He aha ngā werawera pō? Ngā tohumate, ngā take, me te rongoā i te kāinga

Ko ngā werawera pō he wā o te werawera nui e puta ana i a koe e moe ana, he maha ngā wā ka mākū ō pūrama, ō pepa moenga rānei. Kāore i rite ki te mahana noa i raro i ngā paraikete taumaha, ko ngā werawera pō tūturu e whai wāhi ana tō tinana ki te whakaputa i te nui atu o te werawera i te tikanga, i ētahi wā ka waiho koe kia mākū rawa. Koinei pea te huarahi o tō tinana ki te whakautu i ngā huringa rerekē, mai i ngā huringa homoni ki ngā āhuatanga hauora e huna ana.

He aha ngā werawera pō?

Ka puta ngā werawera pō i te wā e whakaputa ana tō tinana i te nui o te werawera i te wā e moe ana, he nui atu i te mea e hiahiatia ana hei whakahaere i tō pāmahana. Kāore tēnei i te rite ki te werawera nā te mea he mahana rawa tō rūma, kei te whakamahi rānei koe i te maha rawa o ngā paraikete.

Ka whakamatao noa tō tinana i te wā e moe ana hei wāhanga o tō manawataki circadian. Heoi, i te wā e whakararu ana tētahi mea i tēnei tukanga, ka taea e ō repe werawera te haere ki te mahi nui. He maha ngā wā ka kaha te werawera ka oho koe, ā, me huri ō kākahu, ō pepa moenga rānei.

E kī ana ngā tākuta hauora ko ngā werawera pō he wā o te werawera nui e mākū ana i ō kākahu moe me ō pepa moenga. Ka puta ēnei wā ahakoa te pāmahana o tō taiao moe, ā, ka puta pea i te maha o ngā wā i te pō.

He pēhea te ahua o ngā werawera pō?

Ko te tikanga ka tīmata ngā werawera pō me te ahua o te wera nui e horahia ana i tō tinana. Ka oho pea koe me te ahua e wera ana koe i roto, ahakoa kāore anō i huri te pāmahana o te rūma.

Ko te werawera tonu ka rere kē mai i te mākū noa ki te mākū rawa i ō pūrama me ō pepa moenga. He maha ngā tāngata e whakaahua ana i te ahua me te mea kua puta mai rātou i te ua, me te werawera e turuturu ana i tō rātou mata, kaki, me te uma.

Ka pā pea tō ngākau ki te tere, te āwangawanga, te mataku rānei i te wā e ngana ana tō tinana ki te whakamatao i a ia anō. I muri i te wā o te werawera, ka mākū pea koe i te wa e ngaro ana te makuku, ka hoki anō te pāmahana o tō tinana ki te tikanga.

Ko ētahi tāngata ka pā ki ēnei wā kotahi, e rua rānei i te pō, ēngari ko ētahi ka pā ki a rātou i ngā wā maha. Ka rerekē te kaha mai i te pō ki te pō, ā, ka whai wā koe e kore ai e pā.

He aha ngā take e pā ai te werawera i te pō?

Ka puta mai te werawera i te pō i ngā momo take rerekē, mai i ngā āhuatanga o te oranga o te wā ki ngā āhuatanga hauora e huna ana. Mā te māramatanga ki te mea e pā ana ki a koe ka āwhina koe ki te kimi i te huarahi tika hei whakahaere i a rātou.

Koinei ngā take tino noa e whakaputa ana tō tinana i te werawera nui i te wā e moe ana:

• Ngā huringa homoni: Ka taea e te menopause, te perimenopause, te hapū, me ngā mate thyroid te whakararuraru i te whakahaere pāmahana o tō tinana
• Ngā rongoā: Ka taea e ngā rongoā anti-depressant, ngā rongoā toto, me ngā rongoā mamae te whakaoho i te werawera hei pānga taha
• Ngā mate: Ka whakanui tō tinana i tōna pāmahana ki te whawhai i ngā huakita, i ngā huaketo rānei, e arahi ana ki te kirika me te werawera
• Ngā mate moe: Ka taea e te moe apnea me ētahi atu raruraru manawa te whakapau kaha o tō tinana i te wā okioki
• Te ahotea me te āwangawanga: Ka taea e te ahotea aronganui te whakahohe i te urupare whawhai-rere o tō tinana, tae atu ki te piki o te werawera
• Kai me te oranga: Ka taea e ngā kai raukikini, te waipiro, te kawhe, me te kai paipa te whakaoho i ngā wā werawera

I te nuinga o te wā, ka pā te werawera i te pō i ngā āhuatanga nui ake pēnei i ētahi momo mate pukupuku, ngā mate autoimmune, ngā āhuatanga neurological rānei. Ko ēnei take e huna ana te nuinga o te wā ka tae mai me ētahi atu tohumate hei āwhina i ngā tākuta ki te tautuhi i a rātou.

He aha te tohu, te tohumate rānei o te werawera i te pō?

He tohu pea te werawera i te pō o ngā momo āhuatanga e huna ana, mai i ngā huringa taiaki rangitahi ki ngā take hauora nui ake. Ko te mea nui ko te titiro ki ngā atu tohu e pā ana ki te werawera.

Mō ngā wāhine, he maha ngā wā ko te werawera i te pō tētahi o ngā tohu tuatahi o te perimenopause, te menopause rānei. I tēnei wā, ka taea e ngā taumata estrogen e rere ana te pā ki te pāmahana o tō tinana, ka puta he uira wera me ngā wā werawera.

Ko ngā mate thyroid, ina koa te hyperthyroidism, he maha ngā wā ka puta te werawera i te pō me ngā tohu pēnei i te tere o te ngākau, te whakaheke taumaha, me te pōuri. Ka whakahaere tō thyroid i tō pākia, nō reira ka kaha rawa te mahi, ka whakaputa tō tinana i te wera nui.

Ka taea e ngā mate i roto i tō tinana te whakaoho i te werawera i te pō i te wā e whawhai ana tō pūnaha ārai mate ki te mate. Kei roto i tēnei ngā mea katoa mai i ngā makariri noa ki ngā āhuatanga nui ake pēnei i te tuberculosis, te endocarditis rānei.

Ka taea e te moe apnea me ētahi atu mate manawa te puta te werawera i te pō nā te mea ka kaha ake te mahi a tō tinana ki te tiki hāora i te wā e raru ana te moe. Ka kite pea koe i te hāhā, te hāhā, te ngenge rānei ahakoa te moe i te pō katoa.

Ko ētahi rongoā, ina koa ngā antidepressants, ka raru i te whakahaere pāmahana o tō tinana. Ki te tīmata koe i tētahi rongoā hou i te wā i tīmata ai tō werawera i te pō, tērā pea tēnei te hononga.

I te wā onge, ka taea e te werawera i te pō te tohu wawe o ngā mate pukupuku toto pēnei i te lymphoma, te leukemia rānei. Heoi, ko ēnei āhuatanga te tikanga ka puta me ētahi atu tohu pēnei i te whakaheke taumaha kāore i whakamāramahia, te ngenge tonu, te pupuhi rānei o ngā pona rākau.

Ka Ngaro Anake te Werawera i te Pō?

He maha ngā wā ka taea e te werawera i te pō te ngaro anake, ina koa ka puta mai i ngā mea rangitahi pēnei i te ahotea, te mate, te huringa rānei o te oranga. Ki te raru koe i tētahi mate wā poto, i te wā rānei e tino pōuri ana, ka mutu pea te werawera i te wā e whakatau ana ēnei take.

Mō ngā take ā-homoni pēnei i te pāhau, ka heke te werawera i te roanga o te wā i te wa e urutau ana tō tinana ki ngā taumata homoni hou. Ka roa pea te marama ki te tau te roa o tēnei tukanga, engari ka kitea e te nuinga o ngā wāhine ka iti ake te auau me te kaha o te werawera i te pō.

Ka pai ake pea te werawera i te pō e pā ana ki te rongoā i te wa e urutau ana tō tinana ki te rongoā hou, i roto i ngā wiki. Heoi, ki te kaha te werawera, ki te raru rānei i tō moe, ka whakatika pea tō tākuta i tō inenga, ka huri rānei i a koe ki tētahi rongoā rerekē.

Ko te werawera i te pō e pā ana ki te oranga, ka pai ake i te wa e tautuhia ana e koe, e whakatikahia ana te mea e pā ana. Ko te tikanga pea ko te karo i ngā kai raukikini i mua i te moe, te whakaiti i te inu waipiro, te whakahaere rānei i te ahotea mā ngā tikanga whakangāwari.

Me pēhea te rongoā i te werawera i te pō i te kāinga?

He maha ngā rongoā kāinga me ngā huringa oranga ka āwhina i te whakaiti i te auau me te kaha o te werawera i te pō. Ko ēnei huarahi te pai rawa atu i te kore o tō werawera i te take o te āhua nui.

Ko te waihanga i tētahi taiao moe mātao, pai hoki te rārangi tuatahi o te parenga. Kia mau te pāmahana o tō rūma moe i waenga i te 60-67°F, me te whakamahi i ngā rauemi moe e manawa ana pēnei i te miro, te pāmū rānei. Whakaarohia te whakamahi i te pā, te whakatuwhera rānei i ngā matapihi hei whakapai ake i te hāora.

Anei ngā rautaki kāinga whai hua hei whakahaere i te werawera i te pō:

• Whakakākahu i ngā paparanga: Whakakākahu i ngā pījama māmā, e ngongo ana i te makuku, ka taea e koe te tango māmā ki te tīmata koe ki te werawera
• Kia tata te wai matao: Ko te wai matao i tō taha moenga ka āwhina i a koe ki te whakamatao tere i te wā o te wāhanga
• Whakamahia ngā hua whakamatao: Ka taea e ngā urunga whakamatao, ngā papa moenga, ngā pākete hēra rānei te āwhina i te whakatikatika i te pāmahana o tō tinana
• Whakamahia ngā tikanga whakangā: Ka taea e te manawa hōhonu, te whakaaroaro, te whakangā uaua rānei te āwhina i te whakahaere i te werawera e pā ana ki te ahotea
• Aukati i ngā mea whakaoho: Kaua e kai i ngā kai raukikini, te kawhe, me te waipiro, ina koa i te ahiahi
• Wāwāhia ō kai: Kaua e kai i ngā kai nui i te wā e tata ana ki te moe, nā te mea ka piki ake te pāmahana o tō tinana i te nakunaku

Ka taea hoki e te whakakōkiri i te tinana i te wā katoa te āwhina i te whakatikatika i te pūnaha whakahaere pāmahana o tō tinana, engari kaua e whakakōkiri kaha i te wā e tata ana ki te moe. Ka taea e ngā mahi ngawari pēnei i te yoga, te totoro rānei te āwhina i a koe ki te whakangā i mua i te moe.

He aha te rongoā rongoā mō te werawera i te pō?

Ko te rongoā rongoā mō te werawera i te pō ka whakawhirinaki ki te tautuhi me te whakatika i te take i raro. Ka mahi tō tākuta ki a koe ki te whakatau he aha te mea e whakaoho ana i ō tohu me te whakawhanake i tētahi mahere rongoā e tika ana.

Mō te werawera i te pō e pā ana ki te homoni, ina koa ko ēnei e pā ana ki te menopause, ka tūtohu pea tō tākuta i te rongoā whakakapi homoni (HRT). Ka taea e tēnei te āwhina i te whakapūmautanga i ō taumata homoni me te whakaiti i ngā wāhanga werawera. Ko ngā kōwhiringa kē atu ko ngā aukati i te reuptake serotonin whiriwhiri (SSRIs) rānei, te gabapentin rānei, ka taea hoki te āwhina i te whakahaere i ngā uira wera.

Mēnā e pā ana tō werawera i te pō ki te rongoā, ka whakatika pea tō tākuta i tō inenga, ka huri rānei i a koe ki tētahi rongoā rerekē. Kaua rawa e mutu te tango i ngā rongoā kua whakaritea me te kore e kōrero tuatahi ki tō kaiwhakarato hauora.

Mō te werawera e pā ana ki te tairoiro, ka arotahi te rongoā ki te whakatika i ō taumata homoni tairoiro mā te rongoā. Kia tika te whakahaere i te mahi tairoiro, ka pai ake te werawera i te pō.

Ko ngā mate e pā ana ki te werawera i te pō ka rongoatia ki ngā paturopi, ki ngā rongoā antiviral rānei. Ka ngaro te mate, me ngaro hoki te werawera.

Ka taea e te rongoā mō te moe moe, pēnei i te whakamahi i te mīhini CPAP, te āwhina i te whakaiti i te werawera i te pō i pā mai i ngā raruraru manawa i te wā e moe ana. Ka pai ake tō moe, ka whakaiti i te pēhanga ki tō tinana.

Āhea ahau e kite ai i te tākuta mō te werawera i te pō?

Me kite koe i te tākuta mēnā he auau, he kaha, he raru rānei tō werawera i te pō ki tō kounga moe. Ahakoa kāore te werawera i te wā kotahi e pā ana, me tirotiro hauora ngā wāhanga tonu.

Whakaritea he hui mēnā kei te pā tō werawera i te pō me ētahi atu tohumate pēnei i te ngaronga taumaha kāore i whakamāramahia, te kirika tonu, te tino ngenge rānei. Ka taea e ēnei huinga te tohu i ngā āhuatanga kei raro e hiahia ana kia aro mai te rongoā.

Anei ngā āhuatanga motuhake me whakapā atu koe ki tō kaiwhakarato hauora:

• Te werawera i ngā wā maha i te pō: Mēnā kei te oho koe i te pō i te werawera i ngā wā maha
• Nō te roa atu i te wiki torutoru: Te werawera i te pō e mau tonu ana kāore he take mārama
• Ngā tohumate e haere tahi ana: Te kirika, te ngaronga taumaha, te ngenge, te pūpū rānei o ngā pona rāpoi
• Ngā āwangawanga rongoā: Mēnā i tīmata te werawera i te pō i muri i te tīmatanga o te rongoā hou
• Te raru moe: I te wā e pā ana te werawera ki tō kounga moe, ki te mahi rānei i ia rā
• Te tīmatanga ohorere: Mēnā ka tīmata ohorere te werawera i te pō kāore he mea e mārama ana

Kaua e whakaroa ki te rapu manaakitanga hauora mena e māharahara ana koe ki ō tohu. Mā te aromatawai wawe e āwhina ki te tautuhi i ngā āhuatanga e huna ana, me te whai i te rongoā tika hei whakapai ake i tō moe me tō oranga whānui.

He aha ngā āhuatanga mōrearea mō te whanaketanga o te werawera i te pō?

He maha ngā āhuatanga ka piki ake te tūponotanga ki te pā ki te werawera i te pō. Mā te māramatanga ki ēnei āhuatanga mōrearea e āwhina ki te tautuhi i ngā mea e pā ana, me te whai i ngā mahi ārai.

He mea nui te tau, ina koa mō ngā wāhine e tata ana, e pā ana rānei ki te menopause. Ko ngā huringa homoni i tēnei wā ka nui ake te pā o te werawera i te pō, e pā ana ki te 75% o ngā wāhine i te wā o te perimenopause me te menopause.

Ka pā ano tō hauora whānui ki tō tūponotanga. Ko ngā tāngata e pā ana ki ētahi āhuatanga hauora ka nui ake te pā o te werawera i te pō, tae atu ki te hunga e pā ana ki ngā mate thyroid, te mate huka, me ngā āhuatanga autoimmune.

Ngā āhuatanga mōrearea noa e piki ake ai tō tūponotanga ki te whanake i te werawera i te pō ko:

• Te ira tangata me te tau: Ko ngā wāhine, ina koa ko ngā mea neke atu i te 40 tau, ka nui ake te pā o te werawera i te pō nā te huringa homoni
• Ngā rongoā: Ko te tango i ngā rongoā anti-depressant, ngā rongoā toto, rānei, ngā rongoā mamae rānei, ka piki ake tō tūponotanga
• Ngā āhuatanga o te noho: Ko te inu waipiro auau, te kai paipa, rānei, te taumata ahotea tiketike rānei, ka pā ai te werawera
• Te taiao moe: Ko te moe i roto i te rūma mahana, te whakamahi rānei i ngā paraikete taumaha, ka kino ake te werawera i te pō
• Ngā āhuatanga hauora: Ko te mate huka, ngā mate thyroid, rānei, te moe apnea rānei, ka piki ake tō tūponotanga
• Hītori whānau: Ka pā ngā āhuatanga ira ki te āhua o tō tinana e whakahaere ana i te pāmahana

Ahakoa e kore e taea e koe te whakahaere i ngā āhuatanga mōrearea katoa, mā te aro ki ngā mea ka taea te whakarereke, pēnei i te whakahaere i te ahotea, te taiao moe, me ngā whiringa o te noho, ka tino whakaiti i tō tūponotanga ki te whanake i te werawera i te pō.

He aha ngā raruraru ka puta mai i te werawera i te pō?

Kāore he mōrearea o te werawera i te pō, engari ka puta mai ngā raruraru e pā ana ki tō oranga o ia rā me te hauora whānui. Ko te āwangawanga tonu ko te raru o te kounga o tō moe.

Ko te raru moe tonu mai i te werawera i te pō ka puta mai te ngenge i te awatea, te uaua ki te arotahi, me ngā rerekētanga o te ngākau. Ki te ara tonu koe ki te huri i ō kākahu, i ō moenga rānei, ka ngaro i a koe te moe hōhonu, te moe whakahou e hiahiatia ana e tō tinana.

Ka taea hoki e te werawera i te pō te pā ki te riri o te kiri me ngā mate. Ka taea e te makuku tonu te waihanga i tētahi taiao e puāwai ai ngā huakita me ngā harore, e puta ai te pūwha, ngā mate harore, ētahi atu raruraru kiri rānei.

Koinei ngā raruraru matua ka puta mai i te werawera tonu i te pō:

• Te kore moe: Te ngenge tonu, te uaua ki te arotahi, me te ngoikore o te mahi ārai mate
• Ngā raruraru kiri: Te pūwha, ngā mate harore, ngā mate kiri huakita rānei mai i te pānga ki te makuku mō te wā roa
• Te maroke: Ka taea e te werawera nui te ngaro wai, ina koa he auau ngā wā
• Te pēhanga i roto i te whanaungatanga: Ka taea e te raru moe te pā ki te okiokinga o tō hoa, me te waihanga i te raruraru
• Te āwangawanga me te pōuri: Ka taea e te raru moe tonu te whakapōrearea i ngā āhuatanga hauora hinengaro
• Te whakaheke i te kounga o te oranga: Ka taea e te mataku ki te werawera i te pō te waihanga i te āwangawanga i te wā moe

Ka ngaro te nuinga o ēnei raruraru i te wā e kitea ana, e rongoatia ana te take o te werawera i te pō. Ko te mahi tahi me tō kaiwhakarato hauora ki te whakahaere i ō tohumate ka ārai i ēnei raruraru mai i te puta mai, i te pōrearea rānei.

He aha ngā mea ka taea te pōhēhē ki te werawera i te pō?

I ētahi wā ka pohehe ngā werawera o te pō ki ētahi atu āhuatanga, ki ngā urupare noa rānei o te tinana. Mā te mārama ki ēnei rerekētanga ka pai ake te kōrero ki tō tākuta, ā, ka whiwhi koe i te rongoā tika.

Ko te pōhēhē noa iho ko te pōhēhē i waenga i ngā werawera o te pō me te wera noa iho i te taiao moe. Ka puta ngā werawera o te pō ahakoa te pāmahana o te rūma, ā, ka nui te werawera e mākū ai ō kākahu me ō moenga.

Ko ngā mate e pā ana ki te neke i te moe, pēnei i te mate waewae korekore, ka raru te moe me te werawera, engari he ngawari te werawera ki te whakataurite ki ngā werawera tūturu o te pō. Ko ngā tohu matua e arotahi ana ki ngā kare-ā-roto me ngā hiahia ki te neke i ō waewae.

I ētahi wā ka pohehe ngā werawera o te pō ki ēnei āhuatanga:

• Te wera nui o te taiao: Te werawera mai i te rūma mahana, ngā paraikete taumaha, ngā kākahu moe rānei e kore e manawa
• Ngā mōteatea, ngā whakamataku rānei o te pō: Ka puta te werawera i ngā moemoeā kaha, engari he poto noa iho, he ngawari hoki
• Te āwangawanga, ngā whakaeke pānikā rānei: Ahakoa ka puta te werawera i ēnei, te tikanga ka uru mai ētahi atu tohu pēnei i te tere o te ngākau, te poto rānei o te manawa
• Te waikawa puku: Ka raru te moe i te GERD, ka puta hoki te werawera, engari ko ngā tohu matua ko te ngākau pāwera me te hoki mai o te kai
• Ngā tohu o te moe moe: Ahakoa ka puta ngā werawera o te pō i te moe moe, ko ngā tohu matua ko te hāhā me te aukati i te manawa

Puritia he rārangi moe e tuhi ana i te wā ka puta te werawera, te kaha, me ētahi atu tohu ka pā ki a koe. Mā ēnei kōrero e āwhina tō tākuta ki te wehe i waenga i ngā werawera tūturu o te pō me ētahi atu āhuatanga.

Ngā Pātai Auau mō ngā Werawera o te Pō

P1: He tohu tonu ngā werawera o te pō mō tētahi mea nui?

Kāore, ehara i te tohu tonu te werawera i te pō he tohu o te mea nui. He maha ngā take ka pā mai i ngā mea rangitahi pērā i te ahotea, ngā huringa homoni, rānei ngā rongoā. Heoi anō, ko te werawera i te pō e mau tonu ana, e kaha ana rānei, ina koa ka haere tahi me ētahi atu tohu, me tirotiro e tētahi kaiwhakarato hauora kia kore ai e puta ngā āhuatanga e huna ana.

Q2: Kia pēhea te roa o te werawera i te pō?

E whakawhirinaki ana te roa o te werawera i te pō ki te take e huna ana. Ko te werawera e pā ana ki te homoni mai i te pāhau ka roa pea te maha o ngā tau engari ka iti haere te auau i te wā. Ko te werawera e pā ana ki te rongoā ka pai ake i roto i ngā wiki i muri i te tīmatanga o te rongoā, i te wā e whakatauhia ana te mate, ka ngaro te werawera e pā ana ki te mate.

Q3: Ka pā mai te werawera i te pō ki ngā tamariki?

Āe, ka pā mai te werawera i te pō ki ngā tamariki, ahakoa he iti ake te auau i ngā pakeke. I ngā tamariki, ko te werawera i te pō ka pā mai i ngā mate, te kākahu nui mō te moe, te moe rānei i roto i tētahi ruma mahana. Ko te werawera i te pō e mau tonu ana i ngā tamariki me tirotiro e tētahi tākuta tamariki kia kore ai e puta ngā āhuatanga e huna ana.

Q4: He rerekē te pānga o te werawera i te pō ki ngā tāne i ngā wāhine?

Ahakoa he nui ake te auau o te werawera i te pō i ngā wāhine nā te huringa homoni i te wā o te pāhau, ka pā mai anō ki ngā tāne. I ngā tāne, he nui ake te tūponotanga o te werawera i te pō e pā ana ki ngā rongoā, ngā mate, ngā raruraru moe, rānei ngā āhuatanga hauora e huna ana, kaua ki ngā huringa homoni.

Q5: Ka āwhina te huringa kai ki te whakaiti i te werawera i te pō?

Āe, ka āwhina te huringa kai ki te whakaiti i te werawera i te pō mō ētahi tāngata. Ko te karo i ngā kai raukikini, te kawhe, me te waipiro, ina koa i te ahiahi, ka whakaiti i te tūponotanga o ngā wā werawera. Ko te kai i ngā kai tina māmā ake me te noho wai i te rā katoa ka āwhina anō i tō tinana ki te whakahaere i te pāmahana i te wā e moe ana.