E hia te nui o te moe e hiahiatia ana e koe? (Ngā Hiahia Moe a ngā Taiohi) Me kōrero tātou mō tēnei!

I tēnei rā ka kōrero tātou mō tētahi kaupapa tino nui māu. Ko te moe. Ina koa mō tētahi taitamariki pērā i a koe, te hiranga o te moe, te nui o te moe e hiahiatia ana e koe, he aha i ētahi wā kāore e taea e koe te moe nui, me ngā mea ka taea e koe te mahi hei moe pai. Nā te mea, pērā i te whakarite mō tētahi whakamātautau, te whakaaro rānei mō te toa i tētahi kēmu, he mea nui te moe pai mō tō angitu i te ao.

He aha koutou te hunga rangatahi kāore e moe nui ana?

He maha ngā amuamu a ngā tamariki nohinohi ki ngā pakeke mō te noho ara roa i te pō, te ara roa ki te kura, ā, i ētahi wā ka moe i te akomanga. Engari ko te pono, he rerekē te āhua o ō koutou moe i ō ngā tamariki nohinohi me ngā pakeke.

I a koe e tamariki ana, kei te whakatūhia anō te karaka koiora o tō tinana, e kiia nei e tātou ko te " Circadian Rhythm ". Whakaarohia pēnei: ​​kei roto i tō tinana he karaka e kī ana ki a koe āhea koe e moe ai, āhea hoki koe e ara ake ai. I a koe e tamariki ana, ka hoki whakamuri tēnei karaka. Ko te tikanga ka tīmata koe ki te moe i muri mai i te pō, ā, ka ara ake i muri ake i te ata.

Ko te take matua mō tēnei ko te homoni `(Melatonin)` e hangaia ana e tō roro. He rite tēnei `(Melatonin)` ki tētahi tohu e karanga ana i a koe kia moe. He nui ake te tukunga o tēnei homoni i roto i tō tinana i te pō, i muri ake i ngā tamariki me ngā pakeke. Nō reira, nā tēnei, he uaua ake te moe.

Nā tēnei huringa koiora, he wā tino pukumahi koe i tō ao.

• He nui te pēhanga kia angitu ai koe i te kura.
• He uaua ki te anga whakamua me te kore e ako.
• Hei tāpiritanga, tera pea kei te mahi hākinakina koe, kei te mahi i ētahi atu mahi o waho, ā, tera pea kei te mahi i tētahi mahi iti hei whiwhi moni tāpiri. Me kimi wā koe mō ēnei mea katoa.

Ko tētahi atu raruraru nui ko te whakamahinga o ngā taputapu hiko . Tō waea pūkoro, papahiko, rorohiko… mā te mārama o ēnei e kī atu ki tō roro, “He awatea tonu, kia mataara.” Nō reira, mā te tuku karere kuputuhi me ō hoa, te tākaro kēmu, te mātaki ataata, me ērā atu tae noa ki te pō roa ka roa ake te moe. Whakaarohia, mēnā kei te whakamahi koe i tō waea pūkoro tae noa ki te 11 i te pō, me pēhea e tere ai tō moe i muri i tērā?

Ahakoa ēnei mea katoa, tera anō tētahi atu take e kore ai koe e moe i ngā hāora wawe o te ata ina tīmata te kura. Tērā pea ka ara ake koe i muri i te waenganui pō, ā, me ara ake koe i te 6, i te 7 rānei i te ata ki te haere ki te kura. Ko te tikanga kei te iti ake tō moe i te 6, i te 7 rānei hāora. Ahakoa te ahua nei kāore he raruraru nui o te ngaronga o ētahi hāora moe i te rā, i te roanga o te wā, ka arahi pea tēnei ki te korenga o te moe .

He aha te hiranga o te moe?

Ehara i te mea he huarahi whakangāwari noa iho te moe i tō tinana me tō hinengaro. He mea nui kia pai ai tō mahi. Hei taiohi, me moe koe mō ēnei take:

• Kia arotahi, kia pai hoki te ako i te kura: Ina nui tō moe, ka māmā ake ki a koe te maumahara ki ngā akoranga, te ako i ngā mea hou, me te aro nui ki te akomanga.
• Whakapai ake i ō pūkenga hākinakina: Mā te moe pai i te pō ka piki ake tō kaha, tō tere, me tō wā urupare. Pērā i te moe pai i te pō i mua i te whakataetae kirikiti, ka taea e koe te mahi i tō mahi tino pai i te aonga ake.
• Te tipu me te whanake i te āhua noa: Ko ngā homoni tipu o tō tinana ka tukuna i te nuinga o te wā i te wā moe. Nō reira, he mea tino nui te moe mō tō teitei me te tipu o tō tinana.
• Kia ora: Mā te moe nui ka whakapakari i tō pūnaha ārai mate , ā, ka whakaiti i te tūponotanga o te pāngia e te mate .

Ka aha mēnā kāore koe e moe nui? Tērā pea ka pā mai he maha ngā raruraru kāore e taea te whakaaro.

Me titiro tātou ki ētahi o ngā āhuatanga ka pā mai mēnā kāore koe e nui te moe:

• Tērā pea ka heke ō māka i a koe e ako ana.
• Tērā pea ka pāngia ngā whanaungatanga ki ngā hoa me te whānau (nā te mea ka taea e te kore moe te whakararuraru me te manukanuka).
• Ka taea e te taraiwa hiamoe te whakararu i ngā aituā motuka kino. He mea tino morearea tēnei.
• Ki te kore koe e moe nui mō te wā roa, arā, ki te mea he ngoikore tō moe mau tonu, ka puta pea ēnei raruraru hauora:
• Ko ētahi raruraru hauora, hei tauira , te mate ngakau me te momona .
• Ka heke te ātete ki te mate (ka heke te ārai mate).
• Ngā raruraru hinengaro, hei tauira , te pouriTērā pea ka ara ake, ka piki ake rānei ngā āhuatanga pēnei.

Me pēhea taku mōhio kei te nui taku moe?

Ahakoa kei te whakaaro koe, "Āe… he pai taku moe," me nui ake pea tō moe. Tirohia mēnā ka pā ēnei mea ki a koe:

• He uaua ki te ara ake i te ata? Kei te hiahia koe ki te moe roa ake ahakoa kua tangi te whakaoho?
• He uaua ki a koe te arotahi ki ngā mea? Kei te whakaaro koe kāore e taea e koe te arotahi i a koe e ako ana, e mahi ana rānei i roto i te akomanga?
• Ka moe koe i roto i te akomanga?
• He ngawari tō riri, he manukanuka tonu koe, he pouri rānei?

Mena he mea noa ēnei ki a koe, me nui ake pea tō moe. I te toharite, e 8 ki te 10 hāora te moe o te taiohi pēnei i a koe i te pō .

Me pēhea taku moe pai ake?

Āe, me pēhea tātou e kimi ai i tētahi otinga mō tēnei raruraru moe? Anei ētahi mea hei whakamātau māu, mā ēnei koe e āwhina kia pai ai tō moe i te pō.

Whakaritea he wā pumau mō te moe me te oho ake.

Whakamātauria te haere ki te moe me te ara ake i te wā kotahi i ia rā. Ahakoa i ngā wiki mutunga, kaua e neke atu i te kotahi, e rua rānei hāora mai i tēnei wā. Mā tēnei ka āwhina i tō karaka tinana (Circadian Rhythm) ki te tīmata ki te mahi tika.

Whakakorikori tinana.

Mā te whakakorikori tinana i ia rā ka pai ake tō moe. Heoi, kaua e whakakorikori tinana i mua tonu i te moe . Nā te mea ka whakaohooho te whakakorikori tinana i tō tinana, ka uaua ake te moe. He whakaaro pai te whakakorikori tinana i te 4, i te 5 rānei i te ahiahi.

Kaua e kai i ngā mea kei roto ko te "kawheine" i te pō.

Āta karohia te inu i ngā inu kei roto te `(Caffeine)` pērā i te kawhe, te tī, me te houra tunutunu i muri i te tina. He mea whakaoho te `(Caffeine)`, ā, ka taea te whakararuraru i tō moe. Waihoki, ko te momi hikareti me te `( Vaping )` (kei roto te `(Nicotine)`) i te ahiahi, me te inu waipiro, ka taea te whakararuraru i tō moe, ā, ka uaua ake te moe.

Waihangahia he taiao marino, whakapouritia ngā rama.

Ko te mārama te tohu a tō roro kua tae ki te wā hei ara ake. Nō reira, me karo i ngā mārama kanapa (tae atu ki ngā waea pūkoro, ngā papahikohiko, me ngā mata rorohiko) i mua i tō haerenga ki te moe. Mā te whakarongo ki ngā waiata marino, te whakaaroaro rānei, ka āwhina i tō tinana kia marino, kia rite hoki mō te moe.

Waiho ngā taputapu hiko ki te taha.

Kati te whakamahi i tō waea (tae atu ki te tuku karere kuputuhi), papahiko, rorohiko, me te pouaka whakaata i te iti rawa i te haora i mua i te moe . Ka whakaitihia e te mārama kikorangi o ēnei tō whakaputanga o te homoni `(Melatonin)`, arā, ka whakaroa i te moe.

Kaua e moe nui rawa i te awatea.

Mā te moe roa atu i te 30 meneti i te awatea, me te moe tata rawa ki te wā moe, ka roa ake te moe i te pō. He pai te "moe poto" (tata ki te 20 meneti) i te awatea, nā te mea ka āwhina i a koe kia hou ake te wairua.

Waihangahia he taiao e pai ai te moe

Ko te moe pai rawa atu ka tutuki i roto i te rūma pōuri, paku mātao . Mena he haruru kei roto i tō taiao, ka taea e koe te whakamahi i te "mīhini haruru mā" (he taupānga rite rānei) hei whakaiti i aua haruru. Whakarongo rānei ki ngā oro taiao (pēnei i te haruru o te awa, te haruru o ngā rau). Kia ma ō whāriki moenga, ā, whakamahia he urunga whakamarie.

Ngā mea hei maumahara māu i tēnei katoa (Karere hei tango ki te kāinga)

Ki te kī māmā noa iho, mō tētahi o tō tau, ehara te moe pai i te mea papai, engari he mea e tika ana .

He mea nui te moe nui mō te mahi a tō roro, te hauora tinana, te oranga hinengaro, me te kaha ki te whakaoti angitu i ngā mahi o ia rā.

• Ko tāu whāinga kia 8-10 hāora moe i te pō.
• Whakatūria he wā moe ōrite. Mā tēnei ka āwhina i te pupuri i te karaka o tō tinana kia tika.
• Kaua e whakamahi i ngā taputapu hiko i mua i te moe. He rerekētanga nui tēnei.
• Me hanga tō rūma moe hei wāhi e tika ana mō te moe. He wāhi pōuri, he wāhi marino, he wāhi hauhautanga hoki.

Ki te tāpirihia ēnei tikanga ki tō oranga, ka rongo koe i te hou me te harikoa o tō rā. Ki te pā mai he raruraru ki a koe, kaua e wareware ki te kōrero ki tētahi pakeke pono, ki tētahi tākuta rānei. Kia pai tō rā!