He mea tino nui te moe kia nui ai tō kaha ki te mahi i ngā wā katoa. Ina ngenge koe, ko te mea whakamutunga e hiahia ana koe kia mahi ko te ngana ki te noho pai i roto i tō rūma. Kei te hiahia koe ki te mōhio mēnā ka taea e koe te pupuri i tō hauhautanga me te whakamahi i ngā taputapu tika.Taupoki urunga hiraka māpere. tētahi e kaha ana ki te tango i te makuku i tō tinana i a koe e moe ana. Me whakarite kia kore te papanga miro e whakapataritari i tō kiri, kia kaua hoki e wera rawa koe. He mea nui te pupuri i tō mahana, engari kaua hoki e hiahia kia wera rawa. Mā te wera rawa ka uaua ai te moe, te moe tonu rānei.

Ko te roa o te moe e taunakitia ana mō te pakeke i te pō kei waenganui i te whitu ki te iwa hāora. Heoi, ki te whiriwhiria e koe te urunga urunga hē, ka uaua pea tō moe. Ka uru te urunga urunga pai ki te hau, ā, ka pai ake te rere o te hau. Tērā pea kāore koe e pai ki roto i tō rūma mena he tino teitei te pāmahana, ahakoa kei roto, kei waho rānei. Nō reira, kia whiwhi ai koe i te nui o te moe e hiahiatia ana, me whakarerekē pea koe.

Mō te moe pai ake i te pō, anei ngā mea katoa e hiahia ana koe ki te mōhio mō te whiriwhiri i tētahihipoki urunga hirakahe mea mimiti makuku, he mea pakari hoki.

Te Pānga o te Mahana ki tō Moe

Nō reira, he aha te take he whakaaro pai kia huri ki tētahiTaupoki urunga hiraka 6Ae taea ai te whakahaere i te pāmahana? Nā te pānga o te pāmahana ki te kaha o te tangata ki te moe. Me whakamārama tātou.

I te wā o te moe noa i te pō, ka heke te pāmahana o tō tinana, e ai ki ngā rangahau a te Sleep Foundation. E pā ana te panonitanga o te pāmahana ki te circadian rhythm i roto i tō tinana. Ka rongo tō tinana kua tae ki te wā moe ina tō te rā, ā, ka tīmata te whakamatao hei whakarite mō tēnei panonitanga.

He mea tino noa te heke tonu o te pāmahana o tō tinana ahakoa kua moe koe. Ka heke iho i ngā wāhanga tuatahi e rua o tō huringa moe i mua i te tīmatanga o te piki anō i te wāhanga tuatoru. Ko te pāmahana toharite o tō tinana he tata ki te 98.5 nekehanga Fahrenheit. Tērā pea ka heke te pāmahana o tō tinana ki te rua nekehanga i a koe e moe ana.

Tērā pea ka mōhio tō tinana kei te pāngia koe e tētahi raruraru mēnā he tino mahana koe i te pō, ā, nō reira, ka pā kino pea te kounga o tō moe. Ka taea te whakararu i te kaha o tō tinana ki te pupuri i tōna pāmahana kia pumau e ngā āhuatanga o waho. Tērā pea ka ara ake koe i tēnei.

Hei tauira, e mōhio ana koe ki te āhua o te oho ake i waenganui pō ka tangohia ō tōkena, ka tangohia rānei tō paraikete? Nā te mea kāore e taea e tō tinana te pupuri i tōna pāmahana noa, ka oho ake koe, ka akiaki i a koe ki te mahi i tētahi mahi.

Ko koe te mea tino tairongo i te wā o te NREM

Ko ngā wāhanga tuatahi e rua o te moe e kiia ana ko te moe ngaru puhoi, ā, ko ēnei te tuatahi o te huringa moe. I roto i ēnei wāhanga ka tino puta ake ngā raruraru e pā ana ki te pāmahana, ka whakararuraru i a koe. I roto i aua wāhanga o te moe ka pāngia koe e ngā taumata moe hohonu rawa atu, tino whakaoraora. Nō reira, ko ngā raruraru i taua wā ka pā ki tō tinana, ka meinga koe kia ngenge i te aonga ake.

Ka roa ake te wā e moe ai koe i roto i te moe kore-tere kanohi (NREM) me te kore e ara ake, ka pai ake te kounga o te moe ka pā ki a koe puta noa i te pō. Ka taea e koe te okioki mā te whai i ēnei tohutohu āwhina, tae atu ki:

• Ahakoa i ngā rā tino wera, ka taea e koe te pupuri i tō rūma moe kia pai mā te kukume i ngā ārai me te kati i te tatau.
• Kaua e whakakorikori tinana i te ahiahi. Ka taea e te whakakorikori tinana te whakanui ake i te pāmahana o tō tinana, ā, ka uaua ake te whakaheke i mua i te moe.
• Tikina he moenga taiao. Ko te kōwhiringa pai ko teurunga hirakanā te raranga, e pai ake ai te rere o te hau.
• te whakaheke i te pāmahana o te hauhautanga Ko te pāmahana pai mō te moe okioki i te pō kei waenganui i te 60 me te 65 nekehanga Fahrenheit, no reira whakatakotoria tō whakamahana ki taua awhe.

