Kei te raru anō hoki koe ki te moe i te pō i a koe e hapu ana? (Te kore moe i te wā e hapu ana) Me kōrero tātou mō tēnei!

Mena he whaea kei te hapu koe, tera pea ka pāngia koe e te raruraru o te kore moe i te pō. I ētahi wā, i muri i te moe, kāore e taea e koe te moe mō ngā hāora, tika? Kāore rānei koe e moe noa, ka ara ake i waenganui pō? He mea tēnei e pā ana ki te tini o ngā whaea. Nō reira, i tēnei rā, me kōrero tātou mō te raruraru o te kore moe i te wā e hapu ana, arā, `(Te Moe i te Hapūtanga)`.

He aha tēnei momo kore moe e puta ana i te wā e hapu ana?

Ki te kī māmā noa, ko te kore moe i te wā hapūtanga he āhuatanga e puta mai ana i ngā huringa o tō tinana i te wā e hapū ana. I tēnei wā, ka ngenge pea koe, ka hiamoe hoki i te roanga o te rā nā te mea kāore i te rawaka te kounga o te moe.

Kāore te kore moe e pai mō tō tātou hauora. Engari i te wā e hapu ana, he mea nui rawa te kore moe. Nā te mea me nui ake te moe i te wā noa kia mau tonu ai te hou o tō tinana. Ahakoa e taunaki ana ngā tākuta kia whitu ki te iwa hāora te moe i te rā mō te pakeke toharite, e taunaki ana rātou kia waru ki te tekau hāora te moe i te wā e hapu ana.

Nō reira, he mea tino nui te whakahaere i tēnei raruraru kore moe mō te hauora o koe me tō pēpi.

He pēhea te noa o tēnei i waenga i ngā whaea hapū?

Ina hoki, he maha ngā whaea hāpu e pāngia ana e tēnei raruraru o te kore moe i tētahi wā o ō rātou oranga.

I te whanaketanga o tō hapūtanga, ka piki ake te tūponotanga o te kore moe. Ahakoa kotahi i roto i te whā o ngā whaea (tata ki te 25%) ka pāngia e te kore moe i te toru marama tuatahi, i te toru o ngā marama, tata ki te 80% o ngā whaea e kī ana he tohu o te kore moe.

He aha ngā tohu o te kore moe i te wā e hapu ana?

Mō te kore moe, ko te raruraru ahakoa te nui o tō hiahia kia moe pai, kāore e tupu. Tērā pea ka uaua ki a koe te moe, ka ara ake rānei koe i te pō katoa. Tērā pea ka ara ake koe i te atatu, ka ngaro i a koe aua hāora moe utu nui ka whiwhi koe i mua i te whitinga o te rā.

Tērā pea ka hiamoe koe i te awatea. Tērā pea ka pāngia koe e ēnei āhuatanga:

• Tino riri.
• Te whakaaro kei te tere rawa te mahi i ngā mea, ā, kei te puhoi hoki te urupare.
• Te āhua nei he "kohu roro" tōu. Ko te tikanga he uaua ki te whakaaro mārama, ki te maumahara ki ngā mea, me te arotahi.

I tēnei wā, tera pea koe e whakaaro ana, "He aha tēnei e pā ana ki ahau i a au e ngana ana ki te mahi i ngā mea katoa kia tika, kia whai hoki i ngā ture?" He mea noa iho tēnei, kaua e manukanuka ki te pēnei te āhua o te whakaaro.

He aha e kore ai e taea e koe te moe i te pō i te wā e hapu ana?

Ka puta ngā momo mamae me ngā pōuri i te wā e hapu ana nā te rerekētanga o ngā taumata homoni me te urutau o te tinana ki te pēpi e tipu haere ana. Ko te kore moe tētahi o aua mamae.

Te awe o ngā homoni

Ko te take nui o te kore moe i te wā tōmua o te hapūtanga ko te pikinga ake o ngā taumata o ngā homoni estrogen me te progesterone. Ka pāngia e ēnei homoni ō tauira manawa me ngā huringa moe rerekē .

Te mamae tinana

Ko te tino take o te kore moe i te mutunga o te hapūtanga ko te taumaha o te pēpi e tipu haere ana. Ka pēhia ō hononga, tō tuaiwi, me tō pūkahukahu e te taumaha o te pēpi. Whakaarohia te roa o te wā e hiahiatia ana hei kimi i tētahi tūranga moe pai! Ahakoa ka kitea e koe tētahi tūranga pēnei, ā, ka moe koe, ka hiahia tonu koe ki te mimi... ā, me ara ake anō.

