He aha ngā Raru moe? Ngā Tōmhanga, Ngā Take, me te Maimoatanga

Ko ngā raruraru moe he āhuatanga hauora e whakaroa ana i ō tauira moe noa, ka uaua ai te whiwhi moe whakahāora e hiahia ana tō tinana. E pā ana ki te miriona o te iwi puta noa te ao, ā, ka rere ke mai i te uaua wā kotahi ki te moe ki ngā āhuatanga nui e pā ana ki tō hauora me tō oranga o ia rā.

Kāore ēnei āhuatanga e pā ana ki te ngenge noa i te aonga ake. Ka pā pea ki ō ngākau, ō whakaaro, me tō oranga katoa. Ko te rongo pai, ko te nuinga o ngā raruraru moe ka taea te whakaora ina kitea tika.

He aha ngā raruraru moe?

Ko ngā raruraru moe he āhuatanga e ārai ana i a koe ki te whiwhi moe kounga, whakahāora i ia rā. Pea ka whakaroahia, ka poto, kāore rānei i te kounga pai tō moe, ka waiho koe i te kore whakahou.

Whakaarohia te moe hei wā whakatikatika taiao mō tō tinana. Ina whakaroahia te tukanga e ngā raruraru moe, he rite ki te whakamātau ki te utu i tō waea me te taura kino. Pea ka whiwhi koe i ētahi mana, engari kāore i te nui hei mahi pai.

Neke atu i te 80 momo momo raruraru moe e mohiotia ana e ngā tohunga hauora. He uaua ki ētahi te moe, ka oho atu ētahi i te po, ā, ka wheako ētahi i ngā whāinga rerekē i te moe.

He aha ngā tōmhanga o ngā raruraru moe?

Ka rere ke ngā tōmhanga o te raruraru moe i runga i te āhuatanga motuhake e pā ana ki a koe. Heoi, he maha ngā tohu whānui e whakaatu ana kāore tō moe i te hauora penei i tō hiahia.

Ko ēnei ngā tōmhanga tino noa e kitea ana e te iwi:

• Uaua te moe, ahakoa te ngenge
• E oho ana i ngā wā maha i te po
• Kāore e hou te moe i muri i te moe roa o te po
• Te moe nui rānei te ngenge i te awatea
• Te ngunguru nui rānei te ngākau kino i te moe
• Te kore e ata noho o ngā waewae rānei ngā āwangawanga kore pai i roto i ōu waewae
• Te moe haere rānei te kōrero i te moe
• Uaua te aro i te awatea
• Ngā huringa ngākau pērā i te riri rānei te pouri
• Ngā mamae o te upoko i te ata

Ko ētahi tohu kaore i te tino noa engari he mea nui, tae atu ki te ngoikore o te uaua ohorere e whakaohotia ana e ngā kare-a-roto, ngā whakairoiro ora i te wa e moe ana rānei e ara ana, me te kore e taea te neke i te wa e ara ana. Ka taea e ēnei tohu te tohu i ngā mate moe tino uaua ake e hiahia ana ki te tiaki motuhake.

Kia mahara, ka pa te uaua o te moe ki te katoa i etahi wā. Ka tautuhia ngā mate moe ina puta tonu ēnei raruraru ka āwangawanga ki tō oranga o ia rā.

He aha ngā momo mate moe?

Ka wehewehea ngā mate moe ki ētahi wāhanga matua, ka pā ia ia ki te moe i ngā huarahi rerekē. Ka āwhina te mōhiotanga ki ēnei wāhanga ki a koe ki te kite i ngā tauira i roto i ō ake wero moe.

