Kua whakaaro kē koe me te mea ka taea e koe te kai i tētahi mea reka, i tētahi mea momona rānei i tētahi rā kāore koe i te nui te moe? I taua wā anō, kei te tino ngenge koe i te rā katoa, ā, kāore koe e hiahia ki te mahi i tētahi mea? Ehara tēnei i te mea motuhake ki a koe. He hononga nui ake kei waenganui i te kore moe me te pikinga o te taumaha i tō whakaaro. I tēnei rā, me kōrero tātou mō te āhua o tēnei.
Te tinihanga a tō roro hiamoe i a koe
Ki te kore koe e moe nui, ka pā tika ki tō roro. He māmā noa iho, he rite te roro kore moe ki te tangata haurangi. Kia kite tātou he aha ka tupu.
Kei a tātou tētahi wāhanga o tō tātou roro e kiia nei ko te "Frontal Lobe". Koinei te wāhi e mahi ai tātou i ngā mea nui pēnei i te whakatau pai me te whakahaere i ō tātou kare ā-roto . Ina kore tātou e moe nui, ka ngoikore te mahi o tēnei wāhanga o te roro, pērā i te whakaiti i ngā rama. Nō reira, ka heke tō kaha ki te whakatau pai.
Whakaarohia, i tētahi rā kua moe pai koe, ka taea e koe te aukati i a koe anō kei kai i tētahi wahi keke, ka mea, "Kua nui." Engari i tētahi rā kua moe nui koe, ka uaua ki tō roro te kī "kāo." Engari, ka tīmata ngā pokapū utu o tō roro ki te rapu i tētahi mea e pai ai te ahua. Nō reira ka toro atu koe ki taua wahi keke tuarua, ki taua rōra hinuhinu rānei, me te kore e mōhio.
Kua whakamātauhia tēnei e ngā rangahau. I kitea i roto i tētahi rangahau ko te hunga e iti ana te moe ka nui ake te tūponotanga ki te kai kai i te pō. I kitea anō hoki e rātou he nui ake te tūponotanga ki te whiriwhiri i ngā kai he nui te warowaihā. I whakaatuhia e tētahi atu rangahau ko te hunga kāore i te nui te moe e rua te tūponotanga ki te whiriwhiri i ngā kai he nui te ngako i te hunga e moe ana mō te 8 hāora neke atu rānei.
Hei whakarāpopototanga, ki te kore koe e moe nui, ka hiahia tō roro ki ngā kai paraurehe, ā, ka ngaro te kaha ki te kī 'kāo'.
Ko te moe te pūnaha pākia o te tinana.
He rite te moe ki te kai mā te roro. E 7 ki te 9 hāora te moe e hiahiatia ana e te pakeke i te pō . Ki te iti iho i tēnā te moe, ka tauhohe tō tinana mā te whakanui i tōna taumaha. Anei te mahi.
Te whakanui ake i te homoni ahotea
Ki te kore koe e moe nui, ka tīmata tō tinana ki te whakaputa i te nui ake o te homoni ahotea cortisol . Ka tukuna e tēnei homoni he tohu ki tō tinana, "Me noho mataara tonu koe ināianei, nō reira tiakina te pūngao." Ko te tikanga ka mutu te tahu ngako o tō tinana, ka tīmata te penapena .
I roto i tētahi rangahau, i ngaro i tētahi rōpū tāngata i kai i te nui o ngā kaora ōrite, ā, i whakawhāitihia te moe mō ngā wiki e rua, e 55% o ō rātou ngako tinana te ngaro. I nui ake hoki te hiakai i a rātou, kāore i makona i muri i te kai, ā, he iti ake te kaha.
Ka aha te mea ka pā ki te insulin?
E ai ki ngā kairangahau i Te Whare Wānanga o Chicago, mā te kore moe ka "whakapōuriuri" tō tinana. I muri i ngā rā e whā o te kore moe, kāore e taea e tō tinana te whakamahi tika i te homoni e kiia nei ko te insulin . He homoni nui te insulin hei huri i te huka me ngā māngaro i roto i te kai e kainga ana e tātou hei pūngao.
E ai ki ngā kairangahau, ki te kore e ranea te moe, ka heke te aro o te tinana ki te insulin mā te neke atu i te 30%.
