I tēnei ao e kī ana i te pukumahi tonu, kāore e taea te whakanui rawa i te hiranga o te moe pai i te pō. Tomo atu ki te ao okopare kanohi hiraka paheke o Ahitereiria, he otinga papai engari he whai hua hei whakapai ake i tō wheako moe. Ka tūhuratia e tēnei blog tengā painga mahatērāpahekekopare kanohi hirakaAhitereiriaka kawea mai ki tō mahinga o te pō. Mai i te kounga moe pai ake ki ngā painga hauora kiri, tirohia me pēhea e taea ai e ēnei kopare te huri i tō okiokinga me te whakaora i a koe.

Ngā Painga o te Whakamahi i te Kopare Moe Hiraka

Ina tae ki te whakapai ake i te kounga o tō moe, ko tekopare kanohi hirakaka puta hei huringa nui. Ehara i te mea ko te aukati noa i te mārama ōna painga; he mana tōna ki te huri i tō mahi o te pō hei wheako okiokinga, hei wheako whakahauora hoki.

Te Kounga Moe Pai Ake

Te Ārai i te Mārama

Whakaarohia te paheke ki runga i tōkopare kanohi hirakai te pō, e pā ana ki te pā ngawari o te hiraka papai ki tō kiri. I a koe e katia ana ō kanohi, ka memeha haere te ao e karapoti ana i a koe. Mā tēnei mahi ngāwari o te aukati i te māramatanga ka tohu ki tō roro kua tae ki te wā hei whakangā me te moe mārie. Mengā kopare kanohi hiraka, ka taea e koe te waihanga i tētahi kōpuku pōuri ahakoa kei hea koe, ahakoa i te kāinga, i a koe e haereere ana rānei.

Te whakarei akeMoe REM

He mea nui te rere ki te ao o te moe REM mō te oranga whānui.kopare kanohi hirakahe mahi nui tēnei ki te whakarei ake i tēnei wāhanga hohonu o te moe whakaora. Mā te mau i tētahikopare kanohi hiraka, ka taea e koe te whakaiti i ngā whakararuraru i te pō, kia taea ai e tō tinana me tō hinengaro te uru katoa ki ngā painga whakaora o te moe REM.

Ngā Painga Hauora Kiri

Te āraiNgā kiri kōpiko

E ai kiTākuta Mary Alice Mina, he tohunga kiri me te taote kiri kua whai tohu rua kua whakangungua ki Harvard, ka taea e ngā kopare moe hiraka te āwhina ki te ārai i ngā miro kiri e puta pinepine mai ana i te waku ki ngā uhi urunga tuku iho. Ko te kakano maeneene o te hiraka ka whakaiti i te kukume koretake ki te kiri mata ngawari, ka iti ake ngā miro me te āhua taitamariki ake i te roanga o te wā.

Te Whakamakuku i te Kiri

E mōhiotia ana te hiraka mō ōnangā āhuatanga mimiti makuku, he mea tino pai mō te pupuri i te makuku o te kiri puta noa i te pō. He rerekē ki ētahi atu rauemi ka taea te mimiti i te makuku mai i tō kiri, ka āwhina te hiraka ki te pupuri i ngā hinu kakara me ngā hua tiaki kiri, kia mau tonu ai te makuku me te ngāwari o tō kiri tae noa ki te ata.

Te Whakamarie me te Whakangā

Kakano Ngāwari, Maeneene hoki

Te ngawari ongā kopare kanohi hirakaMā te pā o te hiraka ki tō mata ka puta he āhua papai, he āhua whakamarie hoki, e whakarei ake ai te whakangā i mua i te moe. Ka whakamarie te mirimiri ngawari o te hiraka i ngā kanohi ngenge, ā, ka whakatairanga i tētahi taiao marino e āwhina ana ki te moe tere me te moe hohonu.

Te Whakahaere Pāmahana

Ko tētahi āhuatanga whakamiharo o te hiraka ko tōna kaha ki te whakahaere i te pāmahana. Ahakoa kei roto koe i te taiao mahana, i te taiao makariri rānei,ngā kopare kanohi hirakaurutau ki ngā taumata wera o tō tinana, kia pai ai te whakamarie i te pō katoa. Poroporoaki ki te oho ake i te werawera, i te makariri rānei—he maeneene te hiraka e tatari ana ki a koe i ia pō.

