Pai ake te Marama Moe

Kei te whakaaro koe kaore koe i te tino moe? He uaua ki a koe te hinga, te moe ranei? Ki te penei, he pai to hoa: tata ki te kotahi i roto i te toru o nga pakeke i roto i te ripoata a te US kaore i te nui te moe (National Heart, Lung, and Blood Institute, 2022). He take nui tenei na te mea ehara i te mea ko te moe anake e pai ake ai tatou, engari he maha ano nga painga hauora mo te wa roa. Ma te pai o te moe ka awhina koe ki te whakapakari i te punaha mate, ki te whakatairanga i te taumaha hauora, ki te whakaheke i to tupono ka pa ki te mate huka, ki te mate ngakau ranei, ka kaha ake te aro ki nga mahi whakahirahira penei i te taraiwa (US Department of Health and Human Services, 2022).

Mai i nga wheako whaiaro, e mohio ana ahau he uaua te moe pai. I rongohia he mate moe ahau i taku taiohitanga me te ako mo nga tikanga moe pai kia mohio ai kei te moe au. I taku pakeketanga, i mahi ahau i te whare haumanu moe hei tohunga hangarau e whakamatautau ana mo nga mate moe; na tenei i homai he nohoanga rarangi o mua ki te awhina i etahi atu mo o ratou mate moe. No reira, mo te Marama Moe Pai ake, e hiahia ana ahau ki te whakapuaki atu ki a koutou katoa etahi o aku tino tohutohu mo te moe kua kohia e au i roto i nga tau. Ko enei tohutohu he mea tika ki te hunga e ohoroa ana, e paheke ana ranei i te moe / oho (nga mate circadian rhythm), engari e tino whakapono ana ahau ka whai hua ki tetahi.

• Ngana ki te oho i te wa ano i ia ra. Ahakoa te ahuareka o te moe i nga wiki, ko te oho i te wa kotahi i ia ra, ka taea e to tinana te hanga i te hiahia mo te moe i te mutunga o te ra (Peters, 2023). E aroha ana o tatou tinana ki nga tauira e matapaehia ana, no reira ko te oho i nga wa kua whakaritea ka pai te manawataki o te tinana mo te moe i te po.
• Me mohio koe ka rongo koe ki te ra ka oho koe. Ko nga pūtau o o tatou kanohi ka tino aro ki te ra, ka tohu ki te roro ki te whakaiti i te hanga melatonin, te matū ka mahia e te tinana hei awhina i te moe (Pacheco, 2023). He rite tonu ki te oho i te wa kotahi ka awhina i te manawataki moe/ara o te tinana, he mea kaha te marama ki te whakahaere i te moe. Mena kei te noho koe ki tetahi waahi uaua ki te tiki i te ra i te ata, whakaarohia te tiki pouaka rama. Ko te pouaka rama he rama e rite ana ki te ra, he pai hoki mo te whakakā i te wa e takatu ana i te ata (patohia "pouaka rama mo te moe" ki Amazon ki te rapu momo momo whiringa).
• Nga rama muramura i te ahiahi. He pai ake te marama i te ata, engari i te ahiahi, he rereke te ahua. Ko te whakaiti i to kai marama i te po, ina koa mai i nga mata rorohiko me nga waea, ka awhina i to tinana ki te timata i te hanga melatonin, ka whakatairanga i te taraiwa moe hauora (Te Tari Hauora me nga Ratonga Tangata o Amerika, 2022). He maha nga waea hou me nga mata rorohiko he awhina mo te moe ka ata mokemoke nga mata, ka huri ranei nga tae ki te karaka (he pai ake te maarama mo te whakaatu i te tinana kua tae ki te moenga). Ka taea ranei e koe te mahi i taku mahi: mau mohiti karaka i mua i te haere ki te moenga (ki taku hoa wahine he ahua pouri, engari he mahi!).
• Kai kai i nga wa rite. Ko te kai kai tetahi atu keu e whakamohio ana i te huringa moe/ara o to tinana. Ko te kai kai i nga wa rereke i ia ra ka raru te tinana, ka maka atu i te manawataki (National Sleep Foundation, 2022). Ko te kai pai o te ahiahi kia rua ki te toru haora i mua i te moenga, katahi ka pai ake te kai marama (National Sleep Foundation, 2022). Kaua hoki he paramanawa i waenganui po; ko te kai kai i te po roa ka kore e uru to tinana ki te moe whakae (National Sleep Foundation, 2022).
• Mena ka oho koe i te po, mahia he mahi ata kia hoki ki te moe. He mea noa ki te oho e hia nga wa puta noa i te po. Heoi, ki te kite koe kare e taea e koe te hoki ki te moe i muri i te 20 meneti pea, waiho i te moenga ka mahia he mahi marino penei i te panui kia whakangā ai. Ka whai hua ake tenei ki te whakamoe i to tinana, kaua ki te kokiri me te huri i runga i te moenga (Johns Hopkins, nd). Ko te moe tetahi o nga mea e kore e taea e koe te akiaki; me marino e koe to tinana me te whakararu i to hinengaro kia mau ai te moe.
• Whakaarohia te toro atu ki tetahi tohunga mo te moe mena ka mau tonu nga raru mo te moe. Mena ka kitea e koe kaore to moe i te ata noho, ka raru ano te moe, me whakarite he hui ki tetahi tohunga mo te moe. He tino noa nga mate moe, a he maha nga momo maimoatanga hei awhina i a koe ki te hoki ki te whiwhi moe pai. I taku wa e mahi ana i te whare haumanu moe, kua kite ahau i te tini o nga turoro kua huri kia pai ake i te wa i whakatikahia ai o raatau mate moe.

Whakamātauria etahi o enei tohutohu, a ko taku tumanako ka pai ake te moe o koutou katoa i te marama moe pai ake!

rauemi

Johns Hopkins Medicine (nd). I te Waenganui o te Po? Me pehea te hoki ki te moe.

hopkinsmedicine.org/health/wellness-and-prevention/up-in-the-middle-of-the-night-how-to-get-back-to-sleep

National Heart, Lung, and Blood Institute (2022, Poutū-te-rangi 22). He aha te moe moe me te

Te hapa?  nhlbi.nih.gov/health/sleep-deprivation#:~:text=According%20to%20the%20Centers%20for,at%20least%20once%20a%20month.

National Moe Foundation (2022, Poutū-te-rangi 13). Kia Moe Ora ma te Kai Tika i runga i te Apiti.

thensf.org/get-healthy-sleep-by-eating-right-on-schedule/#:~:text=The%20National%20Sleep%20Foundation’s%202022,with%20more%20inconsistent%20meal%20schedules.

Pacheco, Danielle (2023, Paenga-whāwhā 6). He Maama mo te hunga mate ohoroa. Turanga Moe.

sleepfoundation.org/light-therapy

Peters, Brandon (2023, Hanuere 15). Hipanga Tuatahi kia pai ake te moe: Maranga i te wa ano ia wa

Te Ao.  TinoWellHealth.  verywellhealth.com/30-days-to-better-sleep-3973920#:~:text=Waking%20at%20the%20same%20time%20every%20day%20will%20actually%20help,fall%20asleep%20the%20next%20night.

US Department of Health and Human Services (2022, Hōngongoi, 15). Te Noho Ora: Kia Kati

Moe.  Te Tari Whakatairanga i te Mate me te Whakatairanga Hauora.  health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep