10 ngā huarahi hei āwhina i tāu tamaiti kia moe pai i te pō! Akohia te Akuaku Moe

Kāore tō tamaiti i te moe pai i te pō? He mea noa mō ngā tamariki nohinohi me ngā tamariki pakeke te uaua ki te moe i te pō. Engari ki te tupu tēnei i ia rā, ka āwangawanga koe hei whaea, kāore? He mea nui te moe pai mō te whanaketanga, te ako, me te harikoa o te tamaiti i te roanga o te rā. Nō reira, ki te āta whakaaro koe ki ngā tikanga moe pai, arā, te akuaku moe hauora, ka kitea e koe he otinga mō tēnei raruraru. He tino āwhina ēnei tikanga mō ngā tamariki e pāngia ana e te kore moe . Kia titiro tātou he aha ēnei?

Me pēhea te āwhina i ngā tamariki kia moe pai?

Whakamātauria ēnei tikanga hei āwhina i tāu tamaiti kia moe pai i te pō:

1. Whai i tētahi tikanga moe motuhake

Ki te kī ngāwari, ko te tikanga o tēnei ko te mahi i te mahi whakamarie i ia pō i mua i te moe. Whakaarohia, ki te mea ka kī atu koe ki tētahi tamaiti kua ngenge i te tākaro me te mahi i te kura i te rā katoa, "Moe!" he uaua ki a rātou, kāore? He rite ki te ngana ki te whakamutu i tētahi mīhini tere-haere. Koia te mea nui ki te whakarite i mua i te moe, arā, he mahi. Mā tēnei ka whakarite i te hinengaro me te tinana o te tamaiti mō te moe.

Nā, he aha te mea ka taea e tēnei?

• Ka taea e koe te kaukau, te kaukau rānei ki te wai māhana . Mā tēnei ka pai te ahua o tō tinana.
• Ka taea e koe te whakarongo ki ngā waiata marino, reka .
• He mea pai hoki te hoatu ki a rātou he tī otaota ngawari (me te iti o te huka ) pērā i te chamomile.
• Ka taea e koe te mahi i ētahi mahi manawa hōhonu. Mea atu, "Hopukia he manawa hōhonu, ka tuku mārire i te manawa" me tāu tamaiti.
• Ka taea hoki e koe te mahi i ētahi mahi totoro māmā hei whakamama i tō tinana.

Ko te mea nui, ka taea e koe te whakauru i tētahi mea hei whakamarie, hei whakangāwari hoki i tāu tamaiti. Kāore e hiahiatia he mahi nui, kotahi, e rua rānei ka ea. Ko te mea nui, kia rite tonu te raupapa o te mahi i ia rā, i ia rā.

2. Whakawhāitihia ngā rama kanapa me ngā hikohiko i te pō

He homoni kei roto i ō tātou tinana e whakahaere ana i te moe, ko te melatonin te ingoa. Mā te pānga o te mārama kanapa, inā koa te mārama kikorangi, ka whakaitihia te hanga o tēnei homoni, ko te tikanga ka roa te moe.

• Ngāna kia whakaitihia te nui o te māramatanga i roto i tō whare i te ahiahi me te pō. Ki te taea, whakamahia ngā rama whakaitiiti, ngā pūangi mahana rānei.
• Whakawhāitihia te mārama kanapa me te mārama kikorangi mai i ngā taputapu hiko pēnei i te pouaka whakaata, te waea, me ngā papa. He maha ngā waea he "tautuhinga pō", whakamahia.
• E ai ki ngā tohunga me waiho ngā mata katoa ki te taha i te iti rawa i te haora i mua i te moe . Engari, pānuihia he pukapuka, tohutohu rānei i tāu tamaiti ki te mahi i tētahi mea whakamarie, pērā i te kōrero i mua ake nei.

3. Whakatūria he Maramataka Moe Auau

He mea tino nui tēnei. Mā te moe me te ara ake i te wā kotahi i ia rā ka āwhina i te karaka taiao o te tinana (Circadian rhythm) kia mahi tika. Kātahi, i te wā tika o te ahiahi, ka puta te homoni Melatonin, ā, ka tīmata te moe.

• Ki te kore tō tamaiti e mate ana, e kore rānei e moe pai i te pō, ngana ki te whakaara i a ia i te wā kotahi i ngā wiki me ngā hararei . Kāore he aha te moe roa mō te 30 meneti te roa. Ki te roa atu i tēnā te moe ka whakararuraru i tana tauira moe i te wiki.

4. Kia mātao, kia pōuri, kia marino hoki te rūma moe.

He nui hoki te pānga o te taiao o te rūma moe ki te pai o te moe.

• Kia mātao te rūma. Ka taea e koe te whakamahi i te hauhautanga, i te hau rānei. (Engari ko ētahi pēpi e pai ana ki te moe i roto i te rūma mahana, nō reira tirohia me te hiahia o tāu pēpi).
• Me whakapōuri rawa te rūma. He pai ake kia kaua e whai māramatanga. Taupokina ngā pūtake mārama ki ngā ārai.
• Whakaitihia te haruru. Mena he oro kāore e taea te karo, ka taea e koe te hoatu he puru taringa me he kopare moe ki tāu tamaiti.

5. Whakamaherehia kia nui te wā e noho ana i te moenga

Ka rerekē te nui o te moe e hiahiatia ana e ngā tamariki i runga i ō rātou tau.

• Ko te tikanga, e 9-12 hāora te moe e hiahiatia ana e ngā tamariki kura (6-12 tau te pakeke) i te rā.
• E 8-10 hāora te roa o te moe e hiahiatia ana e ngā taiohi .

