He mate huka tōu? Nō reira, ina haere koe ki te moenga i te pō, ka hurihuri koe, ka kore e moe? Ka ara ake rānei koe i a koe e moe ana? He nui rawa tō moe i ētahi rā, ā, i ētahi atu rā, ahakoa te kaha o tō ngana, kāore e taea e koe te kati i ō kanohi? Ki te pāngia koe e ēnei mea, ehara i te mea ko koe anake. He maha ngā tāngata e pāngia ana e te mate huka e pāngia ana e ēnei momo raruraru moe. Tērā pea ka whakaaro koe he mea noa tēnei. Engari i mōhio koe he hononga nui pea kei waenganui i te mate huka me ō raruraru moe ? Me kōrero tātou mō tēnei i tēnei rā.
He aha ngā take e raru ai te moe o te hunga mate huka?
He maha ngā take e uaua ai te moe o te tangata mate huka. Kia mārama tātou ki ēnei i roto i ngā kupu māmā, takitahi.
| Te take o te raruraru moe | He aha te mea nei? |
|---|---|
| Apnea Moe Ārai | Ka puta tēnei ina whakangāwari ngā uaua o te taha whakarunga o te korokoro i te wā e moe ana, ka ārai i te ara manawa. Kātahi ka mutu te manawa mō ētahi hēkona. Ka whakaitihia te taumata hāora i roto i te toto, ka pā ki te roro me te ngākau. Whakaarohia, ka ngongoro tō tāne i te pō, ka mutu ohorere te manawa, ā, ka oho ake me te ohorere. Koinei te mea e kiia nei e tātou ko te Sleep Apnea. He mea noa tēnei āhuatanga i waenga i te hunga taumaha rawa. |
| Te kino ki ngā io o ngā waewae (Peripheral Neuropathy) | Ka taea e te mate huka te kino i ngā io o ō waewae me ō waewae. Ka taea e tēnei te whakangā, te wiri, me te wera i ō waewae. Mā te mamae me te kore whakamarie ka uaua te moe pai i te pō. |
| Te Mate Waewae Okioki | Koinei te wā e rongo ana koe kei te neke haere ō waewae, kāore e taea te pupuri. I ētahi wā ka rongo koe kei te kukume tetahi mea i roto i ō waewae, pērā i te mamae. Nā tēnei ka tino uaua ki te moe. |
| Ngā huringa o te huka toto (Hypoglycemia me te Hyperglycemia) | Ka pāngia te moe e te hekenga ohorere o te huka toto (hypoglycemia) me te pikinga nui (hyperglycemia). Ina piki te huka, me mimi pinepine koe i te pō. Ka whakararuraru tēnei i tō moe. Ina heke te huka, ka werawera pea koe, ka manukanuka, ā, ka ara ake pea koe. |
| Momonatanga | He hononga hāngai tō te taumaha ki te ngongoro me te moe pōrearea, ā, he arai nui ēnei e rua ki te moe pai. |
Me pēhea te tautuhi i ēnei raruraru moe?
Nō reira, ki te pāngia koe e tēnei raruraru, ko te mea tuatahi me mahi ko te kōrero ki tō tākuta mō tēnei mea. Ka pātai atu ia ki a koe i ētahi pātai mō tō moe.
- He uaua ki te moe i te pō?
- Ka ara ake koe i waenganui o tō moe?
- He maha ngā wā ka hiamoe koe i te awatea?
- E ngongoro ana koe i a koe e moe ana? Kei te ahua koe kei te whakamomori koe?
- He mamae, he ngoikore rānei ō waewae?
- Ka whana koe i ō waewae i a koe e moe ana? Ka nekeneke haere koe?
I runga anō i ngā whakautu ki ēnei pātai, ka tukuna pea koe e tō tākuta ki tētahi tohunga moe mēnā e tika ana. Tērā pea ka tono atu rātou kia whakamātauria koe i tētahi whakamātautau moe motuhake e kiia nei ko te polysomnogram . Kei roto i tēnei ko te noho i te hōhipera mō te pō katoa, me te whakamahi i ngā mīhini hei ine i ō tauira moe, ngā ngaru roro, te manawa, me te tere o te manawa. Ka āwhina pea tēnei ki te tautuhi i te tino pūtake o ō raruraru moe.
He aha ngā maimoatanga mō ngā raruraru moe e pā ana ki te mate huka?
Ko te rongo pai, he maha ngā maimoatanga mō te nuinga o ēnei āhuatanga. Ko te maimoatanga e whakawhirinaki ana ki te āhua o tō mate.
Ko te mea nui: Me whakamahi noa i tētahi o ngā maimoatanga, rongoā rānei e whai ake nei i raro i te tohutohu a tō tākuta. Kaua rawa e whakamahi ko koe anake.
