Kei te kore moe anō hoki koe? Me kōrero tātou mō te kore moe!

He rā ka oho ake koe i te ata, ā, ka ahua korekore tō kaha, ka ngenge koe i te rā katoa, ā, kāore e taea e koe te aro ki tetahi mea. Tērā pea kei te whakaaro koe, "Kāore au i moe pai i te pō nei anō." Koinei te mea e kiia nei e tātou ko te kore moe , i roto rānei i ngā kupu hauora, ko te "Kore Moe." He raruraru iti noa iho tēnei e roa ana mō te pō kotahi, e rua rānei, he raruraru roa rānei e roa ana mō ngā wiki, mō ngā marama rānei.

Nā, he aha te kore moe?

Ki te kī māmā noa, ko te "(Te kore moe)" he wā kāore te tangata e nui te moe . He maha ngā take o tēnei. Ko ētahi he take noa, he take harakore. Heoi, i ētahi wā he tohu pea nō ētahi mate hauora.

He mea nui te moe mō tātou katoa. Ka rerekē te nui o te moe e hiahiatia ana e koe i runga i tō tau. Anei te nui o te moe e hiahiatia ana e koe i ia rā, i te toharite, i runga i te tau:

• Ngā pēpi whānau hou (tae atu ki te 3 marama): i waenga i te 14 me te 17 hāora.
• Mō ngā pēpi nohinohi (4 ki te 12 marama): I waenganui i te 12 me te 16 hāora, tae atu ki te moe i te awatea.
• Mō ngā tamariki nohinohi (1 ki te 5 tau te pakeke): I waenganui i te 10 me te 14 hāora, tae atu ki te moe.
• Mō ngā tamariki e haere ana ki te kura (6 ki te 12 tau te pakeke): i waenga i te 9 me te 12 hāora.
• Mō ngā tamariki nohinohi (13 ki te 18 tau te pakeke): i waenga i te 8 me te 10 hāora.
• Mō ngā pakeke (18 tau te pakeke me te hunga neke atu): I waenganui i te 7 me te 9 hāora.

Heoi, tera pea ētahi tāngata e hiahia ana kia nui ake te moe i tēnei kia pai ai te okiokinga. Ko ētahi atu pea e hiahia ana kia iti ake. Engari he onge tēnā. Ki te huri ohorere, āta haere rānei tō āhua moe, he pai ake te kōrero ki te tākuta mō tēnā.

Ka rerekē anō hoki ngā āhuatanga o te kore moe. Ko ētahi tāngata ka ngaro te moe nā te mea ka noho mataara tonu rātou, engari kāore i moe. Ko ētahi, ahakoa ka moe, ka ngenge tonu i te oho ake i te ata nā te mea he kino te kounga o tā rātou moe .

Ehara i te mea nui te kore moe mō te rā kotahi, e rua rānei. Heoi, kua kitea e ngā rangahau ka taea e te kore moe roa te whakararu, te whakararu rānei i ngā raruraru hauora.

He aha te rerekētanga i waenga i te kore moe me te kore o te moe?

Ahakoa he maha ngā hononga o ēnei e rua, he rerekē ngā tikanga o te `(Insomnia)` me te `(Sleep Deprivation)`. Whakaarohia, ko te tikanga o te `(Insomnia)` kāore e taea e koe te moe ahakoa e ngana ana koe ki te moe. Ko te tikanga, ahakoa te roa o tō haerenga ki te moenga me te kati i ō kanohi, kāore e taea e koe te moe. Heoi, ko te tikanga o te `(Sleep Deprivation)` kāore koe e whakarite i te wā e nui ana hei moe, kāore rānei koe e moe nui ana, i ngā mea e rua rānei. Tērā pea kei te mahi koe i te pō roa, kei te whakamahi koe i tō waea, ā, kāore i te nui te wā hei moe. Ko te `(Sleep Deprivation)` tēnā.

Ko wai ka pāngia e tēnei mate? ​​He pēhea te noa o tōna pānga?

Ka pāngia te tangata e te kore moe, i ngā wā katoa o ō rātou oranga. He mea tino noa. E ai ki ngā tohunga, kei waenganui i te 50 me te 70 miriona ngā pakeke i te United States anake e pāngia ana e te kore moe i ngā wā katoa. Inaa, kua pāngia tātou katoa e tēnei āhuatanga i tētahi wā o ō tātou oranga. Mō ētahi, ka roa ake te wā, he take nui ake rānei.

He aha te pānga o te kore moe ki ō tātou tinana?

He mea nui te moe kia taea ai e ētahi o ngā pūnaha o tō tātou tinana te whakatika, kia puta ai hoki ētahi tukanga. Hei mārama ki tēnā, me mōhio tātou ki ngā mea ka puta i te wā e moe ana tātou, arā, te huringa moe . He rerekē ngā wāhanga o tēnei huringa.

• Wāhanga 1: He moe māmā tēnei. Ka tīmata i te wā tonu ka moe koe, ā, he poto noa te wā e moe ai koe, tata ki te 5% o tō moe katoa.
• Wāhanga 2: He moe hohonu ake tēnei. E 45% o te roa o te moe ka pau i a tātou i tēnei wāhanga. Ka piki ake tēnei ōrau i a tātou e pakeke haere ana. E ai ki ngā rangahau he mea tino nui tēnei wāhanga mō te penapena mahara me te ako i ngā mea hou.
• Wāhanga 3: Koinei te moe hōhonu rawa atu . Tata ki te 25% o te moe katoa. Ka heke iho tēnei i a tātou e pakeke haere ana. He taunakitanga kei reira he mea tino nui tēnei wāhanga mō tō tātou tinana kia ora ake ai, kia mau tonu ai hoki i a ia anō. Nā te mea, ko te roro o te tangata kua ngaro te moe te mea nui ki tēnei wāhanga. He tino uaua ki te whakaara i tētahi i tēnei wāhanga. Ahakoa ka whakaarahia e koe, ka pōuri, ka kore e aro mō te 30 meneti pea.
• Moe REM: Ko te tikanga o te `REM` ko te `(Rapid Eye Movement)`. Ko tōna tikanga he tere te neke o ngā kanohi . Koinei te wā e moemoeā ai tātou. Ina moe te tangata i te moe `REM`, ka kite pea koe i ōna kanohi e neke haere ana i raro i ōna kamo.

Ina moe koe, ka uru koe ki te wāhanga tuatahi, kātahi ki ngā wāhanga tuarua me tuatoru, kātahi ka puta anō. Koinei te wā ka uru koe ki te moe `REM`, te wāhi ka tīmata ai koe ki te moemoeā. I muri i te huringa `REM` tuatahi, ka tīmata he huringa moe hou, ā, ka hoki koe ki te wāhanga tuatahi, tuarua rānei. Ko te roa o te huringa kotahi he 90 ki te 120 meneti. Ki te moe pai tātou mō te 8 hāora, e whā ki te rima ngā huringa pēnei ka haere tātou.

Ngā pūnaha tinana e pāngia ana e te kore moe

He pānga kino tō te kore moe ki ngā wāhanga maha o tō tātou tinana.

