He uaua ki a koe te moe i te pō nā te mamae o te tuara? (Mamae o te tuara) Me kōrero tātou mō tēnei!

He uaua te noho i te rā me te mamae o te tuara . Engari he uaua ake te moe pai i te pō. E hia ngā wā ka huripokitia e koe i runga i te moenga, kāore e kitea he tūranga pai hei takoto? I ētahi wā ka tino mamae koe, ā, kāore e taea e koe te ara ake i te moenga, te eke rānei ki runga? He tino hoha tēnei mate.

Engari e mōhio ana tātou katoa ki te hiranga o te moe pai ki tō tātou hauora whānui. Kua kitea e ngā rangahau he 18-23 meneti te roa o te moe a te hunga he pai te kounga o te oranga i te hunga kāore i te tino makona ki tō rātou hauora. Waihoki, ko te kore e nui te moe ka whakanui ake i tō aro ki te mamae. Nō reira, he rite te mamae o te tuara me te kore moe ki tētahi porowhita kino e hono tahi ana. I tēnei rā, me kōrero tātou me pēhea te puta atu i tēnei porowhita kino me te moe pai me te mamae o te tuara.

1. Kimihia te tūnga moe e pai ana ki a koe.

Ka āwhina ētahi tūnga moe ki te whakaiti i te mamae o tō tuara, nō reira ngana ki te kimi i te mea e tino whakamarie ana mōu. He pai te moe me te urunga i waenganui i ō waewae, i raro rānei i ō waewae hei tautoko atu.

• Mena he taha tō moe: Moe me te urunga i waenganui i ō turi, me te piko paku o ō turi ki tō uma. Mā tēnei ka āwhina kia tū tika ō hope, ō papa, me tō tuaiwi .
• Ki te moe koe i runga i tō tuara (சித): Whakatakotoria he urunga ki raro i ō turi. Tērā atu rānei, pōkaihia he tauera iti ka whakatakoto ki raro i tō tuara, ki te wāhi e piko paku ana. Mā tēnei ka tautoko pai i tō tuara.
• Kaua e moe i runga i tō puku: Koinei te tūranga e tino pēhi ana i tō tuara. Nō reira, kaua e moe i tēnei tūranga i ngā wā katoa e taea ana. Ki te kore e taea e koe te moe i tētahi atu ara, whakatakotoria he urunga ki raro i tō puku. Mā tēnei ka iti ake te pēhitanga ki tō tuara.

2. He mea tino nui te whiriwhiri i tētahi moenga pai.

I te toharite, me whakaaro koe ki te whakakapi i tō moenga i ia 6-8 tau. Tērā pea ka hiahia koe ki tētahi moenga hou hei tautoko me te whakamarie ake. I kitea i tētahi rangahau e 63% o te hunga i kī he nui te whakaoranga o te mamae o te tuara i muri i te huri ki tētahi moenga hou.

Mena kei a koe te tahua mō tētahi moenga hou, kaua e wehi ki te haere ki te toa ka "whakamātau" i ētahi moenga. Tangohia ō hu, takoto ki tō tūranga moe mō ētahi meneti, ka tirohia mēnā he nui te tautoko a te moenga hei pupuri i tō tuaiwi ki te tūranga kotahi e moe ana koe.

Ko te momo moenga e pai ana ki a koe, kei runga i te āhua o tō tinana .

• Mena he whānui ake ō hope i tō hope, he pai ake pea te moenga ngohengohe ake nā te mea ka taea e koe te pupuri i tō tuaiwi kia tika.
• Ki te tika ō hope me tō tuaiwi, he pai ake pea te moenga mārō ake . Ka nui ake te tautoko i a koe.

I mua, i kī ngā tākuta kia whakamahia ngā moenga mārō. Engari ināianei kua whakaatuhia e ngā rangahau he nui ake te mamae o te hunga e moe ana i runga i ngā moenga tino mārō. Waihoki, he raruraru anō hoki ngā moenga ngohengohe rawa. Ka taea e rātou te totohu i ngā hononga, ā, ka nui ake te mamae.

