Tērā pea ka tukuna koe e ia ki tētahi tohunga moe .
Tērā pea ka whakahaerehia e tō tākuta ētahi whakamātautau, pēnei i:
- Electroencephalogram (EEG): Mā tēnei ka whakamātautau i te mahi a tō roro. Ka āwhina pea tēnei ki te whakakore i ētahi atu āhuatanga e puta ai ngā tohu rite ki ōu.
- Te pupuri i tētahi pukapuka moe:Ka tono tō tākuta kia tuhia e koe te wā e moe ai koe me te wā e ara ake ai koe. Mā tēnei ka āwhina i a koe ki te whakataurite i te maha o ngā wā ka ara ake koe i te pō me te maha o ngā wā e ahua ara ake ana koe.
- Te mau i te Actigraph: He taputapu tēnei e rite ana ki te mātaaratanga atamai. Ina mau mō ētahi wiki, ka hopukina ngā raruraru o tō huringa moe me tō huringa ara.
Mena he mate pōrearea tōu, e whakaatu ana ngā hua o tō whakamātautau he moe noa, he moe hauora tōu i ia pō. Ko te mea nui kia maumahara koe i konei, ehara te tākuta i te mahi i ēnei whakamātautau hei tinihanga i a koe, hei whakaatu rānei kei te teka koe. Kei te whakawhirinaki rātou ki a koe. Ko tā rātou anake he kite i te mea e tupu ana i roto i tō roro me tō tinana i a koe e moe ana.
He aha ngā maimoatanga mō te (Paradoxical Insomnia)?
Tērā pea ka tūtohu tō tākuta i ētahi maimoatanga hei āwhina i a koe kia marino, kia haumaru hoki i a koe e moe ana. Ko ētahi o ēnei ko:
- Te Whakaora Hinengaro Whanoke (CBT) te rongoā kōrero rānei: Mā te kōrero ki tētahi kaiwhakatakoto whakaaro hauora hinengaro ka āwhina i a koe ki te whakahaere i tō ahotea, manukanuka, me te pouri. Ka taea e rātou te āwhina i a koe ki te whakahaere i ō tohumate o te (Paradoxical Insomnia) me ngā āhuatanga hauora hinengaro katoa e puta ai.
- Te whakapai ake i tō akuaku moe: Mā te haere ki te moenga i te wā kotahi i ia rā, me te waihanga i tētahi taiao moe whakamarie, ka āwhina i a koe kia moe pai i te pō. Ngāna kia kaua e inu waipiro, kia kaua e inu i ngā inu kawheine (pēnei i te tī me te kawhe), ā, kia whakakorikori tinana i mua i te moe.
- Ngā tikanga mō te moe pai:
- Haere ki te moe, ka ara ake i te wā kotahi i ia rā (ahakoa i ngā mutunga wiki).
- Me waiho te rūma moe hei wāhi pōuri, marino, me te hauhautanga.
- Whakamahia te moenga mō te moe me te moe anake. Kaua e mātaki pouaka whakaata, kaua e tirotiro i tō waea, kaua hoki e mahi i runga i te moenga.
- Kaukau i roto i te kaukau mahana, pānui pukapuka, whakarongo rānei ki ngā waiata marino i mua i te moe.
- Ngā Rongoā: Kāore anō kia kitea he rongoā hei rongoā tika i te mate (Paradoxical Insomnia). Heoi anō, ka tohua pea e tō tākuta he rongoā whakamoe hei āwhina i te whakaiti i te ahua o te oho ake i te pō. Me whakamahi noa i ēnei e ai ki ngā tohutohu a tō tākuta.
He āhuatanga morearea te kore moe pārori?
Kāore e taea e te hiamoe whakararuraru te whara i tō tinana. Nō reira, ehara i te mea he mate morearea i te huarahi e whakaarohia ana e tātou he "morearea".
Heoi, ko te pouri me te ahotea e puta mai ana i te whakatau i tēnei āhuatanga ka pā nui ki tō hauora hinengaro.Kaua e ngana ki te whakatau i tō ahotea, i tō manukanuka, i ō kare ā-roto rānei i a koe anō. Kōrero ki tētahi kaiwhakatakoto whakaaro hauora hinengaro , ki ō whanaunga rānei mō ō wheako.
