ngā purongo

Mena he uaua ki a koe te moe, te noho moe rānei, me whakaaro pea koe ki te hoko i tētahi paraikete taumaha. I ngā tau tata nei, kua nui te aro ki ēnei paraikete rongonui nā te mea ka taea e rātou te whakapai ake i te kounga o te moe me te hauora whānui.

Paraikete taumahahe mea whakakī ki ngā pirepire karāhe iti, ki ngā pirepire kirihou rānei, he mea hanga hei whakarato pēhanga ngawari, ōrite ki te tinana. E mōhiotia ana ko te pēhanga pā hōhonu, kua whakaatuhia e tēnei pēhanga he whakatairanga i te whakangā me te whakaiti i te manukanuka me te ahotea, kia māmā ake ai te moe me te noho moe i te pō katoa.

Ko tētahi o ngā painga matua o te whakamahi i te paraikete taumaha ko tōna kaha ki te whakanui ake i te hanga o te serotonin me te melatonin, e rua ngā neurotransmitters e whai wāhi nui ana ki te whakahaere i te moe me te wairua. E mōhiotia ana te Serotonin ko te homoni "pai te ahua", ā, ko tōna tukunga ka āwhina i te whakaiti i ngā kare ā-roto o te manukanuka me te whakatairanga i ngā kare ā-roto o te marino me te oranga. Ko te Melatonin, i tētahi atu taha, te kawenga mō te whakahaere i te huringa moe-ara, ā, ka whakaohokia tōna hanga e te pōuri, ka āraihia e te mārama. Mā te whakarato i te pēhanga ngawari, pumau, ka taea e ngā paraikete taumaha te āwhina i te whakanui ake i te hanga o te serotonin me te melatonin, e whakapai ake ana i te kounga o te moe me te hoatu ki a koe he moe marino ake i te pō.

Haunga te whakatairanga i te whakaputanga o ēnei neurotransmitters nui, ka taea hoki e te pēhanga pā hohonu e whakaratohia ana e te paraikete taumaha te āwhina i te whakaiti i te whakaputanga o te cortisol (te "hormone ahotea"). Ka taea e ngā taumata tiketike o te cortisol te whakararuraru i te moe mā te whakanui ake i te mataara me te whakatairanga i ngā kare ā-roto o te manukanuka me te kore okiokinga. Mā te whakamahi i te paraikete taumaha, ka taea e koe te āwhina i te whakaiti i te whakaputanga o te cortisol me te waihanga i tētahi taiao moe marino, whakangāwari ake.

Hei tāpiritanga, ko te pēhanga ngawari e tukuna ana e te paraikete taumaha ka āwhina i te whakamamae i ngā tohu o te manukanuka, te PTSD, te ADHD, me te autism. E whakaatu ana ngā rangahau he pānga whakamarie me te whakarite te pēhanga pā hohonu ki te pūnaha io, kia māmā ake ai te whakangā me te moe mō te hunga whai mate pēnei.

He maha ngā āhuatanga hei whakaaroaro māu i te wā e whiriwhiri ana i tētahi paraikete taumaha. Tuatahi, me whiriwhiri koe i tētahi paraikete e tika ana mō tō taumaha. Hei tikanga whānui, me 10% te taumaha o tētahi paraikete matotoru o tō taumaha tinana. Hei tāpiri, me whiriwhiri koe i tētahi paraikete he mea hanga ki te papanga manawa, whakamarie hoki, pērā i te miro, te pāma rānei, kia kore ai koe e wera rawa i te pō.

I te katoa, heparaikete taumahaHe haumitanga pai pea tēnei mēnā kei te hiahia koe ki te whakapai ake i te kounga o tō moe me tō hauora whānui. Mā te whakarato i te pēhanga ngawari, ōrite ki te tinana, ka taea e ēnei paraikete te whakanui ake i te hanga o te serotonin me te melatonin, te whakaiti i te hanga cortisol, me te āwhina ki te whakaora i ngā tohu o ngā momo mate. Nō reira, he aha e kore ai e whakapai ake i tō moe i tēnei rā me te paraikete taumaha?