3. Kia tino tupato i te piki me te heke i te moenga.

Ahakoa te āhua māmā noa iho tēnei, he mea tino nui. Mā te piko whakamua i te hope, me te nekeneke ohorere, ka kino ake te mamae o tō tuara.

Tikanga tika:

1. Ina ara ake koe i te moenga, tahuri ki tetahi taha i te tuatahi.

2. Kātahi, pēhia ō ringaringa ki te moenga, ka hiki ake i tō tinana .

3. Nā, e te rangatira, whakatakotoria ō waewae ki runga i te papa, ka whakatika i te moenga.

4. Ina moe koe i te pō, me mahi anō i te tukanga kotahi ki tērā taha.

4. Whakakahangia ō uaua matua

He huarahi pai te whakakori tinana auau hei whakapai ake i te kounga o te moe, engari ko ngā whakakori tinana e whakapakari ana i ō uaua 'uho', inā koa ko ngā uaua o tō puku, hope, tuara o raro, me te papa, ka āwhina i te whakaiti i te mamae o te tuara.

Ina kaha, ina ngāwari hoki ēnei uaua, ka whakaitihia ngā āhuatanga pēnei i te mamae o te tuara i te pō me te piri ohorere o ngā uaua. He mahi pai te tū "Plank" mō tēnei. Whakatakotoria ō ringa ki runga i te papa i raro tonu i ō pakihiwi, totorohia ō waewae kia tika, kia kotahi te rārangi tika o tō tinana. Ngāna ki te pupuri i tēnei tū mō te 15-30 hēkona i te tuatahi.

5. Me mahi tātou i ētahi mahi yoga māmā i mua i te moe?

Kua whakaatuhia e ngā rangahau mā te mahi yoga, te totoro rānei i ngā korikori tinana ka āwhina i te whakaiti i te mamae o te tuara. Ka taea hoki e ia te whakaiti i ō taumata ahotea, ā, ka pai ake tō moe.

6. Tērā pea ka āwhina te rongoā.

Tērā ētahi rongoā hei āwhina i a koe ki te moe, me te whakaiti hoki i te mamae o te tuara. Engari me whakamahi noa ēnei hei wāhanga o tētahi mahere maimoatanga katoa, ā, me whai tohutohu noa iho i te tākuta. Ka tino kino te tango rongoā i a koe anō.

7. Whakawhanakehia ētahi tikanga pai mō te wā moe

Ngāna kia moe i te wā kotahi i ia rā. Mahia ētahi mahi i mua i tō haerenga ki te moe. Hei tauira, whakatūria he whakaoho, kakahuria ōu kākahu, parai i ō niho, me ētahi atu . Kaua e pānui pukapuka, e mahi, e mātaki pouaka whakaata rānei i te moenga. Whakangunguhia tō roro kia whakaaro he wāhi moe noa iho tō moenga.

8. Whakaitihia te ahotea

Ko te ahotea tētahi tino take o te kore moe. He hononga anō hoki kei waenganui i te ahotea me te mamae o te tuara. Nō reira, kimihia he huarahi hei whakangā me te whakahaere i tō ahotea. Kaua e inu waipiro hei whakahaere i ō kare ā-roto, nā te mea ka kino noa iho tō moe. Whakamātauria ngā mahi pēnei i te whakakori tinana māmā me te whakaaroaro.

9. Kaua e mutu te whakamātau!

Ko te huarahi pai ki te moe pai i te pō ko te whakakore i tō mamae tuara. Engari kāore e taea i ngā wā katoa. Me rongoā pea e koe ētahi atu āhuatanga e pā ana ki tō moe me tō mamae, pērā i te manukanuka me te pouri. He maha ngā tāngata e manawanui ana ki te mamae. Engari kia mahara, ka taea te rongoā i te mamae. Nō reira kaua e whakarērea te kimi i tētahi maimoatanga e pai ana mōu. Kōrerohia ki tō tākuta mō tēnei mea.