He maha ngā wā ka ngenge koe i muri i te whakapau i tō rā katoa ki tō waea pūkoro, ki tō pona rānei? Kei te kite koe i a koe anō e noho ana i te pō roa, e kōrero ana ki ō hoa, e tirotiro ana rānei i ngā pāpāho pāpori, ā, ka ngenge rawa koe i te tangi o tō whakaoho ata mō te kura? Kāore koe i te mokemoke—he pakanga noa tēnei mō te tini o ngā taiohi i ēnei rā. I tēnei rā, me kōrero tātou mō te whakahoki mai i tō wā mai i ēnei taputapu matihiko, te hoatu i te okiokinga e tika ana mō tō tinana me tō hinengaro, ā, ka oho ake me te hou. Kua tae ki te wā ki te 'whakaara anō' i tō pūnaha, pērā i te whakaara anō i te rorohiko.
He aha te take e mōrearea ai te whakamahi i ngā hangarau i te pō?
He whakarāpopototanga noa iho, ko te whiwhi karere i te pō ka tino whakararuraru i tō moe. Whakaarohia kei roto koe i te moe hohonu, ā, ka tangi, ka wiri rānei tō waea pūkoro—ka oho ake koe i taua whakamōhiotanga tonu. He maha ngā wā, he uaua ki te hoki ki te moe marino i muri i tērā. Ka taea e tēnei moe pakaru, koretake rānei te whakararu i tō rā katoa e whai ake nei.
- Ngā huringa kare ā-roto: Tērā pea ka kitea koe e pukuriri ana, e tairongo rānei i ngā kare ā-roto.
- Te uaua ki te arotahi: Ka tino uaua ake te mahi i ngā mahi kura ina kore koe e tino mataara.
- Te ngoikore o te mahi tinana: Ka pāngia tō manawanui e te kore okiokinga i te wā e takaro ana, e whakakorikori tinana ana rānei.
- Te ngoikore o te pūnaha ārai mate: Ka taea e te kore moe roa te whakaraerae i tō tinana ki te mate.
He mea nui te noho hono atu ki ngā hoa, engari ki te ngenge rawa koe, ā, kāore e taea e koe te mahi, kāore e taea e koe te noho hei putanga pai rawa atu o koe. Mai i te wā e moe ana koe tae noa ki tō whakaoho o te ata, hoatu he wā okiokinga tika ki ō hangarau—ngā karere kuputuhi, pāpāho pāpori, īmēra, me ngā waea. He mea nui te whakarite i tō okiokinga hei mea nui mō tō hauora tinana me tō māramatanga hinengaro.
Me pēhea te whakamutu i te noho 'ipurangi' me te momotu i te pō?
Nā, me titiro tātou ki ētahi rautaki māmā hei āwhina i a koe ki te whakaweto i ō taputapu hiko i te pō kia tīmata ai ō ata me te hihiko.
1. Takiuru atu i ō taupānga i te pō
I mua i tō haerenga ki te moenga, me whakamātau koe ki te takiuru atu i ō taupānga karere, pāpāho pāpori, me te īmēra. Ki te noho takiuru tonu koe, ka taea e te taenga mai o tētahi whakamōhiotanga i waenganui pō te whakararuraru i tō huringa moe. Ahakoa kāore koe e ara ake, ka taea e te tangi tonu te whakaoho i tō roro kia noho mataara.
"Ki te puta atu ahau, ka puta atu pea aku hoa, ā, ka pai ake tā rātou moe!" – Ae rā. Ina ārahi koe mā te tauira, ka akiakihia ētahi atu kia whai i ō tikanga hauora.
2. Whakawetohia te mana—Kāore e ranea te aratau 'Wīwī'!
Ina tae ki te wā moe, whakawetohia rawatia tō waea. He tokomaha e whakapono ana he rawaka noa te whakanoho i tā rātou waea ki te 'wiriwiri', engari i te ata noho o te pō, he rite tonu te haruru o te waea wiri ki te tangi o te waea. He arai nui tonu tēnei ki te moe pai.
Whakaarohia tēnei: ki te whakawetohia e koe tō waea, tera pea ka whai i te tauira a ō hoa nā te mea kāore he tangata hei kōrero atu i te pō. Tērā pea ka whakatau rātou ki te wehe atu i te rorohiko me te okioki pai. Mā te tango i tēnei mahi, ehara i te mea kei te waihanga noa koe i tētahi tikanga hauora māu ake, engari kei te whakatenatena hoki koe i tētahi mā ō hoa.
3. Whakawetohia ngā taputapu hiko katoa i roto i tō rūma
Ehara i te mea ko tō waea anake te mea nui. Whakamātauria te whakaweto i ngā pona, ngā papahiko, ngā pouaka whakaata, me ngā papatohu petipeti i mua i tō haerenga ki te moe. Kāore e ranea te takiuru noa i ngā taupānga. Ka taea e ngā rama tohu e kimo ana me ngā mata e kanapa ana o ēnei taputapu te whakararuraru i tō kaha ki te moe, nā te mea ka pehia e rātou te hanga o te melatonin, te homoni nui e hiahiatia ana e tō tinana hei whakahaere i tō huringa moe.
