Kua hoha koe ki te hangarau? Me titiro tātou ki ngā huarahi e rima hei whakaara anō i a koe!

E tino ngenge ana rānei koe i muri i te whakapau i te rā katoa ki tō waea pūkoro, ki tō pona rānei? Ka moe koe i te pō, ka kōrero ki ō hoa, ka panuku i ngā pāpāho pāpori, kātahi ka oho ake i te ata e whai ake nei me te ngenge me te ngenge? Koinei te raruraru e pā ana ki te nuinga o koutou, e te hunga rangatahi, i ēnei rā. Nō reira, i tēnei rā, me kōrero tātou mō te huarahi e taea ai e tātou te whakangā pai i ō tātou tinana me ō tātou hinengaro i a tātou e mahi ana ki ēnei taputapu hangarau, me te tīmata i te rā me te kaha hou, pērā i te 'tīmata anō' i te rorohiko, me pēhea te 'tīmata anō' i a koe anō.

He aha te mea he morearea ai te whakamahi i te hangarau i te pō?

He whakarāpopototanga noa iho, ko te tuku me te whiwhi karere kuputuhi i runga i tō waea i te pō ka tino whakararuraru i tō moe. Whakaarohia, he aha te mea ka tupu mēnā kei te moe tere koe, ā, ka tangi, ka wiri rānei tō waea? Ka whakararuraruhia tō moe, kāore? I ētahi wā, kāore koe e taea te moe anō. Mā tēnei kore moe, te kore moe rānei, ka taea te whakararu i tō rā katoa.

• Ka rerekē tō wairua: ka riri noa koe, ka pōuri koe mō ngā mea iti noa.
• He uaua ki te arotahi ki ngā mahi mātauranga: Kāore ngā mea e akohia ana e koe i te kura e mau tonu ana i roto i tō mahunga.
• I te wā e takaro ana i ngā hākinakina, ka heke ō pūkenga: Kāore e taea e koe te takaro tika nā te ngoikore o tō tinana.
• Tērā pea ka heke te kaha ārai mate o te tinana: ka piki ake te tūponotanga o te whakawhanake i ngā mate.

Ae, he mea nui kia noho hono tonu koe ki ō hoa. Engari ki te ngenge koe, ā, kāore e taea e koe te mahi i tetahi mea, ka aro mai ō hoa ki a koe? Nō reira, mai i te wā e moe ai koe tae noa ki te tangi o tō whakaoho i te ata , whakatā mō āu mahi hangarau – ngā karere kuputuhi, ngā pāpāho pāpori, ngā īmēra, ngā waea – kia pai ai tō moe i te pō, kia pai ai hoki te okiokinga e hiahiatia ana e tō tinana me tō hinengaro.

Me pēhea te whakamutu i te noho tonu ki te ipurangi, me te karo i ngā hangarau i te pō?

Āe, me titiro tātou ki ētahi huarahi māmā hei āwhina i a koe kia matara atu i ēnei taputapu 'hangarau' i te pō, kia tīmata ai te rā me te hou me te hihiko i te ata.

1. Takiuru atu i ngā taupānga i te pō.

I mua i tō haerenga ki te moenga, takiuru atu i ō taupānga karere katoa, taupānga pāpāho pāpori, me ngā taupānga īmēra i runga i tō waea. Whakaarohia, ki te kore koe e takiuru atu, ka taea e te whakamōhiotanga i waenganui pō te whakararuraru i tō moe. Ahakoa kāore koe e ara ake ki te titiro ki tō waea i taua wā, ka tohu te tangi ki tō roro kia ara ake.

"Ina puta atu ahau, tera pea ka puta atu hoki aku hoa, kia moe ai rātou!" – Ae, ka taea tēnā. Ki te waiho koe hei tauira, ka nui ake te tūponotanga ka whai i te tauira a ētahi atu.

2. Whakawetohia te waea – kāore e ranea te huri noa ki te 'wiri'!

Ina tae ki te wā moe, whakawetohia rawatia tō waea. Ki tā ētahi he nui noa iho te whakamahi i te vibrate. Engari,Ahakoa te haruru o tō waea pūkoro e wiri ana i ngā hāora marino o te pō, ka nui te haruru, pērā i te tangi oro. Ka taea hoki e tēnā te whakararuraru i tō moe.

Whakaarohia, ki te whakawetohia e koe tō waea, ka whakawetohia hoki e ō hoa ā rātou waea, ka moe hoki nā te mea kāore he tangata hei kōrero mā rātou i te pō, tika? Nō reira, he tikanga pai tēnei māu, mā ō hoa hoki.

