He uaua ki a koe te moe i te pō i ētahi wā? Ka huripokitia koe mō ngā hāora i muri i te moe? Ki ētahi tāngata, he rerekē te āhua. Ahakoa te nui o te moe ka moe tonu koe i te rā katoa. I mōhio koe ko ngā raruraru moe pēnei he tohu pea o te pouri? I tēnei rā, me kōrero tātou mō te whanaungatanga i waenga i te moe me te pouri.
He aha tonu te whanaungatanga i waenga i te moe me te pouri?
He māmā noa iho, ko ngā panonitanga o ngā tauira moe he tohu matua o te pouri. E rua ngā āhua o tēnei:
1. Te kore moe: Ngā āhuatanga pēnei i te kore e taea te moe i te pō, te oho ake i waenganui o te moe, me te kore e taea te moe anō.
2. Hypersomnia: Te moe nui atu i te tikanga, me te hiamoe i te roanga o te rā.
Engari me mārama anō hoki koe ki tēnei. Ahakoa he uaua ki te moe, ehara i te mea he pouri. Heoi anō, he tohu tino nui pea tēnei o te pouri.
Nā, he aha tēnei pouri?
Ehara te pouri i te mea he kare ā-roto noa iho. He mate kare ā-roto e hiahia ana kia rongoatia. He mea noa kia pouri tātou. Engari i roto i te pouri, ka roa te pouri, te manukanuka, me te kore harikoa mō tetahi mea mō ngā wiki, mō ngā marama rānei. I tua atu i tēnei, ka puta mai hoki ngā tohu e pā ana ki te tinana.
- Te ngaronga o te kaha, te ngenge tonu
- Ngā huringa moe (pēnei i tā tātou i kōrero ake nei)
- Ngā huringa o te hiahia kai (anorexia, kai nui rānei)
- Te uaua ki te mahi i ngā mahi o ia rā
Ki te mau tonu ēnei tohu, ka taea e te tākuta te tātaritanga he pouri haumanu . I ētahi wā, ko te kore moe i puta mai i tētahi atu mate, i ngā raruraru whaiaro rānei, ka kino ake te pouri o nāianei.
He aha ngā maimoatanga mō te kore moe e puta mai ana i te pouri?
Ko te rongo pai rawa atu i konei , ki te pai te rongoā i te pouri, ka tino pai ake ngā raruraru moe i a rātou anō.
Ko te maimoatanga mō te pouri e whakawhirinaki ana ki te kaha o te mate. Mō te tini o te tangata, ko te maimoatanga tino whai hua ko te whakakotahitanga o te hinengaro hinengaro me te rongoā .
- Ngā rongoā: Ka āwhina ēnei ki te whakaora wawe i ngā tohumate.
- Hinengaro Whakaora: He rite tēnei ki te 'whakaora kōrero'. Ka taea e ia te āwhina i a koe ki te ako i ngā rautaki hei ārai i te pouri ā muri ake nei. Ka taea hoki e ia te āwhina i a koe ki te whakahaere i ngā whakaaro e whakararuraru ana i te moe, me te whakawhanake i ngā pūkenga hei moe pai ake.
Ngā momo rongoā e whakamahia ana mō tēnei
I te nuinga o te wā, ina rongoatia e te tākuta te pouri me te kore moe, ka tohua pea e ia he rongoā poto hei āwhina i a koe ki te moe, me te rongoā pōuri.
He mea tino nui: Hei whakamōhiotanga māu anake ēnei rongoā e kōrerohia ana e mātou. Kaua e whakamahi i tētahi o ēnei me te kore he tohutohu hauora. Ko tō tākuta anake ka taea te whakatau i te rongoā tika, te horopeta, me te roa mōu.
