E te hunga rangatahi, he raruraru moe anō hoki tō koutou i te pō? (Ngā Raru Moe Noa) Me kōrero tātou mō tēnei!

He raruraru nui tōu i ētahi wā, arā, te kore e taea te moe i te pō? Ahakoa e hiahia ana koe ki te moe pai, tera ētahi wā kāore e taea e koe te moe ina katia ō kanohi, tika? He mea noa tēnei mō te tini o koutou, e te hunga rangatahi. Heoi, ehara tēnei kore moe i te mea pai. Nā te mea, ki te kore koe e moe nui, ka pā ki ngā mahi kura, ki ngā tākaro, me ngā mea katoa. Ehara i te mea koinā anake, ka taea hoki e koe te pōuri, te pouri noa iho, ā, i ētahi wā ka pōuri, ka manukanuka hoki. Waihoki, i mōhio koe ko ngā rangatahi e taraiwa ana me te kore e moe nui ka nui ake te tūponotanga ka pāngia e ngā aituā? Nō reira, me kōrero tātou mō tēnei moe me ngā raruraru e pā ana ki tēnei moe i ēnei rā.

He aha koutou e te hunga rangatahi ka uaua ai te moe?

Ki te kī māmā noa, e pā ana ēnei raruraru moe ki ngā huringa o tō tinana i a koe e pakeke haere ana.

I te nuinga o te wā, e hiahia ana te taiohi pēnei i a koe ki te moe i waenga i te 8 me te 10 hāora ia rā. Whakaarohia, ki te ara ake koe i te 6 i te ata mō te kura, me noho koe ki te moenga i te 10 i te pō, tika? Engari ko te pono, ko te nuinga o ngā taiohi kāore e moe i taua wā. Ko te take matua mō tēnā, he rerekē te āhua o te mahi a tō roro i tō pakeketanga.

Hei whakamārama, ka tīmata te mahi a te karaka moe o roto o tō tinana i muri tata mai. Ko te tikanga ka tīmata tō roro ki te whakaputa i te homoni melatonin , e āwhina ana i a koe ki te moe i te pō, ki te whakaritea ki ngā tamariki me ngā pakeke. He matū taiao tēnei melatonin e whakahaere ana i tā tātou moe, e āwhina ana hoki i a tātou kia moe. Nō reira, nā te mea ka hangaia i te pō, ka uaua ki a koe te moe wawe.

I ētahi wā, he tino kino rawa te whakaroa o te huringa moe-ara, ā, ka pā kino ki te mahi o te awatea. Ina tupu tēnei, ka kiia e tātou ko te "Delayed Sleep Phase Syndrome" e kīia ana rānei e ētahi, ko te "night owl syndrome".

Ehara i te mea koinei anake te take e kore ai koe e moe. Ko tētahi atu mea ko te mārama kanapa , inā koa ko te mārama kikorangi e puta mai ana i ngā taputapu hiko pēnei i te waea, te papahiko, me te rorohiko. Ka whakaroa hoki tēnei mārama kikorangi i te hanga o te homoni `(Melatonin)`. Kātahi ka uaua ake te moe. Whakaarohia, ki te whakamahi koe i tō waea i mua i te haere ki te moe, ka tae te karere ki tō roro "kāore anō kia pō, kia mataara tonu."

He aha te kore moe?

He raruraru te kore moe mō te tini o te tangata – arā, ko te kore e taea te moe , te ara ake rānei i te wā e moe ana. He maha ngā take ka pā mai ai tēnei. Hei tauira:

• Mena he mate tinana tōu, he māuiui rānei (whakaarohia he makariri)(He ihu pupuhi pea, he ānini, he mamae rānei).
• Mena kāore i te pai te taiao moe (he wera rawa, he makariri rawa rānei te rūma, he nui rawa te māramatanga, he nui rawa te haruru, me ētahi atu).
• Mena kei te pāngia koe e te ahotea, te manukanuka rānei (te whakaaro ki ngā mahi kura, ngā raruraru me ngā hoa, ngā raruraru i te kāinga, me ētahi atu).
• Ngā raruraru hauora hinengaro , hei tauira, ngā āhuatanga pēnei i te pouri , te mate ahotea muri-traumatic rānei (PTSD) .
• Ētahi mate tinana.
• Ētahi rongoā.
• Ngā whanonga moe kino (hei tauira, te noho ki te waea i te pō roa, te moe nui rawa i te awatea).

He mea noa te kore moe mō te rā kotahi, e rua rānei i ia wā. Heoi, ki te pāngia koe e tēnei momo kore moe mō ngā rā maha o te wiki, mō ngā marama hoki, me kōrero koe ki te tākuta.

He aha atu ngā raruraru moe ka pā mai pea ki a koutou, e te hunga rangatahi?

Haunga te kore moe, he maha atu anō ngā raruraru moe .

`(Te Mate Nekehanga o ngā Waewae Ā-Wā)` me te `(Te Mate Waewae Kore Whakangā)`

Ko ētahi o ngā taiohi ka wiriwiri, ka rūrū hoki ō rātou waewae me ō rātou ringa i te pō. Ka kiia tēnei ko te '(Periodic Limb Movement Disorder)' . Ko ētahi, inā koa i te pō, ka rongo rātou i te ngenge, te wera, te ngoikore, te tō rānei i roto i ō rātou waewae. Ka kiia tēnei ko te '( Restless Legs Syndrome )' . Nā ēnei āhuatanga e rua ka kore ai rātou e moe pai i te pō, ā, ka haukotia tā rātou moe. Nō reira, ka tino ngenge rātou i te awatea, ka riri, ā, ka uaua ki te arotahi. Tērā pea ka pāngia ētahi taiohi e ēnei āhuatanga e rua.

