Mahina hiamoe maikaʻi
Manaʻo paha ʻoe ʻaʻole lawa ka hiamoe? He mea paʻakikī paha iā ʻoe ke hāʻule a moe paha? Inā pēlā, aia ʻoe i kahi hui maikaʻi: ma kahi o hoʻokahi o ʻekolu mau mākua ma ka hōʻike ʻana o ka US ʻaʻole lawa ka hiamoe (National Heart, Lung, and Blood Institute, 2022). He pilikia koʻikoʻi kēia no ka mea ʻaʻole wale ka hiamoe e hōʻoluʻolu iā mākou, akā he nui nā pono olakino lōʻihi. Hiki i ka hiamoe maikaʻi ke kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale, hoʻoikaika i ke kaumaha olakino, hoʻohaʻahaʻa i kou kūlana o ka loaʻa ʻana o ka maʻi diabetes a i ʻole ka maʻi puʻuwai, a hāʻawi iā ʻoe i ka manaʻo ikaika no nā hana koʻikoʻi e like me ke kaʻa ʻana (US Department of Health and Human Services, 2022).
Mai ka ʻike pilikino, ʻike wau he paʻakikī ka hiamoe maikaʻi. Ua loaʻa iaʻu kahi maʻi hiamoe i koʻu wā ʻōpio a pono wau e aʻo e pili ana i nā ʻano moe maikaʻi e hōʻoia i ka hiamoe hoʻomaha. I koʻu wā ʻelemakule, ua hana au ma ke keʻena moe ma ke ʻano he ʻenehana e hoʻāʻo ana i nā maʻi hiamoe; Hāʻawi kēia iaʻu i kahi noho lālani mua e kōkua i nā poʻe ʻē aʻe me ko lākou mau maʻi hiamoe. No laila, no ka mahina hiamoe maikaʻi, makemake wau e kaʻana like me ʻoukou i kekahi o kaʻu mau ʻōlelo aʻoaʻo moe punahele aʻu i ʻohi ai i nā makahiki. Hoʻohana pinepine ʻia kēia mau ʻōlelo aʻoaʻo i ka poʻe me ka insomnia a i ʻole me ka hoʻohaunaele ʻana i ka puʻupuʻu hiamoe / ala (circadian rhythm disorders), akā manaʻoʻiʻo wau hiki iā lākou ke pōmaikaʻi i kekahi.
- E ho'āʻo e ala i ka manawa like i kēlā me kēia lā. E like me ka leʻaleʻa o ka hiamoe ʻana i nā hopena pule, ʻo ke ala ʻana i ka manawa like i kēlā me kēia lā e hiki ai i kou kino ke kūkulu pono i ka hiamoe ma ka hopena o ka lā (Peters, 2023). Makemake ko mākou kino i nā hiʻohiʻona hiki ke wānana, no laila ke ala ʻana i nā manawa i hoʻonohonoho ʻia e hoʻokomo i ke kino i kahi mele maikaʻi no ka hele ʻana i ka hiamoe i ka pō.
- E hōʻoia ʻoe e ʻike i ka lā i kou ala ʻana. Hoʻopili pono ʻia nā sela o ko mākou mau maka i ka lā a e hōʻailona i ka lolo e hōʻemi i ka hana ʻana o ka melatonin, ʻo ia ka mea hana ke kino e kōkua ai i ka hiamoe (Pacheco, 2023). E like me ke ala ʻana i ka manawa hoʻokahi e kōkua i ke kino o ka hiamoe / ala ʻana, ʻo ke kukui kekahi kumu ikaika no ka mālama ʻana i ka hiamoe. Inā noho ʻoe ma kahi paʻakikī e loaʻa ka lā i ke kakahiaka, e noʻonoʻo e kiʻi i kahi pahu kukui. ʻO ka pahu kukui ke kukui e hoʻohālike i ka lā a maikaʻi no ka hoʻā ʻana i ka wā e hoʻomākaukau ai i ke kakahiaka (e paʻi wale i ka "pahu māmā no ka hiamoe" ma Amazon e ʻike i nā koho like ʻole).
- Māmā nā kukui i ke ahiahi. ʻOi aku ka maikaʻi o ka mālamalama i ke kakahiaka, akā i ke ahiahi, ʻoi aku ka ʻokoʻa. ʻO ka hōʻemi ʻana i kāu ʻai māmā i ka pō, ʻoi aku hoʻi mai nā pale kamepiula a me nā kelepona, e kōkua i kou kino e hoʻomaka i ka hana melatonin, kahi e hoʻoikaika ai i ka hiamoe hiamoe maikaʻi (US Department of Health and Human Services, 2022). Nui nā kelepona hou a me nā pale lolouila i loaʻa nā hiʻohiʻona kōkua hiamoe kahi e pōwehiwehi ai nā pale i ka ʻalani (ʻoi aku ka maikaʻi o ke alapine o ka mālamalama no ka haʻi ʻana i ke kino ua hiki i ka wā e moe ai). A i ʻole hiki iā ʻoe ke hana i kaʻu hana: e hoʻokomo i nā makaaniani ʻalani ma mua o ka hele ʻana i kahi moe (manaʻo kaʻu wahine he dorky lākou, akā hana lākou!).
- E ʻai i nā meaʻai i nā manawa like. ʻO ka ʻai ʻana i ka meaʻai kekahi mea e hoʻomaopopo ai i ka pōʻaiapuni o kou kino. ʻO ka ʻai ʻana i nā meaʻai i nā manawa like ʻole i kēlā me kēia lā hiki ke huikau i ke kino a hoʻolei aku iā ia mai ke kani (National Sleep Foundation, 2022). ʻO ka pāʻina ahiahi maikaʻi he ʻelua a ʻekolu mau hola ma mua o ka moe ʻana, a ʻoi aku ka maikaʻi o ka ʻaina ahiahi (National Sleep Foundation, 2022). A ʻaʻohe ʻai ʻai i ke aumoe; ʻO ka ʻai ʻana i ka meaʻai i ka pō e pale ai i kou kino mai ka hiamoe hoʻomaha (National Sleep Foundation, 2022).
- Inā ala ʻoe i ka pō, e hana mālie e hoʻi i ka hiamoe. He mea maʻamau ke ala ʻana i kekahi mau manawa i ka pō. Eia naʻe, inā ʻike ʻoe ʻaʻole hiki iā ʻoe ke hoʻi i ka hiamoe ma hope o 20 mau minuke, e haʻalele i ka moena a hana i kahi hana mālie e like me ka heluhelu e hoʻomaha ai. E ʻoi aku ka maikaʻi o kēia i ka hiamoe ʻana o kou kino ma mua o ka hoʻoluli ʻana a huli i kahi moe (Johns Hopkins, nd). ʻO ka hiamoe kekahi o nā mea hiki ʻole iā ʻoe ke hoʻoikaika; pono ʻoe e hoʻomaha i kou kino a hoʻohuli i kou manaʻo no ka hiamoe ʻana.
- E noʻonoʻo e ʻike i kahi loea hiamoe inā mau nā pilikia hiamoe. Inā ʻike ʻoe ʻaʻole hoʻomaha kou hiamoe, a i ʻole he pilikia hou ka hiamoe ʻana, e hoʻopaʻa manawa me kahi loea hiamoe. He mea maʻamau ka maʻi moe, a he nui nā koho lapaʻau e hiki ke kōkua iā ʻoe e hoʻi i ka loaʻa ʻana o ka hiamoe maikaʻi. I koʻu manawa e hana ana ma ke keʻena moe, ua ʻike au i ka nui o nā ola o nā maʻi i hoʻololi ʻia no ka maikaʻi i ka wā i hoʻoponopono ʻia ai kā lākou pilikia hiamoe.
E hoʻāʻo i kekahi o kēia mau ʻōlelo aʻoaʻo, a ke manaʻolana nei au e loaʻa maikaʻi ka hiamoe maikaʻi ʻana i ka mahina hiamoe maikaʻi!
Resources
Johns Hopkins Medicine (nd). Aia i ka waenakonu o ka pō? Pehea e hoʻi ai i ka hiamoe.
National Heart, Lung, and Blood Institute (2022, Malaki 22). He aha ka hiamoe a me
Ka hemahema? nhlbi.nih.gov/health/sleep-deprivation#:~:text=According%20to%20the%20Centers%20for,at%20least%20once%20a%20month.
National Sleep Foundation (2022, Malaki 13). Loaʻa i ka hiamoe maikaʻi ma ka ʻai pono ʻana ma ka papahana.
Pacheco, Danielle (2023, ʻApelila 6). Hoʻomaʻamaʻa māmā no ka poʻe maʻi ʻeha. Kahua Moe.
sleepfoundation.org/light-therapy
Peters, Brandon (2023, Ianuali 15). ʻO ka hana mua i ka hiamoe maikaʻi: E ala i ka manawa like i kēlā me kēia
Keʻena ʻOihana Ola a me nā lawelawe kanaka ʻAmelika (2022, Iulai, 15). Ola Ola: Loaʻa
Moe. Keʻena ʻOihana Kāohi a me ka Hoʻolaha Ola. health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep