He mea noa te whakamahi i ngā rama rā hei whakapai ake i te wairua, hei whawhai i te mate kare ā-wā (SAD), hei tautoko hoki i te taurite o te manawataki circadian. Heoi, mā te whakamahi i te rama rā e tata rawa ana ki te wā moe ka pā kino ki te kounga o te moe.
Nō reira, kia pēhea te roa i mua i te moe me mutu te whakamahi i te rama rā? Ko te whakautu kei te pānga o te mārama ki te karaka o roto o tō tinana.
Te Pānga o ngā Rama Rā ki te Moe me te Rīwai o te Ao
Ka puta ngā rama o te rāmārama kanapa, rite tonu ki te awatea, he maha ngā wā i hangaia hei whakatauira i te hihi o te rā. He kaha te awe o tēnei momo mārama ki tōte manawataki circadian, te pūnaha ā-roto e whakahaere ana i ngā huringa moe me te ara ake.
Te pānga ki te māramatanga kanapa:
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Ka pehimelatonin, te homoni e tohu ana i tō tinana kia rite mō te moe
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Ka whakanui ake i te mataara me te mahi a te roro
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He tohu ki tō tinana kua awatea
Ki te whakamahia i te ahiahi rawa, ka taea e ngā rama rā te whakaroa i te moe me te whakaiti i te kounga o te moe whānui.
Kia pehea te roa me mutu te whakamahi i te rama i mua i te moe?
Ko te nuinga o ngā tohunga moe e kī ana kia mutu te whakamahi i te rama rā i te iti rawa:
⏰ 2–4 hāora i mua i te wā moe
Mā tēnei ka piki ake ngā taumata melatonin i roto i te tinana, ā, ka āwhina i te tinana ki te moe.
Aratohu whānui:
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Te whakamahinga o te ata (te kōwhiringa pai rawa atu):6:00–10:00 i te ata
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Te whakamahinga o te ahiahi:E whakaaetia ana mēnā e tika ana
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Te whakamahinga o te ahiahi:Kaua e moe i roto i ngā haora 2–4 i muri i te moe
Mena he tairongo koe ki te mārama, me mutu pea koei mua atu anō, tata ki te 4–5 hāora i mua i te moe.
Ka aha mēnā ka roa rawa te whakamahinga o te rama rā?
Mā te whakamahi i te rama rā i te ahiahi ka pā mai ēnei āhuatanga:
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Te uaua ki te moe
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Moe kore okioki, moe papaku rānei
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Te tukunga o te melatonin kua whakaroahia
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Te whakararuraru i te manawataki circadian
I roto i te wā, ka kino ake pea ngā tohu o te kore moe, te rite rānei ki te jet-lag, nā te kore tika o te wā i whakaritea.
He pai ake te whakamahi i te rama o te ata?
Āe.Te whakaaturanga o te atae whakaarohia whānuitia ana ko te wā tino whai hua, tino pai hoki mō te moe hei whakamahi i te rama rā.
Ko ngā painga o te whakamahinga o te ata ko:
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Te whakapai ake i te mataara i te awatea
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He pai ake te whakahaere i te wairua
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Te kaha ake o te hanganga o te manawataki circadian
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Ka māmā ake te moe i te pō
Mā te whakamahi i te rama rā i muri tata iho i te oho ake ka rite ki te putanga mai o te rā, ā, ka āwhina i te whakahaere i tō karaka tinana.
Rama Rā me ētahi atu Whakaora Marama i te Pō
He mea nui kia wehewehea ngā rama rā mai i ētahi atu maimoatanga e ahu mai ana i te mārama:
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Ngā rama rā / te whakaora mārama kanapa:He pai ake te whakamahi i te ata
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Te rongoā rama whero:Kāore e pehi i te melatonin, ā, tera pea e tika ana mō te wā moe
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Rama mahana ā-taiao:He haumaru ake mō te whakamahi i te ahiahi
Me whakaiti te mārama kanapa o te mā, te kikorangi rānei i mua i te moe.
Ngā Tohutohu mō te Whakamahi Haumaru i te Rama Rā
Hei whakanui ake i ngā painga me te tiaki i te moe:
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Whakamahia te rama i te ata i ngā wā katoa e taea ai
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Whakawhāitihia ngā wātū ki te roanga kua tūtohutia e te kaihanga
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Kaua e titiro tika mai ki ngā kanohi; whakatūria te rama ki tētahi koki
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Tāpirihia ki te akuaku moe pai (ngā rama whakaiti i te pō, karohia ngā mata)
Ngā Whakaaro Whakamutunga
Mena kei te whakamahi koe i te rama rā, he mea nui te wā me te roa.
I te nuinga o te wā, kati te whakamahi i te rama rā i te iti rawa 2–4 hāora i mua i te moekia kore ai e whakararuraru i te hanga melatonin me te kounga o te moe. Mō ngā hua tino pai, ko te whakamahinga o te ata te mea tino haumaru me te tino whai hua.
Ngā Pātai Auau
Ka taea e au te whakamahi i te rama i te pō?
Kāore i te tūtohutia. Ka taea e te whakamahinga i te pō te whakararuraru i te moe mā te pehi i te melatonin.
Kia pēhea te roa o te wā e tika ana kia whakamahia he rama rā?
Ko te nuinga o ngā wā ako e 20–30 meneti te roa, i runga i te kanapa me te tawhiti.
He rite tonu te rama rā ki te rama whero hei rongoā?
Kāo. Ka tukuna e ngā rama rā he mārama kanapa, he mārama kikorangi rānei, engari kāore te rongoā rama whero e whakararuraru i ngā homoni moe.