Ko ngā momo tino noa ko:

• Insomnia: Te uaua ki te moe, te moe tonu, rānei ngā rua
• Sleep apnea: Te mutu haere me te tīmata o te manawa i te moe
• Restless legs syndrome: Ngā āwangawanga kore pai i ō waewae me te hiahia ki te neke i a rātou
• Narcolepsy: Ngā wāhanga ohorere, kaore e taea te whakahaere, o te moe i te awatea
• Circadian rhythm disorders: Kei waho o te wa te karaka o roto o tō tinana ki tō taiao
• Parasomnias: Ngā whāinga ahua ke i te moe pērā i te moe haere rānei ngā wehi o te po

Ko ētahi atu mate pēwheu engari nui te āhua ko te mate nekehanga waewae i ia wā, kei reira ngā waewae, rānei ngā ringa e wiri ana i te moe, me te mate whāinga moe REM, kei reira koe e mahi ana i ō moemoeā. Kei reira hoki te hypersomnia idiopathic, e pā ana ki te moe nui i te awatea ahakoa te moe pai i te pō.

He āhuatanga motuhake me ngā tikanga whakaora mō ia momo. Ka taea e tō tākuta te awhina ki te whakatau i te kāwai e whakaahua pai ana i ō wero moe.

He aha ngā take o ngā mate moe?

Ka taea te whanake o ngā mate moe mai i te whakakotahitanga o ngā take, ā, i te nuinga o te wā kāore he take kotahi anake. Ka pā te moe ki a koe mai i ngā mahi o ia rā tae atu ki ngā āhuatanga hauora.

Ko ngā take noa ko:

• Te ahotea, te manukanuka, te pouri rānei
• Ngā āhuatanga hauora penei i te mate ngakau, te mate huka, te raru o te thyroid rānei
• Ngā rongoā e whakakore ana i te moe
• Te whakamahinga o te caffeine, te waipiro, te nikotine rānei
• Ngā wā moe kore tika, te mahi i ia wā rānei
• Ngā take taiao penei i te haruru, te mārama, te pāmahana rānei
• Te mamae tinana, te mamae rānei
• Ngā huringa o te homoni i te wā o te menopause, te hapu rānei

He wāhanga ira a etahi mate moe. Hei tauira, ka rere te narcolepsy i roto i ngā whānau, ā, ka taea e koe te whiwhi i te hiahia ki te moe apnea mena he hanganga kanohi, ara rānei.

Ko ngā take onge ko ngā whara o te roro, ngā mate neurodegenerative penei i te Parkinson, ngā āhuatanga autoimmune e pā ana ki te pūnaha io. I etahi wā, ka whanake ngā mate moe i muri i ngā mate, i te pānga rānei o ngā maimoatanga mate pukupuku.

I te nuinga o ngā take, ka mahi tahi ngā take maha hei hanga i ngā raruraru moe. Ka taea te awhina i te matauranga o ō whakaohooho motuhake ki te arahi i ngā whakatau maimoatanga.

Nōhea te haere ki te tākuta mō ngā mate moe?

Me pūtaketanga kia kite atu koe i te taakuta ki te kore e mutu ngā raruraru moe mō te neke atu i ngā wiki torutoru, kāore rānei e pā kinotia nui tō oranga o ia rā. Kaua e tatari kia tino ngākau nui koe i mua i te rapu awhina.

Whakatau he wā whakarite mena ka pā atu ki a koe tētahi o ēnei āhuatanga:

• E neke atu i te 30 meneti te roa o tō moe i ia rā
• Ka oho koe i ngā wā maha i ia pō mō ngā wiki maha
• Kei te ngākau nui koe i te awatea ahakoa e moe ana koe i te 7-9 haora i te moenga
• Ka kite tō hoa moe e ngunguru nui ana koe, kāore rānei e manawa i te moe
• Ka moe koe i ngā wā e kore e tika, pēnei i te wā e taraiwa ana koe, e kōrero ana rānei
• Kei te pā atu ki a koe ngā whāinga koretake i te moe
• Kei te pā kinotia ngā raruraru moe i tō mahi, i ō whānau, i tō ngākau rānei

Rapua te tiaki hauora tonu mena kei a koe ngā wāhanga e mutu ana tō manawa i te moe, e mamae ana te uma, e pupuhi ana te ngākau e pā ana ki te moe, kei te pā atu rānei ki a koe ngā āhuatanga e pā ana ki te moe e taea ai te kino.

Ka whai hua ētahi atu i te kite atu i te taakuta ina pā atu ki a rātou ngā raruraru moe hou i muri i te tīmatanga o ngā rongoā, i ngā huringa nui o te oranga, kāore rānei i te awhina ngā rongoā kāinga i muri i te wā whakamātautau tika.

He aha ngā take morearea mō ngā mate moe?

Ka taea e ētahi take te whakapiki ake i tō tūponotanga ki te whanake i ngā mate moe, ahakoa te mea he take morearea, ehara i te mea he tino take mō te pānga o ngā raruraru. Ka āwhina te mārama ki ēnei mea kia taea ai e koe te tango i ngā mahi ārai ina taea.

He take nui te tau, i te mea ka huri ngā āhuatanga moe i te mea ka pakeke koe. Ka maha ngā pakeke neke atu i te 65 tau te pakeke e pā ana ki te moe mārama me te maha ake o ngā oho.

Ko ngā take oranga e whakapiki ake ana i te morearea ko:

• Te mahi i ngā hāora kē, i ngā mahi po rānei
• Teitei te ahotea, te whakarereketanga nui o te oranga rānei
• Te inu nui o te caffeine, te waipiro rānei
• Te kore o te mahi tinana auau
• Te whakamahi i ngā taputapu hiko tata ki te moe
• Te kai paipa, te whakamahi rānei i ētahi atu whakaohooho

Ko ngā āhuatanga hauora e piki ai te tūpono, ko te momona, te mate ngakau, te mate huka, te pouri, ngā mate manukanuka, me ngā āhuatanga mamae roa. He mea nui hoki te hītori whānau, inā koa mō ngā āhuatanga penei i te narcolepsy, te restless legs syndrome, me ētahi momo apnea moe.

Ka taea hoki e ngā take taiao te whakauru, penei i te noho i ngā wāhi haruru, te haere auau puta noa i ngā rohe wā, te mahi rānei i ngā mahi ahotea teitei. Ko ētahi rongoā, tae atu ki ētahi rongoā pouri, rongoā toto teitei, me ngā steroids, ka raru pea ngā tauira moe hei pānga.

He aha ngā raruraru pea o ngā mate moe?

Ka taea e ngā mate moe kaore i te rongoā te arahi ki ngā raruraru hauora nui e roa atu ana i te ngenge. Me moe pai tō tinana kia mahi pai ai, ā, ka pā pea ngā raruraru moe roa ki ia pūnaha o roto i tō tinana.

Ko ngā raruraru tino tere ka kitea e koe, ko te uaua ki te aro, ngā raruraru mahara, me te piki o te tūpono o ngā aituā. He tino tūpono ake ngā aituā waka, ngā whara i te wāhi mahi, me ngā hinga mō te hunga he mate moe kaore i te rongoā.

Ko ngā raruraru hauora roa ka uru ki:

• Te toto teitei me te mate ngakau
• Te piki o te tūpono o te whiu
• Te mate huka momo 2, te kino rānei o te mana whakahaere huka toto
• Te piki o te taumaha me te momona
• Te ngoikore o te pūnaha mate pūkohu
• Ngā mate pouri me ngā mate manukanuka
• Ngā raruraru whanaungatanga me te motu hapori

Ko te apnea moe, hei tauira, ka āhei te arahi ki ngā raruraru o te ngakau nui, tae atu ki ngā āwangawanga o te ngakau, te korenga o te ngakau, me te mate ngakau ohorere i roto i ngā take onge. Ka hono te moe koretake roa ki te nui haere o te tūponotanga o te whanaketanga o ngā mate hinengaro me ngā raruraru whakamahi matū.

Ko ngā raruraru onge engari nui te kino e whai ake nei, ko te nui haere o te tūponotanga o te mate pukupuku me ngā tauira moe tino whakararu, ā, i roto i te take o te narcolepsy, ngā wāhanga morearea o te ngoikore o te uaua ohorere ka āhei te arahi ki ngā whara.

Ko te rongo pai ko te whakaora i ngā mate moe ka taea te huri whakamuri, te aukati rānei i te nuinga o ēnei raruraru, e whakaatu ana i te hiranga o te rapu i te tiaki tika.

Me pēhea te aukati i ngā mate moe?

Ahakoa kaore e taea e koe te aukati i ngā mate moe katoa, ina koa ētahi he wāhanga ira, ka taea e koe te whakaiti nui i tō tūponotanga mā ngā tikanga moe hauora me ngā whiringa oranga. Ko te ārai e arotahi ana ki te hanga i ngā āhuatanga pai mō te moe kounga.

Ko te horoi moe pai te turanga o te ārai. Ko te tikanga tenei ko te moe me te ara i ngā wā tuturu, ahakoa i ngā wiki, me te hanga i te taiao moenga e whakatairanga ana i te okioki.

Ko ngā rautaki ārai matua e whai ake nei:

• Te pupuri i te kaupapa moe noa
• Te hanga i te taiao moe makariri, pouri, māhorahora
• Te karo i ngā mata mo te iti rawa i te haora i mua i te moe
• Te whakaiti i te caffeine i muri i te 2 PM me te karo i te waipiro i mua i te moe
• Te whiwhi i te whakakori tinana noa, engari kaua e tata ki te moe
• Te whakahaere i te ahotea mā ngā tikanga whakamaharahara, te tohutohu rānei
• Te karo i ngā kai nui me ngā wai nui rawa atu i mua i te moe

Ko te whakahaere i ngā āhuatanga hauora taketake penei i te mate huka, te mate ngakau, te pouri rānei ka taea te aukati i ngā mate moe tuarua. Ki te inu koe i ngā rongoā, korero ki tō tākuta mō ngā pānga moe pea.

Mō ngā kaimahi mahi-whiti, ko ngā rautaki motuhake e whakauru ana te whakamahinga o te rongoā mārama mārama, te moe poto rautaki, me te whakarite i te wā moe mō te wā e taea ai. Ka taea e ngā kaihaere te aukati i ngā raruraru moe e pā ana ki te jet lag mā te whakarite i ō rātou kaupapa i mua i ngā haerenga me te whakamahi i te whakamarama i te ara rautaki.

Ahakoa kaore e taea e koe te aukati i ngā tūāhutanga ira ki ngā āhuatanga penei i te narcolepsy, ko te mohiotanga wawe me te maimoatanga ka taea te aukati i ngā raruraru me te whakapai ake i te kounga o te ora.

Pehea te whakamōhio i ngā mate moe?

Ko te whakamōhio i ngā mate moe e tīmata ana i te kōrero taipitopito mō ō tauira moe, ngā tohu, me te hītori hauora. Ka hiahia tō tākuta ki te mohio ki te wā i tīmata ai ngā raruraru, me pēhea te pānga ki tō oranga o ia rā, me ngā take e āhei ana te whakauru.

Ko te tukanga whakamōhio e tīmata ana i te rāpoi moe, kei reira koe e aroturuki ana i ō wā moe me ō wā ara, me ngā take penei i te kai kofe, te whakakori tinana, me te āhua o ia rā. Ka whakaratohia tēnei i ngā mōhiohio whai kiko mō ngā tauira me ngā kaiwhakaoho.

Ko ngā huarahi whakamōhio noa e whakauru ana:

• Te tirotiro tinana hei tirotiro i ngā āhuatanga hauora o raro
• Ngā whakamātautau toto hei whakakore i ngā raruraru thyroid, i ētahi atu take hauora rānei
• Ngā patai moe hei aromatawai i ngā tohu me te kounga o te moe
• Te ako moe (polysomnography) i mahia i roto i te rūma moe
• Te whakamātautau moe kāinga mō ētahi āhuatanga penei i te moe apnea
• Te Whakamātautau Moe Whakapau Moe maha hei aromatawai i te ngenge o te rā

Ko te ako moe e whakauru ana te noho i te po i roto i te whare motuhake kei reira ngā kaiwhakahaere e aroturuki ana i ō ngā ngākau roro, te tere o te ngakau, te manawa, me te nekehanga i te wā e moe ana. Ka taea e tēnei whakamātautau whānui te whakamōhio i ngā āhuatanga penei i te moe apnea, te mate waewae kore e okioki, me ngā momo parasomnias.

Mō ētahi āhuatanga, āta kōrero atu ai tō tākua ki te pupuri i te rārangi moe taipitopito atu, te whakamahi rānei i ngā taputapu kākahu e aroturuki ana i ngā āhuatanga moe. I ngā take uaua, ka āwhina pea koe ki te tohunga moe he whakangungu atu kei a ia i te rongoā moe.

Ka roa pea ngā wiki e whakaoti ai te tukanga whakatau, engari he mea nui te whiwhi i te whakatau tika mō te whakaora pai.

He aha te rongoā mō ngā mate moe?

He rereke te rongoā mō ngā mate moe, kei runga i tō āhuatanga motuhake, tōna kaha, me ngā take e pūmau ana. Ko te whāinga tonu ko te awhina i a koe ki te whiwhi moe whakaora, me te whakatika i ngā take tautoko.

He maha ngā mate moe e whakautu pai ana ki te whakakotahitanga o ngā huringa oranga me ngā whakauru hauora. Ka whakaritea tō mahere rongoā ki ō hiahia takitahi, ā, ka whakawhanake pea i te wā e pai ake ai tō āhuatanga.

Ko ngā huarahi rongoā noa e whakamahia ana:

• Te Whakaora Atua-ā-hinengaro mō te Kore Moe (CBT-I)
• Te rongoā Pehanga Hau Whakawhiti Tonu (CPAP) mō te apnea moe
• Ngā rongoā mō ngā mate moe motuhake
• Te rongoā mārama mō ngā mate huringa circadian
• Ngā whakarerekētanga oranga me ngā whakapainga moe hauora
• Te whakaora i ngā āhuatanga hauora e pūmau ana

Mō te kore moe, ko te CBT-I te rongoā tuatahi, ā, ko te tikanga tenei te whakarereke i ngā whakaaro me ngā whāinga e pā ana ki te moe. Ka hiahia pea te apnea moe ki te rongoā CPAP, ngā taputapu waha, te pokanga rānei i etahi wā, hei tango i ngā ārai.

Ko ngā rongoā e whakamahia ana ko ngā awhina moe mō te whakaora poto i te kore moe, ngā whakaohooho mō te narcolepsy, ngā agonists dopamine mō te mate waewae kore e okioki, me te melatonin mō ngā mate huringa circadian. Ka whakaaro marie tō tākua ki ngā painga me ngā pānga pea.

He āhuatanga e hiahia ana ki ngā rongoā motuhake penei i te sodium oxybate mō te narcolepsy me te cataplexy, ngā tikanga motuhake rānei mō ngā parasomnias ka uru pea ki ngā whakaritenga haumaru me ngā rongoā hei whakaiti i ngā wāhanga.

Ko te angitu o te rongoā e whakahaeretia ana e tō whakaute ki te whai i ngā tohutohu me te pupuri i te whakawhitiwhiti kōrero tūwhāiti ki tō rōpū hauora mō ngā mea e mahi ana, me ngā mea kaore.

Me pēhea te whakahaere i ngā mate moe i te kāinga?

He tino mahi nui te whakahaere i te kāinga i te whakaora i ngā mate moe, ā, ka taea te whakapai ake i tō kounga moe ina whakauruhia ki te rongoā ngaio. He maha ngā rautaki ngāwari engari e hiahia ana ki te mau tonu kia whai hua.

He mea nui te hanga i te taiao moe pai. Me makariri, pouri, me te māhorahora tō ruma moe, me te moenga me ngā urunga pai e tautoko ana i te whānuitanga pai.

Ko ngā rautaki whakahaere kāinga whai hua e whai ake nei:

• Te whakatū i te mahi whakarite moe whakahāhā e tīmata ana i te 30-60 meneti i mua i te moe
• Te whakamahi i ngā kākahu pouri, i ngā kanohi rānei hei ārai i te mārama
• Te whakamātau i ngā mīhini haruru ma, i ngā tauranga taringa rānei hei whakahaere i te tangi
• Te mahi i ngā tikanga whakahāhā penei i te manawa hohonu, i te whakahāhā uaua rānei
• Te pupuri i te wā moe mau tonu, ahakoa i ngā wiki mutu
• Te karo i ngā mahi whakaohooho i mua i te moe
• Te whakamahi i tō moenga mō te moe me te whanaungatanga tata anake

Mō ngā āhuatanga motuhake, ka taea e ngā rautaki āta whakaaro te āwhina. Ki te pēhea koe i te mate o ngā waewae ngākau kore, ko te whakatete whakamama, ngā kaukau mahana, i ngā mirimiri waewae rānei i mua i te moe ka āwhina pea. Ka taea e te hunga e mate ana i te moe apnea te whai hua mai i te moe i te taha, me te pupuri i te taumaha hauora.

He mea nui te whakahaere i te ahotea mō te tini o ngā mate moe. Ko te whakakori tinana auau, te whakaaroaro, te tuhituhi rangitaki, te kōrero rānei ki ngā hoa ka āwhina pea ki te whakaiti i te awangawanga me te pehanga e whakaroa ana i te moe.

Kia mau ki ngā mea e mahi ana mōu mā te pupuri i te puka moe. Tūtohuhia ngā rautaki e tino āwhina ana, ā, whakamōhiotia tēnei mōhiohio ki tō kaiwhakarato hauora.

Me pēhea te whakarite mō tō hui ki te taote?

Ko te whakarite pai mō tō whakatau ki te taakuta ka āhei te ārahi kia whiwhi koe i te whakatau tino tika me te mahere rongoā pai. Ko te nui atu o ngā kōrero e taea e koe te hoatu, ko te pai ake te mōhiotanga o tō taakuta ki tō āhuatanga motuhake.

Tīmatahia te pupuri i te rāpoi moe taipitopito, te iti rawa kotahi ki rua wiki i mua i tō whakatau. Tuhia te wā e takoto moe ai koe, te roa o te moe, te maha o ngā wā e oho ai koe, te wā e oho ai koe i te ata, me te pēhea o tō āhua i te rā.

Ko ngā kōrero nui hei kohikohi:

• He rārangi o ngā rongoā me ngā taapiri katoa e inu ana koe
• Ngā kōrero mō tō taiao moe me tō mahi moe i te pō
• Ngā kōrero mō te kīhuine, te waipiro, me te whakamahi nikotine
• Ngā tuhinga mō ngā kaupapa mahi, ngā taumata ahotea, me ngā huringa ora hou
• Te hītori whānau o ngā mate moe
• Ngā āhuatanga hauora, ngā tohu rānei e pā ana ki a koe
• Ngā pātai e hiahia ana koe ki te ui mō ngā kōwhiringa whakatau me te rongoā

Ki te pēhea he hoa moe tōu, whakaarohia te kawea mai i a rātou ki te whakatau, ki te tono rānei ki a rātou kia tuhi i ngā tirohanga mō ōu whāinga moe. Ka kite pea rātou i te ngunguru, ngā whakataunga manawa, te nekehanga, te kōrero rānei e kore koe e mōhio.

Tuhia ō raruraru matua, ā, whakaritehia ngā tohu tino raruraru. Kaua e whakaroa ki te whakahua i ngā tohu e kore e rite, i te mea ka pā ngā mate moe ki ngā āhuatanga maha o tō hauora.

Kawea mai ngā ako moe o mua, ngā rēkōti hauora e tika ana, ngā hua rānei mai i ngā taputapu aroturuki moe e whakamahi ana koe pea. Ka taea e ēnei kōrero te whakarato i te whakaaro nui mō tō āhuatanga o nāianei.

He aha te mea nui mō ngā mate moe?

He mea noa ngā mate moe, he āhuatanga hauora e taea te whakaora e kore e tika te whakakahoretia, te whakaaetia rānei hei wāhanga noa o te ora. He mea nui te moe kounga pai mō tō hauora tinana, tō oranga hinengaro, me tō mahi i ia rā.

Ko te mea nui rawa atu hei mahara ko te awhina kei te wātea. Ahakoa kei te whakahaere koe i ngā po moe kore i te wā poto, i te mate moe uaua rānei, kei reira ngā maimoatanga whai hua e taea ai te whakapai ake i tō moe me te kounga o tō oranga katoa.

Kaua e tuku i te whakama, i te whakapono rānei me "taea e koe" te aukati i a koe kei te rapu awhina. He āhuatanga hauora ngā mate moe, pēnei i te mate huka, i te toto teitei rānei, ā, e tika ana kia whakawhiwhia ki te tiaki hauora tika.

Mā te whakatau tika me te mahere maimoatanga, ka taea e te nuinga o te hunga mate moe te whiwhi moe ata noho, whakahoki. Ka roa pea te haerenga ki te moe pai ake, ā, kia manawanui, engari ko ngā whakapaitanga i tō kaha, i tō ngākau, i tō hauora ka pai ake.

Pātai nā te iwi e ui pinepine ana mō ngā mate moe

U.1 E hia te moe e tika ana māku?

Ko te nuinga o ngā pakeke e hiahia ana ki te 7-9 haora moe ia pō, ahakoa ka rerekē ngā hiahia takitahi. Ko te kounga te mea nui atu i te nui, na reira he pai ake te 7 haora moe kore whakaroa, whakahoki i te 9 haora moe whatiwhati. Ko tō nui pai ko te mea e waiho ai koe e hou ana, e mataara ana i te rā, kaua e whakawhirinaki ki te caffeine, ki ngā moe poto rānei.

U.2 Ka ngaro noa iho ngā mate moe?

Ko ētahi raruraru moe wā poto i puta mai i te ahotea, i te mate, i ngā huringa ora rānei ka mutu noa iho ina whakatikaia te take whakaohooho. Heoi, ko ngā mate moe roa e hiahia ana ki te maimoatanga, ā, kāore e pai ake me te kore whakauru. Ko te maimoatanga wawe e ārahi pinepine ana ki ngā hua pai ake, ā, ka ārai i ngā raruraru kei te puta.

U.3 He haumaru ngā rongoā moe mō te whakamahinga roa?

Ko te nuinga o ngā rongoā moe i hangaia mō te whakamahinga poto, e 2-4 wiki te roa. Ko te whakamahinga roa ka ārahi ki te whakawhirinaki, ki te manawanui, ki te moe kore moe ina mutu. Ka taea e tō tākuta te āwhina i a koe ki te kimi i ētahi atu whiringa roa haumaru penei i te whakaora whāinga hinengaro, i te whakatika rānei i ngā take take o ō raruraru moe.

U.4 Ka taea e ngā tamariki te mate moe?

Ae, e taea e ngā tamariki te whanake i ngā momo raru moe, tae atu ki te apnea moe, te kore moe, ngā wehi o te pō, me te hikoi moe. Ko ngā raruraru moe i ngā tamariki e whakaatu ana i te rerekētanga mai i te hunga pakeke, ā, e pā ana ki te whāinga, te mahi kura, me te tipu. Ki te pēhia tonu ō tamariki ki ngā raruraru moe, korero atu ki tō rātou tākuta tamariki.

P.5 Ka āwhina te ngaro taumaha i taku apnea moe?

Ka taea e te ngaro taumaha te whakapai ake i ngā tohu apnea moe, ina koa ki te taumaha rawa koe. Ahakoa te 10% o te hekenga o te taumaha o te tinana ka taea te whakarereke nui. Heoi, ehara i te mea ko te taumaha katoa te take o te apnea moe, ā, ko ētahi o ngā tāngata he taumaha noa iho te whanaketanga o te āhuatanga na te āhuatanga o te tinana, te take rānei.