Mā te maumahara ki ēnei mea ka āwhina i a koe kia moe pai ake i te pō. Kei a koe tonu ētahi pātai mō ngā painga o te whakamahi i tētahi urunga urunga hei whakahaere i te pāmahana? Anei ētahi atu mea hei whakaaroaro māu.

He aha i whakamahia ai he taputapu whakahaere pāmahanaPouaka Urunga Hiraka Parakore 100%?

Kāore he mea e pouri ake ana i te haere i te pō roa me te kore e nui te moe, engari ko te mea anake kāore koe e pai ki ngā kakahu e mau ana koe i te moe!

Kei te werawera koe i te pō, kei te uaua rānei te moe nā te mea he mākūkū, he wera rawa rānei te papanga e takoto ana koe? He otinga pai rawa atu tēnei mō tēnei raruraru mā te hoko i tētahi uhi urunga e whakahaere ana i te pāmahana hei āwhina i a koe kia mātao.

Ka taea te pupuri pai ake i te pāmahana o tō tinana mā te āwhina o tētahiurunga whakamatao hiraka.Hei whakarite kia moe pai koe i te pō, kia marino hoki i a koe e moe ana.

Ko ēhea momo urunga whakamatao manawa te mea tino whai hua? Ko te urunga whakamatao hiraka tā mātou tino taunakitanga. I a koe e moe ana, ka tangohia e te hiraka te makuku mai i tō tinana nā te mea kāore i hangaia ki ngā rauemi hangai. Mā te whakamahi i te urunga hiraka ka āwhina i te pupuri i te pāmahana tinana kia pai ai te moe, kia iti ake ai te wera i te pō, ā, kia iti ake ai ngā whakararuraru i te wā e moe ana koe i te NREM.

Ngā Painga oNgā Taupoki Urunga Hiraka

He kōwhiringa pai hei whakakapi i ngā urunga urunga pāmao, i tētahi atu kōwhiringa rānei e wātea ana, ko te urunga urunga whakamatao i hangaia ki te hiraka. Kāore i rite ki te miro, ki te polyester rānei, ka āwhina ngā urunga urunga hiraka i a koe ki te karo i ngā mate pāwera pēnei i te kiri kararehe, te harore, ngā mite puehu, me te hae. He ātete ki ngā pānga o ngā mate pāwera. Mā tēnei ka ārai i ngā mate pāwera e kitea whānuitia ana i te taiao kia piri ki te urunga urunga, ā, ka āwhina i ō ara manawa kia noho mārama. Kia taea ai e koe te whakangā me te moe pai ake i te pō.

Ka whakamahia te hiraka māpere hei hanga i te kounga teitei rawa atungā urunga hiraka parakore, pērā i ērā e hokona ana e Blissy. Ka maroke wawe tēnei papanga, ā, ka āwhina i a koe ki te pupuri i te pāmahana tinana pai mā te tango atu i te makuku.

Me pēhea teurunga māmāka rerekē ai tō moe?

He pai ake te manawa o ngā urunga hiraka i ērā atu momo urungangā urunga hiraka parakorenā te mea kāore e mau te makuku. Ka whai te nekehanga o te makuku me te werawera o te tinana i ngā tikanga whakamatao kua noho kē i roto i tō tinana. Mā tēnei ka taea e koe te pupuri i te pāmahana kia pai ake. Nā te kaha o te hiraka whatu ngohengohe ki te tuku i te nekehanga noa o te hau, he pai ake te manawa i ētahi atu papanga, ā, ka taea e koe te noho whakamarie ake.

Ko ētahi atu painga o te hiraka ko ēnei e whai ake nei:

• Ka ārai i te makawe kia kore e pōrearea. Nā te maeneene o te hiraka, ka māmā ake te paheke o ō makawe i a koe e moe ana. Ka taea e ō makawe te tipu tonu, ā, ka ātaahua tonu te āhua nā te mea kāore e raranga, e whati rānei.
• Ka āwhina i tō kiri kia mau tonu tōna makuku tūturu. Nā te āhua o te whatu hiraka, he iti ake te tūponotanga ka mimiti te makuku mai i tō kiri. Mena he kiri maroke tōu, mā te huri ki tētahi urunga hiraka ka āwhina pea i tō tinana kia rite ki te mea he nui ake te makuku kei roto.
• He whai hua tēnei hei ārai i te hakihaki. Kāore te hiraka e pupuri i ngā mate pāwera, ā, he iti ake te mimiti o ngā hinu mai i tō kiri i ērā atu rauemi. Nō reira, ka kite pea koe i te hekenga o te maha o ngā hakihaki.

Mō tō tikanga moe, mā te whakamahi ingā urunga hiraka taiaohe maha ngā take e whai hua ana, tae atu ki ērā kua whakarārangihia i runga ake nei me te pupuri i te pāmahana tinana kia mātao ake.

He aha te mea pai rawa atuTaupoki Urunga Whakamatao Hiraka?

Ko ngā urunga hiraka whakamiharo te kōwhiringa pai rawa atu mō te hunga moe mahana, ā, ka kitea e koe i te mākete i ēnei rā. Ko ngā painga e whai ake nei ka whakaratohia e ā mātou urunga, e āwhina ana i a koe kia moe pai ake i te pō:

• He papanga tino whakamarie, he ngāwari hoki
• He hiraka e kaha ana ki te tango i te makuku
• Ngā āhuatanga whakamatao
• Te whakahaere pāmahana pai ake

I mōhio koe, mō te moe pai rawa atu i te pō, e kī ana ngā tohunga kia noho te pāmahana i roto i tō rūma moe i waenga i te 66 me te 70 nekehanga Fahrenheit? Heoi, ki te hiahia koe ki te moe i te pō katoa, kāore koe e hiahia ki te whakaiti i te pāmahana o te hauhautanga.

Ahakoa te pāmahana o te rūma, mā ngā urunga urunga whakamatao tino whai hua tō tinana e āwhina ki te whakahaere i tōna pāmahana me te pupuri i a ia anō kia mātao. Tērā pea he mea hei whakaaroaro māu, arā, te whakarerekē i tō urunga urunga me te rauemi mō tō moenga. He mea tēnei nāu ake i whiriwhiri ai.

Me whakaaro koe ki te huri kihiraka mō ō urungaMena kei te whakamahi koe i te rayon, te satin, te miro, te huinga rānei o ēnei rauemi. Ka pā ki a koe ngā hua pai maha e puta mai ana i te kai i tēnei muka taiao!

He nui ake te whakaiti i te wera o te hiraka i te satin?

Tērā pea kei a koe tētahiurunga satin poly, i tēnei wā, tera pea koe e hiahia ana ki te mōhio ki ngā rerekētanga i waenga i te satin me te hiraka. He iti ake te utu o te satin i te hiraka, engari he rite tonu te kanapa o te āhua i roto i ngā pikitia i runga i te ipurangi. Heoi, kāore tēnei e whakarato i ngā painga ōrite.

Koinei te wā tika ki te hoko hiraka mēnā kei a koe te pūtea hei mahi pēnā. Ko te hiraka te rauemi pai rawa atu hei whakamahi mēnā e hiahia ana koe kia whakahaeretia te pāmahana o tō tinana i a koe e moe ana, ahakoa he maeneene ake te āhua o te hiraka, ā, he iti ake te utu.

Kāore e taea te wareware i ngā painga o te hiraka nā te mea he ātaahua, he ātaahua hoki tōna āhua. Ahakoa te āhua pakarukaru, he tino pakari, ā, ka taea e koe te moe pai i te pō.

Nā te mea he iti ake te manawa o te hiraka, ā, he nui ake te tūponotanga ka werawera, he mātao ake te kakahu o te hiraka i te hiraka. Nō reira, kaua e moe i roto i te hiraka, nā te mea ka wera rawa koe. He ngawari ake te āhua o te hiraka, ā, he ātaahua ake te āhua. Ka nui ake tō whakamarie i te pō katoa.

Tirohia Ētahi Atu Mō WonderfulNgā Taupoki Urunga Hiraka

He whakaaro pai te haumi ki ngā urunga hiraka? Ae! He maha ngā rahi o ngā urunga hiraka whakamiharo, tae atu ki ērā i hangaia mō ngā tamariki, ā, ka taea te horoi ki te mīhini. Hei tīmatanga i tō haerenga ki te whiriwhiri, anei ētahi o ā mātou tūtohutanga matua e toru:

1. He mea whakamiharourunga hiraka māhe mea hanga ki te hiraka (Paerewa)

2. He mea whakamiharoTaupoki urunga hiraka tūturu 100%i te āhua o te hēki (Rangatahi)

3. He mea whakamiharoTaupoki urunga hirakame te Whakaotinga Ombre Papura (Kīngi)

Ki te whakamahi koe i tētahi o ā mātou urunga urunga, ka tino moe pai ake koe i te pō. Kei ia urunga urunga ka hokona e koe i tā mātou toa āna ake tohutohu tiaki. Ki te whai koe i ngā tikanga tiaki kua tūtohutia, ka taea e koe te pupuri i te āhua hou o tō urunga urunga ahakoa kua horoia.

Ka taea e ngā urunga hiraka whakamiharo te āwhina i a koe ki te karo i te wera nui, te whakaiti i ngā tohumate mate pāwera, te pupuri i te taumata makuku o tō kiri, tae atu ki te ārai i te pakaru o te makawe. Kāore he whakamahinga o ngā rauemi e kino ana ki te hauora o te tangata, e ārai ana rānei i te tinana ki te whakahaere tika i te pāmahana!