He taiohi kei te kāinga, neke atu i te tekau mā toru tau te pakeke? Mena koinā, he mea nui tēnei kōrero māu. He maha ngā mātua e āwangawanga ana i tēnei wā kāore ā rātou tamariki taiohi e moe nui ana. He take nui tēnei nā te mea he mea nui te moe pai mō te oranga tinana me te oranga hinengaro o ngā taiohi.
E hia te nui o te moe e hiahiatia ana e tāu taiohi?
Ki te kī ngāwari, me moe te taiohi—ina koa ko te taiohi kei te kura tuarua— i waenganui i te 8 me te 10 hāora ia pō . Heoi, e mōhio ana koe, he iti iho i tērā te nui o te moe a te nuinga o ngā tamariki o ēnei rā. Tērā pea ka whakaaro koe, "He aha te kino o te ngaronga o ētahi hāora?" Kaua e whakaaro pēnā. He nui ngā hua o te kore moe.
Whakaarohia te uaua o te arotahi a te ākonga i roto i te akomanga ina ngenge ana rātou. Tērā pea ka uaua ki a rātou te mārama ki ngā mea e whakamāramahia ana e te kaiako, ka heke ai te hua o te ako. Hei tāpiri, ko te kore moe ka whakanui ake i te tūponotanga o ngā aituā waka nā te mea he uaua ki te noho mataara me te arotahi ina ngenge te tinana. Hei tāpiri, mō ngā kaitākaro taitamariki, ka taea e te kore moe te whakaiti i tā rātou mahi. Ko te kore moe he take nui hoki o te riri, te hurihanga o te wairua, tae atu ki ngā raruraru hauora hinengaro pērā i te manukanuka me te pouri . Nō reira, ehara te moe i te mea hei mea ngāwari.
He aha ngā take e raru ai ngā taiohi ki te moe?
Me titiro tātou ki te take e puta ai ēnei wero moe i te wā o te taiohitanga. He maha ngā āhuatanga matua hei matapaki mā tātou.
Te pēhanga mātauranga me te āhua noho pukumahi
"Ko te mea tuatahi, ko te tīmatanga wawe ki te kura . He maha ngā wā, me wehe wawe ā tātou tamariki i te ata. Hei tāpiri atu ki tēnā, kei reira ngā akomanga ako, ngā mahi hākinakina, me ngā mahi rerekē i waho o te kura. Ka tino whakaitihia e ēnei tono katoa te wā moe. Whakaarohia he tamaiti e ako ana tae noa ki te pō, e haere ana ki ngā akomanga tāpiri, ā, ka hoki ki te kāinga me te ngenge; me pēhea e taea ai e rātou te moe mō te 8 ki te 10 hāora i mua i te oho wawe anō? He wero tūturu tēnei."
Ngā panonitanga o tā rātou karaka koiora!
Ko te tuarua o ngā mea nui, i te taenga mai o ngā tamariki ki ō rātou tau taiohi, ka puta he panonitanga tūturu i roto i ō rātou karaka koiora . He mea tino nui tēnei. Ki te kī ngāwari, ka puta he homoni e āwhina ana i te moe, e mōhiotia ana ko te melatonin . I roto i ngā tamariki nohinohi me ngā pakeke, ka tīmata te hanga melatonin i te ahiahi, ka hiamoe ai rātou i te pō. Heoi, he mea whakamīharo, i roto i ngā taiohi, ka whakaroahia te hanga o te melatonin. Ko te tikanga, kāore ō rātou tinana e tīmata ki te whakarite mō te moe tae noa ki te 10:30 PM, 11:00 PM rānei. Nō reira, ina ara wawe rātou mō te kura, kāore i te nui te moe. Ehara tēnei i te he o rātou; he panonitanga tūturu ā-tinana e puta ana i tēnei wāhanga o te oranga.
Te pānga o te hangarau – waea pūkoro, rorohiko, me te pouaka whakaata
Ko te tuatoru o ngā take nui ko ngā waea atamai, ngā rorohiko, ngā papahiko, me ngā pouaka whakaata kua noho hei wāhanga o te oranga o ia rā. He maha ngā taiohi e whakamahi ana i ēnei taputapu i mua i te moe, mō ngā mahi kura, mō ngā whakangahau rānei. Ahakoa te take, ko te mārama kanapa e tukuna ana e ēnei mata, inā koa te mārama kikorangi , ka whakaroa ake i te whakaputanga o te homoni melatonin i whakahuatia i mua ake nei. Ko te tikanga o tēnei, kāore te tinana e whiwhi i te tohu taiao hei whakarite mō te moe, ka huripokitia rātou i runga i te moenga. I ētahi wā ka ngaro rātou i te kōrerorero ki ngā hoa, i te panuku rānei i ngā pāpāho pāpori me te kore e mōhio kua roa te wā. He take nui tēnei mō te whakaroa o te moe.
