He tīmatanga hou mō A/L...

I tūtaki ahau ki tētahi kōtiro i tēnei rā. I mea ia kei te whakarite ia mō te A/L... engari e rua hāora anake tana moe i te rā! I tino miharo ahau, ā, i pouri hoki i te rongonga i tēnā. Me pēhea te tamaiti e tuhi ai i tētahi whakamātautau i muri i te kaha o te ako me te kore e nui te moe?

Engari ehara i te mea ko tēnei tuahine anake, he tokomaha o ō tātou teina me ō tātou tuahine e whai ana i te A/L me te haere ki te kāmpus i Sri Lanka he rite ki a koe. Ka moe rātou tae noa ki te ata hei whakarite mō te whakamātautau, ka wareware ki te moe. Ki tā mātou whakaaro, ko te roa o te wā e ara ana tātou, ko te nui ake o ā tātou ako. Engari he pono tēnā? He rerekē rawa te kōrero a te pūtaiao hou!

Āe, ehara i te mea he pai te moe nui mō tō tinana anake, engari he mea nui hoki mō te "mau" i ngā mea kua akohia e koe, me te angitu i ngā whakamātautau! Ehara i te mea ko te okioki noa iho, ko te moe te wā e tino mahi ana tō roro. Koinei te wā e whakauru ana koe, e mārama ai hoki ki ngā mōhiotanga kua akohia e koe puta noa i te rā.

Nō reira, ko tēnei kōrero mō te hunga katoa e moe ana pērā i taua tuahine A/L. Me titiro tātou me pēhea e taea ai e koe te whakamahi i te mana nui o te moe hei whakanui ake i tō mahara me ngā hua whakamātautau. Ko te mārama ki tēnei hononga whakamiharo i waenga i te moe me te mahara te taahiraa tuatahi ki te wetewete i tō pūmanawa ako katoa.

Te Hononga i waenga i te Moe me te Mahara: Te Pūtaiao i Roto i te Roro

Hei mārama ki te hiranga o te moe, me titiro tuatahi tātou ki te āhua o te ako me te maumahara o ō tātou roro . Ehara te ako i te mea kotahi noa te wā, engari he tukanga maha-taahiraa. E ai ki ngā kairangahau i Harvard, e toru ngā wāhanga: te whiwhi, te whakakotahi, me te maumahara. Ko te whiwhi mātauranga ko te whakarongo i roto i te akomanga, te titiro ki tētahi pukapuka, me te mahi. Ko te maumahara ko te tuhi anō i ngā whakautu mai i te mahara, pērā i te whakamātautau. Engari i waenganui i aua mea e rua, kei reira tētahi wāhanga kāore tetahi e aro nui ana ki a ia, engari he mea tino nui: te whakakotahi! Koinei te wāhi e noho ai te moe hei whetu rongonui.

Ko te whakakotahitanga ko te tukanga o te tango i ngā maharatanga hou, kāore anō kia tino hangaia, ka huri hei maharatanga pumau, pumau. Whakaarohia he rite ki te tiaki i tētahi kōnae ki tō rorohiko. Ki te kore koe e tiaki, kua ngaro. Koia te āhua. Ko te moe te wā pai ki te pēhi i te pātene 'tiaki'. I a koe e moe ana, ehara i te mea kei te mahi noa tō roro, engari kei te mahi kaha ki te tukatuka i ngā mea i akohia e koe i te awatea! E kī ana a Research in Nature Neuroscience ko te whakakotahitanga o ngā maharatanga i te wā moe he tukanga hohe o te tukurua me te whakarite i ngā mea i akohia e koe. Ka whakahohehia anō ngā tauira o ngā neuron i whakahohehia i te wā ako, inā koa i te wā moe hohonu ( moe ngaru puhoi - SWS). Ka tīmata tēnei tukanga i te hippocampus, koinei te wāhanga tino nui o te roro mō te hanga maharatanga. Ka whakapakarihia e tēnei tukuruatanga te hononga o te mahara, ā, ka whakawhiti mārire ki te neocortex, te whare pukapuka roa o te roro.

