Kei te raru anō hoki koe ki te moe i te pō? Me kōrero tātou mō ēnei mate moe!

Ka takahurihuri koe i te moenga i te pō, ā, kāore e taea te moe? Ki tō whakaaro rānei kua pai tō moe, engari i tō oho ake i te ata i muri mai, ka tino ngenge koe, ka hiamoe hoki i te rā katoa? He āhuatanga ēnei i ētahi wā, ehara i te mea he raruraru nui. Engari ki te mau tonu tēnei āhuatanga, ā, ka pā ki ō mahi o ia rā, tera pea he mate moe tōu. Kaua e manukanuka, he raruraru tēnei e pā ana ki te tini o te tangata. Me kōrero tātou mō ngā mea katoa i roto i ngā kupu māmā i tēnei rā.

Hei whakarāpopototanga, he aha ēnei mate moe?

Ko ngā raruraru moe, arā, ngā mate moe, he āhuatanga e kore ai e taea e ō tātou tinana te whiwhi i te moe me te okiokinga e hiahiatia ana e rātou. Neke atu i te 80 ngā momo. E toru ngā āhuatanga matua e pā ana ki a rātou:

• Te Kounga o te Moe: Te hohonu me te pai o tō moe.
• Te Wā Moe: Te wā ka tīmata koe ki te moe, me te mea ka taea e koe te moe tonu me te kore e aukatia.
• Te roa o te moe: Te roa o te moe me te roa o te noho mataara.

He raruraru moe tā tātou katoa i ētahi wā. He mea noa tēnā. Engari, tera pea ka whakaaro koe he raruraru moe tōu mēnā ka pāngia koe e tētahi o ēnei e whai ake nei:

• Mena he uaua ki a koe te moe tonu .
• Ki te mea ka tino ngenge koe, ka hiamoe hoki i te awatea , ahakoa e whitu hāora te roa o tāu moe i te pō.
• Mena he uaua tēnei ki a koe te mahi i ō mahi o ia rā .

He aha ngā momo matua o ngā raruraru moe?

Ka taea te wehewehe i ngā raruraru moe ki ētahi wāhanga matua. Ahakoa ka rerekē tēnei wehenga i ia wā, he maha ngā wāhanga matua e ai ki te whakarōpūtanga o te ao e whakaaetia ana i nāianei. Me titiro tātou ki ēnei.

Ngā raruraru moe tino noa i roto i a tātou

He maha atu anō ngā āhuatanga kei raro i ēnei kāwai matua. Ko ētahi o aua āhuatanga ko:

• Te kore moe roa: Ka puta tēnei āhuatanga ina uaua koe ki te moe i te pō, ina ara ake rānei i te pō, kātahi ka kore e taea te moe anō, mō te toru marama pea, i te nuinga o ngā rā o te wiki. Ka taea e tēnei te waiho i a koe kia riri me te ngenge i te roanga o te rā.
• Te mate moe ārai: He āhuatanga tēnei e mutu ai te manawa mō tētahi wā i a koe e moe ana, ka puta ai te ngongoro nui. He whakararuraru nui tēnei i te moe.
• Te mate waewae kore okiokinga: He āhua o te kore okiokinga me te kore okiokinga, inā koa i te wā e ngana ana ki te moe i te pō, ina neke haere ngā waewae ki mua, ki muri i te wā e okioki ana.
• Narcolepsy: Te moe ohorere , te kore e taea te whakahaere i ngā wā katoa o te rā. Ka pā nui tēnei ki ngā mahi o ia rā.
• Mate moe i te mahi whakawhiti: Ka uaua ki te hunga e mahi ana i ngā whakawhiti pō te moe nā te mea kei te mahi rātou i ngā whakawhiti, kei te araara tonu i ngā hāora hiamoe, ā, kāore e taea te moe i ngā hāora kore mahi.
• Te mate moe roa:I te nuinga o te wā, ka moe koe i te iti rawa i te rua hāora i muri i tō wā moe. He tino uaua ki te ara ake i te ata. He mea noa ake tēnei i waenga i ngā tamariki kura me ngā taiohi.
• Mate moe REM: Te whakaari i ngā moemoeā i te wā moe hohonu e kiia nei ko te `REM` (Rapid Eye Movement) i roto i tā tātou moe. Arā, ki te moemoeā tātou e oma ana, ka ngana tātou ki te oma atu i te moenga me te hamama.

