He uaua ki a koe te moe? Kei te pōuri koe? Me kōrero tātou mō te pouri me te moe.

I ētahi wā ka pōuri noa iho tātou, ka mokemoke, ā, kāore e hiahia ki te mahi i tetahi mea, tika? He mea noa iho. He rā anō ō te ao o te katoa. Engari, ki te mau tonu tēnei pōuri, tēnei koretake, i roto i tō hinengaro mō ngā rā, mō ngā wiki, ā, ka tae ki te wāhi e whakararuraru ana i tō moe, i tō kai, me ngā mahi o ia rā, me āwangawanga tātou mōna. Nā te mea he nui atu pea i te pōuri noa iho, he mate hauora pea e hiahia ana kia rongoatia. Koinei tā tātou e kōrero nei i tēnei rā.

He aha te pouri? He aha ngā tohu?

He whakarāpopototanga noa iho, he āhuatanga te pouri e pā ana ki tō tātou wairua. Ehara i te mea he kare ā-roto pouri noa iho. Ka pā ki te āhua o ō tātou whakaaro, ki te āhua o ā tātou whanonga, tae atu ki ō tātou tinana. Tirohia mēnā kei a koe ētahi o ēnei tohu.

E ai ki ngā tākuta, mēnā e rima pea ēnei tohu kei a koe mō ngā wiki e rua neke atu, ka kiia ko te 'Major Depressive Disorder'. Heoi, mēnā he iti iho i te rima ngā tohu kei a koe, engari kei te whakauaua i a koe ki te mahi i roto i tō oranga o ia rā, he mea nui kia rapu maimoatanga.

He aha te whanaungatanga i waenga i te moe me te pouri?

He tino kaha te hononga i waenganui i ēnei mea e rua, me te mea he taha e rua o te moni kotahi.

Ko te kore moe, te mea e kīia nei e tātou ko te kore moe, he tohu nui pea o te pouri. Ko te nuinga o te hunga e pāngia ana e te pouri he raruraru tēnei. Waihoki, i ētahi wā (tata ki te 15%) ko te hiamoe nui he tohu anō hoki o te pouri.

Kia maumahara, ehara i te mea ko te kore moe anake te take o te pouri. Heoi, ki te roa te wā e kore moe ana koe, ahakoa nā tētahi atu mate, nā ngā raruraru whaiaro rānei, ka kino ake pea tō pouri. Nō reira, ko te kore moe tonu te take matua o te pouri.

He aha ngā pūtake o te pouri?

Tērā pea kei te whakaaro koe, "He aha i pā ai tēnei ki ahau?" Kāore rawa he take kotahi o te pouri. He maha ngā āhuatanga e whai wāhi ana ki tēnei.

• Hītori whānau: Mena kua pāngia tētahi o tō whānau e ēnei āhuatanga hauora hinengaro i mua, tera pea ka noho mōrearea koe.
• Ngā huringa matū o te roro: Ka puta pea tēnei āhuatanga i ngā huringa o te mahi a ētahi matū (neurotransmitters) i roto i te roro e whakahaere ana i ō tātou kare ā-roto.
• Ētahi atu mate: Ka puta hoki te pouri i ngā mate tinana roa, i ētahi atu mate hinengaro rānei.
• Te ahotea: Ko te nui rawa o te pēhanga mai i te mahi, te whānau, me te mātauranga tētahi atu take nui.
• Te waipiro me te whakamahi tarukino: He whakaora rangitahi noa iho ēnei. Mō te wā roa, ka taea e ēnei te whakararu, te whakararu rānei i te pouri.
• Ētahi rongoā: Ka puta hoki te pouri hei pānga taha o ētahi rongoā.
• Te kore tautoko pāpori: He pānga anō tō te kore tautoko a te whānau me ngā hoa.

Me pēhea te rongoā?

Ko te rongo pai, he mate tino taea te rongoā i te pouri. He maha ngā momo maimoatanga e wātea ana. I runga i te kaha o tō mate, mā tō tākuta e whakatau te maimoatanga pai rawa atu māu.

E rua ngā tikanga maimoatanga matua:

1. Hinengaro Whakaora: Ka kiia hoki tēnei ko te 'whakaora kōrero'. I konei, ka taea e koe te kōrero mō ō raruraru ki tētahi tohunga hinengaro, ki tētahi tohunga hinengaro, ki tētahi kaiwhakatakoto whakaaro whai tohu rānei, me te ako me pēhea te whakarerekē i ō tauira whakaaro me te whakatau i ō raruraru.

• Whakaora Hinengaro-Whanoke (CBT): Kei roto i tēnei ko te tautuhi i ngā tauira whakaaro kino, kino rānei e puta ake ana ki tō hinengaro, me te āwhina i a koe ki te whakarerekē i aua tauira.
• Whakaora Tangata: Mā tēnei whakaora koe e mārama ki te pānga o ngā raruraru o ō whanaungatanga ki te whānau me ngā hoa ki tō pouri, me pēhea hoki e taea ai e koe te whakapai ake i aua whanaungatanga.

2. Ngā Rongoā: He maha ngā rongoā matatau, haumaru hoki e wātea ana hei rongoā i te pouri. Ka mahi ēnei rongoā mā te whakataurite i ngā matū kua whakahuatia ake nei i roto i te roro.

• "Ngā SSRI" (Ngā Ārai Whakahoki Anō o te Serotonin)
• Ngā SNRI (ngā aukati tango anō o te Serotonin/norepinephrine)
• Ngā rongoā ārai pouri tricyclic
• Ētahi atu rongoā hou

Me hiahia ahau ki tētahi rongoā motuhake mō te kore moe?

I ētahi wā, ka tohua pea e tō tākuta he rongoā moe poto me tō rongoā ārai pouri. Heoi, me whakamahi noa ēnei pire moe mō te wā poto. Ka taea e ētahi rongoā te whakawara. Kaua rawa e tango i ēnei rongoā me te kore he tohutohu a tō tākuta, me te waipiro rānei.

Ngā mea ka taea e koe te mahi māu ake hei whakapai ake i tō moe

Haunga ngā rongoā, ka taea e koe te whakapai ake i te kounga o tō moe mā te hanga i ētahi huringa iti ki tō momo noho.

• Whakaharatauhia ngā tikanga whakamarie: Whakaharatauhia ngā tikanga whakamarie pēnei i te whakaaroaro aro nui me ngā mahi manawa hōhonu i mua i te moenga.
• Kaua e whakaaro ki ngā mahi o āpōpō: Tuhia he rārangi o ngā mahi me mahi e koe āpōpō ki runga i tētahi pepa ka waiho ki tahaki. Mea atu ki a koe anō, "Ka whakaaroaro ahau mō tēnei āpōpō."
• Whakakorikori Tinana: He pai te whakakorikori tinana i ia rā, engari karohia te whakakorikori tinana uaua i mua i te moe.
• Āta karohia ēnei i te pō: Āta karohia te whakamahi i ngā mea pēnei i te kawhe, te tī (caffeine), te waipiro, me te nikotīni (nicotine) i muri i te pō.
• Kaua e hurihuri i roto i te moenga: Ki te kore e taea e koe te moe, whakatika atu i te moenga, haere ki tētahi atu rūma, ka mahi i tētahi mea hei whakangā (pēnei i te pānui pukapuka). Ina hiamoe koe, hoki atu ki te moenga.
• Waiho tō moenga hei moenga anake: Kaua e noho ki te moenga, e mātaki pouaka whakaata, e whakamahi i tō waea pūkoro, e haere rānei ki te mahi. Kātahi ka mōhio tō roro "he wāhi moe te moenga."