Ka taea e te moenga whakaora rama whero te āwhina i a koe ki te moe?

Te Tūhura i te Pūtaiao o te Mārama me te Whakapai Ake i te Moe

I tēnei ao tere o ēnei rā, kua waiho te moe pai hei wero mō te tini me te mano. Ahakoa e waipuke ana te mākete i ngā tāpiringa me ngā taputapu moe, kei te arohia te kōwhiringa taiao, kāore e pokanoa:rongoā rama whero. Engari ka taea te whakamahi i temoenga whakaora rama wherohei āwhina i a koe kia pai ake te moe?

Me tūhuratia te pūtaiao, ngā tikanga koiora, me ngā putanga mai i ngā kaiwhakamahi e kī ana koinei pea tētahi o ngā taputapu hou tino whai hua hei whakapai ake i te kounga o te moe.

Te Hononga i waenganui i te Mārama me te Moe

Kei te whakahaerehia ō tātou tinana e tētahite manawataki circadian—he karaka ā-roto e aro ana ki te māramatanga o te taiao. Ka taea e te māramatanga kikorangi mai i ngā mata, ngā pūangi LED, tae atu ki te rā i ngā hāora hē te whakararuraru i tēnei manawataki mā te pehimelatonin, te homoni e kawenga ana mō te mea ka hiamoe tātou.

He rerekē,te mārama whero me te mārama tata-infrared(600–850nm) e mahi anakāoreka whakararuraru i te hanga melatonin—ā, tera pea ka tautoko i tēnei.

Me pēhea te whakapai ake i te moe e te rongoā rama whero

1.Whakaoho i te Hanganga Melatonin Taiao

Ka āwhina te mārama whero ki te pupuri i ngā taumata melatonin, inā koa ka whakamahia i roto i tengā hāora o te ahiahi, e akiaki ana i tō tinana kia marino noa.

2.Ka Whakataurite i te Rīwai o te Ao

Mā te whakamahi auau i te rama whero ka āwhinatukutahi i tō karaka koiora, e māmā ake ai te moe me te oho ake i ngā wā ōrite.

3.Ka Whakaiti i te Taumahatanga me ngā Taumata Cortisol

Kua whakakitea te rama wherongā homoni ahotea iti ihomewhakaitihia te manukanuka, te waihanga i tētahi āhua hinengaro marino e tautoko ana i te tīmatanga o te moe.

4.Whakaora i te mamae tinana e whakararuraru ana i te moe

Mena ka noho mataara tonu koe i te mamae o te uaua, i te mumura mau tonu rānei, ka taea e te rongoā rama whero tinana katoa te whakaiti i te mamae me tewhakangāwaritia tō tinana i mua i te moe.

Ngā Rangahau Pūtaiao e Tautoko ana i ngā Painga o te Moe

• Rangahau o te tau 2012 (Te Pukapuka Whakangungu Hākinakina):I whakaatuhia e ngā kaitākaro wahine i whakamahi i te rama whero i te pō mō ngā wiki e ruahe whakapainga nui i te kounga o te moe me ngā taumata melatonin.

• Rangahau 2021 (Te Taiao me te Pūtaiao o te Moe):Kua pai ake te mārama wherote roa o te tīmatanga o te moe me te roanga o te moe whānui, inā koa mō te hunga e kore e taea te moe.

• Ngā rangahau i tautokona e te NASA:I whakamahia te rama whero hei āwhina i ngā kairangi moana ki te whakahaere i ngā huringa moe i te korenga o ngā tohu ā-taiao o te awatea me te pō.

He aha i hiahiatia ai he moenga rama whero tinana-katoa?

Ahakoa he āwhina ngā taputapu ringaringa me ngā pane kanohi,ngā moenga rama whero tinana katoatuku i tētahihe wheako rumaki ake, he wheako pūnaha ake hoki—he mea tino pai mō ngā painga e pā ana ki te moe.

Ngā painga o te moenga tinana katoa:

• Te whakangāwari katoao te hinengaro me ngā uaua

• Tautoko whānuitia o te melatonin, kaua ko ngā pānga ā-rohe anake

• He pai mōngā mahi o te wā moe, he rite ki te kaukau mahana, ki te whakaaroaro rānei

• Ka whakarei ake i te oranga whānui, te whakaoranga, me te wairua

Me pēhea te whakamahi i te rongoā rama whero mō te moe pai ake

Tohutohu Tāpiri:Whakamahia he rama whero i roto i tō whare i ngā hāora ahiahi hei whakapakari i te hanga melatonin tūturu.

Ko wai ka whai hua?

• Ngā tāngata mete kore moe, te kounga moe ngoikore rānei

• Ngā tāngata takitahi e mahi anangā mahi pōte haereere pinepine rānei

• Ngā kaitākaro, ngā tohunga rānei e hiahia ana kia tere ake te whakaora me te okiokinga hohonu

• Tetahi meahotea, manukanuka, mamae mau tonu rāneie pā ana ki tā rātou moe

Whakatau Whakamutunga: Ka taea e te Moenga Whakaora Rama Whero te Āwhina i a Koe ki te Moe?

Āe.Ahakoa ehara i te rongoā takitahi mō ngā mate moe kino,He tikanga haumaru, he tikanga tautokona e te pūtaiao ngā moenga whakaora rama wherohei āwhina i tō tinana kia whakangā, kia whakaiti i te ahotea, ā, hei tautoko ā-taiao i te moe hohonu ake, i te moe marino ake.

Ahakoa kei te ngana koe ki te whakangā i muri i tētahi rā roa, ki te tautuhi anō rānei i tō karaka ā-roto, ka taea e te moenga whakaora rama whero te tāpiri kaha ki tō mahinga o te pō—me te kore he pānga taha o te rongoā, o ngā tāpiringa melatonin rānei.