He maha ngā wā ka kite koe i a koe e takoto ara ana i te pō, kāore e taea te moe? Ahakoa e hiahia ana koe ki te moe, kei te titiro tonu koe ki te tuanui mō ngā hāora? Ehara i te mea ko koe anake—he wero tino noa tēnei mō te tini o ngā taiohi. Heoi, ehara i te mea he raruraru noa iho te kore moe. Ki te kore koe e nui te okiokinga, ka pā ki tō mahi kura, ki ngā hākinakina, me te hihiri whānui. Ko te mea kino rawa atu, ka waiho koe kia pōuri, kia manukanuka, kia pouri rānei. I mōhio koe he nui ake te mōrearea o ngā taiohi kore moe ki ngā aituā, tae atu ki te wā e taraiwa ana? Me kōrero tātou mō te take o tēnei me te aha ka taea e koe te mahi kia pai ake ai te okiokinga.
He aha te uaua o te moe mō ngā taiohi?
He whakarapopototanga, he maha ngā wā ka hono atu ēnei wero moe ki ngā huringa taiao e pā ana ki tō tinana .
I te taiohi, e hiahia ana koe ki te moe mō te 8 ki te 10 hāora i te pō. Mēnā me ara ake koe i te 6:00 i te ata mō te kura, me moe koe i mua i te 10:00 i te pō. Heoi, mō te nuinga o ngā taiohi, he uaua ki te moe i taua wā. Ko tētahi take matua ko te huringa o te matū o tō roro.
Ka huri noa te karaka moe o roto o tō tinana i muri mai i ngā tau taiohi. Ka iti ake te 'melatonin' ( Melatonin ) e whakaputaina ana e tō roro—te homoni e tohu ana ki tō tinana kua tae ki te wā okioki—tae noa ki te wā pō roa, ki te whakaritea ki ngā tamariki, ki ngā pakeke rānei. Nā te mea ka tīmata tēnei homoni i muri mai, ka ara ake koe i te ahiahi, ā, ka uaua ake te moe wawe.
I ētahi wā, he nui rawa te whakaroa o te huringa moe-ara, ā, ka whakararuraru i tō oranga o ia rā. Ka kiia tēnei ko te (Delayed Sleep Phase Syndrome) , e kiia pinepinetia ana ko te 'night owl syndrome'.
Ehara i te mea koinei anake te take. Ko te mārama kanapa , inā koa te mārama kikorangi (mārama kikorangi) e tukuna ana e ngā waea pūkoro, ngā papahiko, me ngā rorohiko, ka pehi ake i te melatonin. Ina whakamahi koe i tō waea i mua tonu i te moe, kei te kī atu koe ki tō roro, "Kāore anō kia pō—kia mataara!"
He aha te (moe kore)?
Ko tētahi raruraru noa ko te (Insomnia) , arā, ko te uaua ki te moe, ki te noho moe rānei i te pō katoa. He maha ngā āhuatanga ka pā mai i tēnei, pērā i:
- Te mamae tinana (hei tauira, te makariri , te ihu pupuhi, te ānini, ētahi atu mamae tinana rānei).
- He taiao moe kāore i te pai (hei tauira, he rūma wera rawa, he makariri rawa, he kanapa rawa, he haruru rawa rānei).
- Te ahotea, te manukanuka rānei (te āwangawanga mō te kura, mō ngā hoa, mō ngā raruraru whānau rānei).
- Ngā āhuatanga hauora hinengaro , pērā i te pouri (Pouri) me te Mate Ahotea Muri-Tūkino (PTSD) .
- Ētahi āhuatanga hauora.
- Ngā pānga taha o te rongoā.
- Ngā whanonga moe kino (hei tauira, te noho roa ki tō waea pūkoro i te pō, te moe roa rānei i te awatea).
He mea noa te kore moe i ētahi wā. Heoi, ki te mea kua maha ngā pō o te wiki e raru ana koe ki te moe, kua tae ki te wā ki te toro atu ki te tākuta.
He aha atu ngā raruraru moe ka pā ki ngā taiohi?
Haunga te kore moe (insomnia), kei reira anō ētahi atu mate moe hei tūpato māu.
(Te Mate Nekehanga o ngā Waewae Ā-Wā) me te (Te Mate Waewae Okioki)
Ka pāngia ētahi taiohi e te wiri, e te whana rānei o ō rātou waewae me ō rātou ringa i te wā e moe ana, e mōhiotia ana ko te Periodic Limb Movement Disorder (Periodic Limb Movement Disorder).. Tērā pea ka rongo ētahi i te hiahia nui ki te neke i ō rātou waewae, he maha ngā wā ka haere tahi me te ngau, te ngokingoki, te wera rānei, e mōhiotia ana ko te ( Restless Legs Syndrome ) . Ka ārai ēnei āhuatanga e rua i te moe hōhonu, whakaora, ka arahi ki te ngenge i te awatea, te riri, me te uaua ki te arotahi.