`(Te Apnea Moe Ārai)`

I mōhio koe ka mutu te manawa o ētahi tāngata mō tētahi wā i a rātou e moe ana? Ko te ingoa o tēnei mate ko te `(Obstructive Sleep Apnea)` . He nui te ngongoro o tēnei tangata i te pō, he nui te manawa, he hurihuri i runga i te moenga, ā, he werawera. Nā te mea kāore i te nui te moe, ka tino hiamoe rātou i te awatea, ka taea te moe i roto i te akomanga, ā, he maha ngā wā ka moe i te awatea.

Nā te mea e ārai ana i te ara manawa (hei tauira, ngā tonsils kua nui haere, ngā adenoids rānei) tēnei i puta ai. Waihoki, ko te hunga taumaha rawa ka nui ake te tūponotanga ka pāngia e tēnei mate. Ki te kore e rongoatia tika, ka arahi pea ki te ako, te aro, ngā raruraru whanonga, tae atu ki te mate ngakau , nō reira he mea tino nui kia tiakina tēnei.

Ngā moemoeā kino

He maha ngā taiohi e pāngia ana e ngā moemoeā kino i ētahi wā, tika? Ka uaua pea te ara ake i te pō, me te hoki ki te moe. Ko ngā tino take o tēnei ka pā pinepine ko te ahotea, te manukanuka rānei.Hei tāpiri, ko te mate, ko ētahi rongoā, ko te whakamahi i ngā raau taero, waipiro rānei, me te kore moe ka puta ai ngā moemoeā kino.

Te hikoi moe

Ko te hikoi moe te mea e kitea nuitia ana i roto i ngā tamariki nohinohi, engari ko ētahi o ngā pakeke me ngā taiohi ka pērā anō hoki. He maha ngā wā ka puta te hikoi moe ina mate te tangata, ina pāngia e te kirika, ina kore e moe, ina pāngia rānei e te ahotea.

Ehara i te mea nui te hikoi moe. Ka hoki anō te hunga e hikoi moe ana ki te moenga, ā, kāore e mahara ki taua mea. Kaua e whakaara ohorere i tētahi e hikoi moe ana , kei mataku pea rātou. Me ata whakahoki atu ki te moenga.

Narcolepsy

He āhuatanga onge tēnei, engari ka tīmata ngā tohu i te tamarikitanga, i te taiohitanga rānei. Ka tino hiamoe te hunga whai narcolepsy i te awatea. Ka moe ohorere pea rātou, kāore he whakatūpato. I ētahi wā ka ngaro te mana whakahaere o ō rātou uaua, ka moemoeā oraora pea rātou i te wā e moe ana, e ara ake ana rānei. Kāore pea e taea e rātou te moe pai i te pō, ā, ka ara ake pea i ngā wā maha. Ki te moe ohorere rātou i a rātou e mahi ana i tētahi mea, pērā i te taraiwa, ka mōrearea te narcolepsy.

Me pēhea taku moe pai?

Ki te kore e taea e koe te moe pai i te pō, kaua e manukanuka. Ka taea e koe te whakamātau ki te whakarerekē i ō tikanga moe. Ko te mea nui ko te whai tikanga ki te haere ki te moe me te ara ake i te wā kotahi i ia rā . Ki te mōhio koe ki te wā e tika ana kia ara ake koe i te ata, tatauhia kia 8 hāora te iti rawa mai i taua wā, ka whakatakoto i te wā moe. Ngāna ki te mahi i ēnei wā kia rite ki te taea, tae atu ki ngā wiki mutunga. Ahakoa kāore e taea e koe te mahi tonu, kia taunga mārire ki reira.

Anei ētahi mea ka taea e koe te mahi hei whakapai ake i te moe:

• Kia pōuri, kia mātao, kia ata noho tō rūma moe.
• Kaua e waiho he pouaka whakaata, he pūnaha kēmu ataata rānei i roto i te rūma.
• Kati te mahi kāinga i te haora i mua i te moe, whakawetohia ngā mata katoa, pērā i te waea pūkoro, te rorohiko, me ngā papahikohiko. Whakanohoia tō waea pūkoro ki te aratau wahangu, ā, ki te taea, waiho ki waho o te rūma hei utu.
• Mahia tetahi mea hei whakangā i mua i te moe. Hei tauira, kaukau i roto i te wai mahana, pānui pukapuka, whakarongo ki tētahi waiata whakamarie, whakaaroaro rānei .
• Āta karohia te inu kawheine (kawhe, tī, ētahi inu, tiakarete) i te ahiahi me te pō.
• Whakakorikori tinana i ia rā (engari kaua e tata ki te wā moe).
• Ki te tino ngenge koe i te awatea, moe poto (iti iho i te kotahi hāora) i te ata. Ki te roa rawa tō moe i te awatea, ka uaua ake te moe i te pō.

Ngā mea tino nui hei maumahara (Karere hei kawe ki te kāinga)

Āe, ko tāku tumanako ka āwhina tēnei i a koe kia pai ai te moe i te pō. Kia maumahara, he mea tino nui te moe mō te tinana me te hinengaro.

Mena kei te raru tonu koe i te moe, kei te ara ake koe i te pō, kei te ngongoro koe i ia rā, i ia rā rānei, ahakoa kei te whakaaro koe kua moe pai koe i te pō engari kei te tino ngenge koe i te awatea, me toro atu koe ki te tākuta. Tērā pea he take kei roto e kore e kitea, ā, ki te rongoatia tika, ka taea te whakatau i te raruraru.

Kia ora tō moe, he mea nui te moe pai mō te oranga pai!

Moe, raruraru moe, moe i roto i te hunga rangatahi, kore moe, mate moe, kore moe, tohutohu mō te moe pai