He uaua ki a koe te moe i te pō? He ngongoro koe? He maha rānei ōu wā e ngenge ana, e hiamoe ana hoki i te awatea? Tērā pea kua tohutohu tō tākuta kia whai "Rangahau Moe" koe nā ēnei mea. Ka mataku ētahi tāngata ina rongo rātou i tēnei ingoa. "He aha te mahi a tēnei? Ka noho ara ahau i te pō katoa? Ka mamae?" He maha ngā pātai e puta ake ana ki te hinengaro. Engari he whakamātautau tino māmā tēnei, kāore he mamae, he mea nui hoki, ka taea te āwhina i a koe ki te kimi i te tino take o ō raruraru moe. Me kōrero mārama tātou mō ngā mea katoa i tēnei rā.
Sleep Cycles
Calculate regular sleep cycles based on bedtime or wake up time
He aha tonu te tikanga o te rangahau moe?
He whakarāpopototanga noa iho, ko te rangahau moe, ko te polysomnogram rānei i roto i ngā kupu hauora, he whakamātautau e hopu ana i ngā mahi a ngā pūnaha rerekē o tō tinana i a koe e moe ana. He rite ki te kāmera CCTV o tō moe. Engari ehara i te mea ka titiro noa ki ō nekehanga. He maha ngā mea ka tirohia i te wā kotahi, pērā i tō roro, tō ngākau, me te pūnaha manawa. Ka tāpirihia he pūoko motuhake ki tō tinana mō tēnei. Mā ngā mōhiohio mai i tēnei whakamātautau ka āwhina i ngā tākuta kia mārama ki te āhua o ō raruraru moe me te nui o aua raruraru.
He aha tātou me mahi ai i tētahi rangahau moe?
He whakamātautau tātaritanga tēnei. Ko te tikanga, ka mahia hei kimi i te pūtake o ō tohumate. Mena kei te whakapae tō tākuta he mate hauora tōu e whakararuraru ana i tō moe, ka whakamahia e rātou tēnei whakamātautau hei whakaū, hei whakakore rānei i tētahi mate hauora.
Kei raro nei ētahi o ngā mate hauora ka taea te kite mā tēnei whakamātautau.
| Āhua | He whakamārama māmā |
|---|---|
| Apnea moe | Ka mutu te manawa, ka tīmata anō i te wā e moe ana. E pā ana tēnei ki te ngongoro. |
| Narcolepsy | He āhuatanga ka moe ohorere koe, kāore e taea te whakahaere i te awatea. |
| Te Mate Waewae Okioki | Te hiahia ki te neke i ō waewae i a koe e okioki ana, inā koa i te pō, nā te mamae o ō waewae. |
| Te kore moe | He uaua ki te moe i te pō, he maha ngā wā e ara ake ana, he ara wawe rānei i te ata. |
| Te hikoi moe me ētahi atu | Ngā mea pēnei i te hikoi moe, te kōrero, me te hamama i te wehi. |
| Ngā whakaeke i te wā e moe ana | Tērā pea ka puta ētahi hopukanga haurangi i te wā e moe ana anake. |
Ko te mea nui, mā ngā raraunga mai i tēnei whakamātautau ka taea e tō tākuta te whiriwhiri i te tikanga maimoatanga e tino tika ana māu.
He aha te mahi a tēnei whakamātautau? He aha ēnei pūoko?
Whakaarohia te noho i roto i te hōhipera, i te taiwhanga moe motuhake rānei mō te pō. Ka whakawhiwhia koe ki tētahi rūma motuhake hei moe. Kātahi ka haere mai ngā kaimahi ka tāpiri i ngā pūoko iti ki ngā wāhanga rerekē o tō tinana, me te kore mamae. He rerekē te mahi a ia pūoko.
| Momo Pūoko | He aha tāu e mahi ai ki taua mea? |
|---|---|
| EEG (Electroencephalography) | He pūoko iti ēnei e piri ana ki tō angaanga. Ka ine i ngā mahi hiko (ngā ngaru roro) i roto i tō roro . Mā tēnei ka āwhina ki te whakatau mēnā kei roto koe i ngā wāhanga moe hohonu rawa atu, i te moemoeā rānei. |
| EKG/ECG (Whakamātautau ngākau hiko) | He pūoko tēnei ka tāpirihia ki tō uma. Ka aroturukihia te tere o tō manawa, ā, ka tirohia hoki mēnā he rerekē te mahi a tō manawa i a koe e moe ana. |
| EMG (Electromyogram) | Ko te tikanga ka whakanohoia ēnei ki tō kauae me ō waewae. Ka ine tēnei i te ngohe o ngā uaua . Ka āwhina tēnei ki te kite i ngā āhuatanga pēnei i te mamae o ngā waewae i te wā e moe ana. |
| EOG (Whakaahuatanga Hiko) | He pūoko e whakanohoia ana ki te taha o ngā kanohi. Ka ine ēnei i te nekehanga o te kanohi . He mea nui tēnei hei kite i te wā e moemoeā ana koe (moe REM). |
| Ngā Pūoko Manawa | Kei te taha o tō ihu me tō waha tēnei pūoko, e ine ana i tō manawa ki roto, ki waho hoki . |
| Ngā whitiki | E rua ngā whitiki e mau ana i tō uma me tō puku. Ka whakamahia ēnei hei ine i te nekehanga o tō uma me tō puku ki runga, ki raro hoki i a koe e manawa ana. |
| Ine Pūwero | He taputapu iti, he rite ki te topenga, e piri ana ki te pito o tō maihao. Mā tēnei ka ine i te taumata hāora i roto i tō toto me te tere o tō pā . |
| Te hopu ataata me te hopu oro | He kāmera me he hopuoro kei roto i te rūma. Mā tēnei ka taea e koe te aroturuki i tō ngongoro, tō kōrero moe, me ngā nekehanga rerekē katoa. |
Me pēhea te whakarite mō tētahi rangahau moe?
Kāore e nui te whakarite e hiahiatia ana mō tēnei, engari kia whiwhi ai i ngā hua pai rawa atu, me mātua tiaki koe i ētahi mea iti.
I te rā o te whakamātautau...
- Āraia te kawheine me te waipiro: Āraia te inu i ngā inu pēnei i te kawhe, te tī, te kōra, me te waipiro mō te iti rawa i te 8 hāora i mua i te whakamātautau. Ka taea e ēnei te whakararuraru i tō moe noa.
- Kaua e moe i te awatea: Ki te moe koe i te awatea, tera pea ka uaua ki te moe i te pō.
- Me noho noa: Me mahi i ō mahi o ia rā kia rite ki te tikanga.
Ina tae ki te whakamātautau...
- Haere mai me te kaukau, me te horoi i ō makawe: I mua i te haerenga mai, me kaukau, me horoi hoki ō makawe. Kaua e whakamahi i ngā kirimi, hinu kiri, hinu tiēre, hinu rehu makawe rānei. Ina ma tō kiri me tō makawe, ka piri pai ngā pūoko, ā, ka taea te kohikohi raraunga mārama.
- Tangohia te peita whao: Mena he peita whao, he whao horihori rānei āu, tangohia mai i te mea ka raru pea ngā panui o te Pulse Oximeter kua whakatakotoria ki tō matihao.
- Mauria mai ngā kākahu moe me ngā mea nui: Whakaritea me te mea kei te noho koe i te hōtēra mō te pō. Mauria mai ngā kākahu moe whakamarie, he paraihe niho, he heru, me ngā kākahu hei kakahu mō te aonga ake.
- Kōrerotia ki tō tākuta me ō kaimahi mō āu rongoā: Kōrerotia i mua i te wā ko ēhea ngā rongoā e tangohia ana e koe. Tērā pea ka tonoa koe kia mutu te tango i ētahi rongoā i te rā i mua i te whakamātautau. Engari kaua e mutu te tango i tētahi rongoā me te kore he tohutohu a tō tākuta.
- Kōrero mai mō ngā mate pāwera kiri: Mena he mate pāwera koe ki ngā mea pēnei i te pāreti i whakamahia hei tāpiri i ngā pūoko, whakamōhiotia te hunga mahi i mua i te wā.
Kei a koe anō ēnei pātai... (Ngā Pātai Auau)
Ka mātakitaki mai tetahi i ahau e mahi ana i tēnei whakamātautau?
Ahakoa he kāmera kei roto i te rūma, kāore ngā kaimahi e mātaki tonu ana i a koe. Ka mātaki noa rātou i ngā raraunga e whakaaturia ana i runga i te mata rorohiko mai i te rūma tirotiro. Ka titiro noa rātou ki te ataata mēnā ka kitea e te pūoko he raraunga rerekē, mēnā rānei ka rongo rātou i tētahi oro rerekē mai i a koe. Nō reira, kāore tō tūmataitinga e whakararuhia.
He aha tāu e mahi ai mēnā me haere koe ki te wharepaku i te pō?
Āe, e taea ana. Ko tāu noa he kōrero ki ngā kaimahi. Ka haere mai rātou ki te āwhina i a koe ki te momotu i ngā waea o ngā pūoko mai i te rorohiko. Mā rātou e hono atu ina hoki koe ki te moenga. Kaua e momotu i ngā waea e koe anō.
Me noho ko au anake mō tēnei whakamātautau?
Ae te tikanga. Mena he pakeke koe, me noho ko koe anake. Mena he tangata kē atu kei roto i te rūma, ka raru pea tō moe, ka pā ki ngā hua o te whakamātautau. Heoi, mō ngā tamariki nohinohi, mō te hunga hiahia motuhake rānei, ka whakaaetia ō rātou mātua, ō rātou kaitiaki rānei kia noho ki tētahi rūma motuhake.
He mamae tēnei?
Kāore rawa.He whakamātautau tino kore mamae tēnei. Kāore he mamae i te wā e tāpirihia ana, e tangohia ana rānei ngā pūoko. Tērā pea ka pāngia koe e te mamae iti i te wā e tangohia ana te pāreti, engari he mea noa tēnā.
Āhea ka wātea mai ngā hua?
Kia oti te whakamātautau, ka tātarihia ngā raraunga kua kohia (ō ngaru roro, te tere o te manawa, te manawa, me ētahi atu) e te tohunga moe. Tērā pea ka roa pea tēnei mō ētahi rā, mō te wiki rānei. Kātahi ka tūtaki anō tō tākuta ki a koe ki te whakamārama i ngā hua, ā, ki te tika, me ētahi atu maimoatanga anō.
Tērā pea kāore ētahi tāngata e moe pai i te wā o tēnei whakamātautau nā te taiao hou. Kaua e manukanuka ki tēnā. Ki te moe pai koe mō te rua hāora pea, ahakoa te nui o ngā raraunga ka ranea hei whakatau i te mate.
Karere Tangohia ki te Kāinga
- He whakamātautau haumaru, kore mamae hoki te ako moe hei tautuhi i te pūtake o ō raruraru moe.
- Ka taea e tēnei te tautuhi i ngā mate hauora nui pērā i te Sleep Apnea me te Narcolepsy.
- Āta karohia te kawheine, te waipiro, me te moe i te awatea i te rā i mua i te whakamātautau.
- Me kōrero wawe ki te tākuta me ngā kaimahi mō ngā rongoā e tangohia ana e koe me ō mate pāwera.
- Kaua e wehi i te whakamātautau. He taahiraa nui tēnei hei whakapai ake i tō hauora. Pātai atu ki tō tākuta mēnā he pātai āu.
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