He aha te kino o tēnei? Ina kore tō tinana e aro tika ki te insulin, kāore e taea e ia te whakahaere tika i te nui o te ngako i roto i ō toto. Nō reira, ka tīmata te kohikohi o taua ngako i roto i tō tinana, kaua e tahuna.
Arā, ehara i te mea ka ngaro tō taumaha nā te moe noa iho, engari ka whakararuraru te kore moe i tō pūnaha io, ā, ka whai wāhi atu ki te pikinga o tō taumaha .
He torutoru tohutohu māmā mō te moe pai i te pō
I te pukumahi o te ao o ēnei rā, he uaua te moe i te wā tika. Kei te ngana te rorohiko, te pouaka whakaata, me te waea ki te pupuri i a tātou kia ara ake tae noa ki te pō. Engari ki te whai koe i ēnei tikanga ngāwari, ka kite koe i te rerekētanga nui.
Tirohia te ripanga i raro nei mō ēnei tohutohu me te hiranga o aua tohutohu.
| He aha te mahi (tohutohu) | He aha te mea nui? |
|---|---|
| Kaua e pā ki ngā mata: Kati te whakamahi i te pouaka whakaata, te rorohiko, me te waea i te iti rawa i te haora i mua i te moe. | Ka aukati te mārama kikorangi e puta mai ana i ngā mata rorohiko i te hanga o te melatonin, he homoni e āwhina ana i a koe ki te moe. |
| Rāhuitia te rūma moe mō te moe: Whakawhāitihia te rūma moe ki te moe me te moe ā-ira anake. Kaua e haere ki reira ki te mahi, ki te kai rānei. | Ka ako tō roro ki te mōhio ko te rūma moe he wāhi hei whakangā. |
| Waihangahia he mahinga moe:Mahia tētahi mea hei whakangāwari i a koe anō, pērā i te kaukau i te wai wera, te whakaaroaro, te pānui pukapuka rānei. Kaua e whakamahia tēnei wā hei kōrero mō ngā take nunui. | Ka tukuna he tohu ki tō tinana me tō hinengaro "kua tae ki te wā moe". |
| Whakamahia ki tētahi wā kua whakaritea: Whakamahia te tikanga o te oho ake me te moe i te wā kotahi i ia rā, ahakoa i ngā wiki mutunga. | Ka āwhina tēnei ki te pupuri i tō karaka tinana kia tika. |
| Kia tūpato ki tāu kai me tāu inu: Āta karohia ngā kai taumaha me te waipiro i te pō. Kati te inu kawhe, tī, tiakarete, me te kora i muri i te 2 i te ahiahi. | Ka pā te mamae o te puku i ngā kai taumaha. Ka noho pea te kawheine i roto i te tinana mō ngā haora 5-6, ka whakararuraru i te moe. |
| Whakapōuritia te rūma: Moe i te wāhi pōuri, marino. | Ka puta noa i te pōuri te homoni moe e huaina ana ko te melatonin, ā, ka mutu te hanga a te mārama. |
Tērā pea ka roa te wā e taunga ai koe ki ēnei mea. Engari kaua e wareware he mea nui te moe ki tō hauora me te whakahaere taumaha, pērā i te kai me te whakakori tinana. Ki te raru tonu koe i te moe ahakoa te whai i ēnei tohutohu, he pai ake te kōrero ki tō tākuta mō tēnei mea. Tērā pea he take hauora anō mō tēnei mea.
Karere Tangohia ki te Kāinga
- Ka whakaitihia te kaha o tō roro ki te whakatau kaupapa i te kore moe, ā, ka nui ake te tūponotanga ka whiriwhiria e koe ngā kai kāore i te hauora.
- Ki te kore e nui te moe, ka nui ake te hanga o te cortisol , te homoni ahotea o te tinana, e whakanui ana i te penapena ngako.
- Ka piki ake te taumaha i te kore moe, nā te mea ka whakararuraru i te mahi a te homoni insulin .
- E 7-9 hāora te moe pai e hiahiatia ana e te pakeke i te iti rawa i te rā.
- Mā ngā tikanga ngāwari pēnei i te whakaweto i tō waea/pouaka whakaata i te haora i mua i te moenga, te haere ki te moenga me te oho ake i te wā kua whakaritea ka pai ake te kounga o tō moe.
- He rite te hiranga o te moe ki te kai me te korikori tinana hei wāhanga o te whakahaere taumaha.
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