Mātauranga Moe Te Moe: Te Aratohu Matawhānui i Tautokohia e te Pūtaiao kia Pai ake te Moe

Ko tētahi o ngā huarahi tino māmā hei whakapai ake i tō moe, ā, he kore utu anō, he puka pepa moe mōhiohanga ka taea te tā. Ko te mātauranga moe ko ngā tikanga o ia rā me te taiao moe e hangaia ana e tātou, e whakatau ana mehemea ka tere te moe, ka noho tonu te moe, ka ara ake hoki te tangata kua whakahou. E ai ki te CDC, 1 i roto i te 3 pakeke o Amerika ka iti iho i te whitu haora e moe ana, ā, ko te nuinga o ēnei ngoikoretanga ka puta mai i ngā tikanga, ehara i te mate moe.

Anei te mātauranga moe, ngā huringa e whakaaturia ana e te rangahau he whai hua, me tētahi puka pepa moe mōhiohanga ka taea te tā hei whakairi ki tō pouaka kai. Ko te kaupapa he huringa ngawari, pumau hoki e taapiri ana ki te roa o te wā, kaua ki tētahi tikanga moe 3-ra.

He aha te mātauranga moe?

Ko te mātauranga moe ko ngā mahi ka mahia e koe i te awatea, i te pō hoki e pā ana ki tō moe. Kei roto ko ngā wā moe me te wā ara, ngā kai me ngā inu, te taiao o tō whare moe, te wā mata ki ngā mata i te pō, me te tikanga o tō wā ara. Kāore e uru ki roto ngā rongoā, ngā taputapu mōhiohanga rānei.

I puta te kupu mai i te rongoā moe i te tekau tau 1970, ā, kua tino mau tonu ki roto i ngā rangahau o nāianei. I kitea i tētahi arotake nui i te tau 2021 i roto i te Sleep Medicine Reviews ko ngā tikanga mātauranga moe tonu ka whakapai ake i ngā piro kounga o te moe mā te 25 ki te 50% i roto i ngā pakeke whai raruraru moe ngāwari ki te mātāpuputu, ā, he maha ngā wā kaore he atu rongoā.

Te puka pepa moe mōhiohanga me te rārangi toki

Ko te puka pepa moe mōhiohanga he rarangi mahi kotahi whārangi i hangaia i runga i te rangahau. Kei roto i te rarangi e whai ake nei ngā tikanga tino rangahaua, e ai ki ngā Centers for Disease Control (CDC), te National Heart, Lung, and Blood Institute, me ngā pukapuka a ngā hoa whai tikanga o te rongoā moe. Taia ka piri ki roto i tētahi kāpata kīhini - āta tirohia ngā tikanga kei a koe ināianei.

Ka taea e koe te penapena i tēnei tuhinga hei pepa awhina moe mōhiohanga, hei puka rānei mā te whakamahi i te mahi tā o tō pūwharewha, ā, whiriwhiria te "Tiaki hei Puka PDF" hei utu mō tētahi kairangahau.

He aha te mea ka takahia te mātauranga moe pai

E mōhio ana te katoa ka taea e rātou te moe ake. Ko te pātai he aha e kore ai? E whakaatu ana te rangahau i ētahi kaimāharahara noa.

Ko te kawhe te tino warewarehia. E whakaahua ana te arotake o te rangahau moe a te National Sleep Foundation ko te 400 mg o te kawhe e ono haora i mua i te moenga ka whakaiti i te wā moe mā te neke atu i te kotahi haora. Tērā he kawhe 4 karaka p.m. ki te moe koe i te 10 karaka p.m.

Ko te waipiro te tuarua. Ka tere koe te moe engari ka ārai i te moe REM, ā, ka whakararuraru koe i te haurua tuarua o te pō. Ahakoa te tokorua inu ka whakaiti i te kounga o te moe, e ai ki tētahi arotake i te tau 2018 i roto i te pukapuka Alcoholism: Clinical and Experimental Research.

Ko ngā wā moe kāore e puta he tikanga te tuatoru. Ko te moenga 11 karaka p.m. i ngā rā wiki me te moenga 1 karaka a.m. i ngā wiki ka puta he "jetlag pāpori", i kitea e tētahi rangahau i te tau 2019 i roto i te Current Biology ka honoa ki te nui ake o te momo momona, te pouri, me te mate ngakau.

A ko te rama te matua. Te rama o te awatea mai i tō waea, pouaka whakaata, me te wharepaku. He pai te rama o te ata, he kino te rama o te pō.

Ngā tohutohu mātauranga moe e tino whai hua ana

Ko ngā tohutohu mātauranga moe ngāwari, ka mahia mō ngā wiki, te tino whai hua. Whiriwhiria kia rua, whakangungu ki ēnei mō te marama, ā, ka neke ki tētahi atu. Kāore rawa e whai hua te rima tohutohu i te wā kotahi.

Ara ake i te wā kotahi. Koia te tikanga tino nui hei tīmatanga nā te mea ka āwhina i te whakarite i te atamira mō ngā mea katoa. Ko te kaha tonu kei runga o te rārangi a te American Academy of Sleep Medicine o ngā huarahi ki te hinga i te mate moe.

Panuku, whakahaerehia te rama. Kia whiwhi rama o te rā, rama rānei i tō kanohi i roto i te 30 meneti o te ara ake. Whakararua ngā rama o te whare kia rua haora i mua i te moenga. Whakamahia te tautuhinga mahana/pō i runga i tō waea i muri i te whakapāha o te rā.

