Kei te pāngia hoki koe e te hurihuri me te takahurihuri ina haere koe ki te moenga i te pō, ā, kāore e taea te moe? E ara ake ana rānei koe i te ata me te ngenge me te māuiui i te rā katoa? He wāhanga nui te moe o te ao mō tātou katoa. Engari ehara i te mea ngāwari pērā i tā tātou e whakaaro nei. He tino uaua, he tino mīharo hoki te moe i roto i tō tātou tinana, kāore anō kia tino mārama te pūtaiao. Nō reira, me kōrero hohonu ake tātou mō tēnei i tēnei rā.
He aha tātou i tino hiahia ai ki te moe?
He whakarāpopototanga noa iho, ko te moe te wā e okioki ai ō tātou tinana me ō tātou roro i muri i te rā roa o te mahi. Pērā i te wā e utua ai ā tātou waea pūkoro i muri i te rā roa o te mahi, ka 'utu' anō hoki ō tātou tinana i a tātou e moe ana. He maha ngā mea nui e pā ana ki ō tātou tinana i a tātou e moe ana.
- Te penapena pūngao: I te awatea, ka whakamahia e ngā pūtau o te tinana te pūngao hei mahi. Ina moe tātou, ka tino heke te whakamahinga pūngao a te tinana. Koinei te wā e rongoa ai ēnei pūtau i te pūngao e hiahiatia ana mō te rā e whai ake nei.
- Te whakatika i te tinana: Ina moe tātou, ka iti ake te kaha o te tinana, nō reira he māmā ake te whakatika i ngā whara iti me ngā kino o ngā pūtau i puta i te awatea. Kei te mahara koe i te wā e tino ngenge ana tātou, e hiahia ana ki te moe ina mate tātou? Nā te mea ka whakamahia e te tinana te moe hei whawhai i te mate me te whakaora i ngā patunga.
- Te tiaki i te roro: Koinei te mea tino nui. Kāore tō tātou roro e noho noa i a tātou e moe ana. He rite ki te kaitiaki pukapuka e whakahoki ana i ngā pukapuka ki runga i ngā whata i te mutunga o te rā. Ka whakarite, ka wehewehe, ka rongoa te roro i ngā mea katoa i akohia e tātou i te awatea, i ō tātou maharatanga, me ngā mōhiohio, i a tātou e moe ana. Koia te take e maumahara ai tātou ki ngā mea i akohia e tātou i te aonga ake i muri i te moe pai o te pō.
Nō reira, e hia te nui o te moe e hiahiatia ana e koe?
He rerekē te nui o te moe e hiahiatia ana i ia tangata, i ia tangata. Ko ētahi e hiahia ana kia nui ake te moe, ko ētahi ia ka iti ake. Ka rerekē tēnei hiahia i a koe e pakeke haere ana. Anei ngā nui o te moe e taunakitia ana.
| Rōpū tau | Te moe e hiahiatia ana i ia rā (haora) |
|---|---|
| Pēpi hou (0-3 marama) | 14-17 |
| Pēpi (4-12 marama) | 12-16 |
| Tamariki nohinohi (1-2 tau te pakeke) | 11-14 |
| Ngā tamariki kōhungahunga (3-5 tau te pakeke) | 10-13 |
| Ngā tamariki kura (6-12 tau te pakeke) | 9-12 |
| Tamariki nohinohi (13-18 tau te pakeke) | 8-10 |
| Ngā pakeke (18+ tau) | 7-9 |
He taunakitanga whānui noa iho tēnei. Tērā pea me nui ake, me iti iho rānei tō moe i tēnei. Tērā pea he take ira anō hoki. Waihoki, ki te mea kei te mate koe, kei te hapu koe (ina koa i ngā marama tuatahi e 3), kua pokangahia rānei, me nui ake pea tō moe i te tikanga. Mēnā he pātai āu mō te nui o te moe e hiahiatia ana e koe, he pai ake te kōrero ki tō tākuta.
He aha ngā wāhanga o te moe?