- Mō te Apnea Moe: He mea tino nui te whakaiti i te taumaha. Hei tāpiri, ka tūtohu pea tō tākuta kia whakamahia he mīhini e kiia nei ko te CPAP (Continuous Positive Airway Pressure) . Ko te tikanga o tēnei ko te moe me te taupoki iti i tō ihu me/ranei tō waha. Mā te pēhanga hau mai i te mīhini ka noho tuwhera tō ara manawa, kia kore ai koe e hemo.
- Mō te mamae o te Neuropathy Peripheral:He maha ngā maimoatanga e wātea ana, mai i ngā rongoā whakamamae mamae whānui (pēnei i te Aspirin me te Ibuprofen) ki ngā rongoā e hāngai ana ki te mamae o ngā io (pēnei i te Gabapentin me te Pregabalin).
- Mō te Restless Legs Syndrome: He rongoā motuhake anō hoki mō tēnei. I ētahi wā, ki te iti te taumata rino i roto i te tinana, ka tohua pea he pire rino ki a koe.
- Mō te kore moe: Ka whakamahia ngā rongoā poto (pēnei i te Diphenhydramine), ngā pire moe kua tohua (pēnei i te Zolpidem, Eszopiclone), me ētahi rongoā ārai pouri i roto i ngā horopeta iti hei rongoā mō te kore moe.
Ngā mea ka taea e koe te mahi māu ake hei whakapai ake i tō moe
Haunga ngā rongoā, mā ngā huringa iti ki tō momo noho ka pai ake te kounga o tō moe.
- Whakaharatauhia ngā tikanga whakamarie: Mahia ngā mahi pēnei i te whakakorikori manawa, te whakaaroaro, me ētahi atu i mua i te moenga. Whakarongo ki ngā waiata whakamarie.
- Whakakorikori Tinana: Mā te whakakorikori tinana o ia rā ka pai ake tō moe, engari karohia te whakakorikori tinana uaua i mua i te wā moe.
- Āta karohia ēnei mea i te ahiahi: Āta karohia te whakamahi i ngā mea pēnei i te kawhe, te tī (caffeine), te waipiro, me te hikareti (nicotine) i muri i te ahiahi.
- Kaua e moe i te awatea: Ngāna kia iti rawa te moe i te awatea. Mā te pera ka uaua te moe i te pō.
- Whakamahia tō moenga mō ēnei mea anake: Me whakamahi noa tō moenga mō te moe me te moe tāne. Kati te mātakitaki pouaka whakaata, te pānui pukapuka, te titiro rānei ki tō waea i a koe e noho ana i te moenga. Kātahi ka mōhio aunoa tō roro he wāhi moe te moenga.
- Ki te kore e taea e koe te moe: Kaua e hurihuri i runga i te moenga, whakatika, haere ki tētahi atu rūma, ka mahi i tētahi mea hei whakangā (pēnei i te pānui pukapuka). Ina hiamoe koe, hoki atu ki te moenga.
- CBT: He rongoā tino whai hua te Whakaora Whanoke Hinengaro (CBT) mō te kore moe, kāore he rongoā. Ko te kōrero ki tētahi kaiwhakatakoto whakaaro hei āwhina i a koe ki te whakarerekē i ngā whakaaro me ngā whanonga e whakararuraru ana i tō moe.
Ka taea e te kore moe te mate huka?
Āe. He rerekē anō hoki te āhua o tēnei mahi. Ko te kore moe mō te wā roa, e mōhiotia ana ko te kore moe mau tonu , ka arahi pea ki te ātete ki te insulin, ka piki ake ai te tūponotanga ki te whakawhanake i te mate huka.
Ki te kī māmā noa, ka pā tika te moe ki ngā homoni e whakahaere ana i tō tātou hiakai me te hiahia kai. Hei tauira , ko te leptin.Tangohia te homoni e kīia nei. Ina kore tātou e moe, ka heke te homoni nei, ā, ka nui ake te hiahia ki te kai i ngā warowaihā, arā, ngā kai māngaro (pēnei i te raihi, te taro, ngā mea reka). Ka taea e tēnei te whakanui i te taumaha me te mate huka.
Karere Tangohia ki te Kāinga
- He hononga kaha kei waenganui i te mate huka me ngā raruraru moe, nō reira kaua e warewarehia ō raruraru moe.
- Kōrerotia marietia ki tō tākuta ngā raruraru katoa e pā ana ki a koe, pērā i te ngongoro i te pō, te whakamomori i te wā e moe ana, te mamae o te waewae, me te kore moe.
- He tino whai hua ngā maimoatanga mō te nuinga o ēnei āhuatanga, pēnei i ngā mīhini CPAP me ngā rongoā.
- Ka taea e koe te mahi i tētahi rerekētanga nui mā te whakakorikori tinana, te kai i tētahi kai hauora, me te whai i te akuaku moe pai.
- Kaua e rongoā i a koe anō mō te moe, mō ētahi atu tohumate rānei, me te kore tohutohu hauora. Tērā pea ka mōrearea.
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