• Ngākau me te pūnaha tohanga toto: He kino te kore moe mō te wā roa ki tō ngākau me tō pūnaha tohanga toto. Ko te hunga e kore moe ana i ngā wā katoa ka nui ake te mōrearea ki te toto toto tiketike (hypertension) me te ngako toto tiketike (hyperlipidemia) , te cholesterol rānei.
• Ngā pūnaha pākia o te tinana: Ko te hunga kāore e moe tika ana he nui ake te mōrearea ki te whakawhanake i te mate huka momo 2 .
• Pūnaha ārai mate: Ki te kore koe e moe pai, kāore te pūnaha ārai taiao o tō tinana, e tika ana kia tiaki i a koe i ngā mate, e mahi tika.
• Pūnaha io: He mea noa mō te hunga kāore i te nui te moe ka nui ake te aro ki te mamae. Ko te tikanga he ngāwari ake te mamae, he kaha ake rānei te mamae.
• Roro: He tino kino te kore moe mō tō roro. Ahakoa kāore ngā tohunga i te tino mārama ki te mahi a te moe i roto i te roro, e mōhio ana rātou he mea nui te moe mō te ako me te maumahara ki ngā mea. He taunakitanga kei reira e whakaatu ana ko te kore moe ka whai wāhi pea ki te whanaketanga o ngā mate pēnei i te mate a Alzheimer.
• Hauora hinengaro: Ka pā kino hoki te kore moe ki tō hauora hinengaro. Ka uaua ake te whakahaere me te tukatuka i ō kare ā-roto. Ko te hunga kāore e nui te moe ka nui ake te tūponotanga ka pāngia e ngā tohu o ngā āhuatanga pēnei i te pouri me te manukanuka .

Ko ngā pānga o te kore moe e whakawhirinaki ana ki te pūtake me te roa o tōna roa. Ka roa te kore moe o te tangata, ka kaha ake ngā pānga.

Ngā āhuatanga ka kino ake, ka puta rānei i te kore moe

Mā te kore moe ka piki ake te mōrearea ki te pāngia e ētahi mate, ka kino ake rānei mēnā kei a koe ēnei mate.

• Mate Huka Momo 2
• Te toto toto tiketike (hypertension)
• Momonatanga
• Apnea Moe Ārai
• Mate toto
• Whiu
• Te whakaekenga o te ngakau
• Te pouri
• Manukanuka
• Ngā āhuatanga e pā ana ki ngā mate hinengaro (Psychosis)

He aha ngā tohu o te kore moe?

He maha ngā tohu ka puta i te kore moe. Ko ētahi o ngā tohu tino kitea ko:

• Te hiamoe i te awatea.
• Te ngenge.
• Te riri.
• He uaua ki te whakaaro, ki te arotahi, me te maumahara ki ngā mea.
• Ngā wā tauhohenga puhoi.
• Te mamae o te upoko .

I te haere tonu o te kore moe, ka kaha haere ngā tohu. He rite tonu ēnei tohu kino ki ērā o te tangata e haurangi ana i muri i te inu waipiro.

• "Moe iti": Te moe mō ētahi hēkona, kātahi ka ara ake anō.
• Te nekehanga kanohi kore whakahaere (Nystagmus).
• Te uaua ki te kōrero mārama.
• Kamo kamo e takoto kau ana (Ptosis).
• Te wiri o ngā ringa.
• Ngā moemoeā tirohanga me ngā moemoeā pā.
• Te whakawā whakararuraru.
• Whanoke, whanoke.

Ngā wāhanga o te kore moe

Ko te kore moe katoa, arā, kāore koe e moe rawa, ka puta i roto i ētahi wāhanga.

• Wāhanga 1: Koinei te wā kāore koe i moe mō te 24 hāora pea. Ko ngā pānga o te kore moe i tēnei wā he rite ki te haurangi rawa, kāore e taea te taraiwa.
• Wāhanga Tuarua: Ka kaha haere ngā tohu o te kore moe. He maha ngā tāngata e pāngia ana e te "moe iti" i tēnei wāhanga, ā, ka uaua ki te whakaaro me te arotahi.
• Wāhanga Tuatoru: Ka pāngia te hunga i tēnei wāhanga e ngā tohu tino kino, pērā i te moemoeā. Tērā pea ka uaua ki a rātou te kōrero ki te hunga e karapoti ana i a rātou.
• Wāhanga Tuawhā: Ka eke ngā tohu o te kore moe ki tōna taumata teitei. Ka kaha haere ngā tohu kua whakahuatia i runga ake nei. He mea noa te moemoeā, ā, ka uaua ki te wehewehe i waenga i te mea pono me te mea teka.

He aha ngā take o te kore moe?

He maha ngā take e kore ai e nui te moe. He maha o ēnei e pā ana ki tō āhua noho.

