Ina moe koe i te pō, ka hurihuri koe, engari kāore e taea te moe? Kei te tere haere tō mahunga, ā, kei te tere haere te wā... He raruraru tēnei e pā ana ki te tini tāngata. Nō reira, i tēnei wā, ka whakaaro ētahi tāngata, 'Me i taea e au te hoko noa i tētahi pire moe mai i te whare rongoā, ka tango, ka moe.' Ahakoa kei te whakaaro koe pēnā, ehara ngā pire moe i te mea ka taea e koe te whakamahi i tāu e pai ai. I tēnei rā, me kōrero tātou mō ēnei pire moe, ō rātou painga me ō rātou huakore, me ngā mea me mōhio koe i mua i te whakamahinga.
Calculate regular sleep cycles based on bedtime or wake up time
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 raruraru tōu ki te kore moe , ka taea e koe te whakamahi i ēnei rongoā hei āwhina i a koe kia moe. Ka taea hoki e rātou te āwhina i te tangata e ara pinepine ana i waenganui pō kia noho moe tonu. Ka kiia hoki ēnei he rongoā whakamoe, he rongoā whakamoe rānei.
Ki te kī ngāwari, ka whakahaere ēnei i te mahi a tō roro, ā, ka meinga koe kia hiamoe.
He aha ngā momo pire moe matua?
E toru ngā momo pire moe e taea te wehewehe. He mea nui kia kōrero koe ki tō tākuta i mua i te whakamahinga o tētahi o ēnei momo.
| Momo pire moe | He whakaahuatanga māmā |
|---|---|
| Ngā pire kore-utu (OTC) | Ka taea e koe te tiki i ēnei mai i te whare rongoā, kāore he whakahaunga. Kei roto i te nuinga o ēnei he antihistamine, he momo rongoā mate pāwera. Ka taea e tēnei te whakamoe i a koe. Heoi, ehara i te mea pai te whakamahi tonu i ēnei. |
| Ngā Tāpiringa Taiao | Ka whakamahi ētahi tāngata i ngā tāpiringa taiao pērā i te melatonin, i te valerian rānei. Ko te melatonin he homoni e hangaia ana e ō tātou tinana hei āwhina i a tātou ki te moe. Ahakoa e kiia ana ēnei he 'taiao', ka taea e rātou te taunekeneke me ētahi atu rongoā e tangohia ana e koe. Nō reira kaua e tangohia me te kore e kōrero tuatahi ki te tākuta. |
| Ngā Pire Whakahaunga | He kaha ake ēnei i ētahi atu momo. Ka taea anake te tango mēnā ka tohua e te tākuta. Nā te mea ka taea te whakawara, he poto noa te wā e tohua ai e ngā tākuta. Ko ngā benzodiazepine me ngā Z-drugs he tauira o tēnei momo. |
Ko te mea nui: Ahakoa ka taea e koe te hoko i tētahi pire moe i te whare rongoā, kaua e tīmata ki te whakamahi me te kore e kōrero ki tō tākuta. Ka taea e ēnei te taunekeneke me ētahi atu mate hauora kei a koe (hei tauira, te mate huango, te mate ngakau).
Complete bioactive daily multivitamin with methylated B-vitamins (5-MTHF & Methylcobalamin), Vitamin D3/K2, Albion chelated minerals, and antioxidants for whole-body physiology.
View Clinical Details →Me ako anō hoki tātou mō ngā pānga taha o ngā pire moe.
Ka pā mai pea ngā pānga kino ohorere i ētahi wā nā te whakamahi i ngā pire moe. He mea nui kia mōhio koe ki ēnei.
Ngā pānga taha e kitea whānuitia ana
He tokomaha te hunga ka pāngia e te "hangover" i te aonga ake i muri i te tango i te pire moe. Ko te tikanga o tēnei , tera pea ka hiamoe tonu koe, ka pōuri, ka māuiui, ka ngoikore hoki i te aonga ake . Ka uaua pea tēnei ki a koe te taraiwa, te mahi, te mahi rānei i ētahi atu mahi o ia rā.
Ko ētahi atu pānga taha ko:
- Waha maroke
- Ānini
- Te korere, te mate pāwera rānei
- Hau , pupuhi, me te whakapairuaki
- ngoikore o te uaua
- Te kino haere o te ngongoro me te apnea moe
Ngā mōrearea o te whakamahinga mō te wā roa
Ki te inu tonu koe i ngā pire moe i ia pō, ka tīmata tō tinana ki te whakawhirinaki ki aua pire. Kātahi, ina mutu tō inu i ngā pire, tera pea ka kino ake tō moe i tō mua. Ka kiia tēnei ko te "rebound insomnia".
Kaua rawa e inu waipiro me ngā pire moe. He tino morearea. Waihoki, mā te whakakotahi i ēnei me ētahi atu rongoā whakamoe e tangohia ana e koe ka nui ake te tūponotanga o te nui rawa o te rongoā. Ki te tupu tēnā, ka mate pea koe.
