Āe!Ehara i te mea he haumaru noa te rongoā rama whero (RLT) i mua i te moenga engari ka taea hoki te whakapai ake i te kounga o te moe.mō te tini o te tangata. Anei ngā take he pai ai, me pēhea hoki te whakapai ake i tō wā:
Ngā Hua o te RLT i mua i te Moenga
- Whakarei ake i te Melatonin– Tērā pea ka āwhina te mārama whero/NIR ki te whakahaere i tō manawataki circadian mā te tautoko i te whakaputanga melatonin tūturu (he rerekē ki te mārama kikorangi, e whakararuraru ana i te moe).
- Whakaiti i te ahotea me te mumura– Ka whakatairanga i te whakangā, ka whakamama i te pēhanga o ngā uaua me te mamae e kore ai koe e ara ake.
- Whakarei ake i te Whakaora– I te pō kotahi ka whakatikatikahia e tō tinana ia ia anō—ka tere ake te whakatikatika pūtau e te RLT i a koe e moe ana.
Me pēhea te whakamahi i te RLT mō te moe pai ake
- Te wā:Whāia kia30–60 meneti i mua i te moe(ka wātea te wā kia puta ai ngā pānga whakangā).
- Roanga:10–20 meneti (kaua e nui rawa te whakaohooho).
- Te Tiaki Kanohi:Whakamahia he mōhiti kanohi mēnā he mārama te mārama, me kati rānei ō kanohi.
- Āhua:Tāpirihia ki te waiata marino, ki te manawa hōhonu rānei hei whakangā mōrahi.
Ngā Whakatūpato
- Mena he tairongo koe ki te mārama, whakamātauria ngā wā poto ake i te tuatahi.
- Āta karohia ngā taputapu NIR anake e kaha ana te whakamahii mua tonu i te moe (ki ētahi he mea whakahihiko te tata-whero).
Ko te mea nui:He haumaru te RLT i te pō, ā, ka āwhina pea i a koe kia moe hōhonu ake!