Ehara tēnei i te whakakotahitanga mahara anake. Ka whiriwhiri te roro i taua wā, "Āe, he mea nui tēnei, me pupuri tonu tēnei. Kāore tēnei i te tino nui, me tango ētahi." Arā, ka whakapakari i ngā hononga nui, ka whakaiti i ngā hononga kāore e tika ana. Me mahi tahi ngā wāhanga rerekē o te roro, ā, ka whakamahia hoki ngā ngaru roro motuhake. He mahi motuhake tā te moe hōhonu (SWS) me te moe REM, arā, te wā e moemoeā ana, e oma ana te roro. He mea nui te SWS mō te whakakotahi i ngā meka me ngā kaupapa (mahara whakapuaki), ko te REM ia ka āwhina i te whakakotahi i ngā mahara e pā ana ki ngā pūkenga (mahara tukanga) me ngā kare ā-roto. Ka whakaūngia anō tēnei e tētahi tātaritanga nui i whakaputaina i roto i te Psychological Bulletin. E mea ana, ki te moe koe i muri i te ako, ka tino pakaru tō mahara. Nō reira, ehara te moe i te 'wā okioki' noa iho, engari he hoa tino kaha, he hoa mahi mō te ako me te whakaaro (mahi hinengaro)!

He aha te moe e huri ai te kēmu mōu hei ākonga?

Ehara tēnei pūtaiao i waenganui i te moe me te mahara i te ariā noa iho; he pānga nui tōna ki ngā ākonga katoa e pā ana ki ngā whakamātautau me ngā mahi. Ina mārama koe ki te pānga o te moe ki te ako, ka kite koe ehara te moe pai i te ngoikore, engari he rautaki pai mō te angitu i ngā whakamātautau. Ko te mea ka puta mai i te kore e nui te moe ka pā ki a koe i mua atu, i muri mai hoki i tō ako.

Whakaarohia kua moe koe i te pō katoa i mua i tō whakatuwheratanga i tētahi pukapuka, i tō haerenga rānei ki te akomanga. I kitea i roto i te tātaritanga i kōrerotia e au i mua ake nei he raruraru nui te moe i te pō katoa i mua i te ako. He aha ai? Nā te mea kāore e taea e te roro ngenge te whakaoti tika i te taahiraa tuatahi o te ako, arā, te whiwhi mātauranga. E ai ki te kōrero a te hunga o Harvard, ki te kore koe e moe nui, ka heke tō arotahi ki te kore. Nō reira, kāore ngā mea e kōrerotia ana i roto i te akomanga e uru ki roto i tō mahunga, kāore ngā mea kei roto i te pukapuka e whai tikanga, ā, he uaua ki te hopu i tētahi mea hou. Ko te tikanga me whakakī e koe tō roro i mua i tō tīmatanga ki te mahi tika, ki te kore, ki te kore taua whakakī, kāore ngā raraunga hou e tiakina!

Ko te moe i muri i te ako he rite tonu, he kino ake pea. Tērā pea ka whakaaro koe, "Āe, i ako ahau tae noa ki te ata, inaianei kei roto katoa i tōku mahunga." Engari ko tāu mahi he whakararuraru i taua tukanga whakamiharo o te whakakotahi i te mahara. Kāore e puta ngā pūtau io e tika ana kia takaro anō me ngā hononga e tika ana kia hangaia i te wā moe. Arā, he rite ki te muku i ngā mea i kaha koe ki te maumahara! E ai ki a Harvard ko te moe tuatahi i muri i te ako te wā tino nui ki te hanga mahara, ā, ki te ngaro taua whai wāhitanga, kāore e taea e koe te hanga anō. Nō reira, ko te ako me te kore moe he rite ki te pato i tētahi tuhinga ka kati me te kore e tiaki, ka maumauria te kaha katoa!