| Kāwai rongoā | He whakamārama māmā | Ngā tauira |
|---|---|---|
| Ngā SSRI (Ngā Ārai Whakahoki Anō o te Serotonin) | He momo rongoā ārai pouri tēnei e whakamahia whānuitia ana. Ka āwhina i te wairua me te moe. Heoi, mō ētahi tāngata, ka taea e rātou te whakanui ake i te kore moe. Nō reira, ka kī atu pea tō tākuta kia tangohia e koe i te ata. | Citalopram (Celexa) Fluoxetine (Prozac) Sertraline (Zoloft) |
| Ngā SNRI (Ngā Ārai i te Whakahokinga Anō o te Serotonin me te Norepinephrine) | E rua ngā matū roro e pā ana ki ēnei. E taunakihia ana ēnei mēnā kāore e whai hua ngā SSRI, mēnā rānei kei te haere tahi te pouri me ētahi atu āhuatanga, pērā i te mamae. | Duloxetine (Cymbalta) Venlafaxine (Effexor) |
| Ngā rongoā whakangāwari pouri | Ka āwhina tika ēnei i te moe i te wā e rongoā ana i te pouri. | Mirtazapine (Remeron) Trazodone (Desyrel) |
| Ngā kaiwhakaora hinengaro | He rongoā ēnei e whakamahia ana hei rongoā mō te kore moe. He wā poto noa iho te wā e hoatu ana. | Eszopiclone (Lunesta) Zolpidem (Ambien) |
Hei tāpiritanga, ka whakamahia e ētahi tāngata te homoni melatonin, ka taea te hoko mai i ngā whare rongoā me te kore he whakahaunga, mō ngā raruraru moe. Waihoki, he rite te mahi a te rongoā e kiia nei ko Ramelteon (Rozerem) ki te melatonin.
Ko tētahi momo rongoā hou ake e kiia ana ko ngā kaitukino i ngā kaiwhakawhiwhi Orexin . Hei tauira, ko Suvorexant (Belsomra) . Mā te aukati i tētahi neurotransmitter e kiia nei ko Orexin , ka tohu i ō tātou tinana kia "noho mataara".
He aha atu anō ngā mea ka taea e koe te mahi hei whakapai ake i tō moe?
Haunga ngā rongoā, he maha ngā mea ka taea e koe te mahi hei whakapai ake i te kounga o tō moe. Ka kiia ēnei e mātou ko te 'Akuaku Moe'.
- Whakaharatauhia ngā huarahi hei whakamarie i tō hinengaro: Ka taea e ngā mahi pēnei i te manawa hōhonu me te whakaaroaro te āwhina i te whakaiti i ngā whakaaro kāore e hiahiatia.
- Tuhia he rārangi mahi mō āpōpō: Ina tuhia e koe ngā mea kei roto i tō hinengaro ki te pepa, ka wātea koe. Mea atu ki a koe anō, "Ka whakaaroaro ahau ki ēnei mea āpōpō."
- Kaua e moe roa i te awatea: Ki te moe koe i te awatea, kia poto noa iho (20-30 meneti). Kaua e moe roa i te ahiahi.
- Whakakorikori tinana i ngā wā katoa: Heoi, kati te whakakorikori tinana i mua i te wā moe .
- Kaua e titiro ki ngā mata i mua i te moe: Ka whakararuraru te mārama kikorangi mai i te pouaka whakaata, te rorohiko, me ngā mata waea i te hanga o te melatonin, he matū i roto i tō tātou roro e tohu ana i te moe.
- Kaua e whakamahi i te kawheine, te waipiro, te nikotīni rānei (hikareti) i te ahiahi me 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.
- Whakamahia tō moenga mō te moe me te taatai anake: Kaua e takoto ki te moenga e mātaki ana i te pouaka whakaata, e mahi ana, e kai ana rānei. Mā tēnei ka tukuna he tohu ki tō roro he wāhi moe te 'moenga'.
Ki te mea kei te pāngia koe e te ahotea, e te manukanuka rānei mō ō raruraru moe, kaua e wehi ki te kōrero mōna. Ko te kōrero ki tō tākuta te taahiraa pai rawa atu ka taea e koe te mahi.
Karere Tangohia ki te Kāinga
- Ko ngā raruraru moe (te kore moe, te hiamoe nui rānei) he tohu matua pea o te pouri.
- Ehara i te mea ko te pouri anake te mea e pouri ai, engari he mate hauora e hiahia ana kia rongoatia.
- Ka taea e koe te whakatutuki i ngā hua pai rawa atu mā te kōrero ki tō tākuta, me te whakamahi i te hinengaro hinengaro me te rongoā mēnā e tika ana.
- Kaua e whakamahi i tētahi rongoā, inā koa ngā pire moe, me te kore he whakahaunga a te tākuta.
- Mā te whakauru i ngā tikanga ngāwari (te akuaku moe) hei āwhina i a koe ki te moe pai ake i roto i tō oranga o ia rā, ka nui te rerekētanga.
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