Te Whakapai Ake o te Kounga Moe i ngā Kōpare Moe Hiraka

Te Ārai i te Mārama

Te Ārai i te Whakapānga ki te Mārama Kino

Ko te mau i tētahi kopare moe hiraka i mua i te moenga ka hanga he parepare ki te kanapa whakararuraru ongā rama hangaime ngā mata hiko. Mā te taupoki i ō kanohi ki te pōuri, ka whakarite te kopare hiraka kia whiwhi tō roro i te tohu hei whakarite mō te okiokinga. Ehara i te mea ka whakarei ake tēnei ārai tiaki i tō kaha ki te moe anake, engari ka tiaki hoki i ō kanohi mai i ngā pānga kino o te roa o te wā e pāngia ana e ngā pūtake mārama. Kua whakaatuhia e ngā rangahau ko te aukati i te mārama me te kopare moe ka taea te whakatairanga i tete moe pai ake me te mahi hinengaro pai ake, e whakaatu ana i te hiranga o te waihanga i tētahi taiao moe pōuri mō te okiokinga pai.

Te Whakatairanga i te Kounga Moe Pai Ake

Mā te mahi ārai i te māramatanga ki te kopare kanohi hiraka ka whakarite i te ara mō te pō moe kore e mutu. I a koe e rumakina ana koe ki te pōuri whakamarie e whakaratohia ana e te kopare, ka uru tō tinana ki tētahi āhua whakangā e pai ai te moe hohonu. He mea nui tēnei kounga okiokinga whakarei ake mō te oranga whānui, e āhei ai tō hinengaro me tō tinana ki te whakahou i te pō. Kua whakaatuhia e ngā rangahau ka taea e te whakamahi i te kopare kanohi tewhakanui ake i ngā huringa moe REM, e whakaroa ana i te wā moe katoa, e whakapai ake ana hoki i te mahi hinengaro. Mā te awhi i te pōuri me te kopare moe hiraka ka whakatakoto i te atamira mō te moe whakahou i te pō, ka whakarite i a koe mō te angitu me te ora i ngā rā kei mua.

Te Whakapai ake i te Moe REM

Te Whakarei i te Wairua

Ko ngā painga o te mau i te kopare moe hiraka he nui atu i te whakangā tinana; he pānga pai anō hoki ki te oranga hinengaro. Mā te whakarei ake i ngā wāhanga moe REM, ka whai wāhi ēnei kopare ki te whakapai ake i te wairua me te taurite o ngā kare ā-roto. I a koe e ruku ana ki te moe hohonu, kore e mutu, e āwhinahia ana e te kopare kanohi hiraka, ka pāngia tō roro e ngā tukanga nui e whakahaere ana i ngā kare ā-roto me te whakatairanga i te māramatanga hinengaro. E kī ana ngā rangahau he āwhina te mau i te kopare moe ki tete whakakotahi i te mahara me te mataara, e hua ake ana ki te whakapai ake i ngā pūkenga ako me te whakanui akemahi hinengaroi te roanga o te rā. Whakarei ake i tō wairua me tō mahi hinengaro mā te awhi i te mana whakarerekē o ngā kopare moe hiraka.

Te Whakaiti i te Pupuhi

Ko tētahi painga nui o te whakamahi i te kopare kanohi hiraka ko tōna kaha ki te whakaiti i te pupuhi huri noa i ngā kanohi. Mā te pēhanga ngawari e puta mai ana i te papanga ngohengohe ka whakatairanga i tete rerenga wai lymphatic, te whakaiti i te pupuhi me te mumura i ngā wāhi ngawari. I a koe e moe ana i te moe REM whakaora me te mau i te kopare kanohi hiraka, ka ara ake koe me ngā kanohi hou, kāore he pupuhi, he ngenge rānei. E whakaatu ana ngā rangahau mā te whakauru i te kopare kanohi ki roto i tō mahinga o te pō ka āwhina i te whakakotahi i te mahara me te mataara, kia tīmata ai koe i ia rā me te wairua ora me te rite ki te wikitoria i ngā wero me te mārama me te arotahi.

Mā te whakauru i ngā kopare moe hiraka ki roto i tō tikanga moe, ka huakina e koe he ao o ngā painga e hipa ana i te whakamarie tinana noa iho. Ka tukuna e ēnei taputapu papai ngā painga whānui mā te whakarei ake i tō okiokinga tinana me tō koi hinengaro. Awhitia te ataahua o te pōuri hiraka i a koe e tīmata ana i tētahi haerenga ki te whakapai ake i te wairua, te whakapai ake i te mahi hinengaro, me te oranga kanapa—ka taea katoa mā te mahi ngāwari o te mau i te kopare kanohi hiraka i mua i te rere atu ki te whenua moemoeā.

Ngā Kōpare Moe Hiraka me te Hauora Kiri

Te Ārai i ngā Kopa Kiri

He otinga papai ngā kopare moe hiraka hei ārai i ngā miro kiri, kia maeneene ake ai, kia taitamariki ake ai hoki te āhua i roto i te wā. Mā te pā ngawari o te hiraka ki te kiri ngawari o te mata ka whakaiti i te kino o te waku, ka whakaiti i te hanganga o ngā miro ka puta mai i ngā urunga urunga tuku iho. Mā te awhi i te ngawari o te hiraka, ka taea e te tangata te moe pai me te kore e manukanuka ki te kukume koretake i ō rātou kiri.

Te Whakaiti i te Kino o te Waku

He mea nui te maeneene o te hiraka hei whakaiti i te kino o te waku ki te kiri, inā koa ki ngā wāhi tairongo pērā i ngā kanohi. He rerekē ki ētahi atu rauemi ka puta te riri me te kopikopiko, ka ārai te ngawari o te hiraka i te kukume me te totoro koretake o te kiri. Ehara i te mea ka whakaitihia noa te hanganga o ngā kita e tēnei whakaiti i te waku, engari ka whakatairanga hoki i te moe marino me te whakamarie.

Te Whakaiti i ngā Kita

Kua whakaatuhia e ngā rangahau he āwhina ngā āhuatanga ahurei o te hiraka ki te whakaiti i ngā kita me ngā raina angiangi i runga i te mata. Mā te whakamahi i te kopare moe hiraka i ngā wā katoa, ka taea e te tangata te pārekareka ki te kiri maeneene me te whakaiti i ngā tohu koroheketanga. Ko ngā āheinga pupuri makuku taiao o te hiraka ka āwhina i te pupuri i te kiri kia makuku i te pō katoa, ka ārai i te maroke me te whakatairanga i te kiri ngawari. Poroporoaki ki ngā kita o te ata, me te mihi ki te kiri kanapa, taitamariki me te mana o te hiraka.

Te Whakamakuku i te Kiri

Nā te kaha o te hiraka ki te tango i te makuku, he mea pai tēnei hei pupuri i te makuku o te kiri. He rerekē ki ngā rauemi tuku iho e mimiti ana i te makuku mai i te kiri, ka āwhina te hiraka ki te pupuri i ngā hinu kakara me ngā hua tiaki kiri, kia mau tonu ai te makuku me te whāngai i tō kiri i te pō. Ehara i te mea ka whakatairanga noa i te kiri ngawari me te maeneene tēnei makuku whakarei ake, engari ka tautoko hoki i te hauora o te kiri mō te wā roa.

Rauemi iti ake te mimiti

Ko tētahi o ngā painga matua o te whakamahi i te kopare moe hiraka ko tōnaiti te mimiti ki te whakataurite ki ētahi atu papangaMā tēnei kounga ka taea e te hiraka te pupuri i te taurite makuku tūturu o tō kiri, ka ārai i te maroke me te matewai i a koe e moe ana. Mā te whiriwhiri i tētahi kopare kanohi hiraka, kei te haumi koe ki tētahi mea nui mō te tiaki kiri e mahi tahi ana me ngā tukanga tūturu o tō tinana kia mau tonu te hauora me te kanapa o tō kiri.

Te Whakapai Ake i ngā Painga Tiaki Kiri

Mā te whakauru i tētahi kopare moe hiraka ki roto i tō mahinga o te pō ka taeawhakanuia ngā painga o ō hua tiaki kiri. Nā te āhua kore-mimiti o te hiraka ka noho tonu ō hinu me ō kirimi ki tō kiri i te pō katoa, ka whakanui ake i tōna whai huatanga. Ko te tikanga ka ara ake koe me te kiri makuku me te atawhai kua rite ki te aro atu ki te rā kei mua. Ko te whakakotahitanga o te whakamarie papai me te whakapai ake i te tiaki kiri ka waiho ngā kopare moe hiraka hei taputapu me whai mā te hunga e rapu ana i ngā otinga ataahua whānui.

Mā te whakatairanga i te tiaki kiri i a koe e moe ana me te kopare kanohi hiraka, kei te mahi koe i ngā mahi matatau ki te pupuri i te kiri taitamariki me te whakarei ake i tō oranga whānui. Ko te tiaki ngawari e whakaratohia ana e te hiraka ehara i te mea ka whakaiti noa i te kino o te waku engari ka whakanui ake hoki i ngā taumata makuku mo te kiri kanapa i ia ata. Awhitia te mana whakarerekē o ngā kopare moe hiraka hei iriti i te kiri kanapa, hauora e whakaata ana i tō kaha o roto.

Ngā Kōpare Moe Hiraka mō te Haereere

He wheako whakahihiri te haere ki ngā wāhi hou, ki tonu i ngā mahi mōrearea me ngā kitenga e tatari ana kia puta. I waenganui i te harikoa o te tūhura i ngā whenua tauhou me te rumaki i a koe ki roto i ngā ahurea kanorau, he mea nui kia arotahi ki te okiokinga me te whakaora. Koinei te wāhi ekopare kanohi hiraka paheke o Ahitereiriahe hoa rangatira, he mea whakapaipai hoki mō ō mea nui mō te haereere, me te whakarite hoki kia kaua e whakararuraruhia tō moe ahakoa te taiao.

Te Wātea me te Kawe

Mō ngā taputapu haere,ngā kopare kanohi hirakae kitea ana mō te ngāwari o te whakamahi me te ngāwari ki te kawe. Ahakoa kei te haere koe i tētahi hararei mutunga wiki, i tētahi rerenga roa rānei puta noa i ngā whenua, he iti, he māmā hoki ēnei kopare, ā, he māmā noa iho te kawe i roto i ō tueke, i tō pēke ringaringa rānei. Ko te ngāwari o te whai i tētahikopare kanohi hirakakei a koe te tikanga ka taea e koe te moe marino i ngā wā katoa me ngā wāhi katoa e hiahia ana koe, me te kore e whakararu i te whakamarie.

Ngāwari ki te kawe

Ko te hoahoa kiato ongā kopare kanohi hirakahe hoa haere pai mō te hunga e haereere tonu ana. Tāpirihia ki roto i tō putea kawe, ki roto rānei i tō peke tuara, ā, ka moe wawe koe i a koe e rere ana, e haere ana i runga tereina, e okioki ana rānei i roto i tō rūma hōtēra. Ko te ngāwari o te kawe i tētahikopare kanohi hirakamā tēnei ka taea e koe te moe pai, kia taea ai e koe te whakahou me te whakaora i a koe anō i waenganui i te pukumahi o te haere.

He pai mō te haere tawhiti

Ko te haere tawhiti he maha ngā wā e whakawhiti ana i ngā rohe wā maha, ka raru ai ō tauira moe tūturu. Mā te whakauru i tētahikopare kanohi hirakaKi roto i tō mahinga haere, ka hangaia e koe he taiao pōuri e mōhiotia ana e tō tinana kua tae ki te wā okiokinga. Ko te awhi ngawari o te hiraka ki ō kanohi ka whakatairanga i te whakangā me te marino, ka āwhina i a koe ki te whawhai i te jet lag me te whakatutuki i te okiokinga e hiahiatia ana i roto i ngā haerenga roa. Poroporoaki ki ngā pō kore okiokinga i runga i ngā rerenga kanohi whero, i ngā rūma hōtēra tauhou rānei—awhi i te whakamarie whakamarie o tekopare kanohi hirakamō te moe korekore ahakoa pēhea te haere.

Te moe pai ake i te wā e haere ana

Ko te whakatere i roto i ngā rohe wā rerekē me te urutau ki ngā taiao hou ka raru pea ina tae mai ki te whiwhi okiokinga pai i a koe e haereere ana. Heoi, mā te āwhina o tētahikopare kanohi hiraka, ka taea e koe te huri i tētahi taiao hei piringa marino e āwhina ana ki te moe hohonu.

Te Ārai i te Mārama i ngā Taiao Rerekē

Te maha o ngā āhuatangangā kopare kanohi hirakaka tiaho mai i te wā e tūtaki ana koe ki ngā āhuatanga rerekē o te mārama i a koe e haere ana. Ahakoa kei roto koe i ngā taunga rererangi kanapa, i ngā rūma hōtēra pouri rānei, ka whakaratohia e ēnei kopare kanohite pouri tonu e tika ana mō te whakatairanga i te moeMā te tiaki i ō kanohi mai i ngā pūtake mārama o waho, pērā i ngā rama o runga o te kāpata, i ngā rama tiriti rānei e whiti ana mā roto i ngā ārai,ngā kopare kanohi hirakawaihangahia he taiao moe tino pai e rite ana ki ō hiahia.

Te Whakatairanga i te Whakangā

He mea whakahihiri, he mea hoha hoki te haereere i ētahi wā, ā, ka hiahia koe ki ngā wā whakangā i waenganui i te ngangau.kopare kanohi hiraka, ka taea e koe te whakangā me te whakamāmā i te ahotea mā te ārai i ngā mea whakararuraru tirohanga e ārai ana i te whakangā. Ko te pā ngawari o te hiraka ki tō kiri ka whakamarie i ngā kanohi ngenge, ka karanga hoki i te marino i mua i te rerenga atu ki te whenua moemoeā. Awhitia te marino e tukuna ana e tekopare kanohi hiraka, e tuku ana i a koe kia mawhiti ki te moe marino ahakoa ko hea koe e haere ai.

Mā te whakakotahi i te huatau me te mahi ongā kopare kanohi hiraka paheke o AhitereiriaKi roto i tō rārangi haerenga, ehara i te mea ka piki ake te kounga o tō moe engari ka whakarei ake hoki i te harikoa whānui o ō haerenga. Awhitia te ataahua o te okiokinga kore mutu i a koe e haereere ana i a koe e tūhura ana i ngā pae tawhiti hou me te hihiri me te kaha.

Ngā Whakaaturanga:

• Ākuhata PāderMā te mau i te kopare kanohi hiraka ki te moenga i ia wā ka pā kinongā painga roa.
• RūrūEhara i te mea he taputapu moe noa iho ngā kopare moe hiraka; he haumitanga hoki ki tō hauora me tō oranga ngākau.
• Te New York Times: I pērārongonui i waenga i ngā kaiwhakamātautau katoa, ahakoa te momo moe.
• SleepopolisPānuihia kia kitea ai mēnā ka taea e te kopare kanohi hiraka te whakapai ake i tō moe — me tō kiri — kia pai ai te ataahua.
• Te mahi kino: I te katoa, hehoahoa tino pai.
• Haere + Wā WhakangahauKo tēnei kopare moe mai iPōurihe mea hanga mai i tete kounga teitei o te hiraka māpere.

Awhitia te mana whakarerekē o te kopare moe hiraka. Wheakohia te kounga moe pai ake, te hauora kiri pai ake, me te okiokinga tino pai. Tangohia te taahiraa tuatahi ki te okiokinga pai ake mā te whakamātau i te kopare kanohi hiraka papai i tēnei rā. Whakatairangahia te moe kounga mō te hinengaro me te tinana hou. Hokohia tō oranga me te huatau me te whakamarie o te kopare moe hiraka.