Ka taea te ārai i te hiamoe paradoxical?
Kāore ngā tohunga i te tino mōhio he aha te take o te kore moe whakarara, nō reira kāore mātou e mōhio me pēhea te ārai. Heoi, ko te mahi i te akuaku moe pai te huarahi pai hei whakarite kia whiwhi koe i te momo (me te nui) o te moe e hiahiatia ana e koe i ia pō. Kōrero ki tō tākuta mō ō āwangawanga me ō kare ā-roto. Kia mārama koe ki te aha e tupu ana, tera pea ka taea e koe te whakaiti i tō manukanuka i te wā moe me te oho ake. Tērā pea ka āwhina tēnei i a koe kia iti ake te manukanuka.
Āhea ahau me toro atu ki taku tākuta?
Mā tō tākuta koe e kī atu ki te auau o tō haerenga mai ki te tirotiro hauora, ki te whakarite rānei kia tirohia tō moe me tō hauora, kia mōhio ai hoki kei te pai tō āhua.
Ki te rerekē, ki te kino haere rānei ō tohu, me kōrero ki tō tākuta. Tērā pea ka tūtohu rātou i ētahi atu maimoatanga, i ētahi atu whakarerekētanga rānei ki tō mahere whakahaere (Paradoxical Insomnia).
He aha ngā pātai me pātai atu e au ki taku tākuta?
Ka taea e koe te pātai atu ki te tākuta i ngā pātai pēnei:
- Me pēhea taku mōhio mēnā he Paradoxical Insomnia tēnei, he raruraru moe anō rānei?
- He aha ngā momo whakamātautau me mahi e au?
- He aha te huarahi pai hei whakamahi i taku pukapuka moe?
- Me rongoā ahau? Mena koinā, me pēhea taku whakamahi?
He tino whakarihariha te hiamoe pōrearea. He āhuatanga e puta ai ngā tohu tūturu engari kāore he tohu ā-tinana e taea e ngā tākuta te tautuhi. Ka taea e ia te whakapataritari i a koe, te pouri, te pōuri, me ēnei mea katoa i te wā kotahi. He āhuatanga tūturu te hiamoe pōrearea, ā, he tūturu ō kare ā-roto.
Tērā pea ka roa te wā kia whiwhi ai koe i ngā whakautu e hiahiatia ana e koe. Kia maumahara, kei reira ō whanaunga me ō tākuta hei tautoko i a koe. Ā tōna wā, ka taea e koe te whakahaere i ō tohumate me te kimi huarahi hei moe pai mō te pō katoa ka taea e koe te rongo me te maioha.
Hei whakamutunga, kia maumahara (Karere Tangohia ki te Kāinga)
- Ki te mea kei te ahua koe kāore i te moe pai ahakoa kua nui tō moe , tera pea he mate pōrearea koe. Koinei te wā e moe ana tō tinana, engari kāore koe e rongo i te moe i roto i tō hinengaro.
- Kāore tēnei i rite ki te mate hiamoe noa, nā te mea kāore koe e tino ngenge, e hiamoe rānei i te awatea.
- Ahakoa kāore i te mōhiotia ngā tino take, tera pea he pānga o ngā mea pēnei i te ahotea me te manukanuka.
- Ka taea e koe te toro atu ki tētahi tākuta me te whiwhi tātaritanga mā roto i ngā mea pēnei i te EEG, he rātaka moe, me te Actigraph.
- Hei maimoatangaKa whakamahia te rongoā (CBT), ngā tikanga moe pai (te akuaku moe), me te rongoā mēnā e tika ana.
- Ahakoa ehara tēnei i te mea mōrearea ā-tinana, ka pā kino pea ki te hauora hinengaro. Nō reira, he mea nui kia rapu tautoko hinengaro.
- Kāore koe i te mokemoke, kōrero ki te tākuta mō tēnei āhuatanga.
Kaua e wehi ki te kōrero ki te tākuta mō ō pātai, ō āwangawanga rānei mō tō moe. He mea nui te moe hauora mō te oranga hauora!
` Te Moe Korekore, Te Moe Korekore, Ngā Raru Moe, Hauora Hinengaro, Ngā Mate Moe, Te Akuaku Moe, CBT
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