Ko ētahi atu mea ka whakararuraru i tō moe ko:

• I te mea kei te tipu haere te puku, he uaua ki te kimi i tētahi tūranga whakamarie nā te mamae e pā ana ki a koe.
• Te whakapairuaki me te ruaki (ahakoa e kiia ana tēnei ko te "morning sickness", ka pā mai hoki i te pō).
• Te mimi pinepine i te pō ('Nocturia').
• Te mamae o ngā waewae, te kore rānei o te ahua pai pērā i te hurihuri tauhou.
• Mamae tuara me te mamae o te hononga porowhita.
• I ētahi wā ka puta ngā mamae o te pēpi, ngā nekehanga haruru rānei.
• Te uaua ki te manawa.
• Te pikinga o te tere o te ngakau.
• Te mamae o te ngākau.

Te ahotea me te manukanuka

I a koe e hapu ana, ka piki ake te homoni ahotea `(Cortisol)` i roto i tō tinana nā te āwangawanga me te mataku kei a koe mō te heke mai, te whānautanga, me te tiaki i te pēpi. Ka taea hoki e tēnei te whakaiti i tō kaha ki te moe. Ina takoto koe i te moenga, ā, kāore e taea te moe, me te whakaaro, 'Āe, kāore e taea e au te moe, e hia ngā raruraru hauora ka pā mai i tēnei,' ka nui ake te manukanuka o tō hinengaro, ā, ka tawhiti haere te moe.

He aha ngā āhuatanga e whakanui ake ai i te mōrearea?

He maha ngā wāhine ka pāngia e te kore moe mō te wā tuatahi i te wā e hapu ana. Inaa, kāore he tangata e āraihia ana e tēnei mate. Heoi, ki te mea he mate moe tōu, pērā i te kore moe, ka kino ake pea i te wā e hapu ana.

Ko ngā āhuatanga ka kino ake i te wā e hapu ana ko:

• Te Ārai i te Moe (OSA): Koinei te wā ka āraia ai tō ara manawa o runga i te wā e moe ana, ka kore ai e rere noa te hau. Ka uaua te manawa. Mā te taumaha i te wā e hapu ana, te ihu pupuhi pinepine, me te uaua ki te manawa ka kino ake ngā tohu o te OSA.
• Te Mate Waewae Whakangāwari (RLS) me te Mamae Waewae: Ina pāngia koe e te RLS, ka nui te mamae o ō waewae, ā, ka rite koe ki te neke i ō waewae. He maha ngā wā, ka piki ake ngā tohu o ngā wāhine whai RLS i te wā e hapu ana. Ko tēnei kare ā-roto rerekē me te wiriwiri o ō waewae, tera pea nā te korenga o te matūkai folate. Nā te mea he nui ake te folate e hiahiatia ana e tō tinana i te wā e hapu ana.

He aha ngā raruraru ka pā mai i te kore moe i te wā e hapu ana?

Ko ngā raruraru o te haputanga e pā ana ki te kore moe ka uru atu ki:

• Te Herenga o te Tipu o roto i te Kōpū.
• Te mate huka i te wā e hapu ana ('Gestational Diabetes').
• Preeclampsia (te toto toto tiketike i te wā e hapu ana).
• Whānautanga wawe.
• Te roa o te mahi.
• Te whānautanga mā te pokanga cesarean (te whānautanga C-section).

Ehara i te mea koinā anake, ka taea hoki e te kore moe te whai wāhi atu ki te manukanuka me te pouri ('Postpartum Depression') ka puta i te wā mutunga o te hapūtanga me muri i te whānautanga o te pēpi.

Me pēhea te tātaritanga a te tākuta i tēnei mate?

Ka arotakehia e tō tākuta tō hītori hauora. Ka tirohia e ia mēnā he raruraru moe tō mua, mēnā rānei kei te tango koe i ētahi rongoā ka whakararuraru i tō moe. Ka pātai atu anō hoki ia mō ō tohumate. Hei tauira:

• He aha tō raruraru (te uaua ki te moe, te oho pinepine i te pō, te oho wawe i te ata)?
• Nōnahea i tīmata ai tēnei mate moe kore?
• E hia ngā wā ka puta ake ai tēnei pātai?
• He aha ōu kare ā-roto i te awatea?
• He aha te pānga o tēnei kore moe ki ō mahi o ia rā?

He aha ngā mea ka taea e koe te mahi hei ārai i te kore moe i te wā e hapu ana?

