He wā anō ka moemoeā te whaea e hapu ana mō te moe, tika? E mōhio ana te katoa i muri i te whānautanga o te pēpi, me moe tonu i te pō. Engari e hia ngā whaea e pāngia ana e te kore moe i te wā e hapu ana? Inaa, kua kitea e tētahi rangahau neke atu i te 75% o ngā whaea e hapu ana he raruraru moe i tēnei wā. Nō reira, ehara i te mea ko koe anake, he maha ngā whaea e pāngia ana e tēnei wheako. Kia titiro tātou he aha tēnei e puta ai, me te aha hoki e taea te mahi mōna.
He aha ahau kāore e moe ai i tēnei wā o te rā? Ko te take matua: Te mamae o te tinana
He whakarāpopototanga noa iho, ehara te hapūtanga i te wā ngāwari mō te tinana. I a koe e tipu ana, kāore te mamae e memeha noa mā te whakaweto i ngā rama i te pō. Ko tētahi o ngā mea matua ka whakararuraru i te moe i tēnei wā ko tō tūranga moe.
He aha te tūranga pai rawa atu mō te moe?
Ki te mea kua taunga koe ki te moe i tō tuara, i tō taha rānei, me taunga koe ki te moe i tō taha. Kāore e whakaaetia te moe i tō tuara ina tipu haere tō puku. E ai ki ngā tākuta, kāore hoki i te pai te moe i tō taha.
Me tūpato tātou ki te moe i runga i ō tātou tuara, inā koa i te wāhanga whakamutunga o te hapūtanga. Nā te mea ina moe koe i runga i tō tuara, ka pēhia ngā uaua nui e kawe ana i te toto ki tō ngākau e te taumaha o tō kōpū e tipu haere ana. Ka whakaitihia te nui o te toto e haere ana ki te ngākau, ko te tikanga he iti ake te toto, te hāora, me ngā matūkai ki te pēpi .
Heoi, ehara i te mea nui kia moe taha te pēpi i ētahi wā. Engari ehara i te mea pai te moe pēnā i te pō katoa. I a koe e tipu ana tō puku, ka kite koe i te māmā ake o te moe taha.
He pakiwaitara rongonui kei te kī he pai ake te moe ki tō taha maui i te moe ki tō taha matau. Ahakoa he pono tērā, e kī ana ngā rangahau hou kāore he he o te moe ki te taha e pai ana ki a koe.
Whakamātauria ēnei mea hei āwhina i a koe kia moe pai i te pō:
- Moe me te urunga i waenganui i ō waewae.
- Whakamahia he urunga tinana nui.
- Ki ētahi whaea he māmā ake te moe i runga i te tūru whakataka i te moenga. Kāore he he o tēnā.
Ētahi atu raruraru iti e whakararuraru ana i te moe
Ehara i te mea ko tō puku e tipu ana anake, engari he maha atu anō hoki ngā mea ririki ka whakararuraru i tō moe i tēnei wā.
| Whakahōhā | Ngā mea ka taea e koe te mahi |
|---|---|
| Ngau mamae Nā ngā huringa homoni i tēnei wā, ka uru te waikawa o te puku ki te korokoro, ka puta ai te mamae o te uma. | Moe me te urunga kotahi, e rua rānei i raro i tō mahunga. Mā tēnei ka āwhina i te whakahaere i te rerenga mai o te waikawa o te puku. Kōrerotia tēnei ki tō tākuta i tō wā tirotiro e whai ake nei. Māna e tohu he rongoā e tika ana mēnā e tika ana. |
| Te mimi pinepine I te rahi haere o te kōpū, ka pēhi i te pūkahukahu, ka hiahia kia mimi pinepine. | He mea noa tēnei. Ko te mea pai ko te whakawhāiti i te nui o te wai/wai e inumia ana e koe i te ahiahi, i mua hoki i te moe. |
| Ngā Moemoeā Ora E ai ki ētahi whaea he tino mārama, he kaha hoki ngā moemoeā e moemoeāhia ana e rātou i tēnei wā. | Ahakoa he mea tēnei e kīia ana e te tini tāngata, kāore anō kia whakamātauhia e te pūtaiao he aha i puta ai tēnei. Kaua e nui rawa te whakaaro ki tēnei mea. |
Ngā mate moe hei mōhio
I ētahi wā, he nui atu te kino o te kore moe i te raruraru noa iho. Me mōhio koe ki ēnei āhuatanga.
Apnea moe
Koinei te mate moe tino kino ka pā mai i te wā e hapu ana. Ki te kī māmā noa, ko te wā tēnei ka aukatia ō ara manawa, ā, ka mutu tō manawa mō ētahi hēkona i a koe e moe ana i te pō. Ka pā mai pea tēnei i ētahi wā i te pō. He mea morearea tēnei nā te mea ka taea te whakaiti i te nui o te hāora e whiwhi ana tō pēpi .
He taunakitanga anō hoki kei te hono pea tēnei āhuatanga ki tētahi atu āhuatanga kino e kiia nei ko te preeclampsia, he āhuatanga e tohuhia ana e te toto toto tiketike, te pupuhi, me te pūmua i roto i te mimi.
Ngā Tohu: Ko te ngongoro nui te tohu matua. Mena he nui te ngongoro o te tangata kāore i ngongoro i mua i te haputanga, ā, inaianei kei te ngongoro nui ia, ā, e ahua ana kei te momi ia i te pō, he " sleep apnea " tēnei.)` Tērā pea. He maha ngā wā, ka mārama ake tēnei ki tāu tāne i a koe. Ki te pā mai ēnei tohu ki a koe, me toro atu ki tō tākuta, me kōrero ki a ia.
Te Pūngao Ihu
Ka maroke, ka pupuhi hoki te roto o tō ihu i ngā homoni e tukuna ana i te wā e hapū ana. Whakamātauria ēnei mea ngāwari hei āwhina:
- Whakamahia ngā rīpene ihu. Kei te wātea ēnei i ngā whare rongoā.
- Horoia ōu paparinga, ōu kanohi , me tōu ihu ki te kakahu mahana, haukū.
- Kaua e whakamahi i ngā pata ihu whakangāwari i te ihu mai i te whare rongoā me te kore e kōrero ki tō tākuta. Ka taea e ēnei te whakakino ake i te āhua.
- Inumia he nui te wai (kia 6-8 karāhe te iti rawa) me ngā wai anō hoki i te roanga o te rā hei whakamaroke i te hūpē.
- Moe me ngā urunga e rua, me tō māhunga kia teitei ake.
- He pai ake mēnā ka taea e koe te whakamahi i tētahi mea whakamakuku hei tāpiri makuku ki te hau i roto i te rūma.
Te Mate Waewae Okioki
Ko tētahi atu raruraru moe tēnei ka puta i te wā e hapu ana. Ko te mea ka puta i tēnei ko te ahua kino rawa atu, me te mea he kararehe iti e ngokingoki ana i ōna waewae. Ka ngaro noa te ahua ina nekehia ngā waewae. Ka piki ake tēnei ina noho marino koe, nō reira he arai nui ki te moe. Ahakoa kāore i te mōhiotia te take tuturu o tēnei, e whakaarohia ana he koretake pea te rino . E kīia ana hoki ka taea e te tango pire folate te whakamama i tēnei mate. Ahakoa pēhea, ka tūtohu ngā tākuta kia tangohia te folate i te wā e hapu ana.
He pai te tango i ngā pire moe?
He pātai tino nui tēnei.
Kāore rawa i te tika kia tangohia e ngā whaea hapū ngā pire moe kua tohua e te tākuta, arā, ngā pire moe kua tohua e te tākuta.
Ko ētahi rongoā mate pāwera (hei tauira, Piriton) ka taea e koe te hoko mai i te whare rongoā, tera pea he haumaru i te wā e hapu ana. Heoi, kaua ēnei e tangohia me te kore he whakaaetanga a tō tākuta. Ka taea e ēnei te whakararuraru me te whakangāwari tae noa ki te ata e whai ake nei.
Kia maumahara, me rapu whakaaetanga koe mai i tō tākuta i mua i te tango i tētahi rongoā, ahakoa he huaora, he otaota tuku iho rānei.
Ko te huarahi pai hei whakakapi i ngā pire moe ko te whakakori tinana . Kaua e moe tata rawa ki te wā moe, engari me whakakori tinana i te awatea. Ahakoa he mea ngāwari pēnei i te hikoi, te yoga rānei, ka tere ake tō moe i te pō.
Karere Tangohia ki te Kāinga
- Ko te moe taha te huarahi pai me te haumaru ki te moe i te wā e hapū ana, inā koa i ngā marama whakamutunga.
- Hei whakangawari i te moe, whakatakotoria he urunga ki waenganui i ō waewae me muri i tō tuara.
- Kōrerotia ki tō tākuta te mamae tonu o te uma, te ngongoro nui, te poto o te manawa, me te mamae rerekē o ō waewae.
- Kaua e tango i ngā pire moe, i ētahi atu rongoā rānei, me te kore he whakaaetanga a te tākuta.
- Mā ngā mahi ngāwari o te awatea ka āwhina i a koe kia pai ake te moe i te pō.
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