Ko tētahi atu mea nui ko te auau o te moe. Ahakoa he pai tō moe i te pō i mua i te whakamātautau, ahakoa kāore koe e pai te moe i te wiki, i te marama rānei i mua. I kitea i roto i te rangahau npj Science of Learning, ko te āhua o tō moe i te wiki, i te marama rānei i mua i te whakamātautau he hononga tika ake ki ō māka i tō te pō i mua. Ko te tikanga tēnei, ka piki haere ngā painga o te moe pai i ia rā i ia rā. Ko tētahi hapa noa e mahia ana e ngā ākonga ko te moe roa i te wiki hei ako, kātahi ka moe tae noa ki te poutumarotanga i te mutunga wiki. Ka kiia tēnei ko te "social jetlag". He rite ki te haere ki tētahi whenua ke, ā, ka pakaru tō karaka tinana i te taurite. He tino whakapoauau tēnei moe hurihuri mō te roro, ā, ka whakararuraru i te mahara. I kitea i roto i te rangahau, tata ki te hauwhā (25%) o ngā māka o ngā ākonga te pānga o te kounga o te moe. Whakaarohia te pānga!

E hia te roa o te moe e hiahiatia ana e te ākonga?

Āe, ki te mea he mea nui te moe, e hia te nui o te moe e tika ana kia moe koe? Ahakoa he iti ngā rerekētanga i waenga i ngā tāngata takitahi, kei reira ētahi whakahaere hauora nui e kī ana koinei te mea pai. E ai ki te CDC (i te US), ko ngā tamariki kura, arā, ko te hunga i waenga i te 13-18 tau te pakeke, me moe i waenga i te 8 me te 10 hāora ia rā (i roto i ngā hāora 24) mō te hauora pai. E kī ana hoki te NSF (National Sleep Foundation) i taua mea anō (8-10 hāora mō te hunga 14-17 tau te pakeke).

E taunaki ana te NSF kia moe ngā taiohi (18-25 tau te pakeke) kei te kāmpus i waenga i te 7 me te 9 hāora i te pō. Ahakoa he iti ake tēnei awhe i ērā kei te kura, he mea nui tonu kia tutuki i ia rā tēnei whāinga kia mau tonu ai tō mahunga, kia mau tonu ai tō wairua, kia ora ai tō tinana i a koe e anga atu ana ki ngā wero o te kāmpus. Ehara ēnei i te whakaaro noa iho, engari he whakaritenga ā-tinana tēnei kia pai ai te mahi a tō roro, inā koa kia maumahara ai koe ki ngā mea i akohia e koe. Pērā i te utu i tō waea, me utu anō hoki tō roro i ia rā mā te moe!

Engari he aha te pono? He tokomaha o ō tātou teina me ō tātou tuahine kāore e moe nui ana pērā i tā rātou e kī nei. E whakaatu ana ngā raraunga o Harvard 11% anake o ngā ākonga kāreti o Amerika e moe pai ana i ia rā. Tata ki te 40% e rongo ana i te hou o te wairua i ngā rā e rua i te wiki! Kāore pea i te tino rerekē i tō tātou whenua, tika? Ko tēnei kore moe ehara i te mea ka puta te ngenge anake, engari ka whakaiti hoki i te kaha ki te ako me te mahara. Nō reira e hiahia ana tātou ki te ako atu, engari kāore e taea e tātou te mahi tika nā te ngenge. Nō reira, ko te mōhio ki te nui o te moe e hiahiatia ana e tātou me te mārama ki te nui o te korenga o te moe ko te taahiraa tuatahi ki te angitu i roto i te oranga ākonga.

Tohutohu Whaihua: Kia whakapai ake tātou i tā tātou moe hei whakapakari i tō tātou mahara!

Āe, kua mōhio koe ki te hiranga o te moe. Engari me pēhea te whakahaere i tēnei i waenganui i ngā akoranga, ngā mahi, me te noho tahi me ngā hoa? Kāore he aha. Ki te mahi koe i ētahi whakarerekētanga iti i ia rā, ka taea e koe te whakapai ake i te kounga me te nui o tō moe. Kātahi ka maumahara pai ake koe ki ngā mea i akohia e koe, ā, ka ora ake tō tinana. Anei ētahi tohutohu e tika ana māu. Whakamātauria ēnei mea...