• Mahi whakawhiti: Ina koa ngā mahi whakawhiti pō.
• Te whakamahi waipiro: Ina koa te whakamahi kino i te waipiro.
• Te kai i ngā mea whakaohooho pēnei i te kawheine i te mutunga o te rā: Whakaarohia, kāore e taea e ētahi tāngata te moe i te pō i muri i te inu tī, kawhe rānei i te ahiahi, tika?
• Ngā tikanga moe kino (Akuaku moe): Ngā mea pēnei i te titiro ki tō waea i mua i te moe me te mātaki pouaka whakaata tae noa ki te pō roa.
• Ngā taumata ahotea teitei: Nā ngā mea pēnei i ngā whakamātautau, ngā raruraru i te mahi, me ngā raruraru whānau.
• Te moe i tētahi wāhi hou, kāore i te mōhiotia: pērā i te hōtēra, i te kāinga o tētahi atu.

Heoi anō, ka pā mai pea te kore moe mō ngā take hauora. Anei ētahi tauira:

• Te kore e ranea te kounga o te moe nā te mate moe pōrearea.
• Ngā mate roro pirau pērā i te mate a Alzheimer me te mate a Parkinson.
• Ngā take hauora hinengaro: Ka kōrerohia tēnei e tātou ā muri ake nei.
• Ngā whatiwhatinga roro me ngā whara roro.
• Mamae.
• Te kore moe.
• Te Mate Waewae Okioki.
• Ko ngā parasomnia he āhuatanga e whakararuraru ana i te moe pērā i te mataku i te pō, te hikoi moe, me te pararutiki moe.
• Ko ētahi rongoā, pērā i te corticosteroids me ngā rongoā whakaohooho.
• Ngā mate wā poto pēnei i te makariri me te rewharewha.

Ngā raruraru hauora hinengaro

He nui te pānga o te moe ki tō hauora hinengaro, ā, ka pā pea te moe ki tō hauora hinengaro. He rite ki tētahi huringa, ina kino haere tētahi mea, ka kino haere tētahi atu. Hei tauira, ka uaua te moe i te pouri, ā, ka ngaro te moe, ka nui ake ai tō pouri.

Ko ētahi o ngā raruraru hauora hinengaro ka pā ki te moe ko:

• Manukanuka
• Mate pūrua
• Te pouri
• Pōrangi
• Mate pāwera
• Te mate ahotea muri-whara (PTSD)
• Te wehi ki te moe (Somniphobia)

He mate hopuhopu tēnei?

Kāo, ehara te kore moe i te mea hopuhopu. Kāore e taea te pangia e tētahi atu, kāore hoki e taea te pangia e tētahi atu.

Me pēhea te mohio ki te korenga o te moe?

Ka taea e te tākuta te tautuhi i te kore moe mā te pātai atu ki a koe mō ō tohu, tō hītori hauora, me ō whanonga o ia rā me te pō. Heoi, i ētahi wā me whakamātautau anō kia kitea ai mēnā he mate kē atu e pā ana ki te kore moe.

• Whakamātautau Apnea Moe: Ka taea tēnei mā te whakamātautau e kiia nei ko te Polysomnogram, ka mahia i te pō i te hōhipera, mā te taputapu rānei ka taea te mahi i te kāinga.
• Electroencephalogram (EEG): Mā tēnei ka whakamātautau i te mahi hiko o tō roro. Ka taea e te tākuta roro te tirotiro i te mahi a tō roro kia kitea ai mēnā he āhuatanga rerekē kei te whakararuraru i tō moe.
• Actigraphy: He taputapu mau tēnei e rite ana ki te mātiti. Ka aroturukihia ō tauira moe, ka kite mēnā he rerekē tō huringa moe i te tangata noa. He mea nui tēnei mō te tautuhi i ngā āhuatanga pēnei i ngā mate manawataki circadian.
• Whakamātautau Moe Whakaroa Maha (MSLT): Ka whakamātautauhia tēnei mēnā kei te hiamoe te tangata i te awatea. He maha ngā wā ka mahia hei tātaritanga i ngā mate pēnei i te narcolepsy.
• Whakamātautau Pupuri i te Maranga (MWT): Ka whakamātautauhia tēnei mēnā ka taea e te tangata te noho mataara ahakoa ka taea e ia te moe ngāwari. Ka mahia hei wāhanga o te tirotiro haumaru mō ngā āhuatanga pēnei i te apnea moe, pērā i ngā taraiwa.