Ko te maimoatanga pai rawa atu ko ngā huringa ngāwari ka taea e koe te mahi ki tō momo noho. Nā te mea ko te otinga pai rawa atu kei runga i te take e kore ai koe e moe i te pō. Ka taea e tō tākuta te tātaritanga i tō raruraru me te hoatu i tētahi otinga e pai ana mōu. Ka tūtohu pea rātou i ngā mea pēnei i:

Ngā mea hei mahi i mua i te moenga

• Kōwhiria ngā mahi o ia rā e māmā ake ai te moe. Hei tauira, mā te whakakori tinana māmā i te awatea ka pai ake tō hauora, ā, ka āwhina i a koe kia moe i te pō. Mā te moe poto (kaua e neke atu i te 30 meneti!) i te awatea ka āwhina i a koe kia iti ake te hiamoe. Engari kaua e moe roa rawa, inā koa i te ahiahi, i te pō roa rānei. Mā te mahi pēnā ka ārai i a koe kei moe i te pō.
• Whakaitihia te mamae o te puku i te pō. Kai i ētahi kai iti i te roanga o te rā, kaua e kai nui e toru. Āta karohia ngā kai e whakanui ake ana i te mamae o te puku, pērā i ngā kai hinuhinu me ngā kai raukikī. Mena kei a koe te `(Acid Reflux/GERD)` (waikawa reflux), me rongoā. Kaua e moe mō te iti rawa i te rua hāora i muri i te kai.
• Kōwhiria ngā kai tika. Ka taea e ētahi kai te āwhina i ngā tohumate. Hei tauira, mō te mamae o te waewae, tāpirihia ngā kai kei roto ko te `(Calcium)` me te `(Maxinesium)` ki tō kai, pērā i te witi katoa, te pīni, te hua maroke, me ngā nati.
• Whakaitihia te inu wai i te wā e tata ana ki te wā moe. Whakaitihia te maha o ngā wā ka haere koe ki te wharepaku i te pō, ā, kaua e inu wai i mua i te moe. Ki te mea he maroke, he matewai rānei koe, kaua e inu i te neke atu i te kotahi karāhe wai i mua i te rua hāora o te moe. Inuhia i roto i ngā inu iti.
• Āta karohia ngā mea whakaohooho i mua i te moe. Āta karohia te kawheine (kawhe, tī, me ētahi atu) mō te iti rawa e waru hāora i mua i te moe.Kaua e titiro ki ngā mata (waea, papahiko, pouaka whakaata) e tuku ana i te mārama kikorangi. Ka tohutohu ēnei i tō roro kia noho mataara. Ko te tikanga o tēnei, ehara i te mea pai te tirotiro i ngā pāpāho pāpori, te pato rānei i tō waea i mua i te moe, inā koa i te moenga.
• Kia tūpato ki ngā mea kei roto i tō hinengaro e whakararuraru ana i tō moe. Kōrero ki tō hoa rangatira, ki tētahi hoa pai, ki tētahi kaiwhakatakoto whakaaro rānei mō ēnei wehi me ngā manukanuka. Tuhia ēnei ki roto i tētahi pukapuka, kātahi ka kōrero ki tō tākuta.

I te wā moe

• Kia pai te akuaku o te moe: Ko te tikanga o tēnei ko te whakawhanaunga i tō tinana ki te haere ki te moe me te ara ake i te wā kotahi i ia rā. Kia mau ki tēnei kaupapa moe, ahakoa i ngā wiki mutunga. Me waiho hoki tō rūma moe hei wāhi pai mō te moe. Kia mātao, kia pōuri, kia marino hoki. Whakamahia he moenga whakamarie, he urunga hapū rānei. Whakaarohia te whakamahi i tētahi mīhini oro e whakatangi ana i ngā oro taiao (pēnei i te tangi o te awa, i te waiata manu rānei).
• Moe i roto i te āhua whakamarie: Whakamātauria te moe ki tō taha maui me te urunga i waenganui i ō waewae, me te urunga i raro i tō puku. Mā tēnei āhua ka noho tika tō tinana, ka pai ake hoki te rere o te toto. Ki te uaua tēnei, whakamātauria ētahi atu āhua ngāwari ake māu.
• Whakamātauria ngā tikanga whakangā: ngā mahi manawa, ngā totoro tinana, te whakaaroaro, te yoga, te kaukau wera, te mirimiri rānei i a koe e tō hoa. Whakamahia he waiata whakamarie, he taupānga rānei e whakatangi ana i ngā oro. Kaua e titiro matatau ki te mata o tō waea, nā te mea ka ārai pea tēnei i a koe kei moe.
• Kaua e takoto noa i te moenga, ka whakaaro: Mā te takoto mataara i te moenga, me te titiro ki te tuanui ka taea e tō roro te ako ehara te moenga i te wāhi moe, engari he wāhi manukanuka. Ki te ara ake koe, ā, kāore e taea te moe anō, whakatika, mahi i tētahi mea whakamarie, pērā i te whakaaroaro, te pānui pukapuka rānei (i raro i te rama ngoikore).

