Kāore e taea te moe? Me mōhio tātou he aha ngā pire moe?

Kāore he mea e whakarihariha ake ana i te hurihuri me te huri i te karaka ina haere koe ki te moe i te pō, tika? He tino mamae te kore moe mō te hinengaro me te tinana. I ngā wā pēnei, ka whakaaro ētahi, "He pai ake mēnā i tangohia e au he pire moe." Engari e mōhio ana rānei tātou he aha ēnei pire moe, he pai, he kino rānei? I tēnei rā, ka kōrerohia tēnei mea.

Hei whakarāpopototanga, he aha ēnei pire moe?

E ai ki te ingoa, he momo rongoā ngā pire moe hei āwhina i a koe kia moe. Mena he mate moe tōu, pērā i te kore moe , ka taea e ēnei rongoā te āwhina i a koe kia tere ake te moe. Ka taea hoki e rātou te āwhina i te tangata e ara pinepine ana i waenganui pō kia noho moe tonu. He maha atu anō ngā ingoa e mōhiotia ana mō ngā pire moe.

• Ngā kaiwhakaora hinengaro
• Ngā rongoā whakangāwari
• Ngā āwhina moe
• Ngā rongoā moe
• Ngā mea whakamarie

Ahakoa he aha te ingoa e karangatia ai rātou, ko tā rātou mahi matua he whakahaere i te mahi a tō roro, he whakamarie i tō tinana, he āwhina hoki i a koe kia moe.

He aha ngā momo pire moe matua?

E toru ngā momo matua o ngā pire moe. He mea nui kia kōrero koe ki tō tākuta i mua i te tango i tētahi o ēnei momo.

He pēhea te mahi a tēnei rongoā i roto i te tinana?

Kāore e rite te mahi a ngā pire moe katoa.

• Pire OTC: Ka mahi ngā rongoā ārai mate pāwera i roto i tēnei hua mā te aukati i tētahi matū (histamine) i roto i tō tātou tinana e āwhina ana kia noho mataara tātou. Ka meinga tātou kia hiamoe.
• Ngā Tāpiringa Taiao: Ko te Melatonin he homoni e whakahaere ana i ngā huringa moe me te ara o te tinana. Mā te tango i te melatonin ki waho ka āwhina i te whakahaere i taua huringa.
• Ngā rongoā whakahaunga: Ka whakaohohia e ngā rongoā pēnei i te benzodiazepines tētahi matū e kiia nei ko te GABA i roto i te roro, e whakangāwari ana i ngā uaua, e whakaiti ana i te manukanuka, ā, e whakaoho ana i te moe. Ka whakaroa tika ngā rongoā-Z i te mahi a te roro.

He aha ngā pānga taha me ngā mōrearea o te tango pire moe?

Kāore e kore he mōrearea o ngā pire moe. He maha ngā mea hei mōhio māu i te wā e whakamahia ana.

Ngā pānga taha e kitea whānuitia ana

He tokomaha te hunga e pāngia ana e te "mate pāwera" i te rā i muri i te tango i ngā pire moe. Arā,

• Te hiamoe i te rā katoa.
• He āhua o te kore mārama , te uaua ki te whakaaro.
• Pōuriuri me te ngaro o te taurite.

Ka taea e tēnei te whakararuraru i ngā mahi o ia rā pēnei i te taraiwa, te haere ki te mahi, me te haere ki te kura.

Hei tāpiritanga, ka puta pea ēnei āhuatanga:

• Te korere, te mate pāwera rānei
• Waha maroke
• Ānini
• ngoikore o te uaua
• Te pikinga ake o te ngongoro me te kino haere o te apnea moe

Ka aha mēnā ka whakamahia mō te wā roa?

Ki te tīmata koe ki te whakamahi i ngā pire moe i ia pō, ka taunga tō tinana ki aua pire. Ko te tikanga tēnei, kāore pea koe e moe me te kore aua pire. Kātahi, ki te ngana koe ki te whakamutu i te tango i aua pire, ka kino haere pea tō hiamoe. Ka kiia tēnei ko te rebound insomnia .

Kaua rawa hoki e tango i ngā pire moe me te waipiro, me ētahi atu rongoā whakangāwari rānei. Mā te mahi pēnei ka taea te nui rawa o te horomanga, tae atu ki te mate.