• Me whakatakoto he wātaka: Koinei te mea nui rawa atu! Whakamātauria te moe i te wā kotahi i ia rā, me te ara ake i te wā kotahi. Kaua e hanga i ngā huringa nui ahakoa i te mutunga wiki. Kātahi ka kore e puta taua raruraru "social jetlag". Ka mahi tika te karaka taiao o te tinana (circadian rhythm), ā, ka māmā ake te moe me te ara ake.
• Meinga tō rūma moe hei piringa mō te moe: Me waiho tō rūma moe hei piringa mō te moe. Kia pōuri, kia marino, kia mātao hoki. Whakamahia he ārai ārai pouri, he puru taringa , me te mīhini haruru mā mēnā e tika ana. Kia tino pai te moenga me ngā urunga. Kātahi ka mōhio tō roro, "Kua tae ki te wā moe."
• Tīmatahia he Mahi Moe : Mahia he mahi whakangāwari 30-60 meneti i mua i te moe. Tērā pea ka pānui pukapuka tūturu (kaua i runga i tō waea!), kaukau mahana, totoro tinana māmā rānei.Mahia tetahi mea, whakarongo ki tētahi waiata marino, whakaharatau rānei i te aroātahi/whakaaroaro. Kaua e ako, kaua hoki e kōrero mō ngā raruraru e tata rawa ana ki te wā moe!
• He morearea te mata: Whakakorea atu taua taniwha mārama kikorangi... Ka whakangaromia e te mārama kikorangi mai i ngā waea pūkoro, ngā papahiko, ngā rorohiko, me ngā pouaka whakaata te homoni moe melatonin . Nō reira, waiho atu i te iti rawa i te haora i mua i te moe. Ki te kore e taea e koe te whakarērea, whakakāhia te aratau pō.
• Kia tūpato ki tāu e kai ana, e inu ana hoki: Kaua e inu i ngā inu kei roto te kawheine pērā i te kawhe, te tī, ngā inu pūngao, me te cola i te ahiahi/pō. He whakaohooho anō hoki te nikotīni (hikareti). Ka whakaohooho i te tinana. Kāore hoki i te pai te kai i tō puku kia kī tonu i te wā moe, me te inu i te haurua o te karāhe wai. Ka taea e rātou te whakararuraru i a koe, ā, ka ara ake koe i te pō.
• Moe mārie: Mā te moe roa i te pō ka uaua te moe. Engari mā te moe poto (tata ki te 20-30 meneti) i te awatea ka taea te whakaora i tō hinengaro me te whakapai ake i tō mahi, me te kore e pā ki tō moe i te pō. Whakamātauria kia kite mēnā ka pai mōu.
• Kia whakahaere tātou i te ahotea: Te pēhanga o ngā whakamātautau, ngā raruraru me ngā hoa, te pōrearea i te kāinga... Ina rere katoa ēnei mea i roto i tō hinengaro, kāore e taea e koe te moe. Nō reira, whakaharatauhia he huarahi hei whakaiti i te ahotea i ia rā. He huarahi hei whakakore i tō hinengaro... Tuhia he rātaka, mahihia he mahi manawa hōhonu, mahi yoga, kōrero rānei ki tētahi tangata pono. Ina whakakorea e koe tō hinengaro i te awatea, e kore e whakararu i tō moe i te pō.
• Whakakorikori tinana, engari kia tūpato ki tō wā: He kino te whakakorikori tinana i ia rā mō te kounga o te moe. Kaua e mahi i ngā whakakorikori tinana kaha i roto i ētahi haora i muri i te moe. Ka taea e ia te whakaoho i tō tinana, ā, ka whakaroa i tō moe. Whakamātauria te whakakorikori tinana i te ata, i te ahiahi rānei.