E hia te nui o te moe e hiahiatia ana e tātou?

He mea nui te moe kia mahi pai ai ō tātou tinana. Tērā pea he rerekē te nui o te moe e hiahiatia ana e koe i tā tētahi atu. Engari i te nuinga o te wā, e kī ana ngā tākuta kia moe ngā pakeke i waenga i te 7 me te 9 hāora i te rā . Me nui ake te moe mō ngā tamariki me ngā tamariki nohinohi.

He aha ngā tohu o ngā raruraru moe?

Ka rerekē pea ngā tohu o ngā raruraru moe i runga i te momo. Engari he tohu noa iho ēnei. Me wehewehe ēnei hei tohu mō te pō me te tohu mō te awatea.

Mena kei a koe ēnei tohu, ā, kei te pāngia hoki ō mahi o ia rā, me kōrero koe ki tō tākuta.

He aha ngā pūtake o ngā raruraru moe?

Kāore he take kotahi mō ngā raruraru moe. He maha ngā āhuatanga e whai wāhi ana ki tēnei. He rerekē ngā take i runga i te momo mate moe. Anei ētahi take noa:

• Ētahi atu āhuatanga hauora: Ko ngā raruraru moe he tohu pea nō ngā āhuatanga pēnei i te mate manawa, te mate huango, te mamae mau tonu, me ngā mate pūnaha io.
• Ngā raruraru hauora hinengaro: He maha ngā wā ka honoa te kore moe ki ngā āhuatanga pēnei i te pouri, te manukanuka rānei.
• Ngā āhuatanga ira: Ka taea e ētahi mate moe te tuku iho.
• Ngā Rongoā: Ka raru pea te moe i ētahi rongoā hei pānga taha.
• Te Āhua Noho: Te mahi i ngā huringa pō, te inu kawhe, te tī, te waipiro, me ētahi atu i mua i te moe.
• Tau: He mea noa te huri o ngā tauira moe i a tātou e pakeke haere ana. Tata ki te haurua o te hunga neke atu i te 65 tau te pakeke he momo raruraru moe tā rātou.
• Taumahatanga: Ko te taumahatanga e puta mai ana i ngā raruraru mahi me te whānau tētahi o ngā hoariri nui o te moe.

Ka aha mēnā kāore koe e nui te moe?

Tērā pea kei te whakaaro koe, "Mehemea kāore au i moe nui inapo?" Engari i te wā roa, ki te kore e moe pai, ka nui ake te kino ki ō tātou tinana me ō tātou hinengaro i tō whakaaro.

Ka taea e te kore e nui te moe te whakaputa i ngā āhuatanga penei:

• Te uaua ki te ako, te maumahara ki ngā mea, me te whakatau kaupapa.
• Te hohoro o te riri, me te uaua ki te whakahaere i ngā kare ā-roto.
• Te puhoi ake o te tauhohenga (ka piki ake te tūponotanga o ngā aituā).

I te wā roa, te kore moeKa piki ake te mōrearea o te whakawhanake i ngā mate kino pērā i te mate huka momo 2, te mate ngakau, te momona, te pouri, me te mate wareware.

Me pēhea te tautuhi me te rongoā i ngā raruraru moe?

Ina haere koe ki te tākuta, ka pātai atu ia ki a koe mō ō tauira moe, ō tohumate, ā, ka tirotirohia hoki e ia tō tinana.

Tātaritanga

• Rātaka moe: Ka tono pea tō tākuta kia pupuri koe i tētahi rātaka mō ō whanonga moe, pērā i te wā e moe ai koe, te wā e ara ake ai koe, te maha o ngā wā e ara ake ai koe i te pō, me te mea kei te moe koe i te awatea. Mā tēnei ka taea e koe te mōhio ki ō tauira moe.
• Polysomnogram, Rangahau Moe rānei: I ētahi wā, ka tukuna pea koe ki tētahi tohunga moe, ā, ka tonoa kia moe koe i te hōhipera, i tētahi atu whare hauora rānei mō te pō. I a koe e moe ana, ka aroturukitia ō ngaru roro, tō tere o te ngakau, tō manawa, me ngā nekehanga o te tinana mā te whakamahi i ngā taputapu motuhake. Ka kiia tēnei he 'rangahau moe'.