Kāore ō tātou roro e kati katoa ina moe tātou. Ahakoa kei te moe tātou, he mahi hiko kei roto i te roro. Ka puta tēnei mahi i roto i ētahi tauira. Kua wehea e ngā kaipūtaiao ēnei tauira ki ngā mea e kiia nei ko 'Ngā Wāhanga Moe.' E rua ngā momo matua.
1. Moe NREM (Non-Rapid Eye Moe): Moe kāore e tere te neke o ngā kanohi.
2. Moe REM (Te Nekehanga Tere o te Kanohi): Moe nekehanga tere o te kanohi.
Ina moe tātou, ka puta tātou i ngā wāhanga `NREM` 1, 2, 3, kātahi ka uru ki te wāhanga `REM`. E 90-120 meneti te roa o tēnei huringa katoa. I te toharite, e 4, e 5 rānei ngā huringa pēnei ka puta i roto i te moe 8-hāora.
3 ngā wāhanga o te moe NREM
- Wāhanga 1: Koinei te wāhanga māmā rawa o te moe. Kei roto tātou i tēnei wāhanga ina moe tātou. He torutoru meneti noa iho te roa. E 5% pea o tā tātou moe katoa e pā ana ki tēnei wāhanga.
- Wāhanga 2: He moe papaku anō hoki tēnei. Engari he hohonu ake i te wāhanga tuatahi. I tēnei wā, he puhoi ake ngā ngaru roro, ā, ka puta he pakū ohorere o ngā mahi hiko tere. E whakaponohia ana koinei te wā e whakarite ai te roro i ngā maharatanga. E 45% o tā tātou moe katoa te roanga o tēnei wāhanga.
- Wāhanga 3: Koinei te moe hōhonu rawa. E 25% pea o te moe a te pakeke e pā ana ki tēnei wāhanga. Heoi, me nui ake te moe hōhonu a ngā tamariki nohinohi. Ka heke haere tēnei wāhanga i a rātou e pakeke haere ana. I roto i tēnei moe hōhonu ka whakatikatika te tinana i a ia anō, ka whakapakari hoki te pūnaha ārai mate. Ki te hiahia koe kia hou te wairua ina ara ake koe i te ata, me tino hiahia koe ki tēnei wāhanga moe.
He tino uaua ki te whakaara i tētahi i tēnei moe hōhonu. Ki te pērā koe, tera pea ka pōhēhē te tangata mō tētahi wā, kāore e taea te mārama ki te mea e tupu ana (te koretake o te moe).
He aha te moe REM?
I te nuinga o te wā ka moemoeā tātou i te wā moe `REM`. Ko te take o tēnei ingoa, nā te mea ina moemoeā tātou, ka tere te neke whakamua me te neke whakamua o ō tātou kanohi i raro i ō tātou kamo. I tēnei wā, ka mahi tō tātou roro pērā i te wā e ara ana tātou. Tata ki te 25% o ngā moe katoa te moe `REM`.
Ngā Mate Moe
Ko ngā mate moe he āhuatanga e whakararuraru ana i te moe, i te noho ara rānei. Ka taea ēnei te wehewehe ki ētahi wāhanga matua.
| Kāwai hauātanga | Ngā tauira |
|---|---|
| Te kore moe | Te kore moe |
| Te uaua ki te manawa i te wā e moe ana | Apnea moe |
| Ngā mate nekehanga e pā ana ki te moe | Te Mate Waewae Okioki |
| Ngā Parasomnia | Te hikoi moe, ngā moemoeā kino |
| Te hiamoe nui rawa | Narcolepsy |
Ki te mau tonu tēnei raruraru ki a koe, pērā i te kore e taea te moe i te pō, te ngongoro nui, te hiamoe nui rānei i te awatea, me toro atu koe ki te tākuta. Me whai whakamātautau moe pea koe, pērā i te polysomnogram, kia kitea ai te take.
Ngā mea ka taea e koe te mahi hei whakapai ake i te moe
He mea nui te moe pai mō te oranga hauora. Nō reira, he iti noa ngā mea ka taea e koe te mahi hei whiwhi moe pai. Ka kiia tēnei ko te 'akuaku moe'.
