He mea nui te pānga o te mārama ki te whakahaere i ngā huringa moe. I te mea ka piki haere te rongonui o te rongoā rama whero, ka ara ake tētahi pātai noa:
Ka pāngia te moe e te rongoā rama whero?
He rerekē te taunekeneke a te mārama whero ki te tinana, he rerekē i te mārama kikorangi.
Mārama Whero me te Mārama Kikorangi
E mōhiotia ana te mārama kikorangi mō:
-
Whakaitihia te melatonin
-
Whakaroa i te tīmatanga o te moe
-
Whakararuraru i te manawataki circadian
Heoi, ko te rama whero:
-
He iti noa te pānga ki te pehitanga o te melatonin
-
Kāore i te tino whakaohooho i te roro
-
He maha ngā wā e whakaarohia ana he pai mō te moe
Te Mahi a te Whakaora Marama Whero
Ka whakamahia e te whakaora rama whero ngā roangaru motuhake (te nuinga o te 630–660 nm me te tata-whero) e uru ana ki roto i ngā kiko me te whakaoho i te pūngao pūtau me te kore e whakaoho i ngā ara mataara i roto i te roro.
Ngā Whakaaro a te Rangahau
E whakaatu ana ngā rangahau ka taea e te pānga o te rama whero te:
-
Tautokohia te taurite o te manawataki circadian
-
Whakapai ake i ngā urupare whakangā
-
Whakaitihia te ahotea e whakararuraru ana i te moe
Whakamutunga
Nō reira,Ka pāngia te moe e te rongoā rama whero?
Āe—engari i te nuinga o te wā he pai, he kūpapa rānei, inā koa ka whakaritea ki ētahi atu momo mārama horihori.