E pāngia ana e te ADHD (Attention Deficit Hyperactivity Disorder) miriona tamariki puta noa i te ao, ā, he maha ngā wero e pā mai ana - tae atu ki te uaua ki te moe, te noho moe, te moe marino rānei. Ahakoa he whai hua ngā maimoatanga tuku iho pēnei i te rongoā me te whakaora whanonga mō te whakahaere i ngā tohu, he maha ngā mātua kei te tūhura i ngā maimoatanga taiao, kore-whakaekenga hei tautoko i te oranga o ā rātou tamariki. Ko tētahi tikanga e kukume ana i te aro korongoā rama whero.
Engari me pēhea rā te āwhina a te rama whero i ngā tamariki whai ADHD kia pai ake te moe?
ADHD me te Moe: He Pakanga Noa
Ko ngā raruraru moe tētahi o ngā raruraru e kitea whānuitia ana i roto i ngā tamariki e pāngia ana e te ADHD. E kī ana ngā rangahau:
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Tae atu ki70% o ngā tamariki whai ADHDpāngia e ngā raruraru moe.
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Ka kino ake ngā tohu matua o te ADHD i te kore aro, te whanoke, me te hurihuri o te wairua i te kore moe.
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He maha ngā tamariki e uaua ana ki te whakaputa i te melatonin — te homoni moe — i te wā tika.
Koinei te wāhi e uru mai ai te whakaora rama whero.
Te Tautoko a te Whakaora Marama Whero i te Moe
Ka whakamahia e te rongoā rama whero (RLT) ngā roangaru mārama motuhake, i te nuinga o te wā i roto i te630–670nmhe awhe, he ngawari ki ngā kanohi, ā, e tautoko ana i ngā manawataki tūturu o te tinana — inā koa ka whakamahia i te ahiahi.
Ngā Painga Matua mō ngā Tamariki e pāngia ana e te ADHD:
Whakarei ake i te Hanganga Melatonin Taiao
He rerekē ki te mārama kikorangi (mai i ngā mata) e pehi ana i te melatonin,ka akiaki te mārama whero i te tukunga o te melatonin, hei āwhina i ngā tamariki kia hiamoe i te wā tika.
Whakahaere i te Rhythm Circadian
Ka taea e te rama whero te āwhina i te tautuhi anō i te tamaitikaraka koiora, he mea e whakararuraru pinepinetia ana i roto i te hunga whai ADHD. Tērā pea ka ārahi ngā wā moe-ara auau ki ngā huringa moe-ara ake.
Whakamarie i te Pūnaha Io
Tērā pea ka āwhina te mārama whero ki te whakaiti i te oho me te manukanuka ā-tinana, he mea noa ēnei e rua i roto i te ADHD, ā, ka taea te whakararuraru i te tīmatanga o te moe.
Kāore e Whakaohooho, ā, he Haumaru
Ko te rama wherokāore e whakaekea, kāore he rongoā, ā, kāore e tino whakaohooho i te roro, he taputapu pai rawa atu mō ngā tamariki e pāngia ana e ētahi atu maimoatanga.
Me pēhea te whakamahi i te rongoā rama whero mō te tautoko moe ADHD
Mō ngā hua pai rawa atu, whakamahia te rongoā rama whero:
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30–60 meneti i mua i te moe
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I roto i tētahitaiao mārie, pōuriuri
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Me te panera rama whero, te rama, te rama tuanui rānei e whakamahi ana i ngā roangaru huri noa630–660nm
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Ia rā, hei wāhanga o tētahi mahi whakamarie i te pō
Tohutohu:Kaua e whakamahi i ngā rama mā, kikorangi rānei i roto i te rūma moe, inā koa i te haora i mua i te moe.
He aha tā te Pūtaiao e kī nei?
Ahakoa he iti tonu ngā whakamātautau haumanu nui mō te rongoā rama whero mō ngā tamariki whai ADHD, he pai tonu ngā kitenga tōmua me ngā pūrongo pakiwaitara:
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He rangahau i te tau 2012 i roto iTe Puka o ngā Mate Pāngai kitea eI āwhina te māramatanga whero ki te whakapai ake i te kounga o te moe me ngā taumata melatonini roto i ngā tāngata e pāngia ana e ngā mate moe.
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I roto i ngā taupori ADHD, kei te piki haere te rangahau a ngā kairangahaungā maimoatanga e ahu mai ana i te māramahei huarahi haumaru ake hei whakakapi i ngā rongoā āwhina moe.
He Haumaru te Whakaora Rama Whero mō ngā Tamariki?
Āe — ko te whakaora rama whero hee kiia ana he haumaru mō ngā tamarikiina whakamahia tika:
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Kāore he hihi UV
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Kāore he wera, he mamae rānei
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Kāore he mōrearea o te kino o te kanohi ina whakamahia i ngā tawhiti tika
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Kāore he pānga taha o te rongoā
Heoi anō, ko te mea pai ko tekōrero ki tētahi tākuta tamarikii mua i te tīmatanga o tētahi rongoā hou mō te tamaiti whai ADHD.
Ngā Whakaaro Whakamutunga
He huarahi ngawari, ā-taiao hoki te whakaora rama whero hei tautoko i te moe pai ake mō ngā tamariki ADHD. Mā te whakatairanga i te hanga melatonin, te whakamarie i te pūnaha io, me te whakatenatena i tētahi huringa moe hauora, ka taea e te rama whero te āwhina i te whakaiti i ngā pakanga moe me te whakapai ake i te whanonga me te arotahi whānui.
I te tipu haere o te mōhiotanga, me te puta haere o ngā rangahau, ka noho pea te whakaora rama whero hei wāhanga nui o tētahi mahere tiaki ADHD whānui - inā koa mō ngā mātua e rapu ana i ngā kōwhiringa kore-rongoā e haumaru ana, e māmā ana, e whai hua ana hoki.