Kia maumahara, tera pea ētahi tamariki e hiahia ana kia nui ake te moe i ētahi atu. Mena kei te ahua ngenge tonu tāu tamaiti, tera pea kāore ia i te nui te moe.

6. Kia whiti te rā i te ata tonu ina ara ake koe.

Ka whiti te rā i te ata(tetahi atu māramatanga rānei) e pā ana ki tō tātou tinana, ka tukuna he tohu ki tō tātou roro e mea ana "kua awatea, me whakaiti te hanga melatonin." Mā tēnei ka rite tō tātou tinana ki te tīmata i te rā.

• Mena he iti noa te rā e whiti ana i te ata i tō wāhi noho, ka taea e koe te whakatakoto i tētahi rama kanapa ki roto i te rūma hei whakakā ina oho ake tāu tamaiti.

7. Whakaitihia te kawheine.

He mea whakaohooho te kawheine, arā, ka ārai i a koe kei moe.

• E ai ki ngā tohunga ehara i te mea pai te hoatu ki ngā tamariki nohinohi tetahi mea kei roto te kawheine (hei tauira, te kawhe, te tī, te tiakarete, ētahi inu ngohengohe).
• Kāore he aha mena he iti noa te kawhe e inuhia ana e ngā taiohi (iti iho i te 1 kapu kawhe ia rā, arā, he iti iho i te 100mg). Engari he pai ake kia karohia te kawhe i muri i te 3 i te ahiahi.

8. Whakawhāitihia te moe i te awatea

Kaua e hoatu he moe ki tāu tamaiti i te awatea, ki te kore ia e tino moe (hei tauira, i a ia e ora ana i te mate). Mā te moe i te awatea ka uaua ake tana moe i te pō, nā te mea kāore ia e ngenge.

9. Whakakorikori tinana i te awatea

Kua kitea ko te whakakori tinana i te awatea ka āwhina i a koe kia pai ake te moe i te pō. Heoi, me mahi tēnei whakakori tinana i mua i te ahiahi. (I ētahi wā ka raru pea te moe i te whakakori tinana i te ahiahi.)

• Mā tētahi mahi e whakanui ake ai te tere o te manawa o te tamaiti mō te 30-60 meneti pea (te tākaro, te oma, te pekepeke) ka pai ake tā rātou moe i te pō.

10. Ki te kore tonu e taea e koe te moe ahakoa ngā mahi katoa kua mahia e koe, whakatika atu i te moenga.

I ētahi wā ka noho mataara tonu ngā tamariki mō te 30 meneti i muri i te moe, kei te āwangawanga rānei rātou, kei te manukanuka hoki kei kore e taea te moe. I taua wā, he mea pai kia ara ake i te moenga. He wāhi moe te moenga, he wāhi whakamarie hoki, ehara i te wāhi hurihuri, e mamae ai.

• Whakatika atu i te moenga ka mea atu ki tāu tamaiti kia mahi i tētahi mea whakangāwari, ā, kia paku hoha hoki (hei tauira, tirohia ngā pikitia i roto i te pukapuka, whakaotihia he panga ngāwari). Ka tīmata anō rātou ki te moe ā muri ake nei.

I te tīmatanga o ēnei tikanga hou, kaua e ngana ki te mahi i ngā mea katoa i te wā kotahi. Ki te mahi koe i ēnei, ka raru pea tāu tamaiti, ā, kāore pea rātou e piri ki aua tikanga. Tīmata ki tētahi, ki ētahi rānei, ā, ina waiho hei tikanga, tāpirihia tētahi atu. Kōrero ki tāu tamaiti, pātai atu ki a rātou he aha tā rātou e taea ai inaianei, ā, mahia ēnei huringa takitahi.

He aha atu anō ngā mea me mōhio e au?

Mena kua mahia e koe ēnei mea katoa, ā, kāore tonu tāu tamaiti e moe pai ana, me toro atu koe ki te tākuta.Tērā ētahi mate moe, pērā i te obstructive sleep apnea, e hiahia ana ki te maimoatanga motuhake hei oranga ake.

Kaua hoki e hoatu ki tāu tamaiti he pire melatonin, he tāpiringa otaota, he āwhina moe rānei, me te kore he taunakitanga a te tākuta. Tērā pea ka pā kino ēnei ki ngā tamariki me ngā taiohi. Kia maumahara, ko ngā rongoā katoa e hoatu ana ki te tamaiti me noho i raro i te tirotiro a te tākuta.

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Hei whakamutunga, ko ngā mea tino nui hei maumahara

Nō reira, kua mārama pea koe ki te hiranga o te moe pai mō te tamaiti, me pēhea hoki mātou e āwhina ai i tēnā.

• Whakatōkia ēnei tikanga ki roto i tāu tamaiti me te manawanui me te auau . Kaua e tumanako ka puta he hua i te pō kotahi.
• Whakauruhia tāu tamaiti ki tēnei mahi. Pātai atu hoki ki a ia mō ōna whakaaro.
• He rerekē ia tamaiti, ia tamaiti. Ko te mea e pai ana mō tētahi tamaiti, kāore pea e pai mō tētahi atu. Nō reira, whakamātauria kia kitea ai te mea e pai ana mō tāu tamaiti.

Ki te whai koe i ēnei mea iti, ka nui te āwhina i tāu tamaiti kia moe pai i te pō. Kātahi ka taea e ia te noho harikoa me te hauora i te rā roa!