Pēhea ka Whakapai te Rākau i te Hanga o Tōu Moemoeā

Te Pūtaiao Hoki i muri i te Mārama Rā me ngā Hāora o te Rangi

Mehea te Whakarite a te Mārama ki ngā Hāora Moemahi-Moe

Kei te nui rawa te whai māramatanga ki te hauora o tō tātou tāngata, arā ko te tikanga o te wā pōuri ki te rā. Kei roto i tō tātou hinengaro te rōpū rerehua pineal, e whakahaere ana i ā mātou e moe ana, e whakaora ana mā te whakaputanga i te melatonin. Ka mutu te rā, ka hinga te pō, ka whakamōhiotia e te hormonēnei i tō tātou tinana ko te wā e ngaro ai te hau. Kāore i te whakaritenga moe anake ngā tikanga o ia rā, engari he nui ake te pā ki te kaha e hau ana i te rā, ki ā mātou āhua, ki te hauora anō hoki. I whakaatu mai ngā rangahau ko ngā tāngata e whai rā tūturu ana ka whai tākarotia te tikanga o te wā pōuri ki te rā. Ka taea te tautohu i a Dr. Charles Czeisler mai i te Kura Hauora o Harvard. I whakaatu tana mahi ko te whai whakapā rā tūturu ka whakauru tō tātou wā pōuri ki te ao tūmatanui.

Ka pāngia e te rama pūmārō tō tātou karaka tinana, ina koa ka pāngia te tangata i te pō. Ahakoa ngā taumata iti rawa o te marama e waru lux rānei, te nuinga o ngā rama o te kāinga ka taea te whakaiti i te hanga melatonin i roto i te tinana, kua kitea e ngā rangahau moe. Ina tupu tēnei, ka mutu te iwi i ngā momo momo moe kino, e pā ana ki te āhua o te tinana, ki te hinengaro hoki. I te titiro ki ngā mea kua kitea e ngā kaipūtaiao i ngā wā tata nei, he hononga kei waenganui i ngā huringa o te rā me ngā raruraru pēnei i te mate ā-roto, te mate huka momo 2, me ngā raruraru o te ngakau. I te ao o nāianei, he iti ake te wā e noho ai te nuinga ki waho i raro i te rā, he nui ake te wā e titiro ana ki ngā mata, e noho ana rānei i raro i ngā rama, he tino hira te whakaaro ki te whakahaere i tēnei raruraru marama mēnā e hiahia ana tētahi kia noho hauora i te wā roa.

Te Mōhiohanga Kikorangi vs Te Mōhiohanga Whero: Te Whakaaetanga ki te Mahi o te Melatonin

Ko ngā pānga o te māmāranga kōwhai ki te māmāranga whero ki ā mātou hauora me te hohonu o ā mātou moe he tōraru. Ko te māmāranga kōwhai he iti noa ngā umanga pōroa e āhua whara ana ki te āhua o te tinana e hanga i te melatonin, arānei ko te take i pēra ai te maha o ngā tāngata e uaua ana kia moe i muri i te tiro ki ngā ekaranu huarākau i te pō. I whai kupu hoki ngā rangahau a Harvard e ētahi mea hoki kua kitea e rātou. I whai mōhio rātou ko te māmāranga kōwhai e whakapunui ana i te melatonin kia toru te wā i te tata ki ētahi atu tae pērā i te māmāranga kākāriki. He aha tēnei e whai pānga ana ki te hunga tūruru? Ka tūhono te tinana ki te kōtaha o te wā e tino roa ake ai i te tūpono, ka pā ki te karawhiti o te tinana, ka uaua ake ai te whiwhi i te moe hou me te kounga i te pō katoa.

I te taha ke, kāore te raihi whero i ngā raru i āwhina i ā mātou moenga i te nuinga o ērā haurangi roa ake. E maha ana ngā tāngata e kitea ai he pai ake te whakamahi i ngā raihi whero i te pō, ā, ina huihui ana ki te moenga. I te hea atu ka tūhono te American Academy of Sleep Medicine ki te whakaiti i ngā ekaranu i ngā tata toru haora i mua i te moenga. Kei te nuinga hoki ngā whiringa i ēnei rā - ngā tātua motuhake e herea ai te raihi kākāriki, ngā tāupātana waea e whirihau ana i te āhu kiriata, tae atu ki ngā raihi pāpaku e huri ana ki ngā tōna whero wera i te pō. Ko te whakarereke i ngā mea iti nei me te mōhio ki te āhua e whakawhana ana mātou ki ngā raihi katoa i te rā e āwhina ai i te moenga i te pō.

Nga Painga o te Rorohiko Kiriwhara Whero mo te Pai o te Moe

Tauanga Pūkenga Kīnaki mo te Whakapai i te Wā Moe

Kua timata ngā whare wānanga haumanu ki te whakaatu i ngā hua e whakapono ana mō te aha pea ka āwhina ai te māmā o te kiriata whero i te tangata e moe roa ake ai. Whakamahia ana tētahi whakamātau hou i ngā kaihākinakina kōhine i whakamahi ai i te māmā kiriata whero kia tāwha haora ia anamata i te wā pēnei i te ruatekau āhua. Kua moe ngā wāhine nei i te maha ake o ngā hāora ia pō, ā, kua nui ake te taumaha melatonin i te rōpū arataki. Ko ngā tau hoki he whakapono, me te nuinga o ngā tāngata e 15% te roa ake o te moe i runga i te tata. Ko te nuinga o ngā tohunga moe ka kī atu ki a mātou ko te kounga o te moe ka whai kiko ai i te hauora me te manawa hau o tātou anō. E ai ki a Dr. Michael Breus, tētahi e mōhio ana ki te rerekētanga o te moe i ngā tau, he nui te take o te moenga kounga kia kaha ai te roro, te āhua o ngā whakaaro, me te hauora tinana.

Whakapai i te Moe Rerekē Tōnuitonu ki ngā Pūtake Whakapai

Ko ngā whiriwhiri e whakaatu ana ko te maimoatanga mā te rā whakamārōtia e whakapai ake i te kounga o te moe kōpōuri, e tihi ai i ngā kaupapa whakarepair i ngā wāhi e hiahiatia ana o tō tātou tinana. Ko te maimoatanga e mahi ana ki ngā mitochondria ki roto i ngā ā-irorangi, ko ērā ko ngā kaha iti e hanga kia kaha ai te kaha ki tō tātou tinana. Ina pai ake te mahi a ngā mitochondria, kei te āwhina i te tere ake i ngā mōhio whakarepair e āhua katoa ana i te wā e moe kōpōuri ana tātou. I whakaatu hoki ngā rangahau ko te mea i te wā e moe kōpōuri ana te manawa e whakaroa ana me te whakaputua ake ngā kaha, ko tētahi mea nui kia tupu ai te whakarepair tinana me te whakapono i tā tātou hinengaro. Ko te whai wā e kōpōuri ai te tinana e āwhina ana i te tapawhā whakarepair, e hāngai ake ana i te whai rongoā ki ngā mate, me te whakakaha i te hinengaro. Ko te nuinga o ngā tohunga moe e whakaae ana ko te tūhono atu ki ērā anō ngā mōhio o te moe he mea nui kia hauora ai te tinana. Ko ētahi tāngata e whakamātau ana i te maimoatanga rā whakamārōtia e kōrero ana ko te mōhio i te whakapaua ake i te wā e moe ana, e whakapono ana kei te āwhina ia i a rātou kia eke ki ērā anō ngā wā e whakarepair ana i te pō.

Wā Optimal me ngā Whānaua mo ngā Pūrongo o te Pō

Kei te nui ake te whakatakoto i te wā tika ina pā ana ki te mātātoko i te pō me te karu karu huarahi a-tinana. E mōhio ana te nuinga ko te tīmata i te mātātoko kiriata kua tīmata te takotoranga kotahi ki te rua haora i mua i te moe ka pai ake, i te nuinga o te wā, i te wehe atu i te whakapaua. Ko ngā rangahau e toa ana ko te tekau ki te rua tekau meneti te rahi e hiahiatia ana e te nuinga. Ko te haere ake i runga ake o taua wā kaore i te nui ake i te whai hua me te wehe atu ka taea hoki e tētahi te whakapiripiri ake i te pō. Ko te kitea ko te aha e mahi ana mō te katoa ka nui te here ki konei.

Ko te whakarereke i ngā tikanga moe kaua e pa ana ki te pō kotahi kia tūhono ai ki ngā whakapai ake i tāu moenga. E whakamārama ana ngā tohunga moe, tae atu ki ngā kaimahi ki te National Sleep Foundation, me whakauru kaua e whakakaha i ngā tikanga hou. Ina māmā ngā tino ki ngā rerekētanga iti, ka pai ake te aronga. Whakamārama i tēnei ara: ko te hohou i ngā whirikenga ka taea e koe te whakapōkai i a koe, engari me tuku i a koe kia whakauru kia pai ake ai ngā tikanga moe ka tino whai hua ake i te roa roa.

Te whakakotahitanga o te Māngā me ngā Tikanga Whakariterite Noho

Te whakauru i te rongoā mōhiti me ngā tikanga hauora moe he mea nui e whai ana ki te pai o tana mahi. Ki te pai rawa, he pai te rongoā mōhiti whero, engari e rereke ana te pūmau i tēnei ka whakapai i runga i ngā tikanga pai moe. Hei tauira, te whakamahi i tētahi waahanga moe kia tino whai koe, ka tiakina tēnā i te waewae moe o tō tinana, e whakarite ana i ngā uara o te rongoā mōhiti.

Whakamātau ki te tāpiri atu i ētahi atu tikanga pai, pērā i te whakapau kia noho hau mátātā te kauta moenga, whakaiti i te wā e tiro ana ki ngā ekaranu mō te neke atu i te tāwhā haora i mua i te pō, me te mahi i ētahi mea e whakaimi ai pērā i te pānui pukapuka, te whakamātai rānei. I whakamātauria e ngā rangahau ka pai ake te hui katoa i ngā tikanga nei i te nuinga o te tangata i te whakamahi i te mātātā kotahi. E ai ki ngā tohunga mai i te American Academy of Sleep Medicine, ina mahi tahi ngā tikanga rereke ka hangaia e rātou he horopaki moenga pai ake me te whanake ake i te kounga o te moenga i te wā roa.

Ngā Hapa Totoro E Whakaiti Ana i te Pai o te Rongoā

Ngā Pūtake o te Whakamaharatanga Nui me ngā Take Matatika

Ko te nui ake o te maimoatanga rewharewha he mea nui rawa pea te huringa e tangata ana, ā, ko tēnei e whakapōuri ai i ō rātou rerehua moenga kaua ko te awhina i a rātou. Ina noho tētahi tāngata ki raro i ērā whakapapa mārama roa ake i te rite ki te tautohetohe, ka hinga te tōkeke o ō rātou tinana. Ko te nuinga o ngā tāngata e kore e mōhio ana kua herea te tōkeke o te mārama e whai hua ana i waenganui i te hua me te whai hauā. Ko ngā pouaka mārama pai e whakaputangia ana i r somewhere around 2,500 ki te 10,000 lux mārama. Ko ngā rangahau e whakaatu ana i te tūponotia o tēnei rohe e mahi pai ana kāore i te whai raruraru nui. Ko ngā tohunga e ako nei i ēnei mea ka whakatūpato i te pikinga ake i ēnei tau e kawe ai i ngā upoko paku, ngā kanohi hauā, te mōrearea rānei ake i mua ake. Ko te ako i ēnei tikanga he mea nui rawa kia mōhio ai koe ki te whai i ēnei tikanga hei whai hua atu i te maimoatanga rewharewha kia kaua ai e hauā pea kai muri.

Whakamutunga i te Whakawehenga Mārire Kīnaki I Muri i te Whakauru

Ko tētahi hapa nui ka tākarotia e te tangata ko te kore e whakaiti i te rāhuna kākāriki i muri i ā rātou wā whakamaru, e whakakino ana i ngā mea pai katoa i rite ki te wā kua hipa. Ko te mea nui ka kore e mōhio te iwi ko te rāhuna kākāriki mai i ngā paparorohiko me ngā waea e whara ana i ngā ohinga moenga nā te mea ka whakamātau i te whanake ake o te melatonin ki te tinana. I muri i te otinga i te whakamaru i te rāhuna, he tika kia iti ake te wā e tiro ana ki ngā ekaranu. Ētahi tangata ka whakauru i ērā karawhiti motuhake e arahi ana i te rāhuna kākāriki, i ērā anō hoki ngā tautuhinga tāpiritia ki ngā taputapu e āhua rite ana. Ko ngā rangahau e whakapono nei ka taea e te whakaiti i te noho ki te rāhuna te whakapōkioki i ngā panonitanga pai mai i te whakamaru rāhuna. Mēnā he tika te raweke i te whakautu, me mutu tā rātou whakapōpō ki ngā pāparangi pāpori i te pō. Ko ngā whakarerekē iti nei ka taea te whakāwhai i te kounga o te moenga pai ake mō te wā roa.

Pātai Akaaka e Pānga Ana ki te Rautaki Māngai

Ngā Whakaaetanga Taiari mō ngā Tangata Whai Wāhanga Moemoeā

Mō ngā tāngata e whai raru nui ana me te moe roa, he tino pai te whakamahi i te mātao rā, kia mātua arotakehia e ngā tākuta te kaupapa. Ko te nuinga o ngā kaiwhakamahi hauora e whakakaha ana i te hua o te whai wāhi tōtika i ngā rongoā e hāngai ana ki ngā hiahia ake o te tangata. I whakaatu ngā rangahau kaore he pungāwerowero nui te raru i te mātao rā, nō reira he tino pai te tāpiri ki ngā rongoātanga mō ngā raru moe. Heoi anō, e āhua rerekē ana te āhua o te tāngata ki te rā, nō reira he mea nui te mōhio ki ngā raru e mōhiotia ana i te wā i te tīmatanga. Ko te ruatekau mā whā ngā piriona o ngā kaipupuri e whai raru ana i te moe roa e whai hua ana i te mātao rā, i te whai wāhi tātou ki te aronga whānui ake mō ngā raru moe.

Whakaritea ki Nga Taumata Whakaritorito Anō me Nga Rongoā

He nui te whai mōhio e pā ana ki te ara o te whakamātao haere i te wā kotahi ki ētahi atu āwhina mo te moe me ngā rongoā ina ngana koe ki te whai moe pai ake. E mōhio ana te nuinga o te tangata ka taea e rātou te whakauru i te whakamātao ki ētahi mea pērā i ngā tāpōpō rākau rānei, rānei ngā rongoā e toa ana kaua ko ngā uara nui. I whakaatu ngā rangahau kāore he tino raruraru ina mahi tahi ēnei ara, ā, i ētahi wā ka āwhina tētahi i tētahi kia pai ake te kounga o te moe. Heoi anō, me whakamatauria tātou i te tōkufaianō kua tīmata, ina heke rawa ki te tāngata he hiahia hauora tukino, he pērā anō hoki. Ka kitea e te tōkufaianō pai ngā whakarewa e mōhiotia ana, ka hangaia hoki he rautaki whakatika tūmatanui. Ko te whakamātao e noho tāwhai ana i ngā rautaki moe tuku iho ka taea pea e ngā tāngata te whai ara whai hua hei whakahaere i ā rātou raruraru moe.