He uaua ki te moe me te makariri, te rewharewha rānei? Anei ētahi tohutohu moe mō te moe pai i te pō (Tohutohu Moe mō te Makariri me te Rewharewha)

Ina haere koe ki te moenga i te pō kia moe pai ai, ka purua tō ihu i tetahi taha, ā, ka mamae tō korokoro i tetahi taha… He uaua ki te manawa. Me te mea kāore koe e manawa ana. He mea tēnei e pā ana ki a tātou katoa ina pāngia tātou e te makariri, e te rewharewha rānei. He mea nui te moe pai i te pō kia ora ai koe. Engari me pēhea te moe pai me tēnei mate? Kaua e manukanuka. I tēnei rā, ka kōrero tātou mō ētahi tohutohu māmā, whai hua hei āwhina i a koe kia moe pai i te pō.

Whakamātauria te moe me tō māhunga kia paku teitei ake.

Koinei te otinga māmā rawa atu, tere rawa atu hoki ka taea e koe te mahi. Ina takoto koe i te moenga, kei raro iho tō mahunga i tō tinana, ka piki ake te pēhanga i roto i ō ihu , ka nui ake te kikī o tō ihu. Waihoki, ka piki ake te maturuturunga o te ihu i muri i te ihu , ka mamae te korokoro , ka mākūkū, ka nui ake te maremare.

Whakaarohia he rite ki te whakamahi i te kaha ā-papa hei āwhina i a koe. Ina moe koe me ngā urunga e rua, e toru rānei, ā, ka piki ake tō mahunga me tō tinana o runga, ka ngāwari ake te mimiti o te huware i roto i tō ihu. Mā tēnei ka whakaiti i te ihu pupuhi, ka māmā ake hoki te manawa. Ka iti haere hoki te huware i roto i tō korokoro, ā, ka āwhina tēnei ki te whakahaere i tō maremare. Ka tino mārie koe ina moe pēnei koe.

Tāpirihia te makuku ki te rūma (Whakamahia he Vaporizer, he Humidifier rānei)

I te wā makariri me te rewharewha, ka tino maroke te ara manawa, tae atu ki te ihu me te korokoro. Ka mamae, ka mākūkū hoki te korokoro i tēnei maroke. Ka kino ake pea tēnei maroke, inā koa he hauhautanga, he hauhautanga rānei kei roto i tō rūma.

Ko te otinga pai mō tēnei ko te tāpiri makuku ki te hau. Ka taea e koe te whakamahi i tētahi taputapu e kiia nei ko te vaporizer , te humidifier rānei mō tēnei. Ka tāpirihia e ēnei taputapu te mamaoa wai pai ki te hau, ka whakanui ake i te taumata makuku i roto i te rūma. Ina manawa koe i tēnei hau makuku, ka nui te whakamarie i roto i ō ihu me tō korokoro maroke. Ka āwhina hoki tēnei ki te wetewete i te hūpē, ā, ka māmā ake te tango atu i tō ihu me tō korokoro.

Kāore he aha te inu, te kai rānei i tētahi mea wera.

He mahi tēnei nā ō tātou whaea me ō tātou kuia mai anō i ngā rā o ō tātou tūpuna. Ko te hongi i te mamaoa mai i te inu wera, i te hupa wera rānei tētahi o ngā rongoā pai rawa atu mō te ihu pūngāwerewere. Ka whakamakuku tēnei mamaoa i ngā kiriuhi ngawari o roto i te ihu kua maroke. Ka āwhina hoki ki te wetewete i ētahi o ngā hūpē matotoru, kia māmā ake ai te horoi i tō ihu (hongi).

• Ngā inu wera: He tino pai te inu i tētahi mea pērā i te tī me te iti o te korianara me te kanekane , e mōhiotia ana e te katoa o tō tātou whenua.
• Honi: Tāpirihia he tīpune honi ki tō inu wera. Ka taea e te honi te whakaiti i te riri me te mamae o te korokoro, ā, ka whakaora hoki i te maremare.
• Hūpī wera: Te inu i te hupa wera, pērā i te hupa heihei pai, ehara i te mea ka whakakaha noa i te tinana, engari ka whakamarie hoki te mamaoa e tukuna ana e ia i te ara manawa.
• Kaukau wai wera: He whakaaro pai hoki te kaukau i te wai wera i mua i te moe. Mā te hongi i te mamaoa e kohia ana puta noa i te kaukau ka tino whakaiti i te pupuhi o te ihu me te hupe. Ka whakangāwari hoki i tō tinana, ā, ka māmā ake te moe.

Mena kei te tango koe i te rongoā, kia mōhio koe ki tāu e tango ana.

He maha ngā rongoā makariri me te rewharewha ka taea te hoko mai i ngā whare rongoā, kāore he whakahaunga. Engari me tino tupato koe i te whakamahi i ēnei. Kāore e pai ana ngā rongoā katoa mō ngā tohu katoa. Ko ētahi mō te ihu pupuhi, ko ētahi mō te maremare, ko ētahi mō ngā mamae tinana.

Ko te mea nui ko te whiriwhiri i te rongoā tika mō ō tohumate. Pānuihia ngā tohutohu kei runga i te pouaka rongoā me te āta. Hei tauira, ki te mea he maremare koe me te hūpē, kāore he rongoā mō te maremare maroke e āwhina. Waihoki, ka taea e ētahi rongoā te whakamoe i a koe, nō reira me tango i te pō.

Me tino matara atu i te waipiro.

Ki tā ētahi he pai ake te moe mā te inu waipiro iti i te pō. He pono, ka hiamoe koe i te tīmatanga i te waipiro. Engari ka pā anō hoki ki te kounga o tō moe. Ina inu waipiro koe, ka tīmata koe ki te oho ake i waenganui pō. Ko te tikanga tēnei kāore koe e moe hōhonu, moe marino.

Hei tāpiritanga, ka maroke te tinana i te waipiro, arā, ka ngaro te wai. Ka maroke ake tō korokoro i tēnei. Ka pupuhi hoki ō ihu. Ko te mea nui, ka taea e te waipiro te taunekeneke me tō rongoā makariri, ā, ka puta he pānga kino kino. Nō reira, he mea whakaaro nui kia kaua e inu waipiro kia ora rawa koe.

Moe ko koe anake mēnā ka taea.

Ina pāngia koe e te makariri nui, he mea pai mēnā ka taea e koe te moe i roto i tētahi rūma motuhake mai i tō hoa. E rua ngā painga o tēnei.

1. Ka aukati i te horapa o te mate: He ngāwari te horapa o te makariri. Ina moe ko koe anake, ka whakaitihia te tūponotanga o te pangia e tetahi atu.

2. Ka taea e koe te noho wātea: Ina maremare koe, ina tihe, ina hiahia rānei koe ki te ara ake i te moenga i te pō, kāore koe e manukanuka ki te whakararuraru i te moe a te tangata. Ka taea e koe te noho wātea, me te kore he ahotea hinengaro. Mā tēnā hoki koe e tere ake ai te ora.

Ki te kore e taea e koe te moe, whakatika atu i te moenga.

Ahakoa te hawhe haora o te moe, ka kitea tonutia koe e hurihuri ana i runga i te moenga, kāore anō kia moe? Ina pērā koe, ka nui ake tō ahotea, ka whakaaro, "Āe, kāore e taea e au te moe."

I ngā wā pēnei, ko te mea pai ko te ara ake i te moenga ka mahi i tētahi atu mea. Noho ki runga i te tūru ka pānui pukapuka. Whakarongo ki ētahi waiata whakamarie, marino. Noho ki reira mō tētahi wā, ā, hoki atu ki te moenga ina hiamoe anō koe. Engari kia mahara, kaua e haere ki te titiro ki tō waea pūkoro, ki te mātaki pouaka whakaata rānei. Ko te mārama o ngā mata he mea nui.Ka kino ake tō moe i te mārama kikorangi .

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