Mena he ruarua kei te tākuta, ka taea e ia te tono i ētahi atu whakamātautau. Ko tō tākuta te tangata pai rawa atu hei whakamārama ko ēhea ngā whakamātautau e tika ana māu, me te take hoki e mahia ai aua whakamātautau.

Me pēhea te rongoā i tēnei? Ka taea te whakaora?

Nā te mea he maha ngā take o te kore moe, kāore he rongoā kotahi. I runga i te take, he maha ngā wā ka taea te rongoā. Heoi, ka rerekē pea ngā maimoatanga mō te kore moe. Ko ētahi maimoatanga e aro ana ki te whakarerekē i te āhua o te moe a te tangata (te whakarite rānei mō te moe). Ko ētahi atu maimoatanga e aro ana ki te rongoā i ngā mea e whakararuraru ana i te moe.

Ko ētahi o ngā maimoatanga noa mō te ngaro o te moe me ngā āhuatanga e pā ana ko:

• Ngā huringa whanonga: He maha ngā tāngata ka taea te ārai i te ngaro o te moe mā te hanga i ngā huringa iti ki ā rātou tikanga moe me ngā mahi moenga.
• Ngā rongoā:Ka taea e ngā rongoā maha te āwhina i a koe kia moe, kia noho tonu ai. Ka taea e ētahi rongoā te whakarerekē i te āhua o tō moe. Ka taea hoki e ētahi rongoā te whakaiti i ngā moemoeā kino me ētahi atu raruraru moe. Heoi, he maha ngā rongoā moe ka taea te whakararuraru, nō reira me tino tupato te tuku a ngā tākuta i ēnei rongoā.
• Ngā āwhina manawa: Ka taea te rongoā i te apnea moe, he āhuatanga e puta ai ngā raruraru manawa i te wā e moe ana, i roto i ngā huarahi maha. Kei roto i ēnei ko ngā urunga me ngā tautoko rerekē, ngā pare waha e whakatika ana i te tūranga o te kauae, ngā pokanga e whakawhānui ana i te ara manawa, me ngā mīhini pēhanga ara manawa pai (PAP) e pupuri ana i te ara manawa kia tuwhera i a koe e moe ana.

Ka rerekē pea ngā raruraru me ngā pānga taha o te maimoatanga. Kei te maimoatanga, te take matua o tō kore moe, me ētahi atu āhuatanga. Ka taea e tō tākuta te tohutohu pai ki a koe mō ngā raruraru pea, ngā pānga taha rānei e pā ana ki tō āhua.

Me pēhea taku tiaki i ahau anō me te whakahaere i aku tohumate?

He raruraru noa te kore moe. I te nuinga o te wā, ka taea e te tangata te whakahaere i tēnei raruraru ko ia anake. Heoi, ki te ngana koe ki te whakahaere i tēnei raruraru ko koe anake, ā, ka mau tonu ō tohumate, me kōrero koe ki te tākuta. He mea nui rawa te rapu tohutohu hauora mēnā kei a koe ngā tohumate o te "Sleep Apnea" (arā, mēnā ka mutu tō manawa i te wā e moe ana). Ka taea e tēnei āhuatanga te arahi ki ngā raruraru nui, tae atu ki te mate, mēnā ka kore e rongoatia.