(Te Apnea Moe Ārai)
I mōhio koe ka mutu te manawa o ētahi tāngata i a rātou e moe ana mō tētahi wā poto? Ka kiia tēnei ko te (Obstructive Sleep Apnea) . Ko ngā tohu ko te ngongoro nui, te haunga, te hurihuri, me te werawera i te pō. Nā te moe pōturi, ka ngenge tonu ēnei tāngata i te awatea, ā, ka moe pea i roto i te akomanga. Ko te tikanga ka puta tēnei i te aukati i te ara manawa, pērā i te nui haere o ngā tonsils, o ngā adenoids rānei, he mea noa ake rānei i roto i te hunga taumaha rawa. Ki te kore e rongoatia, ka arahi pea ki ngā raruraru mātauranga, ngā raruraru whanonga, tae atu ki ngā raruraru hauora o te ngakau .
(Ngā moemoeā kino)
He maha ngā taiohi e moemoeā kino ana i ētahi wā. Mēnā he maha tonu, he hononga ki te ahotea, ki te manukanuka rānei . Ko ētahi atu take ko te mate, ētahi rongoā, te whakamahi matū, te kore moe roa rānei.
(Te hikoi moe)
Ahakoa e pā ana ki te tamarikitanga, ka pāngia ētahi taiohi me ngā pakeke e te hikoi moe. I te nuinga o te wā ka puta mai i te ngenge, te mate (kirikā), te ahotea, te kore moe rānei.
Ko te hikoi moe tonu ehara i te mea he āhuatanga ohorere hauora nui. Ki te kitea e koe tētahi e hikoi moe ana, kaua e whakaarahia ohorere , kei mataku pea rātou, e pōhēhē rānei. Ārahi mārire atu rātou ki te moenga.
(Nā te narkolepsi)
He mate onge tēnei e tīmata ana i te tamarikitanga, i te taiohitanga rānei. Ka pāngia te hunga whai (Narcolepsy) e te hiamoe nui i te awatea, ā, ka moe ohorere pea rātou. Tērā pea ka pāngia rātou e te ngoikore o te uaua, e ngā moemoeā rānei i a rātou e moe ana, e ara ake ana rānei. Nā te mea he morearea pea—ina koa i te wā e taraiwa ana—he mea nui kia rapu aromatawai hauora mēnā kei te whakapae koe i tēnei mate.
Me pēhea te moe pai ake?
Ki te kore koe e moe pai, kaua e mataku. Ka taea e koe te whakapai ake i tō akuaku moe. Ko te taahiraa nui ko te piri ki tētahi kaupapa moe me te ara ake i ia rā . Kia mōhio koe ki te wā e tika ana kia ara ake koe, tatauhia kia 8 hāora ki muri hei whakarite i tō wā moe—ā, ngana ki te pupuri i tēnei i ngā wiki mutunga. He roa te wā, engari me mahi tonu.
Anei ētahi atu tohutohu mō te moe pai ake i te pō:
- Kia pōuri, kia mātao, kia ata noho tō rūma moe.
- Kaua e waiho he pouaka whakaata, he papatohu kēmu rānei i roto i tō rūma.
- Whakawetohia ngā mata katoa—ngā waea pūkoro, ngā rorohiko, me ngā papahiko—i te iti rawa i te kotahi hāora i mua i te moe. Ko te mea pai, waiho tō waea pūkoro ki waho o te rūma, ki te utu rānei i te pākahiko kia tawhiti atu i tō moenga.
- Waihangahia he tikanga whakangā i mua i te moe. Whakamātauria he kaukau mahana, he pānui pukapuka, he whakarongo ki ngā waiata marino, he whakaaroaro rānei .
- Āta karohia te kawheine (kawhe, tī, houra, tiakarete) i te ahiahi.
- Whakakorikori tinana i ngā wā katoa (engari karohia ngā whakangungu uaua i mua tonu i te moe).
- Ki te ngenge koe i te awatea, whakawhāitihia te moe iti iho i te kotahi hāora , ā, me moe wawe i te awatea. Mā te roa o te moe i te ahiahi ka uaua ake te moe i te pō.
Karere Tangohia ki te Kāinga
Ko te tumanako ka āwhina ēnei tohutohu i a koe kia whiwhi i te okiokinga e hiahiatia ana e koe. Kia maumahara, he mea nui te moe mō tō tinana me tō hinengaro.
Mena kei te raru tonu koe ki te moe, kei te ara ake koe i te ata, kei te ngongoro nui koe, kei te ngenge rānei ahakoa te moe, tena koa kōrero ki tō tākuta. Tērā pea he take kei roto e taea te rongoā pai, kia taea ai e koe te hoki ki tētahi mahi hauora.
Kia mau ki tō moe—he mea nui te moe pai mō te oranga hauora!
Moe, Ngā Mate Moe, Moe Taiohi, Kore Moe, Apnea Moe, Akuaku moe, Tohutohu mō te moe pai ake