3. Whakawetohia ngā taputapu hiko katoa i roto i tō rūma.

Whakamātauria te whakaweto i ngā taputapu hiko katoa i roto i tō rūma, tae atu ki tō waea pūkoro, pona, papahiko, pouaka whakaata, me ngā papatohu kēmu ataata, i mua i te moe. I ētahi wā, kāore e ranea te takiuru noa i ngā taupānga. Ka taea hoki e ngā rama e kimo ana me ngā mata e kanapa ana o ēnei taputapu te whakauaua i te moe, ā, ka taea e rātou te aukati i te hanga o te melatonin, he homoni e āwhina ana i a koe kia moe.

Hei whakarāpopototanga, me whakaako e koe tō roro he wāhi moe anake tō rūma moe. Ko reira anake ka taea e koe te moe pai, hohonu.

4. Waiho te waea me te papahikohiko i waho o te rūma!

Tērā pea he āhua uaua tēnei, engari ngana ki te taea. Tangohia rawatia tō waea me tō papahiko i tō rūma moe ina haere koe ki te moe i te pō. Hei tauira, waiho i roto i tētahi atu rūma ka utu i te pō. I a koe e utu ana te pākahiko o tō waea, ka taea e koe te utu i te "pākahiko" o tō tinana, arā, kia pai te moe.

Kia maumahara: Ki te waiho ō taputapu hiko ki tētahi atu rūma, kāore pea koe e whakamahi anō i aua taputapu mēnā ka ara ake koe i te pō. Mā tēnei ka tere ake tō moe.

He painga anō tēnei. Ina tangi te whakaoho i te ata, kāore tō waea pūkoro i a koe, nō reira me ara ake koe i te moenga ka whakaweto. Kātahi ka taea e koe te tīmata i te rā me te kore e hiamoe anō.

5. Moe pai – te mea ngaro o tō ataahua me tō ora!

Ko te moe pai te huarahi pai ki te noho ataahua, ki te noho hou, me te noho hihiko. He mea nui te moe pai kia oho ake ai me te hou, kia mā te mata, kia tere ai te maumahara ki ngā mea.

Nō reira, ki te hiahia koe kia moe pai koe, me kōrero wawe ki ō hoa mō te wā ka mutu ai tō tuku karere me tō whakautu waea. Pērā ai, ka mōhio rātou kāore koe e 'ipurangi' i muri i taua wā. Ka mārama hoki rātou me tatari koe kia tae ki te ata kia whakautua ai ā rātou karere.

Ko tētahi atu mea nui ko te 'whakaweto' i ēnei taputapu 'hangarau' katoa i te haora i mua i te moe, arā, whakawetohia, ka waiho ki tahaki. I taua haora, ka taea e koe te pānui pukapuka, te whakarongo ki ngā waiata marino, te kōrero poto rānei ki tō whānau. Mā ēnei mea ka marino tō hinengaro, ka āwhina i a koe ki te whakarite mō te moe.

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He uaua te whakaweto i te 'Hangarau' i te pō?

Ina hoki, he wero nui pea te noho tawhiti atu i ēnei taputapu hangarau i te pō mō ētahi tāngata. Nā te mea kua taunga kē tātou ki tēnei mea ināianei. Heoi, ki te whakaritea e koe he wā motuhake hei whakamutu i te whakamahi i ō taputapu, pērā i te 'rāhui', ā muri iho i tētahi wā, ka noho hei tikanga. Ehara i te mea ka māmā ake te moe mōu, engari ka whai wāhi anō hoki tō roro ki te okioki noa i tēnei 'hangarau' (te wā kore mahi hangarau).

I ētahi wā ka pātai mai ō hoa ki a koe, "He aha koe te kore ai e ipurangi i te pō?" ka taea e koe te teka paku, pēnei i te kī, "Nā ō mātou māmā mātou i kī mai kia pēnei!" Ahakoa pēhea, kāore he aha, ko te mea nui ko te whakaaro ki tō moe.

Karere Tangohia ki te Kāinga

Nō reira, e taku hoa/tuahine/tuākana, e mārama ana pea koe ki te nui o te pānga o tēnei hangarau ki tō tātou hauora , inā koa ki tō tātou moe, ki te kore tātou e whakahaere tika.

• Me matara atu i ngā mea pēnei i te waea pūkoro, ngā papahikohiko, me ngā rorohiko pona i mua i te moe i te pō. Kia kotahi te haora i mua i te moe.
• Me waiho tō rūma moe hei wāhi moe. Kaua e mauria mai ēnei taonga tākaro 'hangarau' ki reira.
• Ehara te moe pai i te mea he taonga noa iho, engari he mea nui hoki mō te oranga tinana me te oranga hinengaro.
• He tino āwhina te 'whakaora mamati', arā, te noho tawhiti atu i ēnei taputapu hangarau mō tētahi wā, ki te 'whakaara anō' me te whakahou i a koe anō.

Kia maumahara, kei konei te hangarau hei whakangawari i ō tātou oranga, ehara i te mea hei whakahaere. Nō reira, kia whakamahia e tātou katoa me te whakaaro nui, kia noho hauora, kia harikoa hoki! Kia ora koutou!