Ngā maimoatanga motuhake

Mena kāore ēnei huringa āhua noho e whakaora i a koe, ka tūtohu pea tō tākuta i ētahi atu maimoatanga:

• Ngā Rongoā: He uaua te kimi rongoā mō te kore moe i te wā e hapu ana, nā te mea he maha ngā rongoā kāore anō kia whakamatautauria mō te haumaru mō ngā wāhine hapu. Heoi, ki te mea kei te tūpono koe ki ngā raruraru haputanga mai i te kore moe, ka nui ake pea ngā painga o te rongoā i ngā mōrearea. Ma tō tākuta koe e tohutohu mēnā me rongoā koe.
• Te Whakaora Hinengaro Whanoke (CBT): Ki te kore e taea e koe te wikitoria i tēnei āhuatanga, kua tae ki te wā ki te toro atu ki tētahi kaiwhakaora hinengaro. Kua whakaatuhia e ngā rangahau ka taea e te CBT te āwhina i ngā whaea e raru ana ki te moe i te wā e hapū ana kia pai ake te moe.
• Mīhini `CPAP`:Mena he OSA tōu, me whakamahi pea koe i tētahi mīhini CPAP hei pupuri i te tuwhera o ō ara manawa.
• Folate: Mena kei a koe te Restless Leg Syndrome, me nui ake pea te folate e tangohia e koe.

Kia pehea te roa o te kore moe i te wa e hapu ana?

Ka hoki anō ngā panonitanga o tō tinana, tae atu ki ngā mea e ara ai koe i te pō, ki te āhua noa i muri i te whānautanga o te pēpi.

Heoi, kāore te kounga o te moe e pai ake i roto i te pō kotahi. Nā te mea kei te tiaki i tētahi pēpi hou (kāore anō kia mōhio ko te pō te wā moe), he maha ngā wā ka uaua ki ngā mātua hou te moe i te pō katoa.

Ka pai ake tō āhua moe i roto i te wā. Kia tae rā anō ki taua wā, he mea nui kia kōrero koe ki tō tākuta mō te whakarite wā ki te okioki me te aroturuki i tō hauora.

Ka taea te ārai i te kore moe i te wā e hapu ana?

Kāore e taea te ārai i te kore moe i te wā e hapu ana. Engari ka taea e koe te mahi i ngā mahi hei whakahaere i ō tikanga moe. He maha ngā huringa āhua noho e whakamahia ana hei rongoā i te kore moe ka āwhina i te aukati i te kore moe i te tuatahi.

Āhea ahau me toro atu ki te tākuta?

Mena kei te tino pāngia koe e te kore moe, ā, kāore e taea e koe te mahi i te awatea , me kōrero ki tō tākuta. He mea nui te whakahaere i tō kore moe, ehara i te mea mō tō hauora anake, engari hei ārai hoki i ngā raruraru o te hāputanga.

He aha ngā pātai me pātai atu e au ki taku tākuta?

Anei ētahi pātai ka taea e koe te pātai atu ki tō tākuta:

• Āhea ka noho taku kore moe hei mōrearea hauora?
• He aha te mea kei te mahia e au e kore ai ahau e moe pai?
• He pānga tō te `(OSA)` me te `(RLS)` ki tōku kore moe?
• He aha ngā maimoatanga e taunaki ana koe?
• Āhea ahau me toro atu ki tētahi tohunga moe?

Hei whakamutunga, kia mahara ki tēnei.

He rite te kore moe i te wā e hapu ana ki tētahi manuhiri auau (engari kāore i te manakohia). Engari ehara i te mea me whakaae koe ko te mutunga tēnei o ō rā whakangā. Inaa, ko te whakaae ko te kore moe hei "āhua hou" ka pā kino ki tō hauora me tō haputanga.

Kōrero ki tō tākuta mō ō tikanga moe. Ahakoa kāore e taea te whakarerekē i ngā mea pēnei i ngā huringa homoni me te pikinga taumaha, ka taea e koe te whakahaere i ō tikanga moe. Ka taea e koe te whai wāhi ki te waihanga i ngā tikanga hei āwhina i a koe kia nui te moe, kia kounga hoki. Kaua e manukanuka, kei reira ngā otinga!

` Te Moe i te Wā Hapūtanga, Te Moe Kore, Te Hauora o te Wā Hapūtanga, Te Moe i te Wā Hapūtanga, Te Whaea me te Pēpi, Ngā Raru Moe