Ki te whakamahi koe i ētahi o ēnei tohutohu i ia rā, ka kite koe i tētahi rerekētanga nui i roto i tō moe. Ka pai ake te mahi a tō roro, ka maumahara koe ki ngā mea i akohia e koe, ā, ka pai ake tō aro atu ki ngā whakamātautau. Nō reira, ehara te moe i te mea ka taea te tapahi, engari he mea nui mō ō akoranga me tō oranga katoa.

Hei whakamutunga

He mārama te kōrero, kāore? Ehara te moe i te pātene whakamutu noa i roto i te oranga o te ākonga, he tukanga tino pukumahi, he mea nui e hono ana ki te ako me te mahara. Mai i te makutu hanga mahara o te moe hohonu, te moe REM, ki te pānga o te moe ki ngā hua whakamātautau e ai ki ngā rangahau, kotahi te mea e mārama ana: ko te whakarite i te moe hei kaupapa matua he rautaki nui mō te angitu i ngā whakamātautau! Ko te moe me te whakaaro me nui ake te wā ki te ako he tapahi noa i te ara ki taua whāinga. Nā te mea ka tangohia e ia te kaha o tō roro ki te tango i ngā mea hou, te pupuri i ngā mea kua akohia e koe, me te maumahara ina hiahiatia.

Nō reira, e ngā teina/tuāhine, ki te hiahia koe ki te ako tika, ki te maumahara, me te puta i ngā whakamātautau, me whakanoho e koe ngā tikanga ako pai me te moe ki runga rawa o tō rārangi kaupapa matua. Ina mārama koe i a koe e moe ana, ka whakakotahi tō roro i ngā mahara, ka whakaoti rapanga, ka whakarite hoki i a koe mō te rā e whai ake nei, ka mōhio koe ehara te moe i te taumaha, engari he haumitanga nui. Ki te whakamahi koe i ngā tohutohu kua whakahuatia i runga ake nei, ā, ka whakapai ake i tō moe, ka taea e koe te whakamahi i te mana nui o tō roro, ka koi tō mahara, ka māmā ake ō akoranga, ā, ka taea e koe te whakapai ake i ō whakamātautau me tō oranga anō hoki. Nō reira, kati te moe, me waiho te moe hei hoa pai māu. Ka mihi tō roro ki a koe!

Ngā Tohutoro

Okano, K., Kaczmarzyk, JR, Dave, N., Gabrieli, JDE, & Grossman, JC (2019). Ko te kounga o te moe, te roa, me te auau e pā ana ki te pai ake o te mahi mātauranga a ngā ākonga o te whare wānanga. npj Science of Learning , 4 (1), Tuhinga 16. https://doi.org/10.1038/s41539-019-0055-z

Ngā Pokapū Whakahaere me te Ārai Mate (CDC). (kāore i te mōhiotia). Te moe i roto i ngā ākonga kura waenga me te kura tuarua . I tangohia mai i ngā whārangi CDC e tika ana (hei tauira, https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Te Kura Hauora o Harvard, Te Wāhanga Rongoā Moe. (kāore i te mōhiotia). Moe me te Mahara . I tangohia mai i https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-88

Klinzing, JG, Niethard, N., & Born, J. (2019). Ngā tikanga o te whakakotahi i ngā mahara o ngā pūnaha i te wā e moe ana. Nature Neuroscience , 22 (10), 1598–1610. https://doi.org/10.1038/s41593-019-0467-3

Te National Sleep Foundation (NSF). (2020, Oketopa 1). E hia ngā hāora moe e hiahiatia ana e koe? I tangohia mai i https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Newbury, CR, Crowley, R., Rastle, K., & Tamminen, J. (2021). Te Korenga o te Moe me te Mahara: Ngā Arotakenga Meta-Tātari o ngā Rangahau mō te Korenga o te Moe i mua me muri i te Ako. Psychological Bulletin , 147 (11), 1215–1240. https://doi.org/10.1037/bul0000348 (I uru atu mā PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )