5 mau kumu kupaianaha ʻoe i kahi moe moe

Anter

• Ua Booze ʻoe
• Moe 'oe i kahi hou
• Ua ʻai ʻoe i ka ʻaina ahiahi ma ka hola 10 P.M.
• Kaumaha ʻoe
• Nānā no

ʻAʻole he mea kamaliʻi wale ka moeʻuhane: I kēlā me kēia manawa, loaʻa iā mākou a pau - he mea maʻamau lākou. ʻO ka ʻoiaʻiʻo, ʻōlelo ka American Sleep Association ma waena o 80 a me 90 pakeneka o mākou e ʻike ma kahi o hoʻokahi i ko mākou ola. A ʻaʻole ʻo nā kiʻiʻoniʻoni weliweli wale nō ka hewa. Ua kamaʻilio mākou i ka poʻe loea e pili ana i ʻelima (kahaha) kumu e hiki ai ma hope o ke ala ʻana o ka makaʻu.

Ua Booze ʻoe

Hiki i ka pō ma ke kaona ke alakaʻi i kahi pō weliweli ma waena o nā lau (... ʻaʻole kēlā ʻano freaky). ʻO ka waiʻona kahi kumu nui o nā moeʻuhane, wahi a W. Christopher Winter, M.D., he loea hiamoe a me ka luna lapaʻau o ke kikowaena lāʻau hiamoe ma ka Halemai ʻo Martha Jefferson ma Charlottesville, VA. No hoʻokahi, hoʻopau ka booze i ka neʻe wikiwiki ʻana o ka maka (REM)-ʻo ia ka wā a mākou e moeʻuhane ai, i ʻōlelo ʻo ia. A laila, i ka manawa e hoʻopili ai kou kino i kāu mau mea inu, hoʻi mai ka moeʻuhane i hope i kekahi manawa e hana ana i nā moeʻuhane nui, wehewehe ʻo ia.

Hoʻomaha hoʻi ka waiʻona i kou alaloa luna. Ke inu ʻoe ma mua o kou hiamoe ʻana, makemake kou ala ea e hāʻule hou, wahi āna. "ʻO ka hui pū ʻana o ka moeʻuhane a me ka hiki ʻole ke hanu mau hiki ke hana i kahi kūlana i loaʻa iā ʻoe kahi moeʻuhane-pinepine e pili ana i ka make ʻana, ka alualu ʻia, a i ʻole ka manaʻo o ka ʻeha," wahi āna. Lawe kou kino i ka mana'o pa'akikī e hanu (e hana maoli ana paha ia) a hana i mo'olelo a puni ia-e like me ka iliohae e alualu ana ia oe. (E ʻike pehea e hoʻopili ai ka ʻalekohola i kou hiamoe.)

Moe 'oe i kahi hou

Ua ala mākou a pau i kahi moe hōkele i ke aumoe me ka ʻike ʻole i hea mākou. Hiki ke hoʻololi i ka hoʻonohonoho ʻana i ka hopohopo-a hiki i kēlā ʻano huikau ke komo i loko o kāu mau moeʻuhane, wahi a Winter. ʻO ka hiamoe ʻana ma nā wahi ʻē aʻe i kekahi manawa ke ʻano o ke ala ʻana i ke aumoe, hiki ke hoʻopau i kāu snooze a alakaʻi i nā moeʻuhane, hoʻohui ʻo ia.

Ua ʻai ʻoe i ka ʻaina ahiahi ma ka hola 10 P.M.

Ke moe nei i lalo i kahi ʻōpū piha hiki ke hoʻoulu i ka reflux acid, kahi e hoʻopilikia ai i ka hiamoe, i ʻōlelo ʻo Winter. A ʻoiai e ʻōlelo ana kekahi noiʻi e hōʻike hewa ʻia kekahi mau meaʻai (e like me nā nīoi) no nā moeʻuhane maikaʻi ʻole, ʻo ke kumu no nā moemoeā freaky ka mea e hoʻopilikia wale ʻia kāu hiamoe. I ka 'oiaʻiʻo, kekahi mea ʻo ia ka mea e hoʻopilikia ai i ka hiamoe-e hoʻāla ana nā keiki ʻōpio iā ʻoe, kahi lumi wela loa, a i ʻole he ʻīlio ma ke ʻano he hoa moe-hiki ke hana i nā moeʻuhane, wahi a Winter. Ke ho'āʻo nei kou kino e hoʻomaha iā ia iho, ʻeli i ka meaʻai, a kānana paha i kahi hoa snoring, hoʻolei ʻia kou hiamoe mai ka ʻeha, hiki ke hana i nā moeʻuhane weliweli a me nā ala ala hou aʻe i ka pō. (E hōʻoia e hoʻopiha i kāu hale lole me The Best Foods for Deep Sleep.)

Kaumaha ʻoe

Inā ʻoe e hiamoe me ka makaʻu a me ka hopohopo, ʻike paha ʻoe ua hoʻopiha ʻia kou moeʻuhane me nā ʻike like, wahi a Winter. ʻO kaʻoiaʻiʻo, ke hōʻike nei kekahi mau noiʻi he 71 a 96 ka nui o ka poʻe me ka maʻi post-traumatic stress (PTSD) hiki ke loaʻa i nā moeʻuhane. Akā ʻo nā haʻawina ʻē aʻe e hōʻike mai iā mākou ʻo nā mea koʻikoʻi liʻiliʻi e like me kahi hōʻike e hiki mai ana, kahi hoʻokūkū haʻuki, a i ʻole ka ʻike ʻana i ka trauma ma o ka media hiki ke hoʻopilikia i ko mākou mau manaʻo i ka wā e hiamoe ai mākou. (E kōkua maoli anei ʻo Melatonin iā ʻoe e hiamoe maikaʻi?)

Ua moe ʻoe ma kou kua

Inā hiamoe ʻoe ma kou kua, loaʻa paha iā ʻoe nā haunaele hanu hou aku-a pēlā, ka hiki i nā moeʻuhane hou aʻe, wahi a Winter. "ʻO ka mea maʻamau, ʻo ka hiamoe ʻana ma kou kua e hoʻokumu i kahi kūlana i emi ʻole ai ke alaloa a hiki ke hāʻule," wahi āna. A e like me ka inu ʻana, hiki ke unuhi ʻia kēia pono ea i nā kiʻi weliweli i kou noʻonoʻo. (He nui nā ala ʻē aʻe e pili ai nā kūlana moe i kou olakino.)

Nānā no