- Whakatūria he tikanga moe: Whakamātauria te haere ki te moe me te ara ake i te wā kotahi i ia rā. Kaua e whakarerekē i tēnei i ngā wā katoa e taea ana, ahakoa i ngā wiki me ngā hararei.
- Waihangatia he taiao moe pai: Me pōuri, kia marino, kia mātao hoki te rūma e moe ai koe.
- Whakangāwari i mua i te moe: Kati te whakamahi i tō waea pūkoro, papahiko, pouaka whakaata rānei i te haora i mua i te moe. Ka taea e te mārama kikorangi mai i aua mea te whakararuraru i tō moe. Engari, me mahi i tētahi mea pēnei i te pānui pukapuka, te whakarongo ki ngā waiata whakamarie, te kaukau rānei i te wai mahana.
- Kia tūpato ki tāu e kai ana, e inu ana hoki: Kaua e kai i te kai nui, kaua e inu kawhe, tī rānei i mua tata o te wā moe. Ka taea e te inu waipiro te whakaiti i te kounga o tō moe.
- Kia kaha te mahi i te awatea: Mā te whakakori tinana me te hikoi i te awatea ka pai ake tō moe i te pō. Engari karohia te whakakori tinana nui rawa atu i te wā e tata ana ki te wā moe.
- Kaua e haere ki te moenga mēnā kei te hiamoe koe: Ki te kore e taea e koe te moe i roto i te 20 meneti i muri i te moenga, whakatika atu i te moenga, haere ki tētahi atu rūma, mahi i tētahi mea whakangā (pēnei i te pānui pukapuka), ka hoki ki te moenga ina hiamoe anō koe.
Ka aha mēnā ka ngaro tō moe?
Ka pā mai he maha ngā raruraru hauora mō te wā poto me te wā roa ki te kore e nui te moe.
I te wā poto:
- Te uaua ki te arotahi
- Ngaronga o te mahara
- Te riri, te manukanuka
- Te puhoi o te wā tauhohe (tino morearea i te wā e taraiwa ana)
- Te hekenga o te ārai mate me te ngāwari ki ngā mate
I roto i te wā roa:
- Mate ngakau
- Mate Huka (Mati Huka Momo 2)
- Momonatanga
- Te pouri
- Te pikinga ake o te mōrearea o ngā mate pēnei i te mate wareware
I ētahi wā, ina kore tātou e moe nui, ka puta he mea e kiia nei ko te "Microsleeps". Ko te tikanga ka moe tō tātou roro mō ētahi hēkona, kāore tātou e mōhio. Whakaarohia te mōrearea o tēnei mea mēnā ka puta he mea pēnei i a tātou e taraiwa ana i te motuka, e whakahaere ana rānei i te mīhini.
Hei whakamutunga, ko te moe tētahi o ngā taonga tino utu nui kei a tātou. Kaua e whakahaweatia. Ki te mea he roa tō raruraru moe, kaua e warewaretia. Me toro atu ki tō tākuta mō ētahi tohutohu.
Karere Tangohia ki te Kāinga
- He mea nui te moe mō te whakatikatika i ō tātou tinana me ō tātou roro, te penapena pūngao, me te whakarite i ngā maharatanga.
- He mea tino nui kia moe tika koe i ia rā mō tō tau. I te toharite, e 7-9 hāora te moe e hiahiatia ana e te pakeke.
- Mō te moe pai, haere ki te moenga i te wā kotahi i ia rā, waihangahia he taiao moe whakamarie, ā, kia mau ki ngā tikanga akuaku mō te moe.
- Mā te whakamutu i te whakamahi i ngā mata hiko, pērā i te waea me te pouaka whakaata, i te iti rawa i te haora i mua i te wā moe ka āwhina i te whakapai ake i te kounga o te moe.
- Ki te mau tonu ngā raruraru pēnei i te kore moe, te ngongoro nui, me te hiamoe nui i te awatea, kaua e mangere ki te rapu tohutohu hauora.
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