Ka taea e ētahi pire moe kaha te whakaputa i tētahi āhuatanga e kiia nei ko te parasomnia . Ko te tikanga tēnei ka mahi koe i ngā mea i a koe e moe ana, kāore koe e mōhio. Hei tauira, ka hikoi koe i te moe, ka kai, ka kōrero, ā, i ētahi wā ka taraiwa koe. Ina ara ake koe, kāore koe e mahara ki tētahi o ēnei mea. He āhuatanga tino morearea tēnei.
Ko wai te mea tika kia tino tupato?
He nui ake te mōrearea o te whakamahi i ngā pire moe mō ētahi tāngata i ētahi atu.
- Ngā kaumātua: He tino mōrearea ngā pire moe mō te hunga neke atu i te 65 tau te pakeke. Nā te mea ka roa ake te noho o ngā rongoā ki roto i ō rātou tinana, ka raru pea te hinengaro, ka raru te mahara, ka ngaro te mana whakahaere tinana, ka hinga ai. Nō reira, he pai ake te whakamātau i ngā tikanga kore rongoā i te tuatahi.
- 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 me te kore e kōrero tuatahi ki tō tākuta.
- Tamariki nohinohi: Ka hoatu e ētahi mātua he rongoā antihistamine kore utu ki ā rātou tamariki hei āwhina i a rātou ki te moe. He tino morearea tēnei, ā, he hē hoki. Kāore ēnei rongoā i te whakaaetia kia whakamahia e ngā tamariki. Waihoki, he nui te mōrearea o te nui rawa o te horopeta i roto i ngā tamariki. Mena kei te raru tō tamaiti ki te moe, tirohia he tākuta tamariki.
- Ngā tāngata whai mate hauora kē atu: Me kōrero te hunga whai mate hauora kē atu pēnei i te mate manawa, te mate pukupuku, te mate tākihi rānei ki tā rātou tākuta i mua i te tango pire moe.
Ngā huarahi hei moe pai me te kore he pire moe
Ina hoki, kua whakaatuhia e ngā rangahau kāore te roa o te moe e puta mai ana i ngā pire moe i te nui e whakaarohia ana e te tangata. Ko te nuinga o te tangata ka moe i te 8-20 meneti i mua atu, ā, ka moe anō mō te hawhe haora pea. Nō reira, he nui ake te whai hua o ngā huringa āhua noho i te whakamahi rongoā.
- Whakatakotoria he wā moe me te wā oho ake: Whakamātauria te haere ki te moe me te oho ake i te wā kotahi, ahakoa i ngā wiki mutunga.
- Waihangahia he taiao moe: Me whakapouri, me marino, me mātao hoki tō rūma moe.
- Kati te titiro ki tō waea pūkoro, papahiko, pouaka whakaata rānei i te hawhe haora i mua i te moenga: Ka whakararuraru te mārama kikorangi o ēnei taputapu i tō moe.
- Kia kaha tonu te mahi i te awatea: Mā te whakakori tinana koe e āwhina kia pai ake te moe, engari kaua e whakakori tinana i te wā e tata rawa ana ki te wā moe.
- Whakaitihia te kawheine me te waipiro: Kaua e inu kawhe, tī, tiakarete, me te cola i muri i te poutumarotanga. Kaua e inu waipiro i mua i te moe.
- Kaua e kai i te puku kī tonu i mua i te moe: He pai te kai māmā.
- Mahia tetahi mea hei whakangā: Mahia tetahi mea i mua i te moe, pēnei i te pānui pukapuka, te whakarongo ki tētahi waiata whakamarie, te whakaaroaro rānei.
- Maimoatanga CBT: Ko te maimoatanga pai rawa atu mō te kore moe ko te Whakaora Whanoke Hinengaro (CBT) . Kōrero ki tō tākuta mō tēnei.
Āhea ahau me toro atu ki te tākuta?
Mena he kai rongoā moe koe, ā, kei a koe ēnei tohu e whai ake nei, me toro atu ki te tākuta tonu:
- Te ngenge nui tonu.
- Ngā raruraru pōhēhē, ngā raruraru mahara rānei.
- Ngā whanonga rerekē pērā i te hikoi moe (Parasomnia).
- Te uaua ki te arotahi ki ngā mea pēnei i te taraiwa.
- Te mamae nui o te puku.
Hei whakamutunga, ki te nui rawa te horomia e koe o te pire moe, o te waipiro rānei, 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.
Karere Tangohia ki te Kāinga
- He otinga rangitahi noa iho ngā pire moe. Ko te mea nui ko te kimi me te rongoā i te pūtake o te raruraru o te kore moe.
- I mua i te whakamahi i tētahi momo pire moe, me kōrero koe ki tō tākuta.
- He tūponotanga kei warangahia, kei whakawhirinaki hoki ki ngā pire moe, nō reira he poto noa te wā e taunakihia ana kia whakamahia.
- Kaua rawa e inu i te waipiro, i ētahi atu rongoā moe rānei me ngā pire moe. He tino morearea.
- He maha ngā wā, mā ngā panonitanga ngāwari ki te āhua noho me ngā tikanga moe ka pai ake tō moe, me te kore rongoā.
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