Ki te kī ngāwari, me whakangungu tō roro kia hono tō rūma moe ki te moe anake. Koinei te mea ngaro ki te whakatutuki i te okiokinga hōhonu, whakaoraora.
4. Kaua e whakaurua ngā waea me ngā papahiko ki roto i te rūma moe!
Ahakoa he uaua tēnei, ngana ki te mahi. Kaua e uru tō waea me tō papahiko ki roto i tō rūma moe i a koe e moe ana. Hei tauira, waiho kia utua i roto i tētahi atu rūma. I a tō waea e "whakahoki ana" i tana pākahiko i te pō, ka taea e koe te arotahi ki te whakahoki i tō ake "pāhiko tangata" mā te moe pai.
Kia maumahara: Ina kei roto ō taputapu i tētahi atu rūma, ka iti ake te hiahia ki te tirotiro mēnā ka ara ake koe i te pō, ā, ka tere ake tō hoki ki te moe.
Tērā atu anō tētahi painga: ina tangi tō whakaoho i te ata, me ara ake koe i te moenga hei whakaweto i te mea kāore te taputapu i te tata atu. Mā tēnei ka āwhina i a koe ki te tīmata i tō whakaoho o te rā, me te kore e pēhi i te pātene whakaroa.
5. Moe Kounga: Te Mea Ngaro ki tō Kanapa me tō Pūngao!
Ko te moe pai i te pō te huarahi pai rawa atu hei whakarite kia kanapa tō āhua, kia hou tō wairua, kia mau tonu hoki te kaha. He mea nui te moe marino mō te whakaora tinana, te kiri mārama, me ngā mahi hinengaro pēnei i te mahara me te arotahi.
Hei whakarite i tō moe, whakamōhio atu ki ō hoa tō "rāhui matihiko"—te wā e mutu ai tō whakautu ki ngā karere kuputuhi me ngā waea. Ka mōhio wawe rātou kei te tuimotu koe, ā, ka mārama rātou me tatari rātou kia tae ki te ata mō tētahi whakautu.
Ko tētahi atu mahi nui ko te whakaweto i ngā taputapu hangarau katoa i te iti rawa i te kotahi hāora i mua i te moe. Whakamahia taua hāora whakamutunga ki te pānui pukapuka, ki te whakarongo ki ngā waiata marino, ki te kōrero mārie rānei ki tō whānau. Mā ēnei mahi ka whakamarie i tō hinengaro, ka whakarite hoki i tō tinana mō te moe.
He wero te whakaweto i te hiko i te pō?
He pono, ko te momotu i te hangarau i te pō he wero nui pea nā te mea kua taunga kē tātou ki tēnā. Heoi, ki te whakatakoto koe i tētahi wā motuhake hei whakamutu i te whakamahi i ō taputapu—pērā i te rā kati i te kāinga—ka noho hei āhua noa iho i muri i ētahi rā. Mā tēnei ka māmā ake te moe, ā, ka hoatu ki tō roro he "wā whakangāwari kore hangarau" e hiahiatia ana hei whakaora.
Ki te pātai mai ō hoa, "He aha koe te kore ai e ipurangi i te pō?", kaua e mangere ki te whakamahi i tētahi whakamārama - ahakoa te kī "I kī mai ōku mātua/tākuta kia wehe atu ahau" ka whai hua! Ahakoa te take, ko te mea nui ko te whakatairanga i tō hauora me tō moe.
Karere Tangohia ki te Kāinga
E hoa aroha, ka kite koe i te pānga nui o te hangarau ki tō hauora , ki te kore e whakahaerea tika, ki te kounga o tō moe.
- Momotuhia te hononga ki ngā waea pūkoro, ngā papahiko me ngā rorohiko pona i te iti rawa i te haora i mua i te moe.
- Waiho tō rūma moe hei wāhi okiokinga mō te moe anake. Kaua e whakaurua ngā "taonga tākaro hangarau".
- Ehara te moe pai i te mea whakapaipai; he mea nui ia mō te oranga tinana me te hinengaro.
- He huarahi kaha te "Whakaora Mamati" ki te whakaara anō me te whakahauora i a koe anō.
Kia maumahara, i hangaia te hangarau hei whakangawari i ō tātou oranga, ehara i te mea hei whakahaere. Kia whakamahia e tātou i runga i te whakaaro nui kia noho hauora ai, kia harikoa ai hoki. Kia ora ai tātou ki Nirogi Lanka!
Moe, Hangarau, Waea Pūkoro, Pāpāho Pāpori, Hauora Hinengaro, Taiohi, Kore moe