Ngā tikanga maimoatanga

Ko te maimoatanga mō ngā raruraru moe ka whakawhirinaki ki te take me te momo. Ka rerekē pea ngā tikanga maimoatanga mō ia tangata.

• Ngā Huringa Āhua Noho (Te Akuaku Moe): Koinei te mea tuatahi hei whakamātau. Arā, te waihanga i te taiao me ngā tikanga e tika ana mō te moe pai. (Ka kōrerohia tēnei e tātou i roto i ngā taipitopito).
• Whakaora Hinengaro Whānui (CBT): He rongoā kōrero tēnei e mahi ana mā te whakarerekē i ō whakaaro kino me ō mataku mō te moe, me te ako i a koe ki te whakaaro i ngā huarahi hei āwhina i a koe ki te moe.
• Rongoā: I ētahi wā, ka tohua pea e tō tākuta he pire moe, he rongoā rānei mō te wā poto. Heoi , kaua rawa koe e tango pire moe mai i te whare rongoā me te kore he whakahaunga a te tākuta.
• Mīhini CPAP: Mō te hunga e pāngia ana e te Obstructive Sleep Apnea, he mea pai kia whakamahia he mīhini e kīia nei ko te CPAP (Continuous Positive Airway Pressure), e tuku ana i te hau mā te kopare e mau ana i runga i te ihu i te wā e moe ana.

Ngā mea ka taea e koe te mahi kia pai ai te moe (Te Hauora Moe)

He tikanga te moe pai. Anei ētahi mea hei āwhina i a koe ki te whakawhanake i tēnei tikanga.

• Waihangahia he taiao moe pai: Me mātao, me ata noho, me pōuri hoki tō rūma moe. Ki te mea he haruru tōu, whakamahia he puru taringa. Ki te mea he mārama tōu, whakamahia he ārai ārai.
• Whakawāteahia tō hinengaro i mua i te haerenga ki te moe: Mā te whakaaro ki ō raruraru me ngā mea me mahi e koe āpōpō ka ārai i a koe kei moe. Nō reira, tuhia ki roto i tētahi pukapuka i te haora i mua i te moenga, ka waiho ki tahaki. Kaua e whakaaro ki ngā whakaaro kino pēnei i te, "Ki te kore au e moe i tēnei pō, kua mutu āpōpō."
• Whakamahia tō moenga mō te moe me te taatai ​​anake: Kati te mātakitaki pouaka whakaata, te tirotiro i tō waea, te mahi, te kai rānei i te moenga. Mā tēnei ka āwhina i tō roro ki te hono i te moenga ki te moe.
• Whakatūria he wā moe me te wā o te oho ake: Me whakarite kia haere koe ki te moe me te oho ake i te wā kotahi i ia rā. Ngāna kia mau ki tēnei tikanga, ahakoa i ngā wiki mutunga me ngā hararei.
• Kaua e titiro matatau ki te karaka: Ki te kore e taea e koe te moe i roto i te 20 meneti i muri i te moe, whakatika atu i te moenga, haere ki tētahi atu rūma, pānui pukapuka, whakarongo rānei ki ngā waiata marino. Kaua e titiro ki tō waea pūkoro, papahikohiko, pouaka whakaata rānei. Hoki atu ki te moenga ina hiamoe koe.
• Whakakorikori Tinana: Mā te whakakorikori tinana i te awatea ka pai ake tō moe. Heoi, karohia te whakakorikori tinana taumaha i roto i ngā haora e 4 i mua i te wā moe.

Kaua e pā ki ēnei mea i mua i te moe.

Ki te hiahia koe kia moe pai, he mea tino nui kia matara atu i ēnei mea 3-4 hāora i mua i te haerenga ki te moe.