Ko ngā mea pai rawa atu ka taea e koe te mahi hei rongoā me te ārai i te ngaro o te moe ko:

• Kia mau ki tētahi mahinga motuhake: Mā te pupuri i te ōritetanga o ō tikanga moe ka nui te rerekētanga ki te pai o tō moe.
• Whakaritea he wā moe: Whakaritea he wā moe e tika ana mōu mō tō tau.
• Whakawhāitihia te pānga ki te mārama kanapa me ngā taputapu hiko: Ka taea e te mārama mai i ēnei taputapu e tata ana ki te wā moe te whakararuraru i te huringa moe-ara o tō tinana. Kati te whakamahi i tō waea pūkoro, papahiko, pouaka whakaata rānei i te iti rawa i te haora i mua i te moe.
• Āta karohia te inu waipiro me te kai taumaha i te wā e tata ana ki te wā moe: Ki te hiakai koe i mua i te moe, he pai ake te kai māmā.
• Ka āwhina te korikori tinana: Ahakoa te hikoi noa, te noho pukumahi rānei, ka āwhina i te kounga o tō moe.
• Kaua e whakawhirinaki ki ngā pire moe: Ahakoa ngā pire moe me ētahi atu rongoā ka taea te pā kino ki tō moe mō te wā roa. Mena me tango e koe ētahi rongoā e pā ana ki te moe i ngā wā katoa, kia tino tohua e tō tākuta, kia tangohia hoki kia rite ki ngā tohutohu.

Kia pēhea te roa ka pai ake ai taku āhua i muri i te maimoatanga?

Ko te roa o te wā e ora ai i te kore moe ka whakawhirinaki ki ētahi āhuatanga. Ka whakawhirinaki hoki ki te kaha me te roa o te wā e pā ana. Ka taea e te nuinga o te tangata te ora i muri i ētahi rā – i te pō kotahi rānei – o te moe pai, rawaka. Heoi, me moe pai ētahi tāngata mō ētahi rā kia ora ai i te kore moe mō te wā roa.

Me pēhea te whakaiti i te mōrearea o te kore moe? Ka taea te ārai katoa?

Ka taea e koe te whakaiti i tō tuponotanga ki te kore moe. Heoi, kāore e taea te ārai katoa. He maha ngā take e puta ai, he maha o ēnei he mea noa, ā, e tumanakohia ana i tētahi wā o te ao. Nō reira, ka pāngia te katoa e tētahi taumata o te kore moe i tētahi wā.

Hei whakaiti i te mōrearea o te kore moe, mā te whai i ngā tikanga pai mō te moe kua whakahuatia i runga ake nei, me te whakarite kia nui te wā hei moe, ka nui te rerekētanga. Heoi, kāore e taea te ārai i ētahi take mō te kore moe, inā koa nā tētahi mate hauora.

I roto i tēnei āhuatanga, ko te mea pai rawa atu ka taea e koe ko te toro atu ki te tākuta i te wā tonu. Mā te kimi i te tātaritanga i te wā wawe, me te tīmata i te maimoatanga mēnā e tika ana, ka taea te whakaiti i ngā pānga o tēnei raruraru, ā, ka ārai i te puta mai o ngā raruraru kino atu.

He aha taku e tumanako atu ai mēnā kei a au tēnei āhuatanga?

Ki te kore koe e moe pai, ko te mea nui rawa atu ka pā ki a koe ko te ngenge. Ka nui ake te moe ka ngaro, ka nui ake te ngenge, ā, ka kaha ake ngā tohu. Ā tōna wā, ka uaua ki te hunga e kore e moe pai ana te noho mataara i te awatea, ahakoa kei te mahi rātou.

I te mea ka mau tonu te kore moe, ka pāngia te hunga whai raruraru nei e ngā tohu e whakararuraru ana i ngā mahi o ia rā. He taunakitanga anō hoki kei te kino te roro i te kore moe mō te wā roa, mō te kino rānei. Kei te haere tonu ngā rangahau hei whakatau mēnā ka taea te whakakore i te kore moe, mēnā rānei he pumau tonu ngā pānga. E kī ana ngā raraunga o nāianei ka taea te whakakore i tēnei āhuatanga mā te moe pai.

