He aha te Raru Moemoea? Tohutohu, Take, me te Maimoatanga

Ko te raruraru moemoea he āhuatanga moe ka kite koe i ngā moemoea kino, marama, maha tonu e whakaoho ana i a koe, ā, ka waiho koe i te pouri. Kāore i rite ki ngā moemoea wehi noa i kite katoa, ko tēnei raruraru he maha ngā wāhanga e whakaroa ana i tō moe, ā, ka pā ki tō ahua i te rā.

Kāore ēnei i ngā moemoea wehi noa e warewarehia ana e koe i te ata. Ki te whai koe i te raruraru moemoea, ka tino pono te ahua o ngā moemoea kaha, ā, ka whakauru pinepinetia ngā tūponotanga ki tō oranga, ki tō ora rānei. Ka kite pea koe i a koe e karo ana i te moe, i te manukanuka rānei mō te moe na te mea e manukanuka ana koe ki te whai i tētahi atu moemoea wehi.

He aha ngā tohu o te raruraru moemoea?

Ko te tohu matua ko te whai i ngā moemoea whakararuraru e whakaoho ana i a koe i te iti rawa kotahi i te wiki mō etahi marama. He tino marama, he wehi hoki ēnei moemoea wehi, no reira ka mau tonu ki a koe i muri i tō oho.

Ko ēnei ngā tohu matua e whakaatu ana pea kei a koe te raruraru moemoea, kāore i ngā moemoea kino noa:

• Ngā moemoea wehi maha e puta ana i te iti rawa kotahi i te wiki
• Ngā moemoea e whakauru ana i ngā tūponotanga mārama penei i te whakatoia, te werohia, te mau rānei
• Te oho me te wehi, te manukanuka, te pouri rānei
• Te maumahara pai ki ngā kōrero moemoea i te wa e oho ana koe
• Te raruraru ki te moe ano i muri i te moemoea wehi
• Te ngenge, te pouri rānei i te rā na te moe kino
• Te tīmatanga ki te wehi ki te moe, ki te karo rānei i te moe
• Te whakaaroaro ki ngā moemoea wehi i ngā hāora araara

Ko te nuinga o ngā moemoea wehi e puta ana i te haurua tuarua o tō huringa moe, ina hohonu ake te moe REM. Ko te tikanga, he tino nui ake te tupono ki te whiwhi i a rātou i ngā hāora ata, kāore i te tika i muri i te moe.

He aha ngā take o te raruraru moemoea?

Ka taea te whanake o te raruraru moemoea mai i ngā take rerekē, ā, he maha tonu he whakakotahitanga o ngā mea, kāore i te kotahi noa te take. Ko te mārama ki te aha pea e whakaoho ana i ō moemoea wehi ka āwhina i a koe me tō tākuta ki te kimi i te huarahi maimoatanga tika.

Ko ngā take tino noa ko ēnei:

• Te mamae, te PTSD rānei mai i ngā aituā, te tukino, i ētahi wheako wehi rānei
• Ngā taumata teitei o te ahotea mai i te mahi, ngā whanaungatanga, i ngā huringa nui o te oranga rānei
• Ētahi rongoā penei i ngā rongoā pouri, ngā rongoā toto toto, i ngā rongoā moe rānei
• Ngā āhuatanga hauora hinengaro penei i te manukanuka, te pouri, te mate bipolar rānei
• Te kai i te pō, e whakapiki ana i te mahi o te roro i te wa e moe ana
• Ngā raruraru moe penei i te moe apnea e whakakore ana i tō okiokinga
• Te whakamahinga o te matū, te tango rānei i te waipiro, i ngā raau taero rānei

Ko ētahi take iti ake, engari he tūpono, ko ngā āhuatanga hauora e pā ana ki te matū o tō roro, penei i te mate Parkinson, i ētahi mate autoimmune rānei. He iti rawa, ka taea te hono o te raruraru moemoea ki ngā take ira e whakapakari ana i ētahi tangata ki ngā whakaroa moe.

I etahi wā, ka tīmata ngā moemoea wehi i te tamarikitanga, ā, ka haere tonu ki te pakeketanga, i etahi atu wā ka whanake pē kia tere i muri i tētahi kaupapa motuhake, i ngā wā ahotea nui o tō oranga rānei.

Nōhea te tiro atu ki te tākuta mō te raruraru moemoea?

Me whakaaro koe ki te kōrero ki tētahi kaiwhakarato hauora mēnā kei te puta tonu ō moemoea wehi, ā, kei te pā ki tō oranga o ia rā. Kāore tēnei i te mea me noho koe ki reira, ki te whakamātau rānei koe i a koe.

Koinei te wā e tika ana te rapu awhina ngaio:

• Ka puta ngā moemoea wehi i te iti rawa kotahi i te wiki mō te marama, i te roa atu rānei
• Kei te ngaro koe i te moe, ā, kei te ngenge koe i te rā
• Kei te karo koe i te moe, i te manukanuka rānei mō te moe
• Kei te pā ngā moemoea ki tō ngākau, ki tō mahi, ki ō whanaungatanga rānei
• Kei te whai koe i ngā whakaaro mō ngā moemoea wehi i te wā e araara ana koe
• Kei te whakamahi koe i te waipiro, i ngā raau taero, i ētahi atu matū rānei hei awhina i a koe ki te moe

Me rapu awhina hauora tonu koe mēnā kei te whai koe i ngā whakaaro ki te whara i a koe, i ētahi atu rānei, ki te hono rānei ngā moemoea wehi ki te mamae, ā, kei te pāngia koe e ngā whakamaharatanga, i ngā whakaeke manukanuka rānei i te rā.

Kia mahara ko te raruraru moemoea he āhuatanga hauora e mohiotia ana, ā, kei te wātea ngā maimoatanga whai hua. Ka taea e tō tākuta te awhina ki te whakatau mēnā he take kei muri, ā, ka mahi tahi me koe ki te kimi i te whakaora.

He aha ngā take tūponotanga mō te raruraru moemoea?

Ka taea e ētahi take te whakapakari i a koe ki te whanake i te raruraru moemoea, ahakoa te whai i ēnei take tūponotanga kāore e tikanga ka whai koe i ngā raruraru ki ngā moemoea wehi. Ko te mārama ki tō tūponotanga ka āwhina i a koe ki te tango i ngā kaupae hei tiaki i tō hauora moe.

Ko ngā take tūponotanga matua ko ēnei:

• Ko te wahine, i te mea he nui ake te tupono o ngā wāhine ki te whiwhi i te raruraru moemoea
• Te whai i te hītori o te mamae, te tukino, te PTSD rānei
• Te hītori whānau o ngā raruraru moe, i ngā āhuatanga hauora hinengaro rānei
• Ngā taumata ahotea teitei mai i te mahi, te kura, i ngā whanaungatanga whaiaro rānei
• Ngā āhuatanga hauora hinengaro o nāianei penei i te manukanuka, te pouri rānei
• Te tango i ētahi rongoā e pā ana ki te moe, ki te matū roro rānei
• Te whai i ētahi atu raruraru moe penei i te moe apnea, i te mate waewae kore marie rānei
• Te whakamahi i te waipiro, i ngā raau taero takaro rānei i ia rā

Ka taea e ētahi tangata te whai i te whakawhānautanga ira e whakapakari ana i a rātou ki te ahotea, ā, he nui ake te tupono ki te whai i ngā moemoea marama. Ka taea hoki e te tau te whai wāhi, me te raruraru moemoea i etahi wā ka tīmata i te tamarikitanga, ka puta rānei i ngā wā o ngā huringa nui o te oranga.

Ko te whai i tetahi, i te maha rānei o ēnei take tūponotanga kāore e tikanga kei te tūpono koe ki te whai i te raruraru moemoea. He maha ngā tangata e whai ana i ēnei take e moe pai ana, i ētahi atu kāore he take tūponotanga marama e whanake tonu ana i te āhuatanga.

He aha ngā tūponotanga pea o te raruraru moemoea?

Ina kore e maimoatia te raruraru moemoea, ka taea e ia te hanga i te huringa o ngā raruraru moe e pā ana ki ngā wāhanga maha o tō oranga. Ko te rongo pai ko te mohio wawe ki ēnei tūponotanga pea ka āwhina i a koe ki te whiwhi i te tautoko e hiahia ana koe.

Ko ngā tūponotanga tino noa ka pāngia koe ko ēnei:

• Te kore moe roa e arahina ana ki te ngenge i te rā, ki te raruraru ki te arotahi rānei
• Te piki o te manukanuka me te pouri mai i te whakaroa moe tonu
• Ngā raruraru ki te mahara, te whakatau, me te mahi
• Te ngoikore o te whanaungatanga na te huringa o te ngākau me ngā whakaroa moe
• Te whanake o ngā whāinga karo moe e whakaiti ana i te raruraru
• Te piki o te tūponotanga o ngā aituā na te moe i te rā
• Te ngoikore o te pūnaha mate na te kounga moe kino

I ngā take nui ake, ka whanake ētahi tangata i te wehi ki te moe, e kiia nei ko te somniphobia. Ka taea e tēnei te arahina ki te noho araara, e whakaiti ana i ngā raruraru moe, ā, ka taea te whakauru ki ngā moemoea wehi maha atu.

He iti rawa, ka taea e te raruraru moemoea kore maimoatanga te whakauru ki ngā tūponotanga hauora hinengaro nui ake, tae atu ki te kino o ngā āhuatanga o nāianei penei i te PTSD, i te whanake rānei o te mate manukanuka. Ko te matua ko te whiwhi awhina i mua i te whanake, i te kino rānei o ēnei tūponotanga.

Me pēhea te whakatau i te raruraru moemoea?

Ko te whakatau i te raruraru moemoea he whai hua tonu, ā, ka kite te nuinga o ngā tangata i te whakapai nui me te huarahi tika. Ka mahi tahi tō tākuta me koe ki te hanga i te mahere maimoatanga e hangai ana ki te aha pea e whakaoho ana i ō moemoea wehi, me te nui o rātou.

Ko ngā huarahi maimoatanga matua ko ēnei:

• Te Maimoatanga Whakaahua Whakamahinga (IRT), kei hea koe e whakamahi ana i te whakakapi i te mutunga o ō moemoea wehi i te wā e araara ana koe
• Te Maimoatanga Aronga Whānau hei awhina i te whakakapi i ngā whakaaro me ngā whāinga e pā ana ki te moe
• Ngā rongoā penei i te prazosin, i ētahi rongoā pouri rānei ina kore e ranea te maimoatanga anake
• Te maimoatanga o ngā āhuatanga kei muri penei i te PTSD, te manukanuka, te pouri rānei
• Ngā whakapaitanga moe pai hei hanga i ngā āhuatanga moe pai ake
• Ngā hangarau whakahaere ahotea penei i te whakangungu whakamahinga, i te whakaaroaro rānei

Ko te Maimoatanga Whakaahua Whakamahinga te maimoatanga tuatahi e tūtohutia ana e ngā tākuta na te mea he motuhake te hoahoa mō ngā moemoea wehi, ā, he tautoko rangahau kaha.

Mēnā kei te tango koe i ngā rongoā e whakaoho ana pea i ngā moemoea wehi, ka taea e tō tākuta te whakarereke i tō horopeta, i te whakawhiti atu rānei ki tētahi atu rongoā. I etahi wā, ko te maimoatanga i tētahi atu raruraru moe penei i te moe apnea ka taea te whakaiti i te auau o ngā moemoea wehi.

Me pēhea te whakahaere i te raruraru moemoea i te kāinga?

Ahakoa he mea nui te maimoatanga ngaio mō te raruraru moemoea, he maha ngā mea ka taea e koe te mahi i te kāinga hei tautoko i tō whakaora, hei whakapai rānei i tō kounga moe. Ka pai te mahi o ēnei rautaki ina whakakotahitia ki te tiaki ngaio.

Ko ēnei ngā hangarau whakahaere kāinga whai hua:

• Kia mau ki te mahinga moe mau tonu, te moe, te oho rānei i te wā kotahi i ia rā
• Hangaia he mahinga moe mālie penei i te pānui, te whakatete aitua, te whakarongo rānei ki te waiata ngawari
• Kia makariri, pouri, ā, mārie tō ruma moe mō ngā āhuatanga moe pai
• Karohia te caffeine, te waipiro, me ngā kai nui i roto i ngā hāora 3-4 o te moe
• Whakamahia ngā hangarau whakamahinga penei i te manawa hohonu, i te whakamahinga uaua whakamua rānei
• Kia mau ki te pukapuka moemoea hei aroturuki i ngā tauira me ngā whakaoho
• Whakapakaritia te tinana i ia rā, engari kāore i roto i ngā hāora 3 o te moe
• Whakaitihia te wā mata i te iti rawa kotahi hāora i mua i te moe

Mēnā ka oho koe i te moemoea wehi, ngana ki te noho mārie, ā, whakamahara atu ki a koe kei te ora koe. Ka kite ētahi tangata he whai hua te ara ake poto, te mahi i tētahi mahi mārie penei i te pānui, ā, ka hoki ki te moe ina pai ake te whakamahinga.

Ko te whakahaere i te ahotea i te rā ka taea hoki te whakaiti i te auau o ngā moemoea wehi. Ka taea tēnei te whakauru i te whakapakari tinana i ia rā, te noho tahi rānei me ngā tangata tautoko, te whakamahi rānei i ngā hangarau whakaaroaro e āwhina ana i a koe ki te tukatuka i ngā kare-a-roto uaua.

Me pēhea te aukati i te raruraru moemoea?

Ahakoa kāore e taea e koe te aukati i te raruraru moemoea i ia wā, ina koa mēnā e pā ana ki te mamae, ki ngā ira rānei, he maha ngā kaupae ka taea e koe te tango hei whakaiti i tō tūponotanga, hei tiaki rānei i tō hauora moe. Ko te aukati e arotahi ana ki te pupuri i ngā tikanga moe pai, ki te whakahaere rānei i te ahotea.

Ko ngā rautaki aukati matua ko ēnei:

• Te pupuri i ngā wā moe me te oho mau tonu, tae atu ki ngā wiki
• Te hanga i te mahinga moe whakamahinga e tohu ana ki tō tinana kua tae ki te wā moe
• Te whakahaere i te ahotea mā te whakapakari tinana i ia rā, ngā hangarau whakamahinga, i te tohutohu rānei
• Te whakaiti i te waipiro me te karo i ngā raau taero takaro
• Te whakautu i ngā āhuatanga hauora hinengaro penei i te manukanuka, te pouri rānei i te tīmatanga
• Te whai whakaaro ki ngā rongoā e pā ana pea ki tō moe
• Te rapu awhina tere i muri i ngā wheako mamae

Mēnā kua whai koe i te raruraru moemoea i mua, ā, kua ora, ko te noho mohio ki ō whakaoho ka āwhina i te aukati i te hokinga mai. Ka taea tēnei te tikanga te whakahaere i te ahotea kia ata whai wā i ngā wā uaua, i te pupuri rānei i tō mahinga moe ahakoa te tini o te oranga.

Ko te whakaako i ngā tamariki i ngā tikanga moe hauora, te awhina rānei i a rātou ki te tukatuka i ngā wehi me ngā manukanuka ka taea te whakaiti i tō rātou tūponotanga ki te whanake i te raruraru moemoea i muri mai i te oranga.

Me pēhea te whakarite mō tō hui tākuta?

Ko te whakarite mō tō hui ka āwhina i a koe ki te whiwhi i te nuinga o tō haerenga, ā, kia whai katoa ai tō tākuta i ngā mōhiohio e hiahiatia ana hei awhina i a koe. Ko te tango i tētahi wā hei whakarite i ō whakaaro, hei kohikohi rānei i ngā mōhiohio e tika ana i mua ka whai hua ake te whakatau.

I mua i tō hui, whakaarohia te mahi i ēnei:

• Kia mau ki te pukapuka moe mō ngā wiki 1-2, te tohu i te wā e puta ana ngā moemoea wehi, me tō ahua
• Tuhia ngā kōrero mō ō moemoea wehi, tae atu ki ngā kaupapa, ki ngā whakaoho rānei noa
• Rārangihia ngā rongoā, ngā taapiri, me ngā raau taero kore-kaute katoa e tangohia ana e koe
• Tātaihia ngā kaupapa ahotea hou, ngā huringa oranga, i ngā wheako mamae rānei
• Aroturukihia tō kai caffeine me te waipiro, me te wā e kai ana koe i a rātou
• Whakaritea ngā pūrongo mō ngā huarahi maimoatanga me te aha e tumanakohia ana
• Kawea mai ngā mōhiohio mō tō hītori whānau o ngā raruraru moe, i ngā raruraru hauora hinengaro rānei

I te wā o te hui, kia pono ki te āhua o te pānga o ngā moemoea wehi ki tō oranga o ia rā, ki tō mahi, ki ō whanaungatanga rānei. E hiahia ana tō tākuta ki ēnei mōhiohio hei mārama ki te nui o tō āhuatanga, hei tūtohu rānei i te maimoatanga e tika ana.

Kaua e whakaroa ki te uiui i ngā mea kāore koe e mārama. Ka taea tēnei te whakauru i ngā pūrongo mō ngā take pea, ngā huarahi maimoatanga, te roa o te maimoatanga, i te aha ka taea e koe te mahi i te kāinga hei awhina i a koe.

He aha te tango matua mō te raruraru moemoea?

Ko te raruraru moemoea he āhuatanga hauora pono e taea te pā kino ki tō moe me tō oranga o ia rā, engari he tino maimoatia hoki me te huarahi tika. Kāore koe e mate ki te mamae i ngā moemoea wehi maha, ki te whakaae rānei i a rātou hei wāhanga noa o tō oranga.

Ko te mea nui rawa hei mahara ko te wātea o ngā maimoatanga whai hua, ā, ka kite te nuinga o ngā tangata i te whakapai nui ina mahi tahi rātou me ngā kaiwhakarato hauora hei whakautu i tō rātou raruraru moemoea. Ahakoa mā te maimoatanga, ngā huringa oranga, i ngā rongoā rānei, he wātea te whakaora.

Mēnā kei te pāngia koe e ngā moemoea wehi tonu e whakaroa ana i tō moe, i te pānga rānei ki tō mahi i te rā, ko te toro atu mō te awhina ngaio he kaupae mātauranga, he mea nui hoki. Me te maimoatanga tika me te tautoko, ka taea e koe te whakahoki mai i te moe okioki, te oho rānei me te hou, kāore i te wehi.

Ngā pūrongo e ui ana mō te raruraru moemoea

Ka taea e ngā tamariki te whai i te raruraru moemoea?

Āe, ka taea e ngā tamariki te whanake i te raruraru moemoea, ahakoa he tino noa ake i ngā pakeke. Ko te nuinga o ngā tamariki e whai ana i ngā moemoea wehi atu i ngā pakeke, engari ko te raruraru moemoea i ngā tamariki e whakauru ana i ngā moemoea whakararuraru maha e whakaroa ana i te moe me te mahi o ia rā. Mēnā kei te whai tō tamaiti i ngā moemoea wehi tonu e whakaoho ana i te wehi ki te moe, i te pānga rānei ki tōna āhua i te rā, he mea tika te kōrero ki tōna tākuta tamariki.

He rite te raruraru moemoea ki ngā wehi o te pō?

Kāo, he rerekē ngā āhuatanga o te raruraru moemoea me ngā wehi o te pō. Ka puta ngā moemoea wehi i te wa moe REM, ā, ko te nuinga ka mahara koe ki a rātou ina oho koe. Ka puta ngā wehi o te pō i te wa moe hohonu kore-REM, ā, ko te nuinga o ngā tangata kāore e mahara ki a rātou. Me ngā wehi o te pō, ka karanga pea koe, ka wiri, engari ka noho moe tonu, i te mea ko ngā moemoea wehi e whakaoho ana i a koe.

E hia te roa o te maimoatanga mō te raruraru moemoea?

He rerekē te roa o te maimoatanga i runga i ngā take kei muri, me ngā maimoatanga e pai ana mōu. Ka kite ētahi tangata i te whakapai i roto i ngā wiki torutoru i te tīmatanga o te Maimoatanga Whakaahua Whakamahinga, i ētahi atu pea e hiahia ana ki ngā marama maha o te maimoatanga. Mēnā kei roto ngā rongoā, ka torutoru wiki pea te roa ki te kite i ō hua katoa. Ka mahi tahi tō tākuta me koe ki te whakarereke i te mahere maimoatanga i runga i tō whakapai.

Ka taea e ētahi kai te whakaoho i ngā moemoea wehi?

Ahakoa kāore he mōhiohio putaiao tino e whakaatu ana ko ngā kai motuhake e whakaoho ana i ngā moemoea wehi, ko te kai i ngā kai nui, i ngā kai kawa rānei tata ki te moe ka taea te whakaroa i tō moe, ā, ka taea te whakapakari i ngā moemoea marama. Ko te moe whakaroa mai i te kore kai, i te kore ngāwari rānei ka nui ake pea te tupono ki te mahara ki ngā moemoea whakararuraru. Ko te nuinga, he pai te karo i ngā kai nui i roto i ngā hāora 3-4 o te moe.

Ka ngaro noa iho te raruraru moemoea?

Ka taea e te raruraru moemoea te whakapai i ia wā, ina koa mēnā i whakaohotia e tētahi kaupapa ahotea motuhake e whakatau ana i te wā. Heoi, ko te raruraru moemoea roa kaore e ngaro noa atu me te maimoatanga, ā, ka nui ake te kino mēnā kāore i maimoatia. Ko te rongo pai ko te maimoatanga he tino whai hua, na reira kāore he hiahia ki te tatari, ki te tumanako rānei ka whakatau noa i te wā e wātea ana te awhina.