Nā, me pēhea e taea ai e koe te āwhina i tāu tamaiti taiohi kia moe pai i te pō?
Nā te mea kua mārama koe ki ngā raruraru me ō rātou pūtake, me tūhura tātou i ngā mea ka taea e tātou hei mātua te mahi. Ko te mea nui ko te kōrero tuwhera, hoa hoki ki tāu tamaiti i roto i te huarahi e mārama ai rātou.Whakamāramahia te hiranga o te moe pai, me tōna hiranga mō tā rātou ako me tō rātou hauora. Kātahi, ka taea e koe te whakamātau ki te whakatinana i ēnei mahi i runga i te pūnaha.
Whakatūria he kaupapa moe me te ara ake ōrite
Tuatahi, tautuhia te wā tika e hiahia ana tāu tamaiti kia ara ake mō te kura. Kātahi, tatau whakamuri kia 8 hāora te iti rawa (ko te 9 pea te pai) hei whakatau i te wā moe . Hei tauira, ki te hiahia rātou kia ara ake i te 6:00 i te ata, me noho rātou ki te moenga i mua i te 10:00 i te pō. He mea nui kia mau tonu tēnei kaupapa i roto i ngā rā kura e rima. Ahakoa i ngā wiki mutunga (Rāhoroi me te Rātapu) , ngana kia tata ki ēnei wā ara me te wā moe. Mā te noho roa me te moe tae noa ki te poutumarotanga i ngā wiki mutunga ka uaua ake te urutau a tāu tamaiti ki tana tauira moe i te Mane.
"Kia maumahara, kāore e taea te hanga i ēnei tikanga i roto i te pō kotahi. Mā te manawanui me te u tonu, ka urutau tāu tamaiti. Kaua e akiaki i a rātou; engari, ārahi i a rātou me te aroha me te māramatanga."
Ētahi atu tikanga hei tautoko i te moe pai!
He maha atu anō ngā whakarerekētanga iti hei āwhina i ā tātou tamariki kia moe pai i te pō. Me titiro takitahi tātou ki ēnā?
Kia mōhio: Mena ka mau tonu ngā raruraru moe, ka nui rānei te mamae, tēnā whakapā atu ki tētahi tohunga hauora i tō hōhipera o te rohe. Mō ngā āhuatanga ohorere hauora, whakapā atu ki te 911, ki ngā ratonga ohorere rānei o tō rohe. E whakapau kaha ana a Nirogi Lanka ki te hauora me te oranga o tō whānau.
- He aha te āhua o te taiao moe o tāu tamaiti? Me pōuri, me mātao, me ata noho hoki tōna rūma moe. He pai ake te tango atu i ngā mea whakararuraru pēnei i te pouaka whakaata, i ngā papatohu kēmu ataata rānei i te rūma moe. Ka taea e ēnei taputapu te whakararuraru i te kaha o te roro ki te marino, me te neke atu i te arotahi mai i te moe.
- He aha ngā mea ka tupu i te haora i mua i te moe? Āta whakamārama atu ki tāu tamaiti, kia kotahi te haora i mua i te moe, kua tae ki te wā ki te waiho i ana mahi kāinga, ki te whakaweto i te pouaka whakaata, ki te mutu te whakamahi i ngā rorohiko, i ngā waea atamai rānei . Ki te taea, me utu e rātou ā rātou waea i waho o te rūma moe i te pō kia kore ai rātou e ara ake i ngā whakamōhiotanga, i ngā waeatanga rānei.
- Arotahi ki ngā mahi whakangā: Whakatenatenahia tāu tamaiti ki te mahi i tētahi mea whakamarie i mua i te moe. Hei tauira, he huarahi pai te kaukau i roto i te wai mahana, te pānui pukapuka rānei e pai ana ki a ia (kaua e titiro ki te mata matihiko) hei whakarite i te tinana mō te okiokinga.
- Kia tūpato ki te kawheine : Whakawhāitihia te kai a tāu tamaiti i ngā kai me ngā inu he nui te kawheine (pēnei i te kawhe , te tī kaha, ētahi inu pūngao , me te tiakarete ), inā koa i muri i te 4 i te ahiahi . He mea whakaohooho te kawheine e pupuri ana i te roro kia mataara, ā, e aukati ana i te hiahia ki te moe.
- Kaua e hoatu he pire moe ki tāu tamaiti me te kore he tohutohu: Kaua rawa e hoatu he pire moe ki tāu tamaiti, he rongoā rānei kua tapaina he 'āwhina moe' me te kore he aratohu motuhake me te whakahaunga mai i te tākuta. He mea morearea pea tēnei, ā, ka arahi pea ki ngā raruraru hauora o roto.
- He pai te moe i te pō ? Mena kei te tino ngenge tō tamaiti, he pai te moe poto mō te 20-30 meneti i mua i te 3 i te ahiahi . Heoi, ki te roa ake te moe, ki te moe roa rānei i te ahiahi, ka raru pea tōna āheinga ki te moe i te pō.
- Te uara o te whakakori tinana: He tino āwhina te whakakori tinana auau ki te moe hohonu ake, ki te moe marino ake. He mea pai te akiaki i tāu tamaiti kia whai wāhi ki ngā hākinakina, ki te hikoi, ki te oma rānei, mō te moe me te hauora whānui. Me whakarite kia kaua e whakakori tinana kaha i mua tonu i te wā moe, nā te mea ka nui rawa te hihiko o te tinana, ā, ka kore e taea e ia te moe.
A, mehemea he nui te raruraru moe o taku tamaiti?
Mena kua whakamātau koe i ēnei whakarerekētanga, ā , he uaua tonu tāu tamaiti ki te moe, he oho ake i te pō, he nui te ngongoro (he uaua rānei ki te manawa), he nui rawa te hiamoe i te awatea (ahakoa i roto i te akomanga), he ngenge, he marino rānei ahakoa te moe roa i te pō , tera pea he mate moe kei roto. Kaua e warewarehia ēnei tohu.
He maha ngā mate moe motuhake ka pā ki ngā taiohi, tae atu ki:
- Te kore moe: Te uaua tonu ki te moe, te noho moe tonu, te oho wawe rawa rānei, ā, kāore e taea te hoki ki te moe.
- Te Mate Moe-Ara Whakaroa: He āhuatanga e nekehia ana te karaka o roto o te tinana, e tino uaua ai mō te taiohi te moe i te haora tika, ā, he uaua anō hoki te ara ake i te ata.
- Moemoeā kino : Te wheako pinepine i ngā moemoeā whakamataku e ara ake ai te tamaiti i roto i te pouri.
- Te hikoi moe : Te ara ake i te moenga ka hikoi, ka mahi rānei i ngā mahi i a koe e moe tonu ana.
- Te Apnea Moe Ārai (OSA) : He āhuatanga e mutu ai te manawa i ia wā i te wā moe, ā, he maha ngā wā ka haere tahi me te ngongoro nui me te hau e kokiri ana.
- Te Mate Waewae Whakangā (RLS) me te Mate Nekehanga o ngā Waewae Ā-Wā (PLMD): He āhua whakararuraru, he ngau, he 'ngoki' rānei i ngā waewae e hanga ana i te hiahia nui ki te neke (RLS), te wiriwiri rānei o ngā peka i te wā e moe ana (PLMD).
- Narcolepsy: He mate pūnaha io e puta ai te moe ohorere, kore e taea te whakahaere i te awatea, ahakoa kei te tū tonu.
Ki te whakapae koe kei te whakaatu tō tamaiti i ēnei tohu, kei a koe rānei ētahi atu āwangawanga, ko te huarahi pai ko te whakarite i tētahi wā hui ki te tākuta i te wā e taea ai. Ka taea e te tohunga hauora te aromatawai i ngā tohu, te whakahaere i ngā whakamātautau e tika ana, me te taunaki i te mahere maimoatanga tino whai hua mō tō tamaiti.
He kupu whakamutunga hei maumahara
Ko tāku tino tumanako kia whai hua ēnei tirohanga ki a koe. He mea nui te moe mō te taiohi mō te whanaketanga o te roro, te mahi mātauranga, te hauora tinana, me te oranga ngākau; he mea nui tēnei mō tōna oranga katoa. Kaua e whakakorea ēnei take hei wāhanga 'noa' o te tipu ake.
"Kia maumahara, ko te kōrero aroha, kore tautohetohe ki tāu tamaiti te taahiraa tuatahi tino nui. Me mārama rātou kei te aro nui koe ki tōna oranga, kei te rite koe ki te tautoko i a rātou, ā, e tino mārama ana ki ngā āhuatanga e pā ana ki a rātou."
Āwhina i tāu tamaiti ki te whakauru i ēnei tikanga hauora iti ki roto i ā rātou mahi o ia rā. Tērā pea ka roa te wā kia kite i ngā whakapainga, engari kia manawanui, kia ū tonu. Mēnā he ruarua koe kei te hē tetahi mea, kaua e mangere ki te rapu tohutohu hauora ngaio. E tika ana kia moe pai, kia moe pai hoki ia tamaiti – koinei te haumitanga nui rawa atu ka taea e koe te mahi mō tōna heke mai kanapa!
Moe, Taiohi, Ngā Raru Moe, Moe Taiohi, Melatonin, Tauira Moe, Korekore, Hauora Moe, Karaka Koiora, Mārama Kahurangi
