Ngā Mate Moe me ō rātou Pānga ki te Hauora Hinengaro
He matea koiora nui te moe mō te tangata. He rite tonu te hiranga ki te hiahia ki te kai me te inu. Heoi, i te tere haere o te ao hou, he maha ngā tāngata e raru ana ki ngā momo mate moe. Ehara i te mea ka pāngia te tinana o te tangata e ēnei mate moe engari ka pā nui hoki ki tōna hauora hinengaro. I roto i tēnei tuhinga, ka tūhuratia e tātou ngā momo mate moe rerekē me te pānga ki te hauora hinengaro o te tangata.
Ngā momo mate moe
He maha ngā momo mate moe ka pā ki te oranga o te tangata. Ko ētahi o ngā mea e tino kitea ana ko:
1. Te Korohoro
Ko te kore moe te mate moe tino noa. Ko tōna āhuatanga he uaua ki te moe, he oho ake i te pō, he oho wawe rawa rānei, ā, kāore e taea te moe anō. Ka taea e te kore moe te noho poto (whakamataku) te noho roa rānei (mau tonu). He maha ngā wā e hono ana te kore moe whakamataku ki ngā āhuatanga taumaha motuhake, pērā i ngā raruraru mahi, te matenga rānei o tētahi e arohaina ana. Ko te kore moe mau tonu, i tētahi atu taha, ka roa pea te noho, ā, he maha ngā wā e hono ana ki ngā āhuatanga hauora hinengaro pērā i te pouri me te manukanuka.
2. Moe Apnea
He mate moe kino te apnea moe, ka mutu te manawa o te tangata i te wā e moe ana. He maha ngā wā ka ara ake te tangata i te pō, ka kōroke, ka hau rānei. E rua ngā momo matua o te apnea moe: Ko te Apnea Moe Ārai (OSA), ka āraia te ara manawa, ka āraia katoatia rānei, me te Apnea Moe Waenga (CSA), ka kore te roro e tuku tohu tika ki ngā uaua manawa.
3. Te Mate Waewae Okioki (RLS)
Ko te Restless Legs Syndrome (RLS) he mate pūnaha io e puta ai te hiahia kore e taea te whakahaere ki te neke i ngā waewae, i te nuinga o te wā nā te kore whakamarie, te kino rānei o ngā kare ā-roto. Ka kino haere tēnei āhuatanga i te pō, ā, ka whakararuraru i te moe.
4. Narcolepsy
He mate moe mau tonu te narcolepsy e tohuhia ana e te hiamoe nui i te awatea me ngā whakaekenga moe ohorere. Ka taea e tēnei āhuatanga te whakararuraru nui i te oranga me ngā mahi o te tangata i ia rā.
5. Ngā Parasomnia
Ko ngā parasomnia he momo mate moe e uru ana ki ngā whanonga rerekē e puta ana i te wā moe, pērā i te hikoi moe, te mataku pō, me te mate whanonga moe REM.
Te Pānga o ngā Mate Moe ki te Hauora Hinengaro
Ehara i te mea ko te āhua tinana anake o te tangata te pānga o ngā mate moe, engari he pānga nui anō hoki ki te hauora hinengaro. Anei ētahi o ēnei pānga:
1. Te pouri
Kua whakaatuhia e ngā rangahau he hononga kaha i waenga i ngā raruraru moe me te pouri. E rua ngā wā ka nui ake te tūponotanga o te hunga e kore e moe ana ki te pāngia e te pouri i ērā e moe pai ana. He maha ngā wā ka hono tahi te pouri me ngā mate moe, pērā i te kore e moe, ā, ka whakanui ake ngā raruraru moe i te pouri, ā, ka pērā anō hoki.
2. Manukanuka
He hononga tata anō hoki ngā mate moe ki te manukanuka. He maha ngā wā ka piki ake te manukanuka o te hunga e pāngia ana e te kore moe, ā, ka raru pea rātou i te moe. Ka uaua pea tēnei ki te wawahi i tētahi huringa, ka kaha ake te manukanuka me te kore moe tetahi ki tetahi.
3. Ngā ahotea
Ka taea e te kore moe, te kore moe pai rānei te whakanui ake i ngā homoni ahotea pēnei i te cortisol. Ehara i te mea ko te oranga tinana anake te pānga o te ahotea nui ake, engari ka taea hoki te whakararuraru i te taurite hinengaro o te tangata. Ko te hunga e kore e moe ana ka nui ake te riri, ka ngenge hinengaro, ā, ka uaua ki te arotahi.
4. Te Mahi Hinengaro me te Mahara
He mea nui te moe pai, rawaka hoki mō te mahi hinengaro me te mahara. Ka taea e ngā raruraru moe te arahi ki te ngoikore o te mahara, te uaua ki te whakaoti rapanga, me te heke whānui o te mahi hinengaro. Ka taea e tēnei te whakararuraru i te hua o te mahi me ngā mahi o ia rā.
5. Te Mōrearea o te Mate Hinengaro Nui
He maha ngā rangahau kua whakaatu ka taea e ngā raruraru moe mau tonu te whakanui ake i te mōrearea o ngā mate hinengaro kino atu pērā i te schizophrenia me te mate bipolar. Ko te hunga e pāngia ana e ngā raruraru moe mau tonu ka pāngia e ngā wā pouri nui, pouri nui rānei.
Te wikitoria i ngā mate moe
Ko te whakatika i ngā mate moe me whai huarahi whānui, tae atu ki ngā whakarerekētanga o te āhua noho, ngā tikanga whakangā, me te rongoā mēnā e tika ana. Anei ētahi mahi whai hua:
1. Kia mau ki te akuaku o te moe
Ko te akuaku moe e pā ana ki ngā tikanga me ngā whanonga e whakatairanga ana i te moe hauora. Kei roto i tēnei ko te pupuri i tētahi kaupapa moe ōrite, te waihanga i tētahi taiao moe whakamarie, te karo i ngā mea whakaohooho pēnei i te kawheine i mua i te moe, me te whakawhāiti i te whakamahinga o ngā taputapu hiko.
2. Ngā Tikanga Whakangā
Mā ngā tikanga whakangāwari pēnei i te whakaaroaro, te yoga, me te manawa hōhonu ka āwhina i te whakamarie i te hinengaro me te tinana i mua i te moe. Ka āwhina ēnei tikanga ki te whakaiti i te ahotea me te manukanuka, koinei ngā tino take o ngā raruraru moe.
3. Te Whakaora Hinengaro Whanoke (CBT)
Ko te Whakaora Whanoke Hinengaro mō te Moe Kore (CBT-I) he momo whakaora kua whakamātauhia he whai hua ki te rongoā i te kore moe. Ka āwhina te CBT-I i ngā tāngata ki te tautuhi me te whakarerekē i ngā whakaaro me ngā whanonga kino e pā ana ki tā rātou moe.
4. Te Tiaki Hauora
I ētahi wā, me whai maimoatanga hauora pea. Ka taea e te tākuta te tohu rongoā moe, engari me aro turuki tonu te whakamahinga kia kore ai e whakawhirinaki ki a ia. Hei tāpiri, i roto i ngā take o te apnea moe, ka taea e te taputapu Continuous Positive Airway Pressure (CPAP) te āwhina ki te pupuri i te ara manawa kia tuwhera i te wā e moe ana.
5. Kōrero ki tētahi Tohunga Moe
Mena he nui rawa ngā raruraru moe, ā, ka pā ki te kounga o te oranga, me kōrero pea ki tētahi tohunga moe, ki tētahi tohunga hauora hinengaro rānei. Ka taea e rātou te whakahaere i tētahi aromatawai hōhonu, me te whakarato i tētahi mahere maimoatanga kua whakaritea mōu.
Whakamutunga
He raruraru nui ngā mate moe ka pā ki te hauora hinengaro me te hauora tinana o te tangata. Ko te kore moe, te moe pōrearea, te RLS, te narcolepsy, me ngā parasomnias ētahi o ngā mate moe noa ka pā kino ki a rātou. Ko te kore moe, te moe kounga iti rānei, he hononga tata ki ngā āhuatanga hauora hinengaro pēnei i te pouri, te manukanuka, me te pikinga o te ahotea. Nō reira, he mea nui kia tautuhia me te whakatika i ngā mate moe mā te huarahi whānui me te tika. Mā tēnei, ka taea e tātou te pupuri i te kounga moe pai me te hauora hinengaro.