He mea noa anō hoki mō te hunga e kore e moe pai te whakaiti i ōna pānga. E whakaatu ana ngā rangahau kāore te hunga e kore e moe pai ana i te mōhio ki te nui o te pānga o te raruraru ki ō rātou roro, tinana, me ō rātou pūkenga.

Kia pēhea te roa o te korenga o te moe?

Ka roa te kore moe i te mea kāore te tangata e nui te moe. Tērā pea kotahi te pō, ka roa rānei mō ngā wiki, ngā marama, ngā tau rānei. Mena he kore moe te tangata, ka taea e ia te ora mā te moe nui, kounga hoki. Heoi, ki te kino te kore moe, kua roa rānei te wā, tera pea ka roa ētahi rā – he wiki pea – kia ora ai te tangata.

He aha te tirohanga mō tēnei āhuatanga?

Ka rerekē pea te tirohanga mō te kore moe, inā koa kei runga i te take e puta ai, te kaha o te moe, me te roa o te wā. Kei runga anō hoki i tō hauora whānui me ētahi atu āhuatanga hauora kei a koe. Ahakoa ehara i te mea he morearea te kore moe, ki te tino ngenge koe, ka tūpono pea koe ki ngā mahi e hiahia ana koe kia aro katoa, pērā i te taraiwa.

He waimarie, he mate ka taea te rongoā i te kore moe. Heoi, ki te mea kei te pā mai tēnei ki a koe, he mea nui kia kōrero koe ki tō tākuta mō tēnei mea. Ahakoa he ngāwari ki te whakakorekore noa iho, he tohu nui pea te kore moe hei āwhina i ngā tākuta ki te tātaritanga me te rongoā i tētahi mate. Ka taea hoki e ia te whakaroa i te whakaoranga o ētahi atu mate, ka kino ake ai, nō reira he mea nui kia kōrero koe ki tō tākuta mō tēnei mea.

Me pēhea taku tiaki i ahau anō?

Mena he ngoikore tō moe, he mea nui kia mahi koe ki te whakapai ake i tō moe. Kei roto i tēnei ko te moe nui i te wā tika, me te whakarite kei te whiwhi koe i te moe kounga. Ka taea e ngā tohutohu mō te akuaku moe pai kua whakahuatia i runga ake nei te āwhina. Ka taea hoki e tō tākuta te āwhina me te ārahi i a koe.

Āhea ahau me toro atu ki te tākuta?

Mena kei a koe ngā tohu o te moe pōrearea me te kore moe, me toro atu koe ki te tākuta. Waihoki, ki te kore tō kore moe e pai ake ahakoa kua whakapai ake koe i ō tikanga moe me ō whanonga, me toro tonu koe ki te tākuta.

Ehara i te mea ko te kore moe anake te take me haere koe ki te rūma whawhati tata. Heoi anō, ka taea e ia te whakanui ake i tō tupono ki te whakawhanake i ngā mate kino pēnei i te mate manawa me te whiu, e hiahia ana kia arohia wawetia e te hauora.

Hei whakamutunga, ko te mea nui hei maumahara (Karere hei tango ki te kāinga)

Ahakoa te āhua iti o te kore moe, ka pā kino pea ki tō mahi o ia rā me te kounga o te oranga. Ka taea hoki e ia te whai wāhi ki te maha atu o ngā āhuatanga hauora, ko ētahi o ēnei ka noho hei mea morearea i roto i te wā.

Ki te kore koe e moe, kaua e warewarehia. He maha ngā mea ka taea e koe te mahi hei whakapai ake i tō moe. Ki te kore ēnei e mahi, me toro atu koe ki te tākuta. Ka taea e rātou te whakatau mēnā kei te kore koe e moe, te kaha o te raruraru, te take e puta ai, me te taunaki i te maimoatanga. Mā te tautuhi wawe me te maimoatanga, ka tino whiwhi koe i te moe e hiahiatia ana e koe. Kia tiakina tō moe, nā te mea he mea nui te moe pai mō te oranga hauora!

` Moe, kore moe, kore moe, ngenge, hauora, hauora hinengaro, ngā wāhanga moe