He aha te take kaore koe e eke ki te moenga: Te Māramatanga ki te Dysania me te Tikanga o Tēnā

Ki te penei te ahua ki a koe, ko te putanga mai i te moenga i te ata ko tētahi o ngā mea uaua rawa atu i ia rā, ehara koe i te pohehe. Ko te Dysania te kupu haumanu mō taua uaua nui ki te whakarere i tō moenga, ahakoa ka mōhio koe me ara ake koe. He nui ake tēnei i te whakakā i te pūwāwāhi takatika noa iho, i te pāngia rānei e te moe. He tino taumaha, he hōhonu te pānga e noho ai koe i raro i ngā paraikete, ā, ka pā tēnei ki tō ao o ia rā i ngā ara tūturu.

Ehara tēnei i te mea noa ki te mangere, ki te kore rānei o te kaha o te hinengaro. He maha tonu te dysania e tohu ana i tētahi mea hōhonu ake kei te puta i roto i tō tinana, i tō hinengaro rānei.

He aha te Dysania?

Ko te Dysania e whakaahua ana i te wheako o te kore e kaha ki te putanga mai i te moenga ahakoa kua ara kē koe. Ka āhua mārama koe, ka mōhio ki ngā kawenga, ā, heoi anō, ka pēnei tō tinana ki te here ki te moenga. Ehara te kupu nei i te mea he tātaritanga hauora whaimana, engari he kupu whakaahua e whakamahia ana e ngā kaiwhakarato hauora ki te kōrero mō tēnei tohu motuhake.

Whakaarohia he tohu kaha tēnei mai i tō tinana me tō hinengaro e kii ana kei te hiahiatia tētahi mea kia atāwhatia. Ehara te uaua nei i te ngenge tinana noa iho. He maha tonu te tūhononga ki te kare ā-roto, ki te taha hinengaro rānei e puta ai te ahua o te putanga ake he mea nui rawa atu.

He tokomaha e kii ana ka rite ki te pararutanga e te ngenge, te mataku rānei, ahakoa kua moe koe i ngā haora maha. He mea nui tēnei rerekētanga nā te mea ka āwhina ki te wehewehe i te dysania i te ngenge noa, i te kore moe rānei. A, ki te wheako koe i te dysania, kāore te okioki anake e āwhina ki te whakatau i te raruraru.

He Pēhea te Rerekētanga o te Dysania i te Ngenge Noa?

Ka pai ake te ngenge noa i te moe pai, ā, kāore e tino raruraru ana ki tō kaha ki te mahi. Heoi, ka mau tonu te dysania ahakoa te moe, ā, ka waiho hei arai i waenganui i a koe me tō rā. Ka moe koe i ngā haora e waru, e iwa rānei, ā, ka pērā tonu te ahua kaore e kaha ki te neke ina tangi ana te whakaoho.

Ko te taumaha o te kare ā-roto he rerekētanga nui anō hoki. Ki te dysania, he maha tonu te ahua o te mataku, te manawawā rānei mō te anga atu ki te rā. Ehara tō tinana anake e kii ana kei te hiahiatia atu te okioki. Ko tō pūnaha katoa e whakahē ana ki te whakawhiti mai i te moe ki te arare.

Ka kii ngā tāngata whai dysania ka rite ki te mauhere, te pūmau rānei, me te mea kua waiho tō moenga hei kainga haumaru, hei whare herehere hoki. Ka taea e tēnei āhuatanga o te kare ā-roto te puta ai te mate, te whakama rānei ki a koe, otirā kaore ngā tāngata kē e mārama ana he aha koe kaore ai e kaha ki te eke ake noa. Ka taea e taua mate te kino ake i te raruraru.

He aha ngā Take o te Dysania?

Kāore he take kotahi mō te dysania. Engari, ka puta mai i te huinga o ngā āhuatanga tinana, ā-kare ā-roto, me ngā tikanga ora. Ka āwhina te māramatanga ki ngā take noa ki te kite koe he aha te mea kei te puta i tō ao.

Ko ngā take taketake tino kitea kei te tūhono ki te hauora hinengaro, ngā raruraru moe, me ngā mate tinana mau tonu. Tirohia ēnei kia pai ake ai tō kite i ngā tauira.

Ngā Hononga ki te Hauora Hinengaro

Ko te pouri te tino take o te dysania. A, ki te pouri koe, ka whakarerekētia te matū o tō roro i ngā huarahi e pā ana ki te whakahihiko, te kaha, me tō kaha ki te wheako koa. Ka rite te putanga ake i te moenga ki te kore noa he kaupapa ina kapua ana te pouri ki tō tirohanga o te rā kei mua.

Ehara tēnei i te mea noa ki te tino kino te whakaaro, ki te kino rānei te ngākau. Ka whakarerekē tinana te pouri ki te mahi o tō roro ki te tukatuka i ngā utu me ngā whakawehi. Ka honoa tō moenga ki te haumaru, engari ko te ao kei waho ka puta he ahua nui, he whakawehi rānei.

Ka taea hoki e ngā mate manawawā te whakahihiko i te dysania, ahakoa he paku rereke te tikanga. Ki te wheako koe i te manawawā, ka taea e ngā ata te kawe mai i te tini o te manawawā mō ngā mea katoa e hiahia ana koe ki te anga atu. Ka whakautu tō tinana ki tēnei mate kua kitea mā te hiahia kia noho i roto i te taiao haumaru, e whakahaerehia ana o tō moenga.

Ko te mate bipolar i ngā wā pouri ka puta te dysania tino kaha. Ko te rerekētanga i waenganui i ngā wā maniapere o te kaha nui me ngā wā pouri ka puta te ahua o te putanga ake i ngā wākihi tata kaore e taea.

Ngā Raruraru Moe e Tū Tāpiri Ana

Ko te mate hopu manawa i te wa e moe ana ka raruraru i te kounga o tō moe puta noa i te pō, ahakoa kāore koe e tino oho. Ka taea e koe te noho i ngā haora e waru i roto i te moenga engari kāore rawa e tutuki te moe hōhonu, te moe whakaora e hiahiatia ana e tō tinana. Ka waiho tēnei koe kia tino ngenge i te ata, ka uaua rawa te eke ake.

Ka puta te mate mōhio moe he huringa kino ki te dysania. A, ka uaua koe ki te moe, ki te noho moe rānei, ka ngenge koe ina tae mai te ata. Ka uaua ake te whakarere i te moenga e te ngenge, ka taea e tēnei te whakapiki i te manawawā mō te moe, ka kino ake ai te mate mōhio moe.

Ko ngā raruraru o te manawatanga o te moe, pēnei i te mate roa o te atamira moe, te tikanga o te karaka o roto o tō tinana kāore e rite ki ngā raarangi noa. Kāore tō tinana e rite ki te oho ake i te wā e tatari ana te ao ki a koe. Ehara tēnei i te mea noa ki te mangere engari he taurite koiora i waenganui i tō manawatanga maori me ngā tono o waho.

Ko te mate rewharewha o te waewae me te mate nekehanga o ngā peka i ia wa ka taea te wāwāhi i tō moe me te kore koe e tino mōhio. Ka taea e koe te whakaaro kua moe koe i te pō katoa, engari ko tō tinana kei te wheako i ngā raruraru maha e aukati ana i te moe pai.

Ngā Take Hauora Tinana

Ko te mate ngenge mau tonu ka puta te ngenge nui, kāore e kitea te take, ā, kāore e pai ake i te okioki. Ki te whai koe i tēnei mate, ka waiho te dysania hei pakanga ia rā nā te mea kaore rawa he rahui kaha o tō tinana e hiahiatia ana ki te neke.

Ko te Fibromyalgia e whakakotahi ana i te mamae, te ngenge, me ngā raruraru moe i ngā huarahi e uaua ai ngā ata. Ka taea te kino ake te mamae i te pō, ā, ka kino te kounga o tō moe, ka puta he huripari mō te dysania.

Ko ngā mate taiwhatiwhati, otirā te hypothyroidism, ka whakaiti i tō metabolism me te whakaputa kaha. A, kaore tō taiwhatiwhati e whakaputa nui ngā homoni, ka nui ake te kaha o ia mahi tinana, tae atu ki te mahi ngāwari o te putanga ake i te moenga.

Ko te Anemia te tikanga o te toto o tō tinana kāore e kawe ana i te nui o te hāora ki ngā kopa. Ka puta tēnei he ngenge tinana tūturu e puta ai te ahua o te kaha ake o ia nekehanga. Kāore tō tinana e whiwhi ana i te hinu e hiahiatia ana kia mahi noa.

Ko ngā mate mamae mau tonu o ngā momo katoa ka taea te whai wāhi ki te dysania. A, ka kawea mai e te nekehanga te mamae, ko te noho pūmau i te moenga ka waiho hei huarahi ngāwari rawa atu. I roto i te wā, ka puta tēnei he tauira uaua ki te wawahi.

Ngā Tīhoho Ora me ngā Taiao

Ko te ahotea mau tonu ka noho tō tinana ki tētahi wāhi teitei ka mutu ka whakapaua ngā rawa o tō tinana. I muri i ngā wiki, marama rānei o te ahotea, ka tino ngenge tō pūnaha ka puta te ahua o te putanga ake i te moenga he mea kore e taea.

Ko te tikanga kino o te moe, pēnei i te ngāreware o ngā wā moe me te whakamahi i ngā mata i mua i te moenga, ka raruraru i ngā tauira o tō moe maori. Ahakoa ka noho koe i te wā roa i roto i te moenga, ka kino te kounga o tō moe, ka waiho koe kia kore e okioki.

Ko te mate pānga ā-taiao i ngā marama o te takurua ka puta te dysania i te mea ka pā te iti o te rā ki te matū o tō roro. Ko te huinga o ngā ata pouri me ngā whakarerekētanga o te ngākau ka puta te ahua uaua ki te whakarere i te moenga.

Ko ngā pānga taha o ngā rongoā, i ētahi wā ka uru te ngenge, te moe rānei e mau tonu ana ki te ata. Ko ētahi antidepressants, ngā rongoā toto toto, me ngā antihistamines ka taea te uaua ake te oho me te neke.

Ngā Take Tūraru Engari Ka Taea

Ko ētahi mate iti ake ka taea hoki te arahi ki te dysania, ahakoa he tokoiti noa iho te pā ki a rātou. He mea nui te mōhio ki a rātou ki te kāore ngā take noa e rite ki tō āhuatanga.

Ko te hypersomnia idiopathic ka puta te moe nui me te kore he take kitea. Ka taea e ngā tāngata whai tēnei mate te moe i ngā wā roa rawa atu, ā, ka oho tonu te ahua kaore i okioki, kāore hoki e kaha ki te eke ake ngāwari.

Ko te Kleine-Levin syndrome he mate tūraru e puta ai ngā wākihi o te moe nui, i ētahi wā 20 haora ia rā, tae atu ki ngā whakarerekētanga hinengaro me te whanonga. I waenganui i ngā wākihi, ka mahi noa ngā tāngata, engari i roto i a rātou, ka puta te ahua o te putanga ake i te moenga he mea tata kaore e taea.

Ko ētahi mate autoimmune pēnei i te lupus me te multiple sclerosis ka puta te ngenge nui i te mea ka whakaekea e tō pūnaha ārai mate ngā kopa hauora. Ka puta te ngenge hua hei uaua nui ki te puta ake i te moenga.

Ko ngā mate neurological e pā ana ki ngā pūnaha whakahihiko o te roro, ahakoa tūraru, ka pā ki tō kaha ki te whakawhiti mai i te moe ki te arare ngāwari. Ka taea e ēnei te uru ki ētahi momo encephalitis me te whara roro.

He aha Ētahi Atu Tohu Ka Puta Mai Me te Dysania?

He uaua te puta mai o te dysania anake. Ka puta mai i te nuinga o te wā me ētahi atu tohu ka āwhina i a koe me tō kaiwhakarato hauora ki te kite i te take taketake. Ka taea e te kite i ēnei tauira te whakaatu ki te huarahi tika o te rongoā.

Anei ngā tohu e puta mai ana i te nuinga o te wā me te dysania, ka taea te hoatu he pikitia oti ake o te mea kei te puta:

• Ngenge mau tonu puta noa i te rā, ahakoa kua eke koe ki te mahi

• Uaua ki te aro, ki te whakatau rānei ina tīmata tō rā

• Ngā whakarerekētanga o te ngākau, otirā ngā ngākau pēnei i te pouri, te kore o te kaupapa, te kore tūmanako rānei

• Te ngaro o te hiahia ki ngā mahi e pai ana ki a koe, ka puta te ahua kore kau o te rā

• Te ahua taumaha o te tinana, te ahua rānei kua taimaha ngā peka

• Manawawā, mataku rānei ki te anga atu ki ngā kawenga o ia rā

• Ngā whakarerekētanga o te kai, kai atu te nui ake, te iti ake rānei i te noa

• Te wehe atu i te iwi, nā te mea ko te kaha e hiahiatia ana ki te kōrero ki ētahi atu ka puta he ahua nui

• Ngā raruraru moe i tua atu i te uaua ki te eke ake, tae atu ki te mate mōhio moe, te moe nui atu rānei

• Ngā tohu tinana pēnei i te mamae o te upoko, te mamae o te tinana, te raruraru kūnatu rānei kaore he take kitea

Ko ēnei tohu tāpiri e hoatu ana he tīra nui mō te whether the dysania stems from mental health concerns, sleep disorders, or physical conditions. Ko te whai i ngā tohu e wheako ana koe ka āwhina i tō kaiwhakarato hauora ki te arahi i a koe ki te tiaki tika.

A, Ahea Koe Me Kōrero ki Te Kaiwhakarato Hauora mō te Dysania?

Me whakapā atu koe ki tētahi kaiwhakarato hauora ka tiimata te dysania ki te whai wāhi ki tō ao o ia rā, ngā kawenga, te hononga rānei. Ki te ngaro koe i te mahi, te kura, te whai wāhi nui rānei nā te kore e kaha ki te putanga ake i te moenga, he tohu mārama tera ki te rapu āwhina.

Ko te roa hoki o te wā te mea nui. Kare e kore ka puta he ata uaua i ētahi wā, engari ki te kua wheako koe i te dysania i te nuinga o ngā rā mō te rua wiki, neke atu rānei, kua tae te wā ki te kōrero ki tētahi. Ko ngā tauira mau tonu e tohu ana i tētahi take taketake e hiahiatia ana kia atāwhatia.

Ki te wheako hoki koe i ngā whakaaro o te whara i a koe anō, te ahua rānei kāore he take o te ora, whakapā atu tonu. Ko ēnei ngākau, me te dysania, ka taea te tohu i te pouri nui e hiahiatia ana te tiaki urupare. Ka tika koe ki te tautoko, ā, kei te wātea te āwhina whai hua.

Kaua e tatari kia kaha rawa te dysania i mua i te rapu āwhina. Ko te wāwe wawe te nuinga ka hua mai he pai ake ngā hua, ā, ka taea te aukati i te kino o te raruraru, te pā rānei ki ētahi atu wāhanga o tō ao.

Me Pēhea Te Whakatau a Ngā Kaiwhakarato Hauora i te Take o te Dysania?

Ka timata tō kaiwhakarato hauora ki tētahi kōrero taipitopito mō ō tohu, te wā i tīmata ai, me te pānga ki tō ao. Ka pātai ratou mō ngā tauira o tō moe, tō ngākau, ngā taumata ahotea, me ētahi atu tohu tinana kua kite koe.

Ka āwhina te whakamātautau tinana ki te whakakore i ngā mate ka taea te puta mai i ngā tohu. Ka tirotiro tō kaiwhakarato mō ngā tohu o ngā mate taiwhatiwhati, te anemia, me ētahi atu take tinana ka taea te whakamārama i tō ngenge me te uaua ki te eke ake.

Ka taea e ngā whakamātautau toto te whakaatu i ngā mate taketake pēnei i ngā mate taiwhatiwhati, te kore o te huaora, te anemia rānei. Ko ēnei whakamātautau ngāwari ka maha ngā wā e hoatu ana i ngā mōhiohio nui mō te mea kei te puta i tō tinana.

Ka taea e tō kaiwhakarato te tono kia pupuri koe i tētahi rēhita moe mō te wiki, e rua rānei. Ka āwhina tēnei ki te kite i ngā tauira i roto i ngā tikanga o tō moe, te ngākau, me ngā taumata kaha. Ka taea e ngā mōhiohio e tuhia ana e koe te whakaatu i ngā hononga kua kore koe e mōhio.

Ki te puta te ahua o te raruraru moe, ka taea e tō kaiwhakarato te tuku koe ki tētahi tohunga moe mō te aromatawai atu. Ka taea e tētahi rangahau moe te whakatau i ngā mate pēnei i te mate hopu manawa i te wa e moe ana, te mate rewharewha o te waewae rānei e raruraru ana tō okioki.

Ko te arokite hauora hinengaro he wāhanga noa, he mea nui hoki o te aromatawai. Ka pātai tō kaiwhakarato kia aromātai ai mena ka taea e te pouri, te manawawā, me ētahi atu mate hinengaro te whai wāhi ki tō dysania. Ehara tēnei i te mea noa ki te whakatau engari ki te kimi i te tautoko tika māu.

He Aha Ngā Kōwhiringa Rongoā Ka Taea Te Āwhina ki te Dysania?

Ko te rongoā mō te dysania ka whakawhirinaki katoa ki te take. Kāore he rongoā kotahi nā te mea he tohu te dysania kaua hei mate anake. Ko te rongo pai ko te whakahaere i te take taketake ka pai ake te kaha ki te putanga ake i te moenga.

Tirohia ngā huarahi rerekē ka taea te tono e tō kapa hauora i runga i te take o ō tohu.

Ngā Rongoā mō te Dysania e Pā ana ki te Hauora Hinengaro

Ki te pouri, te manawawā rānei kei muri i tō dysania, ko te rongoā hauora hinengaro te aronga matua. Ko te kōrero, otirā ko te kōrero whai kiko, ka āwhina i a koe ki te whakahaere i ngā whakaaro me ngā whanonga e noho ai koe ki te wāhi pūmau. Ka ako koe i ngā pūkenga mahi mō te whakahaere i ngā ata uaua.

Ko ngā rongoā antidepressant, anti-anxiety rānei ka taea te whakahoki i te taurite o te matū o tō roro ki te kore te kōrero anake e rahi. Ka roa te nuinga o ēnei rongoā e rua wiki ki te mahi katoa, engari he tokomaha e kite ana ka ngāwari ake te puta ake i te moenga.

Ka mahi tō kaiwhakarato ki a koe ki te kimi i te rongoā me te inenga tika. Akene he waea me te whakamātau, engari ko te noho tūhono mō te mea kei te pai te mahi ka āwhina i te ara ki te angitu.

Te Whakahaere i ngā Raruraru Moe

Mō te mate hopu manawa i te wa e moe ana, ko te rongoā ko te whakamahi i te mīhini CPAP i te pō. Ka pupuri tēnei taputapu i tō ara manawa kia taea ai e koe te manawa tika me te whiwhi moe whakaora. A, ka pai ake te kounga o tō moe, ka whakaitihia te dysania o te ata.

Ko te rongoā mō te mate mōhio moe ka uru ki te kōrero whai kiko hei rongoā mō te mate mōhio moe, tae atu ki te whakapai ake i te tikanga o te moe. I ētahi wā ka āwhina te rongoā moe poto ki te tautuhi anō i ō tauira i a koe e mahi ana i ngā whakarerekētanga whanonga.

Ko ngā raruraru o te manawatanga o te moe ka taea te whakautu mā te rongoā rama, ngā rongoā melatonin, me ngā raarangi moe kua oti te whakarite. Ko te whāinga ko te whakawhiti mārika i te karaka o roto o tō tinana kia rite ki tō raarangi whāinga.

Te Whakahaere i ngā Mate Tinana

Ko ngā mate taiwhatiwhati ka hiahiatia he rongoā hei whakakapi, hei whakahaere rānei i ngā taumata homoni. A, ka noho noa te mahi o tō taiwhatiwhati, ka hoki mai tō kaha me te pai ake te dysania.

Ko te rongoā mō te anemia ka whakawhirinaki ki te take engari ko te nuinga ko te rongoā rino, ngā whakarerekētanga kai rānei. A, ka pai ake te kaha o te kawe hāora o tō toto, ka ngāwari ake ngā mahi tinana tae atu ki te putanga ake i te moenga.

Ko te mate ngenge mau tonu me te fibromyalgia ka hiahiatia he huarahi maha. Ka taea e tēnei te uru ki ngā kaupapa hākinakina ngāwari, te whakahaere mamae, te whakapai moe, me ētahi rongoā i ētahi wā. Ka taea te āta haere te ahunga whakamua, engari he tokomaha e kite ana ka ngāwari ake o rātou ata me te rongoā whanui.

Ngā whakarerekētanga Ora hei Tautoko i te Whakaora

Ahakoa te take taketake, ka taea e ētahi whakarerekētanga ora te āwhina ki te whakangāwari ake i ngā ata i a koe e whakahaere ana i te take matua. Ehara ēnei i te rongoā tere, engari ka hanga rātou i ngā tikanga hei tautoko i tō whakaora.

Anei ngā whakarerekētanga mahi ka āwhina i te whakaiti i te dysania:

• Kia mau ki ngā wā moe me te oho rite, ahakoa i ngā wiki, hei whakahaere i tō karaka tinana

• Hangaia tētahi tikanga moe whakaora e kii ana ki tō tinana kua tae te wā ki te marino.

• Kia mātao, pouri, me te wahangu tō whare moe kia pai ake ai te kounga o tō moe

• Whakaitia te whakamahi i te mata mo te haora i mua i te moenga, nā te mea ka taea e te rama kikorangi te raruraru i ngā homoni moe

• Whakaritea tō whakaoho ki tētahi atu wahi o te ruuma kia tika ai koe ki te haere ki te whakaweto

• Whakatuwheratia ngā arai i te wa tonu o te oho kia uru ai koe ki te mārama o te rangi

• Whakaritea tētahi mea ngāwari, ātaahua hoki mō ō ata kia puta ai he whakahihiko pai

• Whakamātauria te whakaroa ngāwari, te neke rānei i a koe kei te moenga tonu kia ngāwari ai te whakawhiti

• A unikatia te kawhe i muri i te ahiahi wawe, nā te mea ka pā ki te kounga o tō moe

• Whakaitihia te waipiro, nā te mea ka raruraru i te hanganga o te moe ahakoa ka puta te ahua o te moe i te tuatahi

Ko ēnei whakarerekētanga ka pai ake te mahi ina honoa ki te rongoā mō ngā mate taketake. Ka hanga rātou i tētahi turanga hei tautoko i tō whakaora engari kāore e nui noa iho mena he take hauora, hauora hinengaro rānei kei te arahi i tō dysania.

Ka taea Rānei te Pai ake te Dysania i a Ia Anō?

I ētahi wā ka pai ake te dysania me te kore he rongoā whaimana, otirā ki te mea kua puta mai i te ahotea rangitahi, i tētahi raruraru poto ki tō tikanga. Ki te kaha koe ki tētahi wā uaua engari kāore he mate hinengaro, tinana rānei, ka taea ngā tohu te whakatau ina pai ake ngā āhuatanga.

Ki te pērā, he uaua te dysania mau tonu ki te haere noa me te kore e whakahaerehia te take matua. Ki te pouri, te manawawā, tētahi mate moe, tētahi mate tinana rānei kei te arahi i ngā tohu, ka hiahiatia te rongoā kaha kia pai ake ai ēnei mate.

Ko te tatari me te tūmanako ka taea e te pai ake te mau ai ngā raruraru ki te noho pūmau. A, ka roa te wā e kaha ana koe ki te dysania, ka nui ake te pānga ki tō mahi, ngā hononga, me te whakaaro ki a koe anō. Ko te wāwe wawe te nuinga ka hua mai he tere ake te whakaora me te aukati i ēnei pānga tuarua.

Whakaarohia te dysania hei kōrero a tō tinana e kii ana kei te hiahiatia tētahi mea kia atāwhatia. Ko te whakarongo ki taua tohu me te rapu āwhina tika te huarahi whai hua rawa atu.

He Aha Ka Taea E Koe Tēnei Wā Mena Kei te Kaha Koe?

Ki te kei te pahemo koe i te dysania i tēnei rā, timata mā te atawhai i a koe anō. Ehara tēnei i te he o te tangata, te he rānei. He tohu tēnei e tika ana kia atāwhatia, kia atākukutia, pēnei i te mamae tinana.

Whakapā atu ki tētahi kaiwhakarato hauora ki te timata i tētahi kōrero mō te aha te mea ka puta mai te uaua ki te eke ake i te moenga. Kāore koe e hiahia ki te mōhio ki ngā whakautu katoa i mua i te rapu āwhina. Ko tētahi wāhanga o tā rātou mahi ko te āwhina i a koe ki te whakatau i te mea kei te puta.

I taua wā, tamata ki te whakauru i tētahi, e rua rānei o ngā whakapai tikanga moe kaua e ngana ki te whakarereke i ngā mea katoa i te wā kotahi. Ko ngā whakarerekētanga ngāwari, mau tonu ka pai ake te mahi i ngā whakarerekētanga nui he uaua ki te mau tonu.

Kōrero ki tētahi e whakawhirinaki ana koe mō te mea kei te wheako koe. Ka taea e te mokomokotanga te kino ake te dysania, engari ko te tautoko ka taea te ahua ngāwari ake te huarahi whakamua.

Kia maumahara, ka taea te whakaora i te dysania. Me te tautoko tika me te huarahi rongoā mō tō āhuatanga motuhake, ka taea anō te ngāwari ake ngā ata. He tokomaha kua uaua ki te eke ake i te moenga kua kitea tō rātou ara hoki ki ngā ata pai. Kei te wātea hoki taua āpōpō māu.