Panuku tirohia tō ruuma. Ko te mātao, pouri, āta ka pai ake te moenga utu nui mō te nuinga o te tangata. Ko ngā arai pouri, te kanohi moe rānei, te kaiwhaiwhai rānei, te mīhini oro ma rānei, me te thermostat i te 65 ki te 68°F ka hipoki i te nuinga o ngā hiahia.

Ka taea e tētahi taupānga hoa hauora pēnei i a August AI te āwhina i a koe ki te tātari moe i te taha o ngā tikanga o ia rā pēnei i te kawhe, te waipiro, me te wā mata, ā, ka kite koe ko ēhea ngā mea e tino whakapai ake i tō kounga moe.

Ngā tikanga mātauranga moe mō ngā pakeke me ngā taiohi

Ko te mātauranga moe mō ngā pakeke me ngā taiohi he rite tonu te nuinga, engari he rerekē ngā wāhi kaha o ngā rōpū e rua. Ko ngā pakeke e hiahia ana kia 7 ki te 9 haora ia pō. Ko ngā taiohi e hiahia ana kia 8 ki te 10. Ko te raru nui o ngā pakeke ko te wā o te mata me te kawhe. Ko te raru nui o ngā taiohi ko te whakaroa i te hurihanga circadian, ka whakarereke te koiora i te wa pūruhi.

Ko ngā tikanga mātauranga moe pakeke ka whai hua rawa atu ki te hono atu ki ngā tikanga kua whai kē: te kawhe o te ata me te rama o te rā ki te kanohi, te kawhe whakamutunga i mua i te tina, te kai i mua i te 8 p.m., ka utua ngā waea ki waho o te ruuma moe. Ka tino whai hua ngā taiohi mai i te wā ara kua whakaritea i ngā wiki (i roto i te haora o ngā rā wiki) me te kore waea i roto i te ruuma moe i te pō.

A, no hea ka kite i tētahi tākuta

Ko te nuinga o ngā raruraru moe noa ka taea te whakaoti mā te mātauranga moe engari kāore katoa. Kite atu i tētahi tākuta ki te raruraru koe ki te moe, ki te noho rānei koe i te moe, e toru pō ia wiki mō te marama kotahi te iti rawa, ki te tino puhoro koe me te ngongo, te ngōkō rānei (he momo mate moe), ki te tino moe koe i te awatea ahakoa kua whitu haora te moe, ki te waewae pōuri rānei ka ārai i a koe ki te moe. Ko ēnei momo raruraru ka tika pea he rongoā.

Mō te mamae o te uma i te wā o te moe, te mate o te manawa nui, hou, te raruraru hou rānei i te ara ake, **karanga 911, haere rānei ki te tari urupare tata**, nā te mea ka taea ēnei he mate ngākau, rānei he mate roro.

Ki te kāore koe i te tino mōhio mehemea he kino ngā tohu kei a koe, ka āwhina a August AI ki a koe ki te tuhi ki āu ake kupu, ā, ka tohutohu ki a koe mehemea me tatari koe, whakarite hui, haere rānei ki te tiaki tere.

Nāhea ngā pātai auau

Kia roa te wā e whai hua ai te mātauranga moe pai?

Ka kite te nuinga o te tangata i ngā huringa i roto i te 2 ki te 4 wiki o te whakangungu tonu. Ka tere ake te moe, ka pai ake te nuinga, i roto i te wiki tuatahi. Ko te kounga o te moe me te kaha o te ata ka roa ake nā te mea ka hiahia te tinana ki te wā ki te tautuhi anō i tō hurihanga circadian. Piri ki ngā tikanga e rua, e toru rānei mō te marama katoa i mua i te whakatau mehemea he pai ēnei.

He kino te moe poto ki te raruraru koe ki te moe i te pō?

I ētahi wā. Ko ngā moe poto i raro i te 30 meneti i mua i te 3 p.m. kāore e kino te moe pō, ā, ka taea te whakanui i te mataaratanga. Ko ngā moe roa ake, ko ngā moe i muri i te 3 p.m. ka whakaiti i tō pōhēhē moe, ā, ka uaua ake te moe i te wā moenga. Ki te mate koe i te mate moe, ka āwhina te nohopuku i ngā moe poto mō ētahi wiki.

Ka whakakapi te mērirō i te mātauranga moe pai?

Kāore. Ko te mērirō he tohu, ehara i te rongoā moe, ā, ka tino whai hua mō te mahi hurihuri, te jet lag rānei, ehara i te mate moe roa. Ko te nuinga o ngā horopeta ka taea te hoko he nui ake i te mea ka mahia e tō tinana māori. Ko ngā tikanga pēnei i te wā ara tonu me te rama o te ata he taunakitanga roa ake i te mērirō mō ngā raruraru moe o ia rā.

Kia hia te pouri o tō ruuma moe?

Kia pouri rawa koe kāore koe e kite i tō ringa ki mua i tō mata. Ahakoa te rama ngoikore, tae atu ki te rama tiriti mā te arai, ki te rama hiko iti rānei, ka taea te whakapāha i te mērirō me te pakaru i te moe. Ko ngā arai pouri, te kanohi moe, te hipoki rānei i ngā puna rama iti me te rīpene hiko he whakaora ngāwari e tika ana kia whakamātau tuatahi.