Ngā mōrearea motuhake o ngā pire rongoā

Ko ētahi pire moe ka hokona kore utu, inā koa ko ngā rongoā-Z , ka pā mai he āhuatanga e kiia nei ko te parasomnia , arā, ko te mahi i ngā mea morearea i a koe e moe ana.

Whakaarohia, ka tango koe i tētahi pire i te pō, ka moe. Ina ara ake koe i te ata, tera pea he toenga kai kei roto i te kīhini, tera pea kua kōrero koe ki tētahi, tera pea kua taraiwa koe i tētahi motuka. Engari kāore koe e mahara ki tētahi o ēnei mea. Ahakoa te āhua nei kei te ara koe ki tētahi, kei te moe katoa tō roro. He āhuatanga tino morearea tēnei.

Ko wai te mea me tino tupato?

• Ngā whaea hapū me ngā whaea whāngai u: Ka pāngia tō pēpi e ngā rongoā katoa e tangohia ana e koe. Nō reira, kaua e tango i ngā pire moe, i ngā tāpiringa taiao rānei, me te kore e kōrero tuatahi ki tō tākuta.
• Tamariki nohinohi: Ka hoatu e ētahi mātua he rongoā moe ki ā rātou tamariki, ka taea te hoko kore utu. Kāore ēnei e whakaaetia kia whakamahia e ngā tamariki. He nui te tūponotanga ka nui rawa te horopeta o te rongoā ki te tamaiti. Nō reira, kaua e hoatu tetahi mea me te kore e kōrero tuatahi ki tētahi tākuta tamariki .
• Kaumātua (neke atu i te 65 tau): I a koe e pakeke haere ana, ka roa ake te noho o tēnei rongoā ki roto i tō tinana. Ka raru pea te hinengaro, ka raru te mahara, ka ngaro te taurite. Ka piki ake pea te tūponotanga o te hinga me te whati o te wheua.
• Ngā tūroro manawa me ngā tūroro mate pukupuku: He mea noa te kore moe i roto i ēnei āhuatanga. Heoi, he maha ngā tākuta e kī ana kia whakamātauria ngā huringa āhua noho me te rongoā whanonga hinengaro (CBT) i mua i te tuku pire moe.

Kāore he huarahi hei moe pai ai me te kore he pire moe?

He pono tērā. He nui ake te haumaru me te whai hua o te mahi i ēnei mea i te wā roa atu i te whakamahi i ngā rongoā. Ko te tikanga o tēnei ko te Cognitive Behavioral Therapy (CBT) . Kōrero ki tō tākuta mō tēnei.

Hei tāpiri, whai i ēnei tikanga:

• Āta karohia ngā kai taumaha me te waipiro i mua i te haerenga ki te moenga.
• Whakaitihia te kai kawheine (kawhe, tī, tiakarete, ētahi inu ngohengohe) i te roanga o te rā, inā koa i te ahiahi.
• Ki te kai paipa koe, kati.
• Whakarongo ki ngā waiata marino, pānui pukapuka, whakaaroaro rānei i mua i te moe.
• Kati te whakamahi i tō waea pūkoro, papahiko, pouaka whakaata rānei i te iti rawa 30 meneti i mua i te haerenga ki te moe.
• Kia kaha te tinana i te awatea. Whakakorikori tinana.
• Whakamātauria te haere ki te moe me te ara ake i te wā kotahi i ia rā, ahakoa i ngā wiki mutunga .
• Me hanga tō rūma moe hei wāhi pōuri, marino, me te hauhautanga.

Āhea koe me toro atu ki te tākuta?

Mena kei te whakamahi koe i ngā pire moe, ā, kei a koe ēnei tohu, me toro atu ki te tākuta tonu.

• Ki te mea kei te pāngia koe e te ngenge tonu.
• Mena he pōhēhētanga tōu, he raruraru rānei ki te mahara.
• Ki te mahi koe i ngā mea rerekē i a koe e moe ana (ngā whanonga parasomnia).
• Mena he uaua ki a koe te arotahi ki ngā mahi pēnei i te taraiwa.
• Mena he nui te mamae o tō puku.

Mēnā ka nui rawa te horopeta, haere tonu ki te Tari Whawhati Tata (ETU) o te hōhipera tata. Mēnā e tika ana, ka taea hoki e koe te waea atu ki te Pokapū Mōhiohio Paitini ā-Motu i te Hōhipera ā